What makes a good training shoe
Four features separate a genuine gym shoe from a running shoe. More important than the brand is that these suit your training.
- Flat, stable sole: A low drop (the height difference between heel and forefoot) and a wide, firm base give you a secure stance when lifting. Typical is 0 to 7 mm instead of the 8 to 12 mm of a running shoe.
- Lateral support: A firm heel and midfoot area keeps the foot in place during sideways movements, lunges and jumps.
- Durable upper: Reinforcements on the outside and often a rope wrap for rope climbs withstand contact with the floor, box and rope.
- Grippy, low-cushioning outsole: Too much cushioning becomes a wobbly base when lifting. A training shoe deliberately gives way less than a running shoe.
Drop is the most important single value. Our guide Drop explained simply explains exactly what it means.
The four types of training shoes
Not every gym shoe can do everything. First assign yourself to one of the four areas of use, then the choice becomes easy.
- Flat & stable (strength/functional): Low drop, hard heel zone, wide base. The safe choice for lifting and CrossFit-style training. Examples: Nike Metcon 9 and Under Armour TriBase Reign 6.
- Versatile (HIIT & mixed): Somewhat more flexible and lighter, copes with short sprints and jumps, but remains stable enough for lifting. Examples: Reebok Nano X5, Nike Free Metcon 6 and adidas Dropset Trainer 3.
- Cardio/classes (with some running): Somewhat more cushioning for classes with running and jumping elements. For longer runs, a genuine running shoe is still the better choice. Examples: On Cloudpulse and adidas Rapidmove ADV.
- Weightlifting shoes (lifters): A firm, raised heel (heel wedge) improves depth and upright posture in the squat and in Olympic lifting. Not for running. Examples: Nike Romaleos 4, adidas Powerlift 5 and Reebok Legacy Lifter III.
Recommendations by training
As a guide, sorted by what you mainly do:
- Classic strength training: A flat, stable model such as the Nike Metcon 9, the particularly ground-hugging Under Armour TriBase Reign 6 or the minimalist New Balance Minimus TR gives you a firm base.
- CrossFit & functional: A versatile everyday all-rounder such as the Reebok Nano X5 or the Nike Metcon 9 covers lifting, rope climbs and short runs in one shoe.
- HIIT & classes with jumps: More flexible models such as the Nike Free Metcon 6 or the adidas Dropset Trainer 3 cushion dynamic movements.
- Classes with some running: Slightly cushioned shoes such as the On Cloudpulse are suitable if the workout also includes a few kilometres of running.
- Heavy lifting (squat, snatch, clean and jerk): A genuine weightlifting shoe such as the adidas Powerlift 5 (entry level) or the Nike Romaleos 4 (uncompromisingly firm) gets you safely into depth.
- Barefoot feel: If you want maximum ground feel, go for the Vivobarefoot Primus Lite III with 0 mm drop. Allow time to adapt.
Drop: which value for what?
Rough guide for the gym shoe:
- 0 to 4 mm: maximally close to the ground and stable, ideal for lifting and strength training. Examples: TriBase Reign 6 (2 mm), Metcon 9 (4 mm).
- 5 to 7 mm: versatile, more comfortable for jumps and short runs. Examples: Free Metcon 6 (6 mm), Nano X5 (7 mm).
- 15 to 22 mm (weightlifting shoe): the fixed, raised lifting heel. Examples: Powerlift 5 (15 mm), Romaleos 4 (20 mm), Legacy Lifter III (22 mm).
Ready to choose? In the training shoe overview you can filter by use and price, and in the comparison you can put models side by side.
Frequently asked questions
What is the difference between a training shoe and a running shoe?
A running shoe is cushioned and rolls forward so you run efficiently. A training shoe is flat, stable and close to the ground so you have a secure stance when lifting and during lateral movements. For longer runs a training shoe is the worse choice, and for strength training the running shoe is.
What drop should a training shoe have?
For strength training and functional training, 0 to 7 mm is common; the flatter the shoe, the more stable you stand when lifting. Weightlifting shoes, by contrast, deliberately have a raised, firm heel of around 15 to 22 mm, which supports the squat and Olympic lifting.
Do I need special shoes for strength training?
To get started, a flat, stable trainer is enough. Once you train heavy on a regular basis, a proper training shoe or a weightlifting shoe gives you noticeably more support and safety than a soft running shoe that gives way under load.
Can I also run in a training shoe?
Short sprints and a few kilometres within a workout are fine with versatile or cushioned models. For longer runs, a training shoe lacks the cushioning and rolling motion. For that you should use a dedicated running shoe.
When is a weightlifting shoe worth it?
A weightlifting shoe is worth it if you specifically train heavy squats or Olympic lifting (snatch, clean and jerk). The firm, raised heel improves depth and upright posture. For mixed training or cardio, on the other hand, it is unsuitable.
Do training shoes run large or small?
Most training shoes fit true to size. Many models for strength training are cut rather narrow in the midfoot so the foot sits firmly. The exact fit is given on each model page under the first question.