Author: Ihor Shymechko (26 years of Oly Lifting & Training experience)
Reviewed by: Oleksiy Torokhtiy (Olympian with 21 years of Oly Lifting experience)
Choosing the appropriate footwear for your activities can make or break your ability to reach your fitness objectives. The best running and lifting shoes provide the appropriate support, cushioning, and stability to improve performance while decreasing the chance of injury. With so many alternatives available, deciding which shoes are worth your money can be difficult.
In this article, we will discuss the seven finest running and lifting shoes. We will offer you with all of the information you need to choose the best shoes for your workout regimen, from top-performing brands to cutting-edge technology.
Thus, whether you're a seasoned athlete or just getting started, keep reading to learn about the best shoes to help you reach your maximum potential.
In a hurry?
In a hurry?
In a hurry and can’t keep reading? How about you check out the Elite Reebok Nano X2.
The men's Reebok Nano X2 shoes are designed to be adaptable and may be used for a variety of activities, including weight lifting and jogging. The upper of the shoe is both flexible and breathable, which enables comfortable movement.
Our team of experts and professional athletes has tested and compared 20 pairs of running and lifting shoes to bring you the 7 best ones. The shoes were subjected to meticulous evaluation across 6 key factors and our team spent over 400 hours in total testing them.
In addition to the testing process, they have also reviewed hundreds of online user reviews. We update this list all the time, so leave a comment, share your experiences with us and let’s talk!
Top 7 Best Running and Lifting Shoes Reviewed
1. Reebok Nano X2 - Top Pick
- Heel Lift Height: 7 mm
- Sole material: Rubber
- Upper material: Flexweave
- Sizing(true-to-size or fit small/big): True-to-size
- Weight(1 shoe): 10 oz
The men's Reebok Nano X2 shoes are designed to be adaptable and may be used for a variety of activities, including weight lifting and jogging. The upper of the shoe is both flexible and breathable, which enables comfortable movement.
Also, the durable outsole of these shoes gives outstanding traction for lifting activities, which is one of the shoe's strong aspects. Whether you're lifting weights or running, the substantial space and comfort provided by the wide toe box will come in handy.
photo by infamousvic
Yet, due to the shoe's minimalist design, there is a possibility that the Reebok Nano X2 Men's shoes might not offer sufficient support for serious long-distance running. This is one of the shoes' potential drawbacks. In addition, there is a possibility that the shoes are too hefty for some runners to comfortably utilize.
Those who need a higher heel for their lifting techniques may find that the shoe's flat sole is not appropriate for them to use when lifting because of this.
In general, the Reebok Nano X2 Men's shoes are a fine alternative for individuals who are looking to get one of the best shoes for running and lifting workouts; nevertheless, it is possible that they are not the greatest choice for serious runners or weightlifters who have certain requirements.
Positives:
Can be used for a variety of activities, which makes them extremely versatile
Very durable outsole that gives outstanding traction when lifting weights because of the unique pattern
Flexible and breathable upper material which increases comfort
Could be better:
Rope climbs might cause wear on the sole
- Heel Lift Height: 8 mm
- Sole material: Powerflow
- Upper material: Mesh
- Sizing(true-to-size or fit small/big): True-to-size
- Weight(1 shoe): 9.16 oz
The Inov-8 F-Lite 260 V2 is one of the best shoes for weight training and cardio. The shoe is made of a strong yet lightweight mesh material and has a breathable mesh upper for comfort during long workouts.
The shoe's sole has a sticky grip that gives excellent traction on a variety of surfaces, making it ideal for trail running, cross-training, and weightlifting.
One of the F-Lite 260 V2's strongest advantages is its adaptability. The design of the shoe provides for a wide range of motion, making it simple to shift from jogging to lifting workouts without changing shoes.
Furthermore, thanks to the Powerheel technology and the 8 mm heel-to-toe drop, the shoe provides excellent support and stability for weightlifting.
photo by omrmagazine
One disadvantage of the Inov-8 F-Lite 260 V2 is its lack of padding. While the shoe is adequate for weightlifting, it may not be the most comfortable shoe for longer runs or high-impact exercises. Those with broader feet may find the restricted fit bothersome.
