I’ve had many clients ask what is appropriate footwear to wear in the gym– I’ve also had a majority of my clients that never ask at all, and don’t give much thought to it.
At the end of the day, though, what should you wear? The answer: It varies.
Cardiorespiratory Training – Running Shoes
This one is probably a bit obvious, but it’s worth mentioning. Running shoes should be worn when performing cardio related activities, and could also be considered when performing cardio related activities like plyometrics (“MetCon”). Running shoes offer a lot in the way of support and shock absorption, but this makes them a less than stellar choice for weight lifting, as it’s not a stable base (in comparison to other shoes).
Plyometrics / MetCon – Training Shoes
Running and Training shoes vary in a variety of ways, but a lot of people view them as the same sort of shoe. Running shoes tend to be a very lightweight material that is meant to bend and flex, while training shoes tend to be a bit heavier, composed of leather (or synthetic leather) that keeps shape better. This is useful in MetCon because it helps keep your foot stable during the movements; especially lateral movements where the foot can shift around in the shoe. Even though they’re more rigid than running shoes, they do offer a level of shock absorption and support that other styles of shoes may not offer. If you’re only going to buy one shoe for all of your activities, this would be the one to go with, as it can serve many purposes.
Olympic Weightlifting – Weightlifting shoes
Weightlifting shoes are very specific– They’re rigid, relatively heavy (depending on the style), and have a slightly raised heel that helps keep your ankle in a dorsiflexed position; this in turn helps you to maintain proper form during specific parts of the Olympic lifts.
Weightlifting shoes may also be used for squats, as they provide a stable base, and can assist in hitting proper depth (because of the position is puts your ankle in).
Heavy Weightlifting / Powerlifting – Flat Shoes or Barefoot
For heavy weight lifting, a simple flat shoe is the best option out there. It doesn’t have to be Chuck Taylors, but these are by far the most popular. I wear, and recommend Leopard Print.
This provides you with a stable base, your foot will always be in the anatomical position, and because the material of the sole is relatively thin, it also keeps you low to the ground. The alternative to this is barefoot, where instead of there being a flat sole to provide a stable base, there’s the Earth serving the same purpose.
. . . Except when there’s an earthquake.