Everybody loves a fresh pair of kicks. I don't have research to support this, but I would be willing to wager that at least 63.5% of your performance at the gym is determined by your shoes. Well, maybe not that much, but a sweet pair of shoes will definitely give you a little boost! There are so many different products out there it can be overwhelming trying to determine not only what brand you want, but also what style of shoe is going to best fit your needs. Let's run through a few different types of shoes that are commonly seen at the gym and the advantages of each.
Running shoes are what you see a lot of people wearing on a daily basis and often at the gym. These shoes are, as the name implies, designed mostly for running. They offer a comfortable, lightweight, breathable shoe that is great for absorbing impact through your foot, providing comfort for all day usage. If you are mostly focused on running at the gym, mixed with some light strength training or bodyweight exercise, these are likely a good option. You won't need to change your shoes to get on the treadmill for your workout. Two common and widely renowned brands are Brooks and Asics, but there are a myriad of different options. The best thing you can do is find a good shoe store that will help you choose a running shoe that fits your body best. If you do not have a good store available, Brooks has a feature on their site that will take you through a few simple moves to help you narrow down which shoe is best for you.
While running shoes are great for generic activity, I do not recommend getting these, or any type of shoes that have a lot of cushion, if you are wanting to do more barbell lifting. Squatting and deadlifting type movements require a lot of stability. Any amount of give you have in your shoe will not only decrease your stability, but it can also reduce your power output. This loss is due to not directly transferring the force from your legs through the floor. Because of the reduction in power output and lack of stability, running shoes are also not great for serious plyometric training; no one wants to roll an ankle while doing some single leg bounding or broad jumping.
Typically designed to be a catch all shoe for gym goers, a training shoe can offer the stability that running shoes do not. Oftentimes these shoes have less cushion and tend to be a little flatter and more sturdy. They can still offer good arch support depending on the model, but they are usually more geared toward being able to lift and run or do some form of conditioning. These shoes are great for people who are looking to do some lifting and still need a shoe that can handle things like box jumps and other plyometrics, or some shorter distance running. I personally own Nike Metcons and really enjoy them for this as they have a flat, hard, wide heel that makes me feel sturdy while squatting, but they are flexible for when I am doing other activities. Some other types include Reebok Nanos or NoBull training shoes.
The third category I am going to discuss is a much less seen type of shoe at the gym. These are true weightlifting shoes. These shoes are designed specifically for barbell weightlifting (snatch, clean and jerk, squatting etc.) and provide a rigid heel that is typically raised anywhere from .5-.75 inches in order to allow the lifter to stay more vertical while dropping into a deep squat. Ask any girl who has worn heels; it is much easier to squat down while your heels are elevated. This allows a person to keep a more vertical shin angle and the torso upright to avoid bending forward while descending into the squat. These are great for people getting into olympic lifting or just for someone who wants a vertical torso while back or front squatting. These shoes are not great for plyometric training or other athletic moves, and are certainly not good running shoes due to the rigid soles, elevated heel, and added weight that comes from the design. They are mostly going to be for people who are wanting to take their barbell lifts more seriously. There are several different models, and they can be rather expensive, but I have had my Nike Romaleos for over a decade and they are still going strong!
So, now that you have an idea of different shoe types, which one is best for you? If you are looking to do some barbell lifting, but don’t want to be competitive with olympic lifts, I would recommend a flatter, more rigid training shoe. These offer flexibility to do several different things at the gym and give a rigid contact point with the floor for lifting. If you are looking to mostly run and do some weight training but not much with barbells or heavy kettlebells, I would recommend just getting a good pair of running shoes. Of course there is the option to have multiple pairs but if you are just starting out or don’t want to spend the extra money, you will likely be fine getting one pair that best fits your needs!