Overall, the Inov-8 F-Lite 260 V2 is a good option for people searching for a versatile shoe that can handle running and weightlifting.
Its flexibility, support, and grip make them an excellent cross training shoes for runners, while its stability and Powerheel technology make it an excellent weightlifting shoe. Those who value cushioning and a broader fit, on the other hand, may want to explore elsewhere.
Positives:
Sticky grip, which is great for different surfaces
- Powerheel technology provides great support and stability for weight lifting
Could be better:
Lack of padding for longer running sessions
3. Nike Metcon 7 – Best Cross-Training
- Heel Lift Height: 4 mm
- Sole material: Rubber
- Upper material: Mesh
- Sizing(true-to-size or fit small/big): True-to-size
- Weight(1 shoe): 10 oz
The Nike Metcon 7 is a flexible cross-training shoe that delivers support, stability, and comfort for a variety of different types of activities, including weightlifting and high-intensity workouts. The heel of the shoe has been reinforced, and the shoe's flat, supporting sole makes it an excellent choice for performing big lifts.
The shoe's top is long-lasting and offers a secure and supportive fit. During the lifting process, enhanced ground contact, balance, and stability are all possible thanks to the shoe's wide and low-profile design.
photo by marrrsaladita
When it comes to jogging, the Nike Metcon 7 provides a ride that is very comfortable. This is made possible by the shoe's lightweight, flexible structure as well as its foam midsole. For high-impact workouts, the additional comfort and support provided by the cushioned footbed and breathable upper of the shoe are very helpful.
Because of the upper, the Nike Metcon 7 may not be the most breathable shoe for long-distance running. This is because the upper may be more likely to trap in heat and moisture than other running shoes.
In addition, a number of reviewers have mentioned that the shoe's limited fit may be uncomfortable for individuals who have feet that are more broad.
The Nike Metcon 7 is an excellent option for individuals in search of versatile cross training and running shoes that are able to withstand both lifting and high-intensity exercises. In general, this shoe is a strong pick.
Positives:
Reinforced heel, which supports big lifts
Comfortable and cushioned footbed that adds to the comfort
Lightweight and flexible structure of the upper material and the outsole that provides extra comfort
Could be better:
Heel can slip if the laces are not tight enough
- Heel Lift Height: 4 mm
- Sole material: Rubber
- Upper material: Flexweave
- Sizing(true-to-size or fit small/big): small fit
- Weight(1 shoe): 12.8 oz
The Reebok Nano 9.0 is a multipurpose shoe that can be used for a variety of activities, including weightlifting and running. Its construction is both sturdy and flexible, which makes it perfect for a wide range of different types of exercises, which is one of its strong qualities.
The shoe has a large toe box that offers plenty of area for the toes to spread out, which enables the wearer to maintain stability and balance when weightlifting. In addition, the high-density foam midsole provides cushioning for running, which in turn reduces the effect that running has on the joints.
The outsole of the shoe has a pattern of gripping in multiple directions, making it suitable for use on a variety of surfaces, even those that are slippery. The upper is constructed from a pliable and air-permeable material, which also provides ventilation and support.
photo by nef_1990
The Nano 9.0, on the other hand, has a heel drop of only 4 millimeters, which is less than the majority of lifting shoes and so may not give the same level of support for weightlifting as a specialized lifting shoe would. Also, the shoe has a relatively small shape, which means that those who have broader feet may find it uncomfortable to wear.
The Reebok Nano 9.0 are an excellent option as a running and weightlifting shoes for individuals in search of a versatile shoe due to its durability, flexibility, and support features.
Positives:
Large toe box for extra comfort and stability
Excellent air-permeable material for extra ventilation and support
Could be better:
Not the best grip when the surface is wet
- Heel Lift Height: 0 mm
- Sole material: Rubber
- Upper material: Mesh
- Sizing(true-to-size or fit small/big): big fit
- Weight(1 shoe): 10 oz
The Reebok Nanoflex TR is a plyometric training shoe that includes all of the necessary components. It includes the Nano line's trademark characteristics such as stability, durability, and responsiveness.
It works well in sprints, box jumps, jump rope, and HIIT, according to most workout enthusiasts. Some users were especially pleased with the shoe's performance on short runs (less than 2 miles). It is also safe for moderate weightlifting if you are a recreational lifter and keep the weight light.
