If you run and lift weights, you might be tempted to make your shoes do double duty by running and weight training in them. After all, you spent money on your running shoes, why not get the most out of them? In fact, the average cost of a quality pair of running shoes averages around $120.00, so they’re no small investment. You want to get every bit of use out of them you can. Some people also lift in their running shoes but is it a good idea? Also, can wearing dedicated weight training shoes help your performance when you lift?
Why Running Shoes Are Made for Running
Running shoes are designed for running. Not surprising! That’s how they got their name. Runners need good arch support to absorb shock, and running shoes are made to support the arch. They do this by packing lots of cushion into the heel to protect against stress when the heel hits the road. But you don’t need a soft, cushiony heel when you lift weights. In fact, the extra padding that running shoes have makes them a poor choice for strength training and working with weights.
When you train with weights, you need firm support against the heel, not a cushioned heel that gives. That’s why manufacturers design the soles of dedicated weight training shoes from firm materials like hardwood that give the heel extra support when you’re holding a barbell and doing squats. Many also have a raised heel of varying heights. The combination of a higher heel and firm support against the heel gives your feet the extra support when you sit back into a squat. Wearing shoes that have these features can improve your form when you do exercises like squats.
What are the risks of lifting heavy weights in running shoes? The lack of a firm heel support can raise the risk of injury. When you descend into a squat and the weight shifts toward your heels, cushiony shoes create a less stable surface. To do a squat correctly, you need maximal stability around the heels to avoid injury. Running shoes also have a raised toe and that increases instability when you’re working with weights. The risk of injury goes up as you increase the weights you work with when you lift in running shoes.
Dedicated weight training shoes may also improve your performance when you lift. Firm heel support helps you generate more power, whereas cushioned heels absorb some of the force your legs generate. You might find you can lift a little more weight in weight training shoes or in a show with a firm heel support as opposed to running shoes. One study found that squatting on a foam surface decreased the amount of force generation by 7 to 10%.
That’s why some people invest in weight-training shoes. These shoes have a wooden or firm plastic sole to maximize support and stability. Wooden and hard plastic soles offer good stability and these shoes have straps to make them fit tightly around the foot. One of the main benefits is the shoes place your feet in a position that’s more favorable for achieving squat depth. The raised heel of the shoe means your ankle doesn’t have to dorsiflex enough to reach the bottom of a squat.
The added weight also makes your feet feel more secure, and if you were to drop a weight on your feet, your feet might sustain less damage than it would in a thin running shoe. However. you don’t have to invest in an expensive Olympic training shoe to maximize strength-training workouts and avoid injury. You just need a shoe with firm, not cushiony, heel support that fits snuggly on your foot.
Other Factors to Consider When Choosing a Weight-Lifting Shoe
What about the height of the heel? Weight-lifting shoes come in a variety of heel heights that range from a quarter of an inch in height to a full inch. The benefit of having a higher heel is it improves lifting posture, especially if you have a long torso or long legs. Having a higher heel is also beneficial if you have poor ankle mobility. Regardless, of heel height, the shoe should fit snuggly and provide firm support at the top and sides of your feet too.
It’s tempting to buy shoes online, but for training shoes, it’s smarter to shop at a physical site where you can try different types. When shopping for weight training shoes, shop in the evening and wear sports socks, as your feet expand during the day. Test each out by doing squats and lunges with each shoe on your foot to see how they feel. If you’re buying leather shoes, they should feel snug since the leather will expand as you break them in. Shoes made from synthetic materials have little give and won’t expand much even after you wear them for a while.
What about Lifting Barefoot?
A popular trend is to lift barefoot. The freedom of not wearing shoes might sound tempting but consider the pain if a weight drops on your bare toes! Why are people ditching their shoes when they train? Proponents of barefoot lifting argue that not wearing shoes strengthens the feet and improves proprioception. That may be true, but you must weigh it against the risk of injury. Lifting without shoes might sound liberating, but weigh it against the risk of injury.
The Bottom Line
To sum it all up, keep running shoes for running. You don’t have to buy an expensive pair of Olympic weight-training shoes to work with weights, but you should have a pair of shoes with non-compressible heel support. They should fit well too. Take your time when choosing them! You’ll be spending a lot of time in them. Buying the right pair can help you get the most out of your workouts and avoid injury.
References:
- Int J Sports Physiol Perform. 2007 Dec;2(4):400-13.
- J Sports Sci. 2017 Mar;35(5):508-515. doi: 10.1080/02640414.2016.1175652.
- Journal of Strength and Conditioning Research: January 2012 – Volume 26 – Issue 1 – p 28-33.
- doi: 10.1519/JSC.0b013e318218dd64.