As a regular runner and the resident fitness and wellness editor of TechRadar, I’m in the privileged position of being able to test many of the best running shoes available. From shoes designed for fast-paced 10K runs to shoes designed for marathon runners, we can test the latest in athletic shoe technology.
Cushioned midsoles, breathable, sweat-wicking uppers, reactive foam outsoles for extra energy return…you name it, we’ve got it. Even other dedicated training shoes designed for CrossFit and HIIT workouts, or all-terrain like the Lululemon’s Sense of ChargeThey offer cushioned soles with reactive foam to help with explosive movements like burpees.
A couple of times a week, though, I eschew all this fancy shoe tech and leave the highly engineered helmets at home. Instead, I throw on a beat-up pair of Vans, which have probably seen close to a decade of wear, and hit the gym in those instead. These things are practically falling apart and frankly not fit to wear in polite society, but they are the perfect wardrobe choice for the squat rack.
When you wear a running shoe, the bottom of your feet is usually protected by a midsole and outsole made up of multi-density foam, occasionally accompanied by a carbon or metal plate to help the shoe return to its shape afterward. of flexing. Some are more stretchy than others, but unless you opt for a barefoot running style, chances are your running shoe has some sort of soft base that’s thicker in the heel than the toe.
If you’re lifting weights, especially with compound movements like squats, deadlifts, or incline rows, this is bad. All that fancy technology designed to protect your heel has nothing to do except give your feet an unstable surface here, the foam acting a bit like a quagmire. You want a nice, solid base to plant your feet on when you’re lifting something heavy, and squatting in soft running shoes is a bit like trying to run a full wheelbarrow across a trampoline.
For compound lifts, my old trusty Vans work well because they’re thin, flat-soled shoes that provide a stable surface for heavy lifting. They are also very comfortable and I like them.
Strength coach Rogan Allport from rebellion force (opens in a new tab) says the best lifting shoe “comes down to the thickness of the sole. The sole of a normal running shoe is so thick that it doesn’t provide a stable surface for the foot.”
If you’re not wearing a specially designed weightlifting shoe with a solid sole, Allport says it’s best to opt for “a lower-profile shoe that has no more than a 4mm drop from heel to toe. When in doubt, get as close to bare feet as possible.”
Allport is a qualified powerlifting expert and strength coach based in Cardiff, Wales. He has trained everyone from strongman athletes and national competitors to busy moms.
The Vans, with a 0mm drop, are completely flat shoes with a sticky rubber sole. Converse All-Stars, and even most sneakers, fit this bill, too.
It’s worth noting that for isolated exercises like seated bicep curls or bench presses, you don’t really need “optimum” shoes, but if you’re doing compound movements like deadlifts and squats, a stable surface is an absolute must.
The best part is that you can get a great pair of lifting shoes for a song, without spending a lot of money on a high-tech weightlifting shoe, unless you’re planning on competing.
If you have an old, low-tech pair of Vans or Converse lying around, great, but you can also pick up a cheap pair of rubber-soled sneakers at any shoe store. Anything that helps you work out without spending a lot of money is a win in our book.
Of course, if you run regularly, you’ll need a decent pair of running shoes to enhance your performance and ensure your joints are well protected. our guide to choosing the right running shoe for you is a good place to start.