Photo by @cfgavindawson
The TPU clip around the heel provides stability during quick, multidirectional movements. Flex grooves on the outsole promote natural foot motion when you move forward, sideways, or do lunges. Because it is lighter than its original Nano predecessors, this cross-trainer does not appear to drag the foot down.
Despite its low price, the sneakers were not lacking in looks. Its basic form with texture and color pops creates an appealing exterior that allows the wearer to appear excellent while working out. A broad variety of color possibilities has also piqued the interest of many people.
Positives:
Lighter than other picks on our list, which is great for extra mobility
TPU clip around the heel for improved stability during quick and multidirectional movements
Flex grooves on the outsole promote natural foot motion
Could be better:
A bit narrow, so not very comfortable for wide feet
- Heel Lift Height: 8 mm
- Sole material: Rubber
- Upper material: CORDURA nylon
- Sizing(true-to-size or fit small/big): True-to-size
- Weight(1 shoe): 10.8 oz
The GORUCK Ballistic Trainers are an adaptable pair of shoes that can be used for a variety of activities, including weightlifting and running. These shoes have a simple design and a heel drop of 8 millimeters, which makes them ideal for lifting large weights because they provide a secure platform.
Running and other cardiovascular sports are made easier by the shoes' low weight, which also makes them comfortable to wear.
The GORUCK Ballistic Trainers are known for being extremely long-lasting, which is one of its most notable qualities. The upper of the sneakers has a high-abrasion ballistic mesh that is resistant to wear and tear and provides a secure fit. The outsole is also constructed from a long-lasting substance that offers excellent traction and grip on a variety of different surfaces.
photo by shoe_queen
Yet, there are a few negatives associated with using the GORUCK Ballistic Trainers. There have been reports from some customers that the shoes do not provide the same level of comfort as other running shoes, particularly for longer distances. In addition, the shoes do not have a lot of cushioning, which may cause some runners to find that they are uncomfortable.
Those who are seeking for a pair of shoes that can be used for a variety of activities, including as running and lifting, might consider purchasing a pair of the GORUCK Ballistic Trainers. In general, these shoes are a solid choice. Although they are long-lasting and offer a decent amount of traction, the shoes might not be the most comfortable footwear choice for long-distance jogging.
Positives:
Excellent heel drop for weight lifting exercises
- Extremely long-lasting because of the CORDURA nylon
Could be better:
Lower level of comfort for long distance running compared to other items on our list because it has less cushioning
- Heel Lift Height: 4 mm
- Sole material: Rubber
- Upper material: SuperFabric
- Sizing(true-to-size or fit small/big): True-to-size
- Weight(1 shoe): 12.7 oz
The NOBULL TRAINER+ shoes are multipurpose sneakers that may be used for jogging as well as lifting. Its design is straightforward and minimalistic, making them suited for a variety of activities.
The upper of the shoe is composed of a seamless, one-piece SuperFabric construction that provides breathability and durability, while the outsole is built of a rubber composition that gives traction on a variety of surfaces.
Their low-to-the-ground feel gives stability and balance while lifting, while the responsive midsole provides cushioning while jogging. The upper SuperFabric material is extremely resistant to abrasions and tears, making them appropriate for outdoor activities.
photo by spiritedandbeyond
One of the NOBULL TRAINER+ shoes' possible downsides is its minimalistic design, which may not provide enough support for persons with flat feet or other foot issues. Also, the shoes may not provide enough cushioning for long-distance jogging or those with higher joint impact. The sneakers are also reasonably priced in comparison to other training shoes on the market.
Overall, the NOBULL TRAINER+ shoes are a fantastic option for individuals searching for a flexible sneaker that can be worn for running as well as lifting.
They are made to last and breathe, and their simplistic style may appeal to individuals who want a more simple and streamlined appearance. Those with foot issues or who want extra support and cushioning, on the other hand, may need to investigate alternate solutions.
