Do You NEED Strength-Training Shoes?

Do You NEED Strength-Training Shoes?

Find out if you should invest in a second pair of workout kicks.

The question: I've heard that you shouldn't wear running shoes when strength training, but do I really need special strength-training shoes if I'm not a hardcore weightlifter?

The expert: Tony Gentilcore, a certified personal trainer and strength and conditioning specialist, and co-founder of Cressey Performance in Hudson, Massachusetts

The answer: While wearing a strength-training shoe definitely has its advantages, it's not a must-have for your workout, says Gentilcore.

There are a few reasons why running shoes, which tend to have thicker cushioning than strength-training shoes, aren’t ideal for the weight room. First of all, wearing a running shoe with a one- to two-inch cushion can make it difficult to keep your body weight over your heels, he says. And when your weight shifts forward while you perform moves like squats, you don't engage your posterior muscles—mainly your hamstrings and glutes—as much as you would with flatter shoes, says Gentilcore.

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Second, wearing cushion-y shoes means your weight won't be as close to the ground as if you were wearing flat shoes, and that isn't as beneficial for your posture and form, he says.

Another vital aspect of a good weight-lifting shoe is lateral support—that's what keeps your foot from sliding around in your shoe when you perform side-to-side movements like lateral lunges, says Gentilcore.

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With all that in mind, if you're not into the idea of lugging around another pair of gym shoes, know that you're not putting yourself at risk of injury by strength training in your running shoes, he says. If you are wearing your super-cushy running kicks or your cross-trainers, concentrate on keeping your weight in your heels when performing strength-training moves that utilize those posterior muscles so that your glutes and hamstrings are engaged as much as possible. And make sure your shoes are tied tightly enough that your foot isn't slipping from side to side when you do lateral moves.

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