If you’re new to exercise and want to buy shoes but wonder if you can use any shoe for any purpose, this article is for you. I often get questions from people about what to consider before buying a training or running shoe. I’ve personally experimented with both types of footwear for various activities and have not got good results with running in my usual training shoes or training in my running shoes. Here’s a deep dive into why you should keep your running and training shoes separate for the best results and injury prevention.
Understanding Running Shoes
Running shoes are specifically designed to cater to the unique demands of running. Here are the key characteristics of running shoes:
Lightweight Design
Running shoes are typically lighter in weight compared to training shoes. This is because they are optimized for forward movement, which doesn’t require as much stability as multidirectional movements.
Heel to Toe Drop
A significant feature of running shoes is the heel to toe drop, which is the difference in height between the heel and the toe of the shoe. It is recommended to choose a running shoe with a minimum 10mm heel to toe drop. This design helps in propelling you forward and reducing strain on your Achilles tendon.
Sole Cushioning
The cushioning in running shoes is designed to absorb the impact of repeated foot strikes on hard surfaces, providing comfort over long distances. This enhanced cushioning helps reduce the risk of injuries like shin splints and joint pain.
Flexibility
Running shoes are more flexible to allow for the natural motion of your foot during a run. This flexibility ensures that the shoe moves with your foot, enhancing your running efficiency.
Toe Box Width
The toe box in running shoes is typically narrower compared to training shoes. This design helps in keeping your foot secure and in place, reducing unnecessary movement within the shoe during a run.
Breathability
Running shoes are made with breathable materials to ensure your feet stay cool and dry during long runs. This helps in preventing blisters and other foot issues caused by excessive sweating.
Understanding Training Shoes
Training shoes, on the other hand, are designed for a variety of exercises, including weight lifting, aerobics, and high-intensity interval training (HIIT). Here are the key characteristics of training shoes:
Heavier and Sturdier Design
Training shoes are generally heavier than running shoes as they are built to provide support during lateral (side-to-side) movements, which are common in many training exercises.
Multi-Directional Stability
Unlike running shoes, training shoes are designed to provide stability in multiple directions. This is crucial for exercises that involve lateral movements, sudden stops, and quick changes in direction.
Minimal Heel to Toe Drop
Training shoes typically have a minimal heel to toe drop. This design ensures that your feet remain closer to the ground, providing better stability and reducing the risk of injury during exercises that involve jumping or quick movements.
Strong and Steady Materials
The materials used in training shoes are strong and steady to offer the necessary support during various exercises. This durability ensures that the shoes can withstand the rigors of different training activities.
Enhanced Foot Stability
Training shoes are designed to offer maximum foot stability, which is crucial during weight lifting and other strength training exercises. This stability helps in maintaining proper form and reducing the risk of injury.
Who Should Use Running Shoes?
If you run frequently or cover distances greater than about 3.1 miles (5 km) at a time, running shoes are likely the better option for you. Running shoes are specifically designed with extra cushioning to absorb the impact of running, which is particularly beneficial during long runs or frequent runs throughout the week. The enhanced cushioning underfoot in running shoes provides superior shock absorption, protecting your feet and joints from the repetitive stress that comes with running on hard surfaces.
Runners, whether they are casual joggers or competitive athletes, will benefit from the design features of running shoes. These shoes are built to support the forward motion of running, offering a combination of comfort, stability, and durability that helps prevent injuries like shin splints, stress fractures, and joint pain. Additionally, running shoes cater to different gait patterns, with specific models available to address issues like overpronation or supination, ensuring a more personalized fit and better overall performance.
Who Should Use Training Shoes?
Training shoes, often referred to as cross-trainers, are versatile and designed to support a wide range of activities beyond running. If your workouts are varied and involve a mix of exercises, training shoes are likely the better choice for you. They are engineered to provide stability and support during multidirectional movements, making them ideal for activities such as:
Weightlifting and Strength Training: Training shoes offer a stable base and support for lifting weights, ensuring proper form and reducing the risk of injury.
Agility Training and Plyometrics: These activities involve quick, explosive movements, and training shoes provide the necessary support and flexibility for lateral and vertical motion.
Gym Classes and Fitness Boot Camps: For workouts that include a mix of cardio, strength, and agility exercises, training shoes offer the versatility and stability needed to perform effectively.
