How to Choose Training Shoes
You wouldn't play basketball in hiking boots. You shouldn't squat in running shoes.
Running shoes are designed to absorb impact. They have squishy, compressible soles. When you have 200lbs on your back, that "squish" is your enemy. It creates instability, leaks power, and increases injury risk.
Here is how to pick the right tool for the job.
Shoe Type Comparison
| Shoe Type | Heel Drop | Best For | Examples |
|---|---|---|---|
| Lifters (Squat Shoes) | High (0.75-1.0 inch) | High Bar Squats, Overhead Press, Oly Lifts | Nike Romaleos, Adidas Adipower |
| Flats (Deadlift Shoes) | Zero (0mm) | Deadlifts, Low Bar Squats | Converse, Vans, Notorious Lift |
| Cross-Trainers | Medium (4mm) | CrossFit, HIIT, General Machines | Nike Metcon, Reebok Nano |
| Running Shoes | High (but squishy) | Running Only. DO NOT LIFT IN THESE. | Hoka, Brooks, Asics |
1. The Squat Shoe (The "Lifter")
Best for: Squats, Olympic Lifting (Snatch, Clean & Jerk), Overhead Press.
- Key Feature: A raised, non-compressible heel (usually 0.75" to 1").
- Ankle Mobility: The raised heel artificially increases your ankle range of motion. This allows you to squat deeper while keeping your chest more upright.
- Stability: The hard sole (often wood or hard plastic) provides a rock-solid base. No wobbling.
- Power Transfer: Force goes directly into the floor, not into cushioning.
Verdict: If you are serious about squatting or have tight ankles, these are a game-changer.
2. The Deadlift Shoe (The "Flat")
Best for: Deadlifts, Low-Bar Squats (for some), General Strength.
- Key Feature: A completely flat, thin, hard sole with zero drop (heel and toe at same height).
- Leverage: A thin sole gets you closer to the floor. This effectively shortens the range of motion—you don't have to pull the bar as far.
- Balance: Being flat on the ground maximizes surface area and balance.
Verdict: Essential for heavy pulling. You need to be grounded.
3. The Cross-Trainer (The Hybrid)
Best for: CrossFit, HIIT, General Gym Days (mix of lifting and cardio).
- Key Feature: A firm but slightly flexible sole with a minimal heel drop (around 4mm).
- Versatility: Stable enough for moderate lifting, flexible enough for box jumps, lunges, and short runs.
- Lateral Support: Designed to hold your foot in place during side-to-side movements.
Verdict: The "Jack of all trades." If you do a bit of everything, start here.
The Golden Rule
Never lift heavy in running shoes.
If you can't buy new shoes right now, take your shoes off. Squatting or deadlifting in socks (or barefoot) is safer and more effective than using squishy running shoes.
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