If you have ever asked yourself this question before, continue on reading. This is another one of those “Crossfit rabbit holes” that we could jump down but I will try to be as informative and objective as I can on this. It is a huge topic and I will make a lot of generalizations with the hopes of shedding some light to people who may not know any better.
I am going to break “Crossfit” shoes into three broad categories. I will address the unique properties of each below. We will call it this blog, the “what” portion. In part two of this blog, we will talk about the “why” and “when” of each. For our three categories, I will refer to them as:
- Training Shoes
- Running Shoes
- Lifters
1. Training Shoes
These shoes are the “Reebok Nano” and “Nike Metcon” series. There are other brands out there who do the same thing as these shoes but they haven’t stamped their claim on the functional fitness world to the same degree. If you have only one pair of shoes for Crossfit, a pair of training shoes are what you’re after. These shoes are the jack-of-all-trades. They do everything well at the expense of being great at nothing. Crossfit is training in all kinds of modalities and these shoes are designed to meet that challenge. One defining characteristic of these shoes is minimal “heel drop”. These shoes typically have 4mm or less drop from heel to toe. Meaning, your heel is only 4mm higher than your toes. Because of this, you have a flat surface from which to work through all your movements. These shoes will never be overly cushioned. While they provide adequate cushioning for daily wear, they pail in comparison to an actual “runner”. On the bottom, they also have a relatively high flex to the sole of them. Manufacturers walk the fine of providing some support for weightlifting while keeping them flexible enough to run or jump in. The soles also tend to wrap the shoe a little more providing better durability on the toe box and arch. Most incorporate some type of grip in the high arch to aid in rope climbs. Trainers will also have a tough and durable upper portion. This upper is more minimalistic than runners or lifters as they are designed to fit more like a glove and move with your foot. All brands incorporate their own “tricks” to these shoes to make them different. At the end of the day, the above holds true for all of them.
2. Running Shoes
These shoes are what we would see if we walked into a Running Room or Brainsport. As a person with an extensive running background, I can tell you these same types of articles exist for all the different types of “running shoes” out there. For a broad stroke in comparison to “training shoes” and “lifters”, I’ll throw all shoes designed for running into the same category (if you are in the market for running shoes in particular, hit me up at the gym some time and I’d be happy to help point you in the right direction). A defining characteristic of running shoes in comparison to training shoes is the cushioning. A running shoe has far more and better designed cushioning than a training shoe or lifter. I can attest first hand that after wearing training shoes all day, slipping on a pair of running shoes is like walking on a cloud. Because of this cushioning, the platform is far less stable for barbell work and moving weight. Running shoes will also usually have more heel drop (typically 5 to 10mm or more). They are designed with the running stride in mind and having more natural heel drop aids in this. Running shoes typically have a more stable heel bed and then get more flexible as you go forward in the sole. Weight is also a concern with running shoes so manufacturers try and keep them as light as possible.
3. Lifters
These shoes are the master of their trade and very focused. They are designed for one purpose and they do that very well. Moving weight. The defining characteristic of a “lifter” is its stable heel. The stable heel makes sure you have a very firm and supportive surface under your foot. Lifters incorporate a large heel to toe drop; most typically 22mm. These shoes have hardly any cushioning as that would make them less stable. Weight is not an issue for these shoes and because of the hard, high and stable heel are typically very heavy. The uppers on these shoes are far more substantial than our other two categories and hold the foot very firmly to the sole for maximum stability throughout the foot. There are a few “lifters” out there that attempt to bridge the gap to training shoes but they do so at the expense of being less effective as a lifter and not very effective as a training shoe.
Hopefully this sheds some light into the shoe world of Crossfit. While some people (I’ll raise my hand here), have all kinds of shoes and will pick and chose a shoe to match the workout, others like to have one go-to. Where ever you fall on that spectrum, the only “for sure” I can tell you is to pick one that feels good for you!
Asking for other’s experience is great but if at the end of the day a shoe does not feel right on your foot, it isn’t for you.
In the next portion of this blog, I’ll go a little deeper into the “why” each shoe was designed and the “when” (and when not) to use them. Until then, keep ‘em laced tight!