TriFit Takes: "What shoe do I wear for my workout?"

     One of the most common questions: “I do a combination of workout styles, do I just wear running shoes for the lifting, or lifting shoes for the running?” I think the shoe companies are hearing you. 

     HYROX, Bootcamps, CrossFit, and many more workout choices can include a combination of performance skills, running, jumping, and traditional lifting. Many coaches and athletes are aware that certain shoes perform best for the specific lift. Example being, a thin flat (barefoot-ish) style shoe for deadlift, high heel rigid and stable support for squatting, and some combination of for the rest of the lifting session. Many traditional gym goers do well with a combination shoe (like the Nike Metcon series), which we can list out some favorite options further down. Then there is running, which seems to have a lower tolerance to entry, meaning if you’re running, you tend to want to be in a running shoe. 

     Like I alluded to, the shoe market has done well to build a little bit of spice to their “cross trainer’s” - throwback to my favorite, the Nike Metcon 5 & 6 with removable heel wedges…

     The market has created a niche for “cross trainers” that traditionally do well for standing or fitness classes that emphasize more traditional weight lifting. Think, lower body workout class with interval/cardio primarily on the assault bike, rowers and various plyometrics like box jumps. Let’s call these shoes “cross trainers” as they can jump, pivot and cut, but running for more than 200 meters would be “clunky.” They are not as rigid and stable as a true weight lifting shoe, nor are they as flexible or light as a running shoe. 

Okay, so to the question, what do I wear? 

      Traditionally, I steer people to the cross trainers, unless the class is heavy on running (e.g. HYROX) and then I would concede to the more influential variable, running volume. Often, I tell them to bring two pairs of shoes and swap real fast during the workout. Consider it practice for a future triathlon I convince you to sign up for… or just another 30 second complexity to your exercise. 

So here are some quick examples of recommendations/categories I have given.

Cross Trainers: EMOM style weight lifting, short bursts of movements, jumping and alternative cardio (assault bike, rowers, ski erg) in which running and pounding the pavement isn't a key section of time. 

Running Shoe: HYROX, gym classes with > 2 minute sections of running, and non-running activities primarily jumping. No real “heavy lifting” but there may be lighter, higher rep, tabata style training movements with some weight. *I DO TEND TO RECOMMEND STABLE/NEUTRAL running shoes even for people who traditionally wouldn’t wear a stability shoe, for the caveat of it still being a class, so relatively low run mileage & focus is also stability for the weight lifting. 

Examples, what you really care about. Remember, these categories are arbitrary. This is where I would place things. 

HYROX or Heavy Run-based Workouts:

– AKA running is critical to overall time –

• Puma Deviate Nitro 4 HYROX: I am excited to see where this goes. It is a new front to the market, more like a palm branch from the running shoe market. The Deviate Nitro series has built a solid performance shoe in the running world, and has leapt into the super shoe forefront. Now, Puma has taken this success and branched into the world of HYROX. I will probably recommend this shoe to a lot of members to run-heavy workout classes
• Saucony Endorphin Pro 4: A fan favorite entry super shoe for runners, but also stable enough to get through the HYROX workouts… probably for someone chasing top 10%.
• New Balance Fuelcell Supercomp Trainer v3: Quite the mouthful, but a less aggressive “super trainer” in the running world. Prioritize stability and comfort over cutting edge speed. 
• Adidas Boston 13: Personal favorite of mine for tempo running, but also stable enough for the dynamic fitness class, lower stack height than the “traditional super racer/trainer” and I would prefer that for agility tasks. 

– As you can see, I have this category leaning toward running shoes, but not the top tier performance ones if you were going for the Marathon PR –

Cross Training, HIIT, Bootcamp Classes 

– Some larger chunks of running involved – 

• Nike Metcon Free: A shoe I often recommend, has a little more flexibility than the traditional Metcon. Not the best for longer bursts of running, but a solid lifting shoe that gives some versatility.
• Brooks Adrenaline or Glycerin “GTS:” There are older/newer shoe models that will date this article, but the trend will typically stay consistent. This is a more stable shoe from Brooks, but also one of the more cushioned trainers, so it would still be run>weight shoe. 

Functional Fitness Training 

– Mostly lifting patterns and skill movements, alternative cardio and minimal running –

• Nike Metcon: Classic, and frankly I am on my 5th pair, so you know how I feel about this shoe. However, you won’t see me jogging in the shoe. Jumping can be stiff if you are sensitive, but very stable and tailored well to my heavy lifting mixed workouts.
• Reebok Nano: Stable option, trying to merge the gap from traditional squat shoes and still relatively comfortable in a short burst of jumping/running. More of “jack of all trades.”
• Nobull Strength Trainer: Flat and firm, stable and good feel of the ground. Not as much “give” for the jumping activities, and definitely not running. 

So, there are plenty of options out there, and many individual opinions. The good thing is that what we know from the running shoe market is that we have no definitive category or shoe that you have to wear. Ultimately, wear whatever is comfortable. Hopefully this guide will help you find what works.