when it comes to exercise, your choice of shoes can meaningfully affect your performance, safety, and comfort.
Using the ‘wrong’ shoe often leads to inefficiency, compromised movement quality, or even injury over time. In this guide, we’ll examine three main types of training shoes… Running trainers, weightlifting shoes, and hybrid (cross-training) shoes: what sets them apart, and when to use each.
Running Trainers (Road / Trail Running Shoes)
Running shoes are what we typically think of when we think of general trainers. They’re typically the soft, flexible shoes that most people use for all types of exercise. Whilst they’re capable of multiple uses, they’re not ideal, and you’ll soon learn why!
What defines them…
Cushioning & shock absorption: These shoes emphasise midsole foam, air units, or gel systems to absorb impact when your foot strikes the ground.
Heel-to-toe drop: Many running shoes have a noticeable drop (e.g. 8–12 mm) to ease heel striking.
Flexibility: They are generally quite flexible, especially in the forefoot, to allow for natural toe motion, push-off, and efficient gait.
Traction/tread: Depending on whether they’re road or trail versions, the outsole is designed for grip on asphalt or off-road surfaces.
When to use them
For running, jogging, sprint work or cardio sessions where your feet repeatedly strike the ground.
For HIIT or conditioning workouts that include jumping, bounding, or running.
On treadmills, indoor tracks, or outdoor roads/trails.
Why (and when not)
Running trainers protect joints from impact and allow smoother transitions in the running stride.
However, they are less ideal for heavy lifting or stability-intensive movements: the cushioning that helps with running becomes a disadvantage when you need a stable, firm base under load.
Weightlifting Shoes
Weightlifting shoes are completely different to normal trainers, with a variety of features designed to maximise your ability to lift a weight. Weightlifting shoes are very specialised in so much that they can’t be used for other training means. Here’s the breakdown…
What defines them
Raised, non-compressible heel: Usually a block or wedge (e.g. 0.5–1 inch) made from dense material (wood, hardened TPU) to improve ankle mobility and positioning (knees over toes).
Rigid, stable sole: Very little ‘give’ in the midsole to keep the foot planted under heavy load (squats, presses).
Foot straps / secure fit: Many have a strap over laces to lock in the midfoot.
Minimal cushioning: You want maximum efficiency of force transfer, so cushioning is minimal or absent.
Wide outsole / stable base: To provide lateral stability under load.
When to use them
Heavy compound lifts: squats, cleans, snatches, overhead press while standing, front squats, etc.
When you need increased stability or positional control under load.
Especially beneficial if your ankle or mobility limits prevent you getting good depth or technique.
Why
Elevated heel helps lifters maintain upright torso by reducing ankle dorsiflexion demands.
Rigid sole ensures force from the legs presses into the ground, not through squishy foam.
Stability reduces risk of collapsing or compensating under a heavy bar.
When they’re disadvantageous
They feel stiff and poor for cardio, running or dynamic work.
Using them all the time (for non-lifting tasks) can weaken stabiliser muscles or reduce proprioception if overused.
Hybrid Shoes / Cross-Training Trainers
The hybrid shoe is a relatively new addition to the training footwear lineup. They are designed to mix some of the features of a running shoe with some of the features of a weightlifting shoe. If you get a good pair, they’re a great shoe to train in!
What defines them
A blend of cushioning, stability, and flexibility.
Moderate cushioning—not as soft as a running trainer, but softer than a weightlifting shoe.
Flat or low drop soles, with firmer support rather than deep cushioning.
Multi-surface outsoles, durable materials, often reinforced (side support, toe guards).
Good traction across surfaces and the ability to handle multidirectional movement.
The Reebok Nano X is a classic example of a hybrid/cross-training shoe, balancing lifting, cardio, lateral movement and functional training.
When to use them
In functional training / CrossFit / circuit training, where you mix lifting, ropes, box jumps, short runs, sled pushes, etc.
On ‘normal gym days’, when your session includes a mix of strength + cardio + accessory / metabolic work.
When you want a single shoe that’s “good enough” across many types of movement, rather than switching shoes mid-session.
Why
They deliver versatility without major compromise.
They protect you from the worst of using the “wrong shoe” (e.g. cushioning for cardio, flat base for lifts).
Useful when you don’t want to carry multiple pairs or swap shoes mid-session.
Drawbacks
They don’t match the performance of the specialised shoe in its domain (i.e. they’ll be less cushion for serious running, and less rigid than a true lifting shoe).
For elite lifters or competitive environments, the slight compromise might matter.
Final Thoughts & Recommendations
Don’t overuse one shoe for everything. A shoe isn’t just footwear — it’s a tool. Use the best one for the job.
If you have to pick one: a good hybrid is probably the smartest single-pair compromise.
If your priority is lifting and performance, invest in weightlifting shoes for your heavy days.
If you do serious running, they will always benefit from a proper running trainer.
Always ensure your shoes fit well, have good grip, are well maintained and replaced when worn.
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