When it comes to fitness, most people focus on programming, diet and recovery. But there’s one variable often overlooked—shoes!
And, not all shoes are created equal.
Why are shoes sooo important?
First of all, your feet are the foundation of (almost) every movement performed when exercising, regardless of the workout. A stable foot allows for efficient force transfer, better
alignment and reduced injury risk. This is important for reducing strain on your joints, improving your posture, and preventing long-term issues like back pain or knee strain.
On the other hand, the wrong shoes can limit your performance, throw off your body’s mechanics and even lead to injury!
Shoes that alter your foot’s natural mechanics, either by over-cushioning or overly supporting, you can mask dysfunction and prevent yourself from building a strong, resilient base!
If your shoes are too soft, you’ll lose power and feedback. If they’re too hard or inflexible for your activity, you’ll risk jarring impacts, rough landings and joint stress.
Whether you’re lifting weights, walking the track, running a 5K, or hitting a high-intensity cardio session, the shoes you choose can make or break your progress. In this blog, you
are learning what shoe to wear, when to wear it, and why it matters—so you can train smarter, feel confident, stay injury-free and get the most out of every workout, right from the
ground up!
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NOT ALL SHOES ARE CREATED EQUAL
A shoe isn’t just a shoe!
Different designs serve different purposes—cushioning, support, grip, or flexibility— and why the shoes you wear to squat shouldn’t be the same to run a 5k.
Knowing the different types of athletic footwear makes a big difference in both your safety and training outcomes as the wrong shoe can lead to instability, misalignment or
inefficient movement, making it harder to maintain good form during exercises or when performing daily activities like walking, sitting and standing. Over time, this misalignment
can lead to tendonitis, shin splints or stress fractures. This is especially true for people doing complex, high-intensity, or repetitive movements.
When it comes to finding the perfect shoe, what should you consider?
The key factor to consider is heel drop: the difference in height between the heel and front of shoe, typically measured in millimeters:
- Higher heel drop (8–12mm): shifts more weight toward the front of the foot and can reduce strain on the Achilles tendon, making it beneficial for runners or individuals with limited ankle mobility.
- Lower heel drop (0–6mm): promotes a more natural foot strike and can strengthen foot and calf muscles over time, often preferred in minimalist or cross-training shoes.
Choosing the right heel drop is important because it influences your biomechanics, comfort, and risk of injury depending on the activity you’re performing.
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SHOES FOR TRAINING: WHAT TO WEAR & WHEN
Big Hokas -Vs- Lifting Shoes -Vs- Classic Sneakers……What’s The Difference?
Now that you understand how heel drop affects your movement and injury risk, let’s take a closer look at how that—and other key design elements—show up in different athletic
shoes! From ultra-cushioned runners to rigid lifting shoes, each style is built with a specific purpose and choosing the right one depends on what you’re doing in the gym or
on the road. Here are the 3 most common footwear options and when to use—or avoid—them:
#1. Hokas (Maximalist Running Shoes): Known for their thick, cushioned soles and designed to absorb impact and protect joints during long-distance running.
While that sounds great, all that cushion can become a liability during strength training. Imagine trying to squat on a mattress— The soft base reduces ground feedback and
stability, which you need when lifting weights!
Best for: Long-distance running, walking, recovery days.
Avoid for: Heavy lifting, balance-intensive exercises.
#2. Weightlifting Shoes: Highly specialized shoes with a slightly raised heel, rigid sole, and secure straps.
The slightly raised heel improves ankle mobility, making it easier to achieve depth in squats while keeping an upright torso. For our Small Group Personal Training Warriors, this
has similar mechanics as wedgie squats! The solid base allows for maximum power transfer and stability—key for moves like deadlifst (squats) and Romanian Deadlifts (hinges).
Best for: Squats, Olympic lifts, strength training.
Avoid for: Running, agility work, dynamic cardio, HIIT
#3. General Sneakers (Cross-Trainers or Running Shoes): Sneakers come in many forms, and not all are created with performance in mind.
