If you spend a lot of time in the gym, you’ve probably heard that lifting weights in running shoes isn’t a good idea.
Many people believe it can hurt your performance and increase your risk of injury.
But is that actually true? Let’s take a closer look at what the science says.
What Your Feet are Doing During a Lift
Your feet play a crucial role in helping you exercise both safely and effectively.
When you walk or run, they function like springs, absorbing force and pushing you forward with each stride. They also help you stay balanced by supporting your body weight.
When you lift weights—especially during compound movements like squats—your feet are constantly working to keep you steady, even if you’re not consciously aware of it.
Research also suggests that a stable base through the feet allows you to drive into the ground more effectively, which could help you lift heavier loads safely.
And what you choose to wear on your feet may influence that stability.
Do I Really Need Special Shoes, Or Can I Just Wear My Running Shoes?
As the name suggests, running shoes are built to enhance performance and protect your feet during runs.
They typically feature an elevated heel, a thick cushioned sole for shock absorption, and a curved “rocker” design that helps guide your foot from heel to toe. Together, these elements are meant to lessen the impact of running on your body.
In the gym, however, that same cushioned sole can absorb some of the force you generate during lifts, which may leave you feeling less stable, strong, or powerful. This could be why some people advise against wearing running shoes for weight training.
There’s also a concern that this instability might increase the risk of injury.
A 2016 study reported that wearing running shoes during movements like squats can alter how the ankle and knee joints move. However, there’s currently no peer-reviewed evidence showing that these changes actually lead to injury.
So What Alternatives Do You Have?
Beyond running shoes, people typically choose from three main options for lifting: minimalist (often called “barefoot”) shoes, flat shoes, or dedicated weightlifting shoes.
Minimalist shoes are made to mimic the feeling of being barefoot. They have very thin soles with little to no cushioning, allowing your feet to connect more directly with the ground. Similarly, flat casual sneakers—such as Vans or Converse—also feature thin, firm soles without much cushioning.
Because they provide a more stable base than running shoes, these styles can be a better option for weight training.
Weightlifting shoes, on the other hand, actively enhance gym performance through their specialized design. They usually have an elevated heel and a hard, rigid sole with no compression, often constructed from wood or dense plastic. This design improves stability at the bottom of deep movements, making them especially helpful for exercises like squats, cleans, and snatches.
So, How do These Different Types of Shoes Compare?
Research actively examines how footwear influences gym performance, focusing mostly on the squat and deadlift since these exercises primarily engage the legs.
A 2020 study comparing running shoes to weightlifting shoes found that the latter allowed participants to squat with a more upright torso and greater knee mobility.
This posture reduces strain on the lower back while engaging the leg muscles more effectively, which is the primary goal of the exercise.
Likewise, a 2016 study showed that participants wearing weightlifting shoes experienced greater stability during squats, suggesting these shoes actively support that exercise.
A 2018 study looked at deadlifts and found that running shoes slowed the rate at which participants could push force into the ground compared to lifting in just socks, implying greater stability without running shoes.
However, this effect was minor and hasn’t been consistently confirmed in other research.
So What Shoes Should I Wear?
Ultimately, it comes down to your individual goals and circumstances.
Weightlifting shoes are often the best choice for squats, while flat shoes may offer a slight advantage for deadlifts—especially if your aim is to maximize the amount of weight you can lift.
However, for Olympic weightlifters who need to achieve deep squat positions in competition, weightlifting shoes are the optimal choice.
For most other lifters, the type of shoe is less critical—choose what feels most comfortable and keep focusing on your lifts.
Read the original article on: Sciencealert
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