The right shoe for the occasion
Just as with people, footwear are not all created equal and for the most part people understand this fact. I mean I can’t recall ever seeing a person hike a mountain in a pair of soft fluffy slippers, most people will use a bit of common sense and opt for footwear that is more well suited to the task such as a good pair of hiking boots. Unfortunately when it comes to training in the gym that common sense is often forgotten and a lot of people will perform all sorts of exercise in whatever footwear they have lying about.
There is a reason why training shoes come in many forms, why some have softer souls, why some are flat and hard, why some have elevated heels and why some have a minimalist design. It’s nothing to do with aesthetics, it’s about function. Most good training shoes are designed with the intent of aiding or enhancing an individuals performance however that will only happen if you use the correct footwear for the correct activity. I can’t stress enough that using incorrect footwear may not only hinder your performance but, in a worse case scenario, also cause significant injury.
Below I’m going to cover in detail the differences between 4 different shoes Identifying what exercise/activity they should be use for and why they may be problematic to use for the wrong activity.
Running shoes
Soft cushioned sole
light, flexible material to allow for flexion of the foot
Typically thicker cushioning in the heel of the foot
Used for medium to long range running/jogging
Running shoes are arguably most people’s go to shoe when they think about working out regardless of the activity as they’re typically quite comfortable due to the extra cushioning.
When used for their intended purpose, running, they are well designed so as to protect the individual against the heavy impact running can have on the body especially when form begins to break down due to fatigue. Typically, good running form can decrease the risk of injury to the body but when that for does break down running shoes have thick cushioned soles particularly in the heel area to help lessen the impact to the joints.
When it comes to weight training, everything that makes the running shoe great for running is exactly the thing that makes them terrible for lifting weights. The cushioned soles and light flexible material offer little stability when it comes to movements such as squats or deadlifts and in some cases can exaggerate movement pattern deficiencies.
Crossfit Shoes
Firm and flat sole
Stronger material to aid with stability
Mostly used for weight training
Can be used for shorter runs
The Crossfit style shoe such as Nike metcons or Nobull trainers are a great multi purpose shoe. Due to the flat, firm sole they are relatively stable which is what is needed when performing lifts such as squats, deadlifts, cleans and snatches. They are also flexible enough and provide enough cushion to be used for shorter runs.
Where the shoes ultimately fail is during longer runs. As fatigue sets in and form breaks down, the sole of this type of shoe is not the best with regards to shock absorption meaning that over longer distances an individual may begin to feel joint discomfort due to the repetitive impact going through the firm sole up through the body.
Weightlifting Shoes
Very specialized shoe
Extremely firm and flat sole for stability
Typically made from strong materials such as leather to help keep the foot secure
Elevated heel to aid with positioning during certain lifts
Often equipped with both shoes laces and leather velcro strap to secure foot
This type of shoe is arguably the most specialized of those previously mentioned. It is specifically designed to aid an individual when performing squats, cleans, snatches and most variations of those movements. The firmness and flatness of the sole along with the strong leather material, laces and strap help maintain a stable and secure foot when performing the movements mentioned. The raised heel allows an individual to not only perform a deeper range of movement during the squat but also helps them maintain a more upright posture during the clean and snatch movements as well.
Do not try to run in these shoes. These shoes a purpose built for weightlifting and should never be used for running under any circumstance. Should an individual attempt to run in these shoes they will quickly realize both how difficult and uncomfortable it is. The firm sole provides little aid in terms of shock absorption and the stronger leather material doesn’t allow the foot to move as freely when performing the running stride, as a result there is a high likelihood of injury should anyone attempt to run in this type of shoe.
Barefoot/
Minimalist shoes
Allows for freedom of movement of the foot
Increased proprioceptive feedback from the ground
Great for establishing good technique with regards to foot positioning and balance
Clear visuals of any instabilities that may occur that would not be visible through a shoe
When it comes to running or lifting weights in the gym there is plenty of good aspects about being barefoot or wearing minimalist shoes. Starting with the weight room one of the biggest upsides would be proprioceptive feedback with the ground during exercises which can be incredible vital when performing movements such as squats, deadlifts or unilateral work that require a degree of balance. The second aspect would be the ability to visually assess how the foot is moving during the exercise and determine whether there are any stability issues, mobility issues and/or movement deficiencies that need to be addressed such as a collapsing arch during a squat.
It is a good Idea to be a bit more attentive in a gym environment when being barefoot or using minimalist shoes as they offer little to no protection should you happen to accidentally kick something or drop something on your foot.
When it comes to running we as humans should be more than capable of running long distances in bare feet/minimalist shoes however I say this with a bit of caution. Although our feet along with the rest of our lower extremities our perfectly designed shock absorbers the general population may need to slowly and progressively introduce themselves to running in this sort of footwear as due to years of wearing heavily cushioned shoes a lot of people develop certain bad habits whilst running. An example of one of these bad habits is heel striking (especially with poor running form), while relatively safe to do in a normal running shoe if one were to do this whilst using minimalist shoes or being bare foot they would quickly be met with discomfort/pain followed most likely by injury. Again if you aren’t used to running with minimalist shoes or bare foot and would like to start then please start in a gradual manner for example you could begin by doing shorter runs on softer surfaces such as sand or grass.
