The Ultimate Guide to Training Shoes: What to Wear for Running, Lifting, and Everything in Between

Let’s talk shoes.

Not the cute kind you wear to brunch (although I’m always here for a cute sneaker moment), but the shoes you lace up before a workout—the ones that actually affect your performance, your posture, and how your body feels during and after training.

And here’s the truth: most people are wearing the wrong shoes for their workouts. I see it all the time—someone squatting in cushy running shoes or doing high-intensity intervals in flat Converse. It might not seem like a big deal, but wearing the wrong shoes can throw off your form, reduce your power, and even increase your risk of injury.

So if you’ve ever wondered which shoes to wear for your workouts—or why people at the gym are rocking Converse or Vans while lifting—this blog is for you.

Why Your Shoes Matter

Before we dive into the types of shoes, let’s talk about why this even matters.

Different types of training require different levels of stability, flexibility, and support. Your shoes are literally the base of your movement. Whether you're lifting heavy, running sprints, or jumping around in a HIIT class, your feet need to be supported in a way that complements what your body is doing.

Think of it like trying to deadlift on a mattress. That’s what it’s like lifting in heavily cushioned running shoes. You wouldn’t build a house on a shaky foundation—so don’t train on one either.

1. Running Shoes: Built for Speed and Impact

What they’re designed for: Forward motion, shock absorption, and comfort over long distances.

Running shoes are made to cushion your feet from repeated impact. They have thick soles and are often super bouncy or springy to help with stride and momentum.

Great for:

• Running (obviously!)

• Walking

• Light cardio

Not so great for:

• Strength training

• Squats or deadlifts

• Lateral movement or stability work

Why? All that cushioning creates an unstable surface under your foot when you’re lifting. This can throw off your balance, reduce your force output, and even cause your knees to cave in during squats or lunges.

Use these when cardio is the focus. But for weights? Swap them out.

2. Metcon or Cross-Training Shoes: The Jack-of-All-Trades

What they’re designed for: Versatility. Think lifting, jumping, sprinting—all in one workout.

Cross-training shoes like the Nike Metcon or Reebok Nano are made to do a bit of everything. They have a flatter sole than running shoes, with just enough support and grip to move in multiple directions.

Great for:

• Circuit training

• CrossFit

• Plyometrics

• General gym workouts with both lifting and cardio

Not so great for:

• Long-distance running

• Maximum stability during super heavy lifts

These are my go-to on days where I’m doing a little of everything. Think kettlebell swings, box jumps, and dumbbell work. If you're a busy mom or shift worker getting in a functional workout, these are a solid, all-around option.

3. Weightlifting Shoes: The Lifter’s Secret Weapon

What they’re designed for: Maximum stability, improved posture, and increased range of motion for lifts like squats, cleans, and snatches.

Weightlifting shoes have a raised heel (usually 0.5 to 1 inch), a hard, non-compressible sole, and extra support around the foot and ankle.

Great for:

• Barbell squats

• Olympic lifting

• Heavy strength sessions

Not so great for:

• Running or dynamic workouts

• Everyday gym use

Why they matter: That elevated heel helps you keep a more upright torso, improves squat depth, and allows for better ankle mobility—especially if you struggle with tight hips or calves.

If you’re really focusing on improving strength or hitting specific lifting goals, these are a game-changer.

4. Converse, Vans, or Barefoot Shoes: Flat, Minimal, and Powerful

What they’re designed for: Technically, they weren’t designed for lifting at all—but they work incredibly well for it.

Flat-soled shoes like Converse or Vans (or minimalist shoes like Vivo Barefoot) provide a stable base and close-to-ground feel that’s ideal for exercises where power and foot connection matter.

Great for:

• Deadlifts

• Squats

• General strength training

• Everyday workouts (if there’s not a lot of jumping)

Not so great for:

• Running

• Jumping or explosive cardio

• High-impact workouts

Flat shoes help you “feel” the floor and push through your heels, which is perfect for deadlifts and anything that requires grounded strength. Plus, they’re budget-friendly and stylish, so win-win!

So… What Should You Wear?

If you’re someone who mixes up your training (like most of us!), having 2–3 pairs of shoes on hand can be a great investment. Think of it like having different tools for different jobs.

Final Thoughts: Match Your Shoes to Your Goals

Choosing the right shoes isn’t about looking cool (though let’s be honest—cool shoes always help with motivation). It’s about supporting your body, your performance, and your progress.

And let’s be real—if you’re a mom, a first responder, or just someone juggling 100 things a day, you want your workouts to work for you, not against you. The right gear makes a difference. It’s one less thing holding you back, and one more way to show up for yourself fully and confidently.

If you’re ever unsure about what shoes to wear—or just need a brutally honest opinion—shoot me a message. I’ve tested them all and I’ll always give it to you straight.

Now go crush your workout—with the right kicks.

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