What should be on our feet? Training Shoes! Not running shoes.

Training shoes support a range of movement, including: cutting, stopping, breaking, jumping, and changing direction quickly. This makes a training shoe versatile and good for many different types of workouts. You can think of training shoes as your all-in-one gym shoe. You can usually tell a shoe is a training shoe by how much flatter the shoe is. The technical term here is the “heel drop,” which refers to the distance from the heel height to the toe height.

What Are Training Shoes Good For:


High-intensity gym classes and outdoor boot camps – cushioning for high-impact and run training

Weight lifting – heel support so you can go lower into squats and then stand up

Strength training – a training-specific last makes for extra space in the forefoot

Agility training – grooves and outsole patterns for traction during plyometric and multi-directional movement You can even do short distances on a treadmill. Anything longer than a 5K is usually better with running shoes for shock absorption.

Risks of Using The Wrong Shoes For Your Workout?

Wearing the wrong shoes may lead to problems such as:

  • Discomfort

  • Lowered performance

  • Injuries

Discomfort

The wrong type of shoes can cause discomfort in many different ways. You may experience blisters, aches and pains, or soreness. It may be the reason your shoe doesn't feel quite right. The best shoes don’t get in your way at all – letting you do your workout without hardly noticing them.

Lowered Performance

Wearing the wrong type of shoe can keep you from performing your best. When you’re putting in the hard work to get better, the last thing you need is your shoe to be holding you back. Running shoes during plyometrics can keep you from pivoting quickly. You won't have the grip, traction, and flexibility of the sole a training shoe provides. Without running shoe cushioning and support, it may be harder to up mileage or get faster.

Injuries

Running and training shoes provide specific types of support to prevent injury. Here are some of the ways a mismatch of shoe to workout may increase your chances of injury:

Running shoes for lateral movement: higher heel drops make for a higher chance of ankle sprains during lateral movement

Running shoes for plyometric workouts: the extra cushioning and support from running shoes can keep you from landing properly and can increase your chances of a knee or ankle injury 

  • Running in training shoes: without the cushioning and support of running shoes, you can increase your chances of getting plantar fasciitis

  • Not enough running support: stress fractures can occur from running without proper support, which can happen when using minimalist shoes lacking cushioning to absorb shock

  • The wrong type of running shoes: tendonitis can happen when you aren’t wearing the running shoe for your pronation type – whether it’s an overpronator needing a more structured shoe or a neutral runner wearing a shoe with too much arch support

  • Lifting weights in cushioned shoes – it’s best to do lifting in shoes with little cushioning

Examples:

  • Nike metcons

  • Reebok nanos

  • Olympic Weightlifting Shoes

  • Powerlifting Shoes