Finding the Perfect Fit: A Guide to Choosing the Right Workout Shoes

If the Shoe Fits…

Let’s talk about shoes for a moment. Of all the fitness-related things you own, shoes are absolutely hands-down the most important, and the one thing you should never ever scrimp on. That doesn’t necessarily mean you have to drop hundreds on a pair of shoes (you easily can these days), but you need to buy what is right for you, not what is cheapest or on sale.

Before we jump in, there are two main schools of thought on footwear. One is that you should always wear good quality shoes (think ‘practical’ here, like Birkenstocks) and if you have any recurring injuries or issues, then orthotics could help. My physio’s first question to me is always ‘what were you wearing on your feet?’ and she abhors Crocs and any shoes with too-squishy soles for their lack of support. Another approach is that you should try being barefoot as much as you can in order to strengthen your feet and ultimately reduce injury. Both philosophies have merit, and one is not better than the other, but ultimately you do need shoes to train in the gym.

So, what shoes should you buy? Well, it really depends on what you will use them for. Walking, running, functional training, weightlifting, tennis, soccer… every sport places different demands on the body, so activity-specific shoes are really key. For example, most walking and running shoes have cushioned heels to absorb shock and help the foot pronate, court shoes have more lateral stability to protect the ankles, cleats have grip for sprinting and turning, and Olympic weightlifting shoes have a sturdy platform and elevated heel to allow a deeper squat.

Let’s think about Ground Zero or Stamina classes, though, and what you as members should think about using. Most people don’t want to bring multiple pairs of activity-specific shoes to every class, and it’s really not necessary, even if you have several different types of movement in one class. This is why many manufacturers make gym shoes to be ‘multi-purpose’ - so you can box jump, burpee, run, and deadlift during one workout without a shoe change.

For most people taking in Ground Zero or Stamina classes, I would recommend a CrossFit style shoe like Nike Metcons, Reebok Nanos, or NoBulls. The reason is that they are very stable shoes and really are good at supporting your feet at the wide range of movements that you execute in those classes. They have generally wider toe boxes than typical shoes which give your feet lots of room, and the soles aren’t too cushioned which gives you more stability. Soles that are too cushioned (think running shoes) can make you very unstable for things like snatching, squatting and kettlebell swings, and will even rob energy from your dynamic lifts with all their squishiness. Generally speaking, functional classes like those you do at Blended need a shoe that will give you a solid base of support.

That said, those shoes are all quite terrible for running – just ask anyone that owns a pair! So, in my opinion really the only reason to not wear a CrossFit style shoe would be if you have a running-heavy workout that is combined with other movements that don’t need a lot of stability. For those classes you may want to wear running shoes. Running is the only cardio at Blended that has a lot of physical impact on the body and can result in injury quickly if you’re not used to it or in the wrong shoes. Running shoes have thick cushioned heels to absorb impact which you won’t find in any of the CrossFit style shoes (it’s a trade-off for stability).

Finally, if you want to take your Olympic lifting up a notch, consider adding a pair of weightlifting shoes to your collection. Weightlifting shoes have a significant heel to allow for a deeper squat and have very hard soles for maximum stability. The hard soles essentially allow you to push directly into the floor during your snatches and cleans, not lose any power through cushioning, and land with solid contact. The elevated heel, between 0.5 – 1 inch, makes hitting that deeper squat much easier and they are particularly helpful for people with limited ankle mobility.

I own three pairs of fitness shoes – running shoes, Nike Metcons, and Nike Romaleos. The runners never go to the gym with me as I only use them for road running. I use my Nike Metcons for all of the classes I take at Blended, and my Romaleos are for the Olympic lifting platform or the portions of classes with Olympic lifting. None of them were cheap, but they have all lasted a very long time because I don’t wear them outdoors or for anything else. Of course, you can hunt for sales on last year’s models to save a bit, but don’t wander too far from the brand names to save money and make sure the function of the shoe will fit your primary uses.

I can’t stress enough how important it is to have the right shoes on those feet of yours! Power and stability come from the ground up so don’t let your shoes interfere with your intentions. If you are ever unsure about what footwear to buy or use for a given workout, don’t hesitate to ask your coach!