Positives:
One piece SuperFabric which is very breathable
Great cushioning while jogging provided by the midsoles
Could be better:
Minimalistic design that might not support people with flat feet
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Running and Lifting Shoes
Running and lifting shoes are made to give the support and stability needed for high-impact exercises like running and weightlifting. The following are some general characteristics of running and lifting shoes:
- Cushioning: More cushioning is common in running and lifting shoes to absorb shock and lessen impact on your joints.
- Support: These shoes give foot and ankle support to assist prevent injuries while jogging or lifting weights.
- Traction: Running and lifting shoes should have a good grip to assist you maintain balance and prevent slipping.
- Flexibility: These shoes should be flexible enough to allow natural foot mobility while also preventing constraint.
- Durability: Running and lifting shoes must be robust enough to resist the wear and tear of daily use.
- Breathability: Good ventilation and breathable materials in your shoes will assist keep your feet dry and cool during your workout.
- Fit: For running and lifting shoes, a good fit is essential to offer optimal comfort and support during your training.
Running and lifting shoes come in a variety of styles, each with its own set of features and benefits. These are a few examples of the most prevalent types:
- Running shoes: Running shoes are specifically made for running and provide additional cushioning and support to assist absorb shock and lessen the strain on your joints.
- Cross-training shoes: Cross-training shoes are useful for a number of exercises, including running and weightlifting. They provide cushioning and support, as well as durability and flexibility.
- Weightlifting shoes: Weightlifting shoes are made with features such as a high heel and a flat sole to give a sturdy foundation for lifting big weights.
- Trail running shoes: Trail running shoes are made for running off-road and provide extra traction, support, and protection from rocks, roots, and other obstacles.
- Minimalist shoes: Minimalist shoes are lightweight and flexible, allowing for more natural foot movement, and are supposed to emulate barefoot running and lifting.
- Barefoot shoes: Barefoot shoes are intended to provide a barefoot-like experience while also protecting and supporting your feet.
Why Wear Running and Lifting Shoes?
1. Extra Cushioning and Improved Stability
Additional cushioning in running shoes refers to the additional padding and shock-absorbing materials that are utilized to lessen the impact on your joints when running. By absorbing the impact of each step and giving a more comfortable running experience, this cushioning helps to lessen the risk of problems such as shin splints and knee soreness.
The capacity of a weightlifting shoe to provide a sturdy and stable basis for lifting big weights is referred to as stability. To ensure optimal stability and support during lifts, weightlifting shoes include a high heel and a flat, non-compressible sole.
The elevated heel improves ankle mobility and reduces injury risk, while the flat sole ensures a solid connection with the ground, allowing the lifter to apply more force to the barbell.
2. Arch and Ankle Support and Proper Alignment
Running shoes with arch and ankle support provide stability and avoid excessive foot movement when jogging. This support improves running performance by keeping the feet in a proper position and lowering the risk of ailments like ankle sprains or plantar fasciitis.
Appropriate arch and ankle support can also help prevent overpronation, which is a typical problem in which the foot rolls inward excessively during running, causing a variety of foot and leg problems.
The capacity of weightlifting shoes to keep the body in a correct and safe position during lifts is referred to as proper alignment. Weightlifting shoes include a high heel and a flat sole to help keep the ankles, knees, and hips in optimum alignment while lifting.
By limiting stress on the joints and ensuring that the lifter is using the correct muscles, optimal alignment can enhance the lifter's technique and lessen the chance of injury. Overall, good alignment is important in weightlifting shoes, since it promotes safe and successful lifting.
3. Traction and Durability
The degree of grip or friction provided by running shoes with the ground is referred to as traction. Good traction running shoes have a rubber sole with deep grooves and patterns that provide a strong grip, preventing slipping and maintaining balance when running, especially on uneven or slick ground.
This reduces the likelihood of accidents such as sprains or falls and allows for a more steady and confident running experience.
The ability of weightlifting shoes to sustain the stress and strain of heavy lifting without breaking down is referred to as durability. To ensure lifespan and durability, weightlifting shoes are made of robust and sturdy materials such as leather or synthetic textiles.
Furthermore, weightlifting shoes frequently contain stronger stitching and other elements that might help them withstand wear and tear over time. Weightlifting shoes must be durable in order to handle the demands of heavy lifting while also providing the lifter with the required support and stability.
