The Running Well Store’s Official Guide for Cross Training Shoes


Shoes For Cross Training

What shoes to wear for weight lifting

Between lifting weights, Orange Theory, Jazzercise, and CrossFit it can be hard to decide what type of shoe is right for you when working out other than running.  Read on to find out more as we take you through The Running Well Store’s Official Guide for Cross Training Shoes. First off, I want to congratulate you,  on making sure you have a balanced workout with weight, or resistance training, along with cardio workouts like running helps prevent many running injuries.  We have an entire page dedicated to cross training to help balance your running, you can find it here.

The big thing to keep in mind about running shoes is that they are designed to absorb shock and forward motion.  Many of the activities in cross training such as lifting weights or CrossFit do not utilize these two components and the footwear should reflect that.  When we have someone who is purchasing a pair of shoes for cross training, we will often look at the drop, and the responsiveness of the shoe. As you read on through The Running Well Store’s Official Guide for Cross Training Shoes, we will give you some tips and tricks on choosing the correct shoe for you.


Shoe Drop

The “Shoe Drop” is the offset from the heel to the toe.  On the average running shoes this offset is typically 8-10mm.  That means that the heel is 8-10mm higher than the forefoot.  Not all running shoes have a higher offset and it is important for cross training you look at a shoe with 4mm or lower.  The lower offset sets your base for when you are weight lifting and it also helps keep you centered during lateral movements.



Responsive Feel

Saucony Kinvara 13 can be purchased at The Running Well Store in Kansas City

Within the running shoe world, you can buy a wide variety of midsoles.  A midsole is the cushion in your shoe, that foam that is typically white, but can be any color, and is designed to absorb shock.  When you are looking for a cross training shoe you want a more responsive, or firm, midsole.  There is a trend, right now, in running shoes that has a max cushion midsole, these are shoes you would love for running, but would want to steer away from for cross training.  The reason is:  when working on weights, resistance training, or performing lateral movements you would lose energy in the shoes.  You want them to be firm and help work with you during these trainings.


Secure Fit

When we fit running shoes on customer, we want there to be room in the toe box to allow the feet to swell during runs.  However, when you are looking at shoes for weigh training you want a more secure fit.  You will want the shoe to lock down tightly, and will want an outer tread that has good grip so you don’t slip.  Also, since we are talking about fit, it all comes down to fit and feel.  If you try on the shoes we typically recommend for cross training, but the Brooks Ghost (12mm drop) feels better, certainly go with the shoe that feels comfortable!  If you hate the way it feels, then you are not going to enjoy your workout, so that is something you always want to keep in mind.


Women’s Cross Trainers

Women's shoes for cross training

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Men’s Cross Trainers

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Not certain if this shoe is right for you?

We understand!  There are a lot of options of footwear on the market and deciding what model is the right model for your needs is not easy.  We are here for you! You can come into one of our three locations (Lee’s Summit, Northland and Mission, KS) for a free stride analysis. No appointment is necessary, but if you would like to schedule an appointment, click here.  We take in-person and virtual fittings.  Want to do research online?  We have a find my fit tool that will help you narrow down footwear options.  We hope to hear from you soon!