How to choose running shoes for fitness, crossfit and strength training

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

Good running shoes provide comfort during training, help improve exercise technique, and protect against injury and sprains.

Strength Sports Sneakers

If you just go to the gym, run a little, do isolated exercises on simulators and do not go to the barbell and dumbbells heavier than 5 kilograms, you do not need special trainers for strength sports. Comfortable shoes for fitness programs will suffice.

If you decide to seriously engage in powerlifting, weightlifting, bodybuilding, strength extreme or perform complex multi-joint exercises with heavy weights, you should take a more serious approach to the choice of shoes.

Features of sneakers

1. Rigid and solid outsole … During strength exercises, your feet should be firmly on the ground, and your feet should be firmly pressed to the floor. This allows the muscles of the hips and buttocks to be fully utilized. If you're wearing a running shoe, the cushioning outsole absorbs energy, prevents weight from being evenly distributed across your feet, and reduces knee stability.
2. Close fit to the foot … Sneakers should provide good support. The leg should not dangle in them. If the shoe is crushing or tight, it will disrupt the weight distribution in the feet and reduce your performance.
3. Good grip … The sole should not slip - this is fraught with injuries.

There are several options for strength sports running shoes. Choose according to your needs.

Types of sneakers

Weightlifting shoes

Weightlifting shoes are special shoes for weightlifting with a hard sole and a wooden or plastic heel with a height of 12 to 20 millimeters. These shoes provide a secure footing, and the raised heel position makes it easier to do deep squats.

Weightlifting shoes are advised to buy for those who work with large weights or often perform weightlifting exercises: snatch, jerk, squat with a barbell overhead.

In addition, weights help correct the barbell squat technique. Research has shown that barbells, compared to running shoes, help correct forward bend during barbell squats, as well as increase activation of the knee extensors.

The famous and expensive model of weightlifting shoes is the Adidas AdiPower with a molded polymer sole, a leather upper and an additional strap for a secure fixation of the foot. These weightlifting shoes are very lightweight and firm, providing excellent stability during exercise.

Not inferior in quality to the Nike Romaleos weightlifting shoes. They are heavier and cumbersome, provide excellent stability, which is especially important when working with large weights, and have a wider last.

If you are looking for more flexible weightlifting shoes, consider the Inov-8 Fastlift 335. These are lightweight and comfortable weightlifting shoes with a flexible forefoot.

Minimalistic sneakers

This is a very flexible shoe with a thin sole that will make you feel as comfortable as possible in a shoe.

These models provide ideal biomechanics of movement when the legs are as stable as possible and the feet are in full contact with the ground during exercise. One study found that minimal running shoes provide a more stable base during squats than mixed training shoes.

Also, sneakers without cushioning and a raised heel help to strengthen the feet. One study found that minimal running shoes increased strength and hypertrophy in the muscles of the foot.

The most famous minimalistic sneakers are Vibram Five Fingers, which cannot be confused with anything due to the unusual appearance - the division of the toe into five fingers. Vibram has a wide range of models, so go for the lowest cushioning options.

A good example of a minimalist shoe is the thin Nike Free Hyperfeel sneaker. Designed for running, they have a very thin and flexible outsole, and little cushioning is provided not by gel or foam, but by a special insole.

The Nike Free Hyperfeel has a rather narrow last, which cannot be said about the other minimalist Altra Samson model. This shoe has a flared toe that allows you to fully extend your toes. Together with flexibility and zero heel lift, this creates the effect of walking barefoot while still providing good traction.

However, these shoes require some flexibility in the ankle muscles. If you are unable to maintain a neutral foot position while squatting, the lack of support can negatively affect technique: you will fall on the inside of your foot and your knees will curl inward.

If you nevertheless decide to buy such shoes, at first do not wear them every day, so that the muscles of the foot get used to it gradually, and follow the technique to rule out mistakes.

Sneakers

The rubber sole of the sneaker does not interfere with the foot tightly to the floor, and the high models provide ankle support.

The sneaker works well for movements such as deadlifts, squats with a low bar on the back, or with a wide stance. This is a good option for powerlifters and those new to strength training who don't want to spend a lot of money on athletic shoes.