4. Breathability and Heel Lift
Breathability in running shoes refers to the shoe's ability to move air around the foot while keeping it dry. Running shoes are frequently composed of breathable fabrics such as mesh, which allows air to flow in and out of the shoe, keeping the feet cool and dry.
This lowers excessive sweating and the possibility of blisters or fungal infections, resulting in a more comfortable and sanitary running experience.
In weightlifting shoes, heel lift refers to a lifted heel that is designed to impart an upward tilt to the foot. This feature can aid to promote ankle mobility and allow for a deeper squat position during lifts, resulting in better lifting performance.
The elevated heel minimizes the amount of ankle dorsiflexion required for a deep squat, making it simpler to maintain perfect form and generate greater force. Overall, heel lift is an important characteristic in weightlifting shoes that can improve lifting performance and aid in injury prevention.
5. Variety
The large selection of styles, sizes, and colors available on the market is referred to as variety in running shoes. With so many alternatives, runners can pick a shoe that meets their specific tastes and demands, like cushioning, arch support, or stability.
This variety enables runners to pick the ideal shoe for their foot type, running style, and terrain, which can assist enhance performance and reduce the risk of injury. Furthermore, having a range of colors and styles allows runners to exhibit their particular style while exercising and stand out.
How to Choose the Best Running and Lifting Shoes?
1. Comfort
When it comes to running and lifting shoes, comfort should come first. The shoes should be well-fitting, with enough room for your toes to wiggle and a firm fit in the heel to prevent slippage.
2. Purpose
Assess the shoes' intended use. Running shoes should have more cushioning, arch and ankle support, and high traction, whereas lifting shoes should have a lifted heel and a flat sole to give stability and support.
3. Fit
Running and lifting shoes must fit perfectly. A proper fit is critical for both comfort and performance. To discover the right fit, measure your feet and try on numerous sizes and styles.
Tips From the Champ
Olympic Weightlifting Champion
4. Durability
Running and lifting shoes are subjected to a lot of wear and tear, so choosing shoes made of high-quality materials that can survive extensive use is critical.
5. Brand Reputation
Search for companies who have a solid reputation for providing high-quality running and lifting shoes. This might assist you avoid buying shoes that are poorly manufactured and do not give the required support and comfort.
6. Budget
Running and lifting shoes come at a variety of prices, so keep your budget in mind while selecting your shoes. Remember that investing in a high-quality pair of shoes can prevent damage and pain in the long run.
FAQ
Can You Use Running Shoes for Lifting?
Weightlifting can be done in running shoes, although they are not optimal. Running shoes are made for sports like running that require cushioning and shock absorption, whereas weightlifting shoes are made to provide a stable and supportive base for lifting large weights.
Running shoes include cushioning that can absorb some of the power generated when lifting, potentially decreasing your ability to lift, as well as a heel-to-toe drop that can influence balance and stability. Although running shoes can be utilized momentarily, they are not recommended for long-term use if you wish to achieve your lifting goals.
Is There a Shoe That Is Good for Both Lifting and Cardio?
Sure, there are cross-training shoes that are suitable for both lifting and cardio exercises. These shoes are intended to give a balance of support, stability, and cushioning that will enhance both activities.
These frequently have a flat sole and a wide base for stability while lifting, as well as adequate cushioning and flexibility for aerobic exercises. Cross-training shoes, on the other hand, may not provide the same level of support and features as dedicated lifting or running shoes. It's also critical to select a shoe that meets your unique demands and tastes, as well as your foot shape and size.
Should I Have Different Shoes for Lifting and Running?
Lifting and running shoes should be worn separately, since they are built with different features to facilitate the individual movements involved in each exercise. Running shoes are built for forward motion and have cushioning, flexibility, and breathability, but weightlifting shoes have a higher heel to help achieve a deeper squat posture and are meant to give a stable basis for lifting large weights.
Lifting in running shoes can weaken stability and raise the chance of injury, whilst running in weightlifting shoes can be uncomfortable and affect running performance. Certain cross-training shoes, on the other hand, can give a decent balance of features for both activities. Finally, to enhance your performance and limit the chance of injury, buy shoes that are specifically built for the activity you will be undertaking.