A standard sneaker often has too much heel drop and cushioning for lifting but not enough support or rebound for serious running. Many people default to their everyday gym
shoes, which can work for light workouts but fall short in specialized training.
Best for: General gym use, machines, casual workouts.
Avoid for: Serious strength training or long-distance running.
Now that we’ve covered the differences in shoe types, let’s look at which footwear is best for each workout so that you know what shoe to wear and when:
Strength Training Workouts: When lifting weights, like in our Small Group Personal Training sessions, you want a stable, non-compressible base.
Lifting shoes or flat-soled shoes like Converse or barefoot-style shoes (if you have the foot control) are ideal becasue they provide the feedback and rigidity needed to drive force into the ground without wobbling or losing energy through the sole of the foot.
Cardio Workouts (HIIT, Circuits, Plyometrics): For cardio or mixed-modality workouts like our HIIT Classes or if doing CrossFit, Metcons or other cross-training shoes are a good bet!
These shoes offer a blend of stability for lifting and flexibility for movement. They’re flatter than running shoes but more forgiving than lifting shoes, ideal for jump ropes, box jumps, kettlebell swings, and quick lateral moves.
Running (5K, Treadmill, Road): Here’s where your cushioned shoes come into play!
For longer runs, shoes like Asics, Hokas or ON Running offer the shock absorption and heel-to-toe transition that can make distance running more efficient and comfortable. See what works best for you since some runners need more support compared to others!
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LET’S TALK BRANDS: STRENGTHS & LIMITATIONS
With so many shoe brands on the market, it can be tough to know which ones truly match your training needs. Here’s a quick breakdown of some popular options—their strengths,
limitations, and when to lace them up (or leave them in the closet).
- Asics: Trusted in the running world, offers great support and cushioning for distance runners. not typically flexible or flat enough for serious cross-training or lifting.
- ON Running: Known for their cloud-like soles, excel in light to moderate running and casual workouts. Their unique sole design isn’t ideal for lifting due to instability.
- Hokas: Ultra-cushioned and built for long hauls, great for reducing joint impact on long runs or walks. Again, too much foam for lifting or quick side-to-side movements.
- Nike Metcons: Metcons are the poster child for functional fitness. With a firm heel and flexible forefoot, they strike a great balance for people doing strength work mixed with cardio. Though not ideal for distance running, remain a top choice for mixed workouts.
- Xero and Vivo Barefoot: These minimalist shoes promote natural foot mechanics and sensory feedback and are excellent for developing foot strength, proprioception, and balance. That said, they require a strong foot foundation—don’t jump into them without gradually adapting, or you may end up with Achilles or plantar fascia issues.
When choosing your shoe and brand, the key is matching the shoe to the demand of your workout. Here’s a quick reference guide:
| Activity | Best Shoe Type | Example Brands |
| Lfiting Weights/Strength Training | Flat or lifting-specific | Nike Romaleos, Adidas Adipower |
| Functional Fitness | Cross-trainers | Nike Metcon, Reebok Nano |
| Long Runs | Cushioned runners | Asics Gel-Nimbus, Hoka Clifton |
| Short Runs/HIIT | Light, responsive trainers | ON Cloud X, Nike Free |
| Barefoot Training | Minimalist shoes | Vivo Barefoot, Xero Shoes |
Secret Hidden Option: No Shoes!
Working out barefoot or with only socks can improve balance, foot strength, and proprioception by allowing your feet to move more naturally and engage stabilizing muscles!
It’s especially beneficial for exercises like deadlifts, yoga, or bodyweight movements where ground contact and control are crucial. However, going barefoot also increases the risk
of injury from dropped weights, sharp objects, or insufficient arch support on hard surfaces. For many people, barefoot training is best done gradually and in safe, controlled
environments.
Want better results from your training? Start from the ground up!
Your feet, and the rest of your body, will thank you! That’s because your shoes aren’t just gear, they’re performance tools!
Wearing the wrong pair can limit your gains, cause discomfort, or even lead to chronic injury. Take time to choose the right shoe for the right activity, and rotate your footwear as
your training changes 😊.