When it comes to training shoes vs running shoes, many of us make the wrong choice without realising it. Interestingly, sneakers originated in the US in the late 1800s, with Keds being the first to mass-produce canvas-top sneakers in 1917. While they’ve evolved dramatically since then, the difference between running and training shoes remains a source of confusion for many fitness enthusiasts.
The primary distinction lies in their design purpose. Running shoes are specifically built for heel-to-toe movement, featuring a higher heel drop for extra support and cushioning. In contrast, training shoes are made for multi-directional movement, particularly lateral or side-to-side motion. They support a range of activities including cutting, stopping, jumping and changing direction quickly. This is why training shoes are much flatter than other styles, resulting from the reduced ‘heel drop’ between the heel height and toe height.
In this guide, we’ll explore what training shoes are for, clarify the key differences between running and training shoes, and help you determine which type is best suited for your specific activities. Making the right choice isn’t just about comfort—it’s about performance and preventing potential injuries.
What are training shoes and running shoes?
Most fitness enthusiasts find themselves pondering over which footwear to purchase. Understanding the fundamental difference between running and training shoes can help make this decision easier.
Definition of training shoes
Training shoes are specialised footwear designed to support a wide range of movements. They accommodate activities that require cutting, stopping, breaking, jumping, and changing direction quickly. These versatile shoes function as all-in-one gym footwear suitable for various workout types.
Notably, training shoes feature a much flatter design compared to other athletic footwear styles. This characteristic results from their ‘heel drop’, which refers to the distance between heel height and toe height. The lower heel-toe drop positions wearers closer to the ground, enabling them to push off and pivot with greater ease.
Training shoes also offer:
- Firm heel cushioning for balance in lateral movements
- Greater support on the sides of the feet
- More durability than running shoes
Definition of running shoes
Running shoes are lightweight footwear specifically created for heel-to-toe movement. They are built with extra cushioning and support, particularly in the forefoot and heel areas, to absorb approximately four times your body weight per step.
Running shoes focus primarily on linear movement, offering maximum shock absorption to protect your feet. Their lightweight construction helps maximise speed and agility. Furthermore, they provide more midsole cushioning and arch support than training shoes, which helps protect against overuse injuries like stress fractures.
Why the confusion exists
The confusion between these two types of footwear stems primarily from their similar appearance. Although running and training shoes may look alike, they have fundamental differences in sole flexibility and heel drop.
Additionally, many people assume that any pair of sports trainers serves as all-purpose footwear. This misconception leads them to use running shoes for gym workouts or training shoes for serious running, neither of which is optimal.
The distinction matters because each shoe type is engineered for specific movements. Running shoes support forward motion with shock absorption, whereas training shoes accommodate multi-directional movement with greater stability. Consequently, wearing the wrong type can lead to discomfort, decreased performance, and potential injury.
Key differences between running and training shoes
Looking beyond appearances reveals significant design differences between training shoes and running shoes. These distinctions directly impact how each shoe type performs during specific activities.
Sole structure and heel drop
The most noticeable difference between training shoes and running shoes lies in their heel-to-toe drop. Traditional running shoes typically feature a 10-12mm heel drop, creating a noticeable incline from toe to heel. This higher drop provides extra cushioning and support for repetitive forward motion.
In contrast, training shoes have a much lower heel drop, generally ranging from 4-7mm. This flatter profile creates a more stable base, allowing better ground contact for multi-directional movements. Weightlifting-specific shoes go even further with minimal 0-2mm drops for maximum stability under heavy loads.
Movement support: forward vs multi-directional
Running shoes excel at supporting heel-to-toe forward movement. Their design focuses on propulsion and shock absorption during repetitive strides.
Training shoes, however, are built for multi-directional movement, especially lateral (side-to-side) motion. They provide essential support for activities requiring cutting, stopping, breaking, jumping, and quick direction changes. This makes them versatile for various gym exercises, from HIIT workouts to weightlifting.
Cushioning and impact absorption
Running shoes offer generous midsole cushioning, particularly in the heel area, to absorb repeated impact during runs. This cushioning protects against overuse injuries like stress fractures.
Conversely, training shoes feature firmer cushioning that avoids unwanted compression during weightlifting. Their midsole prioritises stability over softness, creating a solid platform for exercises like squats and deadlifts. The cushioning distribution differs too, with training shoes offering more midfoot support compared to running shoes’ heel-focused design.
Weight and flexibility
Running shoes prioritise lightweight construction to prevent fatigue during long distances. They feature strategically placed flex grooves allowing natural heel-to-toe movement.