Conclusion
Finally, selecting the appropriate pair of running and lifting shoes can make a major impact on your entire performance and enjoyment. The seven shoes mentioned above are among the greatest options on the market, each with its own set of features and perks, however our recommendation is the REEBOK NANO X2.
Anyway, you should consider your personal demands, the type of exercise you will be undertaking, and your distinct foot structure when choosing a shoe. Keep in mind that the appropriate shoes can help you stay comfortable, lower your risk of injury, and increase your performance.
You can ensure that you are putting your best foot forward in the gym and on the track by selecting one of the top running and lifting shoes. Feel free to let us know if you agree with our list of best running and lifting shoes or you have a different favorite shoe by using the comment section below!
Also read:
References:
- Laurent Malisoux, Nicolas Delattre, Axel Urhausen, Daniel Theisen "Shoe Cushioning Influences the Running Injury Risk According to Body Mass: A Randomized Controlled Trial Involving 848 Recreational Runners" Am J Sports Med. 2020 Feb;48(2):473-480. https://pubmed.ncbi.nlm.nih.gov/31877062/
- "Align the Feet. Align the Body" The Good Feet Store https://www.goodfeet.com/how-arch-supports-help
- Vedran Markotić, Vladimir Pokrajčić, Mario Babić "The Positive Effects of Running on Mental Health" Vedran Markotić 1 , Vladimir Pokrajčić, Mario Babić https://pubmed.ncbi.nlm.nih.gov/32970641/
- Jesse Moes "Proper fitting shoes: Reducing pain, increasing activity, and improving foot health among adults experiencing homelessness" Public Health Nurs. 2019 May;36(3):321-329. doi: 10.1111/phn.12604. Epub 2019 Mar 18. https://pubmed.ncbi.nlm.nih.gov/30883866/
- S D Cook, M A Kester, M E Brunet "Shock absorption characteristics of running shoes" Am J Sports Med. 1985 Jul-Aug;13(4):248-53. https://pubmed.ncbi.nlm.nih.gov/4025676/
- All Photos made by Torokhtiy Media Team.
Why Trust Us?
- Author
- Reviewer
Experience: 26 years
Best Results: Snatch - 208 kg,
C&J - 240 kg
My name is Ihor and I have been a professional weightlifter since 1996. With over 20 years of competition experience, my resume includes European Champion in 2009 and the silver medalist at 2011's Senior World Championships – 105kg division.
I competed at the 2008, 2012 and 2016 Summer Olympics.
After hanging up my own competitive lifting shoes, I decided to share my huge background as a coach. I am currently coaching multiple athletes who are competing at national and international competitions.
If you have any questions/suggestions/any other inquiry, you can reach out to us via email - reviews@torokhtiy.com
Experience: 21 years
Best Results: Snatch – 200 kg,
C&J - 240 kg
My name is Oleksiy Torokhtiy. I am a professional athlete with 20 years of experience in Olympic weightlifting. I have won multiple European, and World titles and have taken part in two Olympic Games (Beijing 2008, London 2012).
After finishing my career, I have committed myself to coach, and as of 2022, I’ve hosted 200+ weightlifting seminars all over the globe. I’m the founder of an international sportswear and accessories brand, Warm Body Cold Mind (my motto), author, and creator of a series of training programs and eBooks.
If you have any questions/suggestions/any other inquiry, you can reach out to us via email - reviews@torokhtiy.com
This article was written by our qualified author and proofread by an expert with proven experience. When writing the article we've used our expertise and data from authoritative, scientific, and evidence-based sources. The list of references is provided at the end of the article.
Our team of authors and experts includes professional athletes (Olympians, winners of European and World titles), PhDs in Sports Science, certified coaches, sports nutritionists, CSCSs, physiotherapists, and others. Read more about the team here, and more about how we test here.
Torokhtiy Team
Hi @Chloe!
While it’s technically possible to run in weightlifting shoes, it’s not recommended. Weightlifting shoes are designed to provide stability and support during weightlifting exercises, with features like a raised heel and a firm sole. These characteristics are not suitable for running, as they can restrict natural foot movement and hinder your running performance. It’s advisable to wear running shoes specifically designed for running activities to ensure proper cushioning, flexibility, and comfort.
Chloe
Can I run in weightlifting shoes?