Interval Training: Whether you’re alternating between sprints and strength exercises or combining different types of workouts, training shoes can handle the varied demands.
Circuit Training: Training shoes support the rapid transitions and dynamic movements involved in circuit training, helping to stabilize your feet, ankles, and knees.
Training shoes are designed to handle the dynamic nature of these varied activities. Their construction provides the necessary support for lateral movements, quick direction changes, and different forms of impact, which are common in gym workouts and fitness classes. This makes training shoes a great all-around choice for individuals who engage in multiple forms of exercise and need a versatile shoe that can keep up with their dynamic fitness routine.
In conclusion, the choice between running shoes and training shoes depends on your primary activities. If you’re focused on running long distances or frequently, running shoes with their specialized cushioning and forward-motion support are ideal. However, if your workouts are diverse and include a mix of strength training, agility exercises, and various fitness classes, training shoes offer the versatility and stability needed to perform well in those activities. Selecting the right shoe based on your workout routine can enhance your performance, provide better support, and help prevent injuries.
Why You Shouldn’t Use Running Shoes for Training
Using running shoes for training can lead to several issues:
Lack of Lateral Support
Running shoes are designed for forward movement and lack the lateral support required for multidirectional movements in training. This can increase the risk of ankle sprains and other injuries during exercises that involve side-to-side movements.
Inadequate Stability
The higher heel to toe drop in running shoes can compromise your stability during training exercises. This can be particularly problematic during weight lifting, where a stable base is essential for maintaining proper form and preventing injuries.
Insufficient Durability
The materials used in running shoes are optimized for forward movement and may not hold up well under the stress of training exercises that involve lateral movements and sudden stops. This can lead to premature wear and tear of the shoes.
Reduced Performance
The flexibility of running shoes, while beneficial for running, can hinder your performance during training exercises that require a stable and steady base. This can affect your ability to perform exercises correctly and effectively.
Why You Shouldn’t Use Training Shoes for Running
Using training shoes for running can also lead to several problems:
Heavier Weight
The heavier weight of training shoes can slow you down and make running more difficult. This added weight can lead to increased fatigue, especially during long runs.
Poor Forward Movement Support
Training shoes are not optimized for forward movement and lack the heel to toe drop that running shoes provide. This can make running feel awkward and can increase the risk of injuries such as shin splints and joint pain.
Insufficient Cushioning
The cushioning in training shoes is not designed to absorb the repeated impact of running. This can lead to discomfort and increase the risk of injuries over time.
Reduced Flexibility
The rigidity of training shoes, while beneficial for stability during training, can hinder the natural motion of your foot during running. This can affect your running efficiency and increase the risk of injuries.
Choosing the Right Shoe for Your Activity
To get the best performance and avoid injuries, it is crucial to choose the right shoe for your activity. Here are some tips to help you make the right choice:
Assess Your Activity
Consider the primary activities you will be doing. If you mainly run, invest in a good pair of running shoes. If your workouts involve a variety of exercises, including strength training and HIIT, opt for training shoes.
Get Professionally Fitted
Visit a specialty running or sports store to get professionally fitted for your shoes. They can assess your gait, foot shape, and movement patterns to recommend the best shoe for your needs.
Consider Your Foot Type
Different foot types require different levels of support. Knowing whether you have flat feet, high arches, or neutral arches can help you choose a shoe that provides the right support and cushioning.
Rotate Your Shoes
If you engage in both running and training, consider having a pair of each type of shoe and rotating them based on your activity. This can help extend the life of your shoes and ensure you have the right support for each activity.
Pay Attention to Wear and Tear
Regularly inspect your shoes for signs of wear and tear. Running shoes should be replaced every 300-500 miles, while training shoes may need to be replaced more frequently depending on the intensity and frequency of your workouts.
Conclusion
In conclusion, while it may be tempting to use the same pair of shoes for all your workouts, doing so can compromise your performance and increase your risk of injury. Running shoes and training shoes are designed with specific features to cater to the demands of their respective activities. Investing in the right pair of shoes for your activity can make a significant difference in your comfort, performance, and overall workout experience. So, next time you gear up for a run or a training session, make sure you have the right shoes to support you every step of the way.
