Running Shoes for Lifting Are a Bad Idea. Here's What to Wear Instead

For years I lifted in my old running shoes. My squats felt wobbly and I blamed my form. Then I switched to flat training shoes and my squat felt stable immediately. Shoes matter more than people think in the gym.

Why running shoes are bad for lifting

Running shoes have soft, cushioned midsoles designed to absorb impact. Under heavy weight, that cushioning compresses unevenly, making you less stable.

What to look for in gym shoes

• **Flat, firm sole:** better stability.
• **Wide toe box:** room for your toes to spread.
• **Low heel-to-toe drop:** keeps your weight balanced.
• **Durable upper:** for lateral movements.

Training shoes

Cross-training shoes are a great all-around option. They're stable enough for lifting, flexible enough for classes and fine for short runs.

Lifting shoes

Weightlifting shoes have a raised, solid heel. They help with squat depth and upright posture, especially for Olympic lifts. They're not for walking around or running.

**Worth it if:** you squat often or do Olympic lifts. **Not needed if:** you lift casually or mostly use machines.

Deadlifts

Many lifters deadlift in flat shoes or socks. Flat soles keep you closer to the floor.

Gym classes and HIIT

Cross-training shoes are best for mixed workouts. Running shoes are fine for treadmill work, not for jumping and lifting.

Durability

Training shoes take a beating with lateral movements. Look for reinforced toe areas and sturdy soles.

Where to buy

Nike and adidas both make popular cross-training and lifting shoes. Dick's Sporting Goods has a big selection to try in store. Amazon offers many options with fast shipping and returns.

Verdict

For lifting, wear flat, stable shoes. Cross-training shoes are perfect for most gym-goers, and lifting shoes are worth it if you squat seriously.