They are much less suitable for weightlifting movements. When bringing the knees forward with the chest raised, for example, when taking the bar in the seat, a good stretch of the calf muscles is required, otherwise the heel will come off the floor. Weightlifting shoes can compensate for the lack of mobility and improve your technique a little, but sneakers and minimalist trainers cannot.

Crossfit sneakers

CrossFit includes exercises not only from weightlifting, but also from other sports: gymnastics, kettlebell lifting, power extreme, running and others. Therefore, crossfit shoes must be versatile.

Features of sneakers

1. Resilient, non-sprung outsole … A shoe with a foam or gel sole is not suitable for CrossFit because it does not provide enough stability during strength training.
2. Durable outsole. Sneakers with soft soles don't stand up to rope climbing.
3. Good grip. Running, jumping on a bollard, jumping over a bar, walking a farmer, and extreme strength exercises like flipping a giant tire or pushing a sled all require good grip.
4. Air permeability. To keep your feet from sweating during workout of the day, the shoe should have a mesh upper and breathe well.

Cross Training Sneakers

Unlike weightlifting shoes, cross training shoes have a small heel lift of only about 4mm, which makes them comfortable while doing other exercises.

The sole of the shoe is firm enough to provide stability, but it also flexes well, so running and jumping in them is also quite comfortable. Typically, these sneakers have a mesh textile upper. This prevents the leg from sweating.

The most famous crossfit shoe is the Reebok Crossfit Nano. Every year, new models of this line are released with some improvements, such as better grip in the outsole or new upper material. The advantage of the Crossfit Nano is a durable outsole that doesn't fall apart from rope climbing. The outsole of a sneaker made from a softer material wears out in six to ten ascents. It is especially offensive if new expensive sneakers are washed off.

Nike Metcon sneakers are also popular among crossfitters. This shoe is popular with many athletes and meets all the criteria for a good crossfit shoe: firm and flexible outsole, lightweight textile upper, low heel lift and good traction.

Tip: Buy several pairs of shoes and change them depending on your workout goals.

Some athletes practice weightlifting in weightlifting shoes, and WOD is performed in cross-training sneakers or minimalist models if there is no rope in the complex. This approach helps you get the full benefits of your shoes and extend their lifespan.

Fitness sneakers

There are a huge number of types of fitness and new ones are constantly appearing. Among the most famous are aerobics, zumba, step aerobics, fitball, tai-bo, Bosu exercises. All of these types include aerobic exercise, fast coordinated movements, spins and jumps, and do not contain serious power or shock loads.

Features of sneakers

1. Ease. The lighter the shoe, the more comfortable it is to move, jump, walk or balance.
2. Air permeability … The mesh upper is a definite plus for fitness sneakers. It reduces weight and keeps your feet from sweating.
3. Flexible outsole. The flexible outsole allows the foot to move as naturally as possible.
4. Soft outsole … The fitness shoe does not need a lot of cushioning because the shock load in the class is kept to a minimum. However, some softness in the outsole won't hurt. In such sneakers, it will be more comfortable to walk and jump.

Aerobic Trainers

Ryka Vida RZX / healing-beauty.co.uk

For aerobic workouts, a cross-training shoe is great with some features like improved cushioning, flexibility and lightness.

An excellent example of such sneakers is the popular women's fitness models Ryka Vida and Ryka Influence. Both models are very lightweight, with a breathable mesh upper and a specially padded footbed for comfort while walking and jumping.

The Ryka Vida has a special cushion in the heel to increase cushioning, and in the forefoot there are special grooves that make the shoe even more flexible. Rika Influence has increased support for the arch of the foot. These sneakers are suitable for people with flat feet.

If jumping, twisting, and lateral movements are common in your fitness routine, choose shoes with good cushioning and enhanced foot support. A good example of such a shoe is the Nike Air Zoom Strong, which has an oversized outer roller and elastic band. Also supports the foot above the ankle of the Reebok Hayasu line. They have a seamless upper that eliminates chafing, an extra cushioning sole and an orthopedic insole.

If you are zumba or planning to master some form of hip-hop, pay attention to the sole of the sneaker: there should be a pivot point on it.

The pivot point facilitates rotations that are often found in modern dance. This outsole is found on many sneakers designed for dance and zumba, such as the Domyos 360 or the Asics Gel Fit Nova.