Having the right shoes for training is important for injury prevention and can optimize movement patterns. The right shoe is designed for the specific activity you’re doing and should fit your unique foot anatomy, whether you have flat feet, high arches, etc. Different styles and brands cater to your specific needs for each workout. This article covers the types of shoes you should invest in based on your specific needs.
The Best Shoes for Training
The wide toe box is in these days. Most people have wider feet and need to splay their toes for mobility during exercise movements. Our recommended brands are NOBULL and Xero Shoes. Major shoe brands are also starting to offer shoes with a wide toe box.
Best Shoes for Strength Training: Maximize Stability & Power
Stability starts with the feet. When strength training, you want to ensure your feet make as much contact with the ground as possible. Stabilize by pressing the big toe, little toe, and heel into the ground. Therefore, train with the flattest shoe possible to maximize stability and with a rubber sole for grip. Converse and Vans are decent options, but people with wider feet often find them uncomfortable. NOBULL offers high-quality gym shoes with a wide toe box. If your training involves explosive movements, a cross-training shoe with minimal cushioning is ideal. Top athletic brands carry minimal cross-training and lifting shoes.
Best Minimalist Shoes: Lightweight & Flexible Options for Any Workout
Ideally, it’s best to train barefoot. However, most people have worn shoes their entire lives and need to gradually transition to barefoot training to avoid foot injuries. Minimalist shoes can help with this transition. They are thin and flexible, offering a sensation close to going barefoot. Our favorite minimalist shoes with a wide toe box are Xero Shoes, based in Broomfield, CO.
Best Lifters: Ideal Shoes for Squats & Olympic Lifting
Wearing Olympic lifting shoes, or “lifters,” is ideal for Olympic lifting. Lifters have a raised heel, allowing for a more upright posture and deeper depth during Olympic lifts. They essentially create artificial ankle mobility. Since everything happens quickly in Olympic lifts, an upright position is crucial for catching a clean or snatch. We recommend Nike Romaleos. However, lifters aren’t ideal for accessory work—use a flat strength training shoe for that.
Best Deadlift Slippers: Minimalist Support for Optimal Deadlifts
Powerlifters know the rules—you must wear shoes with a sole for your lift. Lifting slippers with a rubber sole and thin fabric on top are our favorites. We recommend Notorious Lifts. Since gym floors can be slippery, it’s crucial to get lifting slippers that grip the floor to minimize injury risk.
Best Shoes for Running: Top Picks for Speed & Comfort
Running shoes are designed to absorb impact, as your feet and joints endure forces several times your body weight with each step while running. Running is a plyometric exercise—you’re literally bounding from foot to foot—so it’s an advanced activity with high impact. If you run without strength training, you set yourself up for injury. It’s crucial to find lightweight running shoes with a thick, cushioned foam midsole and internal support. Since running shoes are so thick, avoid wearing them every day, as this could weaken your foot muscles.
Some running stores offer gait analysis services, where they assess your running form and recommend shoes based on your movement. This is a great resource to find the best shoe for your individual needs, especially since you’ll be running hundreds of miles in them and need comfort.
You should also consider how long the shoes will last. Most running shoes start to break down before the sole wears out, as the cushion degrades after a certain number of miles, which can lead to injury. Calculate your weekly mileage to determine how often you’ll need to replace your running shoes. While this can be a costly expense, the injury risk from overusing your shoes outweighs the cost.
Brooks and Altra are our favorite running shoe brands. Altra shoes have zero heel lift and a wide toe box. While they may take some getting used to, they are a favorite among long-distance and trail runners.
Best Cross Trainers: Versatile Footwear for All Workouts
Cross trainers are ideal for CrossFit and HIIT workouts. Look for cross-training shoes with minimal cushioning for better foot health and stability.
Choosing the Best Shoes for Training
It’s essential to know your foot type. You can visit a shoe store or have a trainer assess your foot anatomy. People with flat feet tend to overpronate (roll their feet excessively inward), which can increase stress on the ankles, knees, and hips. Those with flat feet should look for shoes with good stability features, a firm midsole, grippy soles, and extra support in the arch to prevent overpronation.
People with high arches tend to underpronate (their feet don’t roll inward enough to absorb impact efficiently), which creates more stress on the outer edge of the foot, outer ankle, and lower leg. They benefit from shoes with neutral cushioning and more flexibility.
People with neutral arches have normal pronation and a balanced foot strike, where the foot rolls inward slightly upon impact. Shoes with moderate cushioning and flexibility work best for them.
Consider the type of training you do when choosing shoes. Here are some quick tips based on activity:
- Lifting: Flat shoes to grip the ground
- Running: Ample cushioning
- CrossFit/HIIT: Cross-training shoes with moderate cushioning and flexibility
- Walking/Everyday: Lightweight cushioning or minimalist shoes
Regardless of the shoe, make sure it has room for your toes to spread out, fits snugly around the midfoot, and keeps your heel in place.
Our favorite general shoe brand is Xero Shoes. Xero offers everything from sandals to casual shoes to hiking shoes, all designed for natural foot movement.
Want to learn more about shoes for training, listen to episode 206 of the Stronger Than Your Boyfriend Podcast: The Best Shoes for Training
