Buzz
Back in the day, one pair of sneakers was enough for everything—whether you were strolling, cycling, jogging, or tending to your garden. Nowadays, it feels like the activity has to match the shoe. For those new to buying athletic shoes, the options can be daunting, but fret not: we’ve got you covered.
Footwear today is often designed for specific purposes, like cycling, running, weightlifting, or sports requiring lateral movements, such as tennis. The details go even deeper: if you’re a runner, will you be hitting trails or pavement? How many miles do you log weekly? And, let’s be honest, how stylish do you want your shoes to be? (Alright, maybe that last one isn’t as crucial.)
Below, we break down the most popular types of workout shoes and when they truly shine.
For Running
Most running shoes incorporate features like motion control, stability enhancements, and shock absorption technology. Some models include added arch support or cushioning to minimize pronation—the inward rolling motion of the foot upon landing—as well as a thicker heel to lessen the impact of repetitive strides. Others feature a low heel drop, which refers to the height difference between the heel and forefoot, encouraging a forefoot landing. While these features add value, the true test is how they perform during your run.
A proper fit is crucial for an enjoyable running experience, as ill-fitting shoes can lead to discomfort and issues like blisters, toenail bruising, and bunions. These problems often stem from shoes that are too tight, narrow, or simply not suited to the runner’s foot shape. If your toes feel cramped, it’s a sign your shoes might be too small.
Road Running Shoes
Good for: The majority of running shoes fall into the “road running” category. Despite the name, they’re versatile and suitable for running on various surfaces, primarily focusing on forward motion.
Price Range: $70 - $200
Pros: Running shoe brands have introduced advanced designs and technologies to cater to diverse runners, sparking extensive discussions about which shoe suits which runner. Typically, your choice should depend on factors like running distance (lightweight options are ideal for long-distance events) and how comfortable the shoes feel during a run (which differs from how they feel in the store).
Cons: Running shoes aren’t suitable for activities involving side-to-side movements, such as football drills, as they’re designed for forward motion and lack adequate ankle support.
Trail Running Shoes
Good for: Navigating rugged, uneven terrains. Unless you’re tackling extremely challenging mountain trails, standard running shoes should work just fine.
Price Range: $70 - $150
Pros: While many runners opt for standard road shoes on trails, dedicated trail running shoes offer thicker soles to shield your feet from sharp rocks and rough terrain (no more painful surprises!). They also provide a closer-to-ground design for better stability, highly textured soles for superior grip—especially on loose or downhill surfaces—and often feature water-resistant materials.
Cons: Trail shoes tend to be less flexible than road shoes, which can result in a less fluid running experience.
Cleats
Good for: Sports such as soccer, football, Ultimate frisbee, baseball, and more. If you’re a regular player of these sports, investing in cleats is highly recommended.
Price Range: $50 - $350
Pros: Cleats provide exceptional grip for quick directional shifts and powerful take-offs, essential for sports such as football and soccer. Each sport-specific cleat is tailored with unique features; for instance, football cleats often feature higher tops to enhance ankle support. It’s advisable to choose cleats designed specifically for your sport and personal requirements.
Cons: They’re not versatile and can’t be used for activities outside their intended sport.
Racing Flats
Good for: Seasoned short-distance runners, typically those competing in 5K or 10K races. Casual or long-distance runners generally won’t require racing flats.
Price Range: $90 - $150
Pros: Racing flats, with their sleek and minimalistic design, reduce the time between your foot striking the ground and pushing off again, a critical advantage for competitive middle-distance runners. Their lightweight construction also enhances running efficiency. Consider this: with each stride, you’re lifting less weight, which adds up significantly over the course of a race.
Cons: This experimental study indicates that the heightened stress and impact from short-distance races in racing flats may extend recovery times. If you’re new to using them, it’s wise to transition gradually to avoid injury.
Barefeet
Good for: Runners who have trained their bodies to adapt to barefoot running. You might also notice people walking barefoot or in socks at the gym (not the most hygienic choice). Consider barefoot shoes if you’re prepared to invest time in adjusting to them, but don’t assume they’re universally better—the evidence is still inconclusive.
Price Range: $80 - $120
Pros: Advocates of barefoot running argue that maintaining a natural, unaltered foot strike can strengthen foot muscles and reduce running injuries. The scientific community remains divided, but physiotherapist Dr. Greg Lehman, formerly an assistant professor at Canadian Memorial Chiropractic College, advises: “The body is highly adaptable. If you choose to go barefoot or minimalist, transition slowly to allow your body to adjust.” Proceed with caution, as what works for others may not suit you.
