Differences Between Running and Cross-Training Shoes

Differences Between Running and Cross-Training Shoes

When it comes to working out, one of the most crucial yet sometimes neglected decisions you make is what to wear. Choosing the appropriate footwear for your activity might be the difference between achieving your objectives and falling short. Having the appropriate footwear may take your training to the next level, whether you’re preparing for a 5K, taking an exercise class, or lifting big weights in the gym.

Running and cross-training shoes are the two most common forms of sports shoes. The design is the most significant distinction.

Running shoes are designed to assist you in just one direction: forward. The heel and forefoot of these shoes are often more cushioned to absorb the impact of each stride. They also give you energy back to help you go forward throughout your runs.

Design Disparities

Cross-training shoes, on the other hand, provide better lateral stability. Consider agility drills, CrossFit workouts, high-intensity interval training, and heavy lifting.

Cross-training shoes offer a decreased heel-to-toe drop, improved grip, and a supportive heel. During heavy exercises like squats, deadlifts, cleans, and presses, this architecture comes in useful.


For dynamic activity, cross-training shoes have a more flexible sole. Cross-training activities demand more lateral (side-to-side) motions, whereas running shoes are built to travel in one direction.


To guard against abrasion during high-intensity training, cross-training shoes have a more robust top. Running shoes have a more breathable top to allow for better airflow and keep your feet cool.


To alleviate the shock of landing on your toes, cross-training shoes include additional cushioning in the forefoot. Running shoes contain forefoot cushioning, but they also have heel padding to accommodate any foot contact.

It should come as no surprise that jogging or lifting in cross-training shoes is not a smart idea. But we’ll get to that later.

Most Commonly Asked Questions

Can I go to the gym in my running shoes?

Here’s the response that everyone loves: it depends.

There’s nothing wrong with wearing a running shoe if you’re sticking to the machines and free weights. To completely optimize your potential, you’ll need a shoe with a smaller drop and a more sturdy base for heavy lifting and high-intensity training.

A running shoe will seem sluggish and unsupportive if you’re doing exercise courses that need quick and frequent side-to-side motions.

Is it possible to run in cross-training shoes?

While new cross-training shoe innovations make this easier than ever before, we still wouldn’t advocate it for long-distance running. Sprinting shoes like the Reebok Nano and On Cloud X can be used, but if you plan on running long distances, stick to a running shoe.

Because most cross-training shoes are heavier than running shoes, they will slow you down without providing the cushioning and support you need to achieve your objectives. If you want to enjoy these activities, wearing the appropriate footwear is the first step toward success.

Consider this: would you rather spend more money on shoes that would protect you while exercising or incur medical bills because you were injured by cutting corners?

What kind of footwear should I put on for my activity?

Let’s have some fun! Let’s begin with four hypothetical athletes who will outline their everyday training regimen. We’ll suggest a cross-training shoe or a running shoe based on their activity. These illustrations should help you decide which pair to wear for your next workout. The answers may be found at the conclusion of the quiz.

  • “I like jogging outside three to five times a week, covering anywhere from 10 to 50 miles.” I enjoy mixing up my routines, which range from pace training to long-distance running. “What kind of footwear should I put on?”
  • “I enjoy working out in the gym and lifting large weights.” Squats, deadlifts, cleans, and presses take up the majority of my time on the mat. I’m seeking a sneaker that will assist me to create new personal records in the gym. “What kind of footwear should I put on?”
  • “I’m heading to the gym to do some weight lifting and cardio.” For my training, I prefer to use machines and dumbbells. After that, I’ll run for 30 minutes to an hour on the treadmill. “What kind of footwear should I put on?”
  • “I’m a big believer in high-intensity training.” I appreciate the buzz that comes from strong efforts, whether it’s sprints or explosive lifts. I never know what the day training will include, so I have to keep alert and prepared for anything. “What kind of footwear should I put on?”


  • Athletic Shoes
  • Shoes for Cross-Training
  • Athletic Shoes

Shoes for Cross-Training

You’re ready to choose the correct pair for your activity now that you know the difference between running and cross-training shoes!

Choosing the Best Pair

Whatever option you select, Holabird Sports is here to assist you in making the best decision possible. We’ve been assisting our customers in their hunt for the right pair for almost three decades. Any inquiries or concerns you may have will be answered by skilled individuals with considerable product expertise. Our top priorities are your health and prosperity.

Consider us your kind coach on your fitness journey, with whom you can share every tiny triumph or major achievement along the way.

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