Are my running shoes okay to use for training in the gym?

Are my running shoes okay to use for training in the gym?

Whether you love to run, train in the gym, or both, having footwear that supports your movements can help you feel and move your best. At ASICS, our collections are designed to provide support and cushioning in areas you need it most. Because of this, our shoes are often best suited for a particular type of activity. While convenient, grabbing your pair of running shoes for the gym is not always the best option. Depending on your style of gym training, both running shoes and training shoes may have their benefits. Let’s get into it.

What are training shoes?

Training shoes are designed to support natural movements in the gym. This includes cutting, jumping, breaking, changing directions, and generally moving around freely. With training shoes, you should feel comfortable doing a variety of exercises, ranging from pilates to HIIT movements. Training shoes typically have a flatter sole than other types, often known as a “heel drop.” This means the difference in height between the heel and toe is minimal.

With a flatter sole and greater flexibility in movement, you are able to quickly maneuver around the gym with control. The flat sole also enhances your stability on the ground, which is ideal for lifting weights or performing balancing exercises. Training shoes should be lightweight and breathable so you feel light on your feet.

What type of activities should you wear training shoes for?

Training shoes are best suited for weight lifting, HIIT workouts, or bodyweight movements.

This involves activities such as: 

• Plyometrics 
• Strength training 
• CrossFit 
• Dancing 
• Pilates 
• Outdoor bootcamps 
• High-intensity interval training 
• Basketball 
• Volleyball 
• Tennis 
• Agility training 
• Aerobics classes 

What type of activities should you not wear training shoes for?

Training shoes usually do not have the cushioning or shock absorption properties that running shoes do. Because of this, running with training shoes may cause injury over time. The repeated shock from pounding your feet on the pavement can lead to overuse injuries and pain in the foot, ankles, knees, and hips. Training shoes are also typically heavier than running shoes, which can be tiresome when trying to run long distances. If you are going for a stroll or running a short distance, training shoes are typically fine for these activities.

When to wear running shoes in the gym

If the majority of your exercises in the gym involve running around a track or the treadmill, then running shoes may be the right choice for you. In general, running shoes are designed to absorb shock and minimize wear and tear on the joints from repeated pounding. These shoes have cushioning in strategic places to counteract any gait abnormalities and enhance movements.

What type of activities should you not wear running shoes for?

Running shoes are not often designed with the lateral support and stability needed for many types of gym training. In addition to this, the higher heel to toe drop can increase the risk of a rolled ankle or other injury. Training shoes are designed to stabilize your movements from side-to-side while running shoes are designed for forward movement. Based on this, running shoes are often an unfavorable choice for multidirectional movement. 

What to look for in training shoes

When choosing your go-to gym training shoe, there are several factors to consider to find your perfect match. In general, look for the following:

• Arch support: Though training shoes are typically flatter, having cushioning to support your arches can reduce the chance of sprains or other foot pain. 
• Firm heel support: This is especially important for weight training and can stabilize the ankle. 
• Stable outsoles: Stable outsoles provide better grip on the floor. This is great for weight lifting or balancing exercises. 
• Secure fit: You will want a shoe that is comfortable while firmly fit around your foot. When lifting heavy weights or performing complex exercises, you want your foot to stay firmly inside the shoe. 
• Durable material: A training shoe should last! Try to find a shoe with materials that are supportive and durable.  

Pick out your perfect gym shoe

 There are several collections at ASICS designed to support gym goers in many types of activities. Check out the GEL-TACTIC^™, GEL-RENMA^™, SKY ELITE^™, GEL-ROCKET^™ models and more on our website.