Fitness has been trending over the past few years. You may have started going to the gym where you used to prefer spending your free time watching Netflix. However, at the gym you’re slightly lost at the variety of shoes you have seen people wearing, from running shoes, to weightlifting shoes and even shoes you typically think people would wear going out such as Converse. Since coming to the gym you have encountered knee or ankle issues and wondered if improper footwear might be the culprit. Fret not! Our trainers here at ReFormd Personal Training have put together a straightforward guide to help you pick the ideal shoes for your workouts and style.
Why Footwear Matters
The design of your shoes can significantly impact your exercise performance and safety. Different types of workouts such as strength training, plyometrics, cardio or combination of them can benefit from different shoe features. Here is why selecting the right pair can be a game changer:
Injury Prevention: Proper footwear can promote proper foot alignment, reduce pressure points which minimises the risk of long-term knee and ankle injuries.
Boosting Performance: The right shoes can enhance your technique by influencing foot positioning, posture and ability to be in certain positions during your workout.
Enhancing Proprioception: Wearing shoes designed for your activities can help you maintain better control during exercises.
Types of commonly used shoes in the gym
Running Shoes
Good for: Cardio activities such as running and walking.
Key Features: Soft and cushioned sole, higher heel drop.
Running generates significant impact forces, especially when your feet strike the ground. Wearing running shoes helps absorb these forces, and will help reduce the stress put onto your joints and muscles, especially over longer distances. They also provide proper support and stability, which will decrease the risk of injuries like sprains and shin splints, which are the more common issues faced by runners. Running shoes are designed to optimize forward motion, improving your running efficiency and speed, while the cushioning in the shoes also makes long-distance running more comfortable. Similarly for long walks, the shoes make you feel like you are walking on a cloud, letting you cover significant distances without much trouble.
Flat Soles/Sneakers
Good for: Strength Training
Key features: Zero heel drop, minimal cushioning, grippy and durable rubber soles
Flat-soled sneakers are an excellent pair for the gym and in addition, you are likely to already have one lying in your home. The zero heel drop and minimal cushioning helps to enhance stability as they provide a solid and stable base, helping you maintain better balance and control. The flat-soles also allow for better force transfer to the ground, compared to the layers of cushioning from footwear such as running shoes, which allows you to be more efficient when doing heavier lifts such as squats and deadlifts. Hence for days where you are going to the gym for strength training, you could head to the gym in any plimsoll with brands such as Converse and Vans!
Squat/Weightlifting Shoes
Good for: Strength Training
Key features: Firm soles, minimal cushioning, wide stable base, more efficient force transfer, elevated heel.
Weightlifting shoes provide increased stability, where the rigid sole and stable base provide a solid platform for heavy lifts, preventing wobbling or shifting. This is important for maintaining balance during movements like squats and weightlifting movements like the snatch and the clean and press. The firm soles allow for optimal force transfer from your body to the ground, where no energy is lost to cushioning, maximizing your ability to lift heavier loads. The main difference between weightlifting shoes and flat soles or sneakers is the elevated heel, which reduces the need for your ankles to travel forward as much. People with tighter hips (from prolonged sitting) and ankles will be able to go lower without much restrictions on exercises involving squatting. The elevated heels help to keep the torso upright during lifts, reducing the shear forces on the lower back during exercises such as squats.
To summarise, weightlifting shoes offer the support needed for lifters who want to maximise their performance in exercises where balance, posture and force transfer are critical. They also help people with tighter hips and ankles perform squatting exercises with less restrictions. Do consult one of our ReFormd Personal Trainers for advice whether weightlifting shoes will benefit your current style of training!
Cross-Trainer Shoes
Good for: versatile – can be used for strength training, Crossfit, Hyrox as well as indoor cardio and short distance running.
Key Features: Multi-directional support, durable and flexible sole, moderate cushioning, slight heel drop and slightly upturned toe box.
With Hyrox gaining popularity in recent years and the steady presence of Crossfit, large fitness companies have been encouraged to develop cross-training shoes such as the Reebok Nanos series or the Nike Metcon Series. Cross trainers are designed as an all-purpose shoe where the benefits of each of the shoes mentioned above are combined, with the downside being that the shoe is not the best in any particular type of exercise.
Cross trainers provide multi-directional support for stability during movement in all directions, particularly exercises that involve quick shifts in movement. This protects against rolling of the ankle or losing balance. Moderate cushioning also allows the shoe to be worn for short distance runs and while they are not as rigid as weightlifting shoes, the cross-trainers offer enough stability for strength training exercises. If you are someone who has multiple training goals in different types of fitness, these shoes will be great for anything you do at the gym!
Conclusion
While there is no single shoe that works for everyone (that would be boring), your specific goals and workout preferences should be a large factor in helping you choose your type of footwear- with style being an added bonus. Choosing the right footwear is essential to maximise your performance, prevent injury and ensure comfort.
However, footwear is just one part of the equation – proper training and expert guidance are crucial to helping you achieve your fitness goals safely and effectively. At ReFormd Personal Training, our certified trainers go beyond just recommending the right shoes for your style of training. They create workout programmes tailored to your unique fitness goals and help you with every aspect of training. If you’re ready to explore personal training, our certified Personal Trainers at ReFormd Personal Training are here to assist you. Feel free to reach out via WhatsApp at +65 8812 8858 to book a Personal Training Trial Session and we’ll find the right PT for you!
Don’t just take our word for it—check out the success stories from clients who took the leap and transformed their lives!