Can running shoes be used for gym- how different are they from gym workout shoes?

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Written By Samarjit Sinha

Working out for 10 years | Has a home gym | CPD (UK) Certificate holder in Fitness

Can running shoes be used for gym?

Running shoes are designed to protect feet when pounding the pavement. They have a thick cushion and rubber bottom that help prevent ankle injuries while running. Weight-lifting shoes are similar but they have a flat thick cushion which helps when you are benching or doing squats. 

However running shoes have some form of an arch, extra support on ankles, and heels which are not ideal for having in a weight-lifting shoe. You need a flat outsole shoe for weight lifting and running shoes can not provide that.

Can running shoes be used for gym

Can running shoes be used for gym

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The Problems with Lifting in Running Shoes

Running shoes are designed for running and, as such, do not provide the appropriate support for weightlifting. This can lead to injuries when lifting weights in running shoes.

Additionally, weightlifting in running shoes is ineffective and may cause foot problems.

Poor stability leads to injuries throughout the body due to improper lifts, and lack of stability makes it more difficult to learn new movements, leading to poor movement patterns and, over time, injuries.

Can running shoes be used for gym- how different are they from gym workout shoes? 1

Running Shoes vs. Weightlifting Shoes

There are a few key differences between running shoes and weightlifting shoes. First, weightlifting shoes are hard and typically feature a raised heel for deeper squatting. They also have a strap or lace-up system that wraps around the ankle to provide more stability during heavy lifts. 

Weightlifting shoes are generally made heavy with very durable materials.

Running shoes, on the other hand, are usually designed for running. They may have arch support and a raised toe, which facilitates forefoot mobility. Additionally, running shoes are typically made of lighter materials than weightlifting shoes so that runners can move more quickly.

You can not and should not interchange between these two shoe types.

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Can running shoes be used for gym- how different are they from gym workout shoes? 2

What Are the Main Differences Between Running and Training Shoes?

There are a few main differences between running shoes and training shoes. 

First, running shoes are designed for heel-to-toe movement, while training shoes are designed for more multi-directional movement.

This is because in running, you move forward in a straight line, while in training, you may be moving side to side or jumping up and down.

Second, the sole of a training shoe is more flexible than that of a running shoe.

This allows the foot to move in a wider range of motion, which is important for activities like Crossfit or weightlifting where you need to move in multiple directions.

Can running shoes be used for gym- how different are they from gym workout shoes? 3

When looking for a shoe to use in the gym, you’ll want to look for a flatter shoe with a lower heel drop.

This is because shoes with higher heel drops are designed for running and will not provide the same level of support that you need when working out.

There are four key differences between running and training shoes:

-Running shoes usually have heavy arch support, while weightlifting shoes typically feature soles made of plastic or hardwood and a raised heel that allows you to squat deeper by reducing the need for extreme ankle mobility in the bottom portion of the squat.

– Running shoes often have a softer tread which can wear down quickly when used on abrasive surfaces such as concrete; weightlifting shoes generally have a harder tread which is more durable.

– Running shoes are typically designed to cushion and support the foot during long periods of impact, while weightlifting shoes are designed to be more stable and provide a strong base for lifting heavy weights.

– Training shoes are typically less expensive than running shoes.

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What Are Training Shoes Used for?

Training shoes are designed for people who regularly go to the gym or participate in CrossFit workouts. They are lightweight and comfortable, providing more support than regular running shoes. They are specifically made for gym or CrossFit workouts, which is why they offer more stability and cushioning than other types of shoes.

Disadvantages of working out in your running shoes

Running shoes are not designed for heavy lifting, as they do not have the same level of support that gym workout shoes provide. When you wear running shoes while performing heavy lifting, high impact or lateral movements, you can increase your chance of injury.

This is because the foam in the shoe will compress and will not be effective in providing support. Additionally, working out in your running shoes may be uncomfortable due to their lack of cushioning.

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Risks of Using the Wrong Shoes for Your Workout

When it comes to working out, wearing the wrong shoes can lead to a number of problems. For one, you may experience discomfort or pain in your feet, legs, and back.

Additionally, you may be more susceptible to injuries if you’re not wearing the right shoes. And finally, if your shoes don’t fit well or don’t offer the right type of support, your performance may suffer.

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What type of shoes should you wear while squatting?

There is no one perfect shoe for all activities. Different shoes are better suited for different purposes. For squats, it is best to wear shoes that provide stability and traction. Basketball shoes are a good option because they have extra support and traction that can help with your form and performance.

Does lifting ruin running shoes?

There are a few key differences between running shoes and gym workout shoes. For one, running shoes tend to have a more flexible sole which allows for movement while lifting weights.

Gym workout shoes, on the other hand, have a more rigid sole in order to provide stability when lifting weights on an unstable surface.

Additionally, running shoes are typically designed to be used on unstable surfaces like grass or sand, whereas gym workout shoes are not.

This is because lifting weights on an unstable surface inhibits power output and can actually lead to injuries.


Always keep separate shoes for running and doing lifts. Running shoes are not suitable for weight lifting since they have modifications for running only. But if you only own running shoes then you should just do your squats barefoot.

Or you can get one of these best shoe for gym in India here!


About The Skinny Author


Working Out for 10 years | Owns a home gym |Certificate course done on Improving Aerobic Fitness, Diet | CPD (UK) Accredited Certification on Fitness

Yo Friends, this is Samarjit! A skinny guy who is building his tiny home gym.

I have successfully gained 10 kgs in 10 months going to commercial gyms. And I have been working out on and off for about 10+ years now.

I have gone swimming, done martial arts, Olympic lifts and body-building-type workouts!

I canceled the gym subscription as I was more into making my home gym for workouts. And getting ready, then getting my cycle and ride to the commercial gym seemed a drag after 10 hours in the office.

Thus, I needed a home that I could access at any moment!
And I started building my home gym!

I had to research a lot to build my home gym and decided to share effective, budget-friendly home gym machines, and nutrition to buy as per your goals here in

If you have question then contact me here

Ps: The author is highly experienced with making small workout routines, understanding and guiding people to get gym equipment, and setting up the home gym as per their Fitness goals.

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