You just got the latest shoes—they’re super comfortable, and you can’t wait to show them off during your next workout. Style points? Check. But here’s the big question: Are your shoes actually helping or hurting your performance in the gym?
While they might be perfect for your daily activities or a jog, the shoes you’re wearing could be negatively affecting your workout—especially when it comes to leg exercises like squats, lunges, or split squats. Let’s dive into why your footwear matters more than you think when it comes to lifting and how the right shoes can make a big difference.
Why Your Running Shoes Might Be Holding You Back
Most shoes marketed for “working out” are designed with running or general comfort in mind. They often have rounded, cushioned soles that help absorb impact while jogging or walking. While that’s great for a run, those same design features can work against you when performing leg movements in the gym.
When you’re squatting or lunging, those rounded soles can cause instability, making it harder to properly engage your muscles and lift heavier weights. Here’s how running shoes might be affecting your performance during leg day:
- Instability
Running shoes can make you feel wobbly or off-balance during squats or lunges. Their rounded soles don’t provide a solid foundation to push through your feet, which is crucial for generating power in your legs. - Poor Form
Because of this instability, your body might compensate by shifting weight forward, leading to improper form. For example, you may round your shoulders or shift too much weight onto your toes, which can limit how effectively you work your legs and increase the risk of injury. - Lighter Lifts
That feeling of instability can also prevent you from lifting as heavy as you’re capable of. Without a solid base, your body instinctively holds back, meaning you might miss out on gains.
What Should You Wear Instead?
The good news is you don’t need to rush out and buy the most expensive lifting shoes on the market. There are plenty of simple solutions to improve your stability and make sure you’re getting the most out of your leg workouts.
Here are a few options:
1. Go Barefoot (Or in Socks!)
One of the easiest and most effective ways to improve stability during leg exercises is to simply squat without shoes. This allows your feet to remain flat, giving you better contact with the ground and allowing you to push through your entire foot, not just your toes. It’s a great option, though some people aren’t fans of taking their shoes off during a workout.
2. Nike Metcons
These shoes are designed for cross-training and are a great all-around option for lifting. They feature a flatter sole that helps with stability during weightlifting, but they’re also comfortable enough to run in if you need to. They’re on the pricier side, but many people find them worth the investment.
3. Reebok Nanos
Similar to the Nike Metcons, Reebok Nanos offer a flat, stable sole for lifting, while also providing enough comfort for a run or a high-intensity workout. Again, they might be a bit more expensive, but they’re highly versatile.
4. Chuck Taylors (Converse)
If you want to keep it stylish and functional, Chuck Taylors (aka Converse) are a classic choice. They’re inexpensive, flat-soled, and perfect for lifting heavy weights. While they’re not ideal for running, they provide a stable base for squats, deadlifts, and other strength exercises. Plus, they look great both in and out of the gym.
Why Flat-Soled Shoes Make a Difference
The main reason flat-soled shoes are better for lifting is simple: they provide a stable, solid base. With a flat shoe, you can push evenly through your entire foot, which helps improve your balance, form, and overall performance during leg exercises. By avoiding that “rolling forward” feeling common with running shoes, you’re able to engage your muscles more effectively, lift heavier, and reduce your risk of injury.
Final Thoughts: Focus on Function Over Fashion
Next time you’re shopping for workout shoes, remember that style is great—but function is more important when it comes to your lifts. A pair of flat-soled shoes will give you the stability you need to perform better, lift heavier, and protect yourself from injury.
So, whether you go barefoot, invest in some Nike Metcons, or rock a pair of Chuck Taylors, make sure your shoes are helping you get the most out of your workout—not holding you back!
BY TYLER BOLGER