Training shoes tend to be slightly heavier, sacrificing some lightness for durability and stability. Their outsoles often extend beyond the upper, sometimes even wrapping around the sides to support lateral movements. Unlike running shoes’ focus on forefoot flexibility, training shoes offer multi-directional flexibility to accommodate various movement patterns.
When to use each type of shoe
Choosing the right footwear for your specific activity maximises performance and prevents potential injuries. Let’s examine which shoe type suits different exercise scenarios.
Best use cases for training shoes
Training shoes excel in environments requiring multi-directional movement. They’re ideal for:
- Gym workouts, including strength training and weightlifting
- High-intensity interval training (HIIT)
- CrossFit and circuit training
- Court sports like basketball, volleyball and tennis
- Aerobic, Zumba and dance classes
Training shoes are even categorised based on specific activities: cross-training/workout shoes for general fitness, CrossFit shoes for more intense workouts, and weightlifting shoes exclusively for lifting.
Best use cases for running shoes
Running shoes shine in forward-motion activities:
- Distance running on roads or treadmills
- Marathon training
- Long-distance walking or race walking
- Jogging for cardiovascular fitness
Indeed, unless you’re running less than one mile, it’s inadvisable to wear training shoes for running as they lack sufficient cushioning.
Can you walk in training shoes?
Certainly, training shoes work well for casual walking and standing. Most cross-training shoes have adequate flexibility in the forefoot to bend naturally with your foot. Nevertheless, for serious walking or standing all day, dedicated walking shoes provide better support.
Cross-training shoes vs running shoes
Cross trainers offer versatility across various activities, functioning as “hybrid” shoes. Initially, they might seem like an all-in-one solution, but they exist on a performance spectrum. For non-specific fitness goals, hybrid training shoes provide good value, allowing you to bring just one pair to most training sessions.
What happens if you choose the wrong shoe?
Selecting the right footwear for specific activities isn’t merely about comfort. The wrong choice between training shoes and running shoes can lead to serious consequences.
Discomfort and injury risk
Using incorrect footwear significantly increases your injury risk. Research indicates that up to 79% of runners experience injuries, with 97% occurring in the lower limbs. Common injuries from wearing inappropriate shoes include:
- Plantar fasciitis (heel pain)
- Stress fractures
- Bunions and hammertoes
- Tendonitis in ankles and feet
- IT Band Syndrome (knee pain)
Studies show the body must handle greater impact forces in inappropriate footwear, potentially increasing the risk of overuse impact-related injuries.
Reduced performance
Without proper shoes, you’ll likely experience diminished performance in your workouts. The construction of your footwear directly impacts efficiency, stability, and power output.
Wearing out shoes faster
Improper footwear wears out unevenly and prematurely. Check for signs like worn treads, midsole compression, uneven wear causing them to lean sideways, and a “dead” feeling when shoes lose their responsiveness.
How to tell if you’re using the wrong type
Pain remains the most obvious signal. If removing your shoes brings immediate relief, that’s your biggest clue. Other indicators include blisters, black toenails, calluses, and altered walking patterns. Shoes wearing faster on one side often indicate biomechanical issues that proper footwear could help address.
Conclusion
Choosing between training shoes and running shoes ultimately comes down to understanding your specific fitness activities. Running shoes excel at forward motion with their higher heel drop and superior cushioning for impact absorption during repetitive strides. Therefore, they remain the ideal choice for distance running, marathon training, and jogging activities.
Alternatively, training shoes shine with their flatter design and multi-directional support, making them perfect for gym workouts, HIIT sessions, CrossFit, and activities requiring quick directional changes. Their lower heel drop and firmer cushioning create stability for weightlifting while still allowing the flexibility needed for dynamic movements.
Using the wrong footwear can certainly lead to discomfort, decreased performance, and potential injuries like plantar fasciitis or stress fractures. Additionally, inappropriate shoes wear out faster, wasting both money and training potential. The body must handle greater impact forces without proper support, which explains why so many athletes experience preventable injuries.
Before purchasing your next pair of athletic shoes, consider what activities you participate in most frequently. For those who primarily run, investing in proper running shoes proves essential. Gym enthusiasts and those doing varied workouts will benefit significantly from training shoes. Many serious fitness enthusiasts actually maintain both types in their collection, switching between them based on the day’s activities.
Remember that what works for someone else might not work for you. Personal comfort, foot structure, and specific workout needs should guide your decision. After all, the right shoes serve as the foundation for both athletic performance and injury prevention, helping you achieve your fitness goals safely and effectively.