Cons: Adapting to barefoot running can be challenging initially, as it’s uncomfortable on surfaces other than soft dirt or grass. Start with minimal mileage and increase distance gradually if you decide to pursue this style.
Minimalist Shoes
Good for: Runners who prefer the barefoot experience but want some protection from rough surfaces. Only opt for minimalist shoes if they align with your preferences. Personally, I’ve adapted to minimalist running and find them ideal.
Price Range: $75 - $120
Pros: Minimalist shoes are crafted to mimic barefoot running, offering a lightweight design with a low heel drop (usually 0 to 8 millimeters) and just enough cushioning to protect against sharp objects. Their flexible soles allow your feet to move naturally. Some models are specifically designed as “transition” shoes to help runners shift from traditional to barefoot-style running.
Cons: Due to their lightweight build, minimalist shoes often lack durability. Despite the thin layer of material, you’ll still feel every pebble and rock underfoot while running or walking.
For Gym Training
For cardio machines or aerobics classes, most shoes will work fine in the gym. However, for weightlifting, stability is key—ankle support and a firm grip on the ground are essential to generate maximum force under heavy loads. Flat, rigid soles are typically the best choice for this purpose.
Weightlifting Shoes
Good for: Ideal for powerlifters, Olympic lifters, CrossFitters, and anyone focused on improving performance and lifting heavier weights in specific exercises. While not essential for everyone, these shoes can be overkill for casual gym users. For most, flat-soled shoes are sufficient.
Price Range: $90 - $200
Pros: Weightlifting shoes feature an elevated heel, which enhances ankle mobility and helps maintain an upright posture, enabling deeper squats for those with limited ankle flexibility. Their rigid construction ensures stability, preventing foot movement under heavy loads. They’re commonly used for squats, overhead presses, snatches, jerks, cleans, bench presses (for powerlifters), and other exercises requiring ankle mobility. Opinions vary on their use for deadlifts, but they’re worth a try!
Cons: These shoes lack versatility for general gym activities, and their stiffness makes walking around uncomfortable.
Chuck Taylors (Or Any Flat Rubber Soled Shoes)
Good for: Ideal for lifting exercises such as deadlifts and overhead presses. While you don’t need to purchase them exclusively for gym use, they’re a great bonus if you already enjoy wearing them casually.
Price Range: $40 - $60
Pros: Chuck Taylors are a gym favorite for lifting due to their flat rubber soles. Being closer to the ground enhances your ability to generate force, which is why some lifters even go barefoot or wear socks (though barefoot is less hygienic). This design is particularly effective for deadlifts, as it helps you “feel the ground” and push through your heels for better performance.
Cons: They may feel uncomfortable for those unaccustomed to their fit. (Personally, I use a pair of Chucks myself.)
Cross-Trainers
Good for: Versatile activities such as circuit training, aerobics classes, walking, and more. Some even use them for CrossFit workouts.
Price Range: $40 - $100
Pros: Cross-training shoes excel in versatility, making them an excellent choice for the average gym enthusiast or fitness lover.
Cons: While they’re adaptable, they’re not ideal for long-distance running, especially if you’re not accustomed to logging miles in them.
For Biking
If you’re deeply into cycling, whether in spin classes or tackling mountain trails, investing in cycling shoes, though costly, is highly beneficial.
These shoes are designed to be extremely rigid, providing the necessary support to prevent foot cramps. More crucially, when paired with clipless pedals, they ensure consistent pedal contact, enhancing power transfer and efficiency with every pedal stroke.
Additionally, they eliminate the risk of slipping off the pedals, losing control, or worse, flying off the bike.
Cycling Shoes
Good for: Both outdoor and indoor cycling. For avid road cyclists or spin enthusiasts, they significantly improve comfort, performance, and overall experience.
Price Range: $90 - $200
Pros: Cycling shoes are lightweight, aerodynamic, and rigid, ensuring your feet stay firmly in place. They’re designed to fit snugly. The key difference between outdoor cycling and indoor spinning shoes lies in the cleat types. Most spin bikes use SPD-type 2-bolt cleats, so having separate pairs for each activity is convenient unless you’re okay with frequently swapping cleats.
