That strain on your back while lifting weights is no joke—but switching from basic sneakers to training shoes could be the key to better posture and comfort while exercising. In addition to weight lifting, training shoes can be worn for cardio, CrossFit, and other high impact activities. Depending on your everyday schedule and exercise preferences, it’s important to know when to use sneakers versus training shoes—but exactly are training shoes? What’s the difference?
Here's how to figure out what type of shoe you should wear next time you move.
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What Are Training Shoes?
While sneakers are typically designed for specific activities or sports, like running, training shoes refer to multifunctional athletic shoes meant for general exercise of different kinds. Training shoes have certain features that make them suitable for a wide range of physical activities.
“[Training shoes] are versatile shoes that provide support, stability, and cushioning for activities such as weightlifting, cardio workouts, aerobics, circuit training, and other cross-training exercises,” says Nixion Kangethe Keziah, ISSA certified personal trainer at The St. Regis Maldives Vommuli Resort. They’re also optimal for general fitness and varied gym workouts.
If you’re a runner who is running a ton, and maybe training for a race, running sneakers designed specifically for that type of movement are best. But you might also want training shoes to wear on off days when you’re lifting weights, cross-training (working on other exercises to improve your running), or hitting a cardio dance class.
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Features and Benefits of Training Shoes
Training shoes have a few great benefits during workouts. And according to Nike.com, "training shoes are typically flatter, with a lower heel-toe drop and greater flexibility."
"Training shoes prioritize support and stability for multi-directional movements (side-to-side moves, jumps and hops, changing direction) and offer cushioning and shock absorption to mitigate the impact on joints during high-impact activities,” Keziah explains. "Additionally, many training shoes incorporate breathable materials to promote airflow and keep the feet cool during intense workouts."
Safety and efficiency are also top reasons why training shoes are a better option for some workouts. “Training shoes can keep you in a better, safer position, which can result in higher quality lifts, using less energy,” says Tal Short, product director for training footwear at Reebok.
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When to Wear Training Shoes
When engaging in high impact, weight lifting, or plyometric exercises (involving tons of jumping and bursts of movement), it’s a good idea to choose training shoes over sneakers. Keziah recommends assessing the specific requirements of your workout or activity, and choosing the footwear that best aligns with safety, support, and optimal performance.
What to Look for in a Training Shoe
Do a little research and try things on. When looking for a training shoe, you’ll of course want to look for something that fits comfortably, says Alison Scudds, Reebok athlete and professional CrossFit athlete. “Everyone’s feet are going to be a little different, but I prefer a flatter, stable base so I’m able to lift heavy and optimize power. But at the same time, they also must be light and flexible enough to jog or run in."
Don’t neglect personal style when selecting your training shoes. “I just went on a week-long trip and only had to pack one pair of [training] shoes,” says Scudds (who loves her Reebok Nano X3s, training shoes that she can also run in). “They’re designed for all different activities—I wore them seamlessly from my CrossFit classes, running, maxing out my back squat, Pickleball, frisbee; golf, and right into social outings.”