4101 King Rd, Sylvania, Ohio 43560

Running Shoes VS Training Shoes

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Cross-trainer shoes are designed to play multiple roles. You can use them in the gym for almost any activity — lifting weights, your yoga class, using the elliptical machine, stretching, or a Zumba workout. Running shoes, on the other hand, are specifically designed for people who pound the pavement, the track or the trail. Running shoes are for RUNNING. 

Look, running shoes are fabulous. I own several pairs of them. And do you know what I do with them? I run in them or simply walk. That’s about it. You wanna know why? Because running shoes are … (wait for it) … for running.

Somehow running shoes have become an all-purpose shoe for people in the gym. First of all…I know shoes aren’t cheap – and for good reason! Running shoes are packed with features that make running way more comfortable and efficient. They are like a marshmallow with arch support. They are meant to absorb shock and squishy to accommodate changes in terrain, they are curved to help your foot rock forward so you can push off. However, they are not good for non-running things like squats, deadlifts, lunges, or any lateral movements.

When someone squats, deadlifts, or lunges wearing running shoes, their feet move around a lot inside the shoe, and even the shoe itself moves. You’ll see side to side movements as well as some rocking action from front to back. All this squishiness and movement is great when you are running, but terrible when you’re loaded up with weight. If your body has to work to find and maintain stability on an unstable foundation, you lose power and make your lifts weaker.

Squatting and lunging in unstable shoes can cause your knees to cave inward, placing them in a position of significantly increased pressure which can lead to injury. Plus, It’s just bad form. 


You want a shoe that has hard sole, a flat bottom, and good support on the sides and back. The more stable the shoe, the more you can channel the energy of your muscles into lifting strong and powerfully rather than trying to stabilize. These are often called “minimal” shoes. You want a stable surface to protect your joints and save you from injury.

Certain shoe stores will be able to direct you in a type of shoe specifically for the activity. Locally, Daves or Second Sole are options. Or, talk to your coach. He/she will be able to help you with exploring some options. 

Some popular brands have made it a point to cater towards the population of people lifting more as well as doing cross-training type activities (similar to what we do at Renegade).  Look for some options in these popular brands: 


  • Reebok

  • Under Armour


  • Newbalance

Above all: invest in a good shoe and you may be saving yourself the aches and pains in the long run, not to mention BETTER RESULTS from better form and movement quality!

— Coach Marizol

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