Cons: Walking in cycling shoes can look awkward and isn’t practical for long distances, as it wears down the cleats. Beginners may find it challenging to unclip quickly in busy urban areas, increasing the risk of falls. Trust us, it happens to everyone at least once.
Mountain Biking Shoes
Good for: Mountain biking. These shoes are a worthwhile investment for avid outdoor cyclists tackling rugged terrains.
Price Range: $80 - $200
Pros: Much like trail running shoes, mountain biking shoes are built tough, with grippy soles for navigating trails. They’re also designed for quick disengagement from pedals, which is handy if you need to make a quick exit or take a fall.
Cons: They’re bulkier and less aerodynamic, but this is a fair trade-off for the protection they offer against rough terrain and harsh conditions.
For Walking
Comfort is paramount when it comes to walking shoes, whether you’re strolling around the neighborhood, running errands, or embarking on outdoor adventures. Since you’ll likely wear them for extended periods, prioritizing comfort is essential.
Walking Shoes
Good for: Any outdoor activity that involves walking. Investing in a pair of high-quality, comfortable shoes for all-day wear is always a smart choice.
Price Range: $50 - $100
Pros: Almost any shoe type, except perhaps flip-flops or similarly minimal footwear, can double as walking shoes. Many running shoes are excellent for walking, and even casual options like Chuck Taylors work well for some.
Cons: The overwhelming number of options can make choosing difficult.
Hiking Shoes
Good for: Trekking through mountainous terrain. If your trail running shoes already feel comfortable, there’s no need to splurge on a separate pair of hiking shoes.
Price Range: $80 - $220
Pros: While trail running shoes are often used for hiking, dedicated hiking shoes offer added ankle support with mid- or high-cut designs. They’re sturdy yet flexible, making them ideal for day-long hikes.
Cons: Built for toughness and durability, hiking shoes are significantly heavier compared to running shoes.
Backpacking Boots
Good for: Ideal for those with weak ankles planning extended hikes while carrying heavy gear.
Price Range: $100 - $350
Pros: Backpacking boots are heavier, feature rigid midsoles, and typically extend above the ankles for exceptional support. They’re perfect for maintaining stability when hauling 20-50 pounds on your back.
Cons: They’re considerably heavier compared to other types of hiking footwear.
How to Choose the Best Shoe For You
With so many shoe options available, the most crucial factor to prioritize is comfort. As Greg puts it:
If a shoe feels comfortable, it’s likely the right choice for you. Cross-training shoes, court shoes, gym shoes, and walking shoes are fundamentally similar. They don’t drastically alter how you move, nor are they exceptionally harmful or beneficial. Their primary role is to provide some level of foot protection.
If you’re heading out to buy shoes, here are some practical tips to ensure a comfortable fit:
Test the shoe during workouts: Appearance, recommendations, and price alone can’t determine if a shoe suits your activity. You need to test them by running, lifting, playing sports, or walking in them for a day. Always check the store’s return policy, as most are accommodating with exchanges if the shoes remain in new condition. You might even discover you don’t need them after all!
Never assume your size: Always get fitted in-store, as sizes can vary across brands and shoe types.
Try shoes designed for the opposite gender: Shoes are typically marketed to men or women, but trying the opposite gender’s shoes might yield a better fit.
Shop for shoes later in the day: Your feet tend to swell and flatten as the day progresses, making this the ideal time to try on shoes.
Size up for running shoes: Running can cause your feet to expand by up to half an inch, so opt for a half or full size larger than usual. Ensure your toes have ample room to move; if they’re cramped, the shoe isn’t the right fit.
Wear the socks you’ll use: Whether thick or thin, always wear the socks you plan to pair with the shoes during fitting.
Ultimately, don’t overcomplicate the minor details.
While there’s a lot to consider, shoe selection is often more complex than necessary. Specialized shoes only enhance your experience or provide significant benefits in specific scenarios, like long-distance cycling or weightlifting. Remember, 90% of shoe choice boils down to personal preference, and spending over $150 on unnecessary footwear is rarely a good idea.
As Greg emphasizes, “While general shoe categories can guide your decision, never force yourself into uncomfortable footwear based on external advice.”
Illustration by Tina Mailhot-Roberge. Images by emomijland, Dawn - Pink Chick, RichardBH, S.Wplunkett, Poi Photography, adrian valenzuela, iamNigelMorris, Glory Cycles, Hans Fransen, cogdogblog, and Mr Moss.
