Can You Run In Weightlifting Shoes?

Can you run in weightlifting shoes? The right footwear is required for lifting heavy. Some individuals maximize their lift by wearing designated weightlifting shoes.

However, the biggest drawback to weightlifting shoes is that you cannot run in them; nor would anyone want to.

They are excessively heavy, and the complete lack of cushioning would not make them pleasant for running. Weightlifting shoes are also relatively expensive, and the grips on the soles typically wear out quicker in comparison to other athletic shoes.

Therefore, keeping the “mileage” off of them would be wise. Although these shoes are not ideal for running, they have some undeniable benefits for weightlifting professionals and enthusiasts.

Benefits of Weightlifting Shoes

  •  One of the distinct advantages of weightlifting shoes is their raised heels. This is massively beneficial as it enables an increased range of motion in the ankle, which allows you to squat into an even deeper position.

This will help you in an improvement of your overall position as well because you will realize that you are sitting with a more upright posture.

Having your torso in a more upright position provides a better chance of controlling the barbell and pushing it in the right upward direction.

Also, the raised heels enable you to activate much more of your musculature to push the bar upwards.

  • Furthermore, weightlifting shoes provide more stability than the typical minimalist or barefoot shoe and this stability is not just felt underfoot, you will feel it all around your feet.

This is to ensure you have a consistent and robust base to land on, power through and push out into. This is essential for injury prevention and performance in equal measure.

This is ideal as the fewer injuries you receive, the more you will be able to train. The more training sessions you have, the more you will be able to increase the amount of weight you lift.

  • There are a couple of ways in which weightlifting shoes can help you to lift more weights. Firstly, generating additional force through the ground, you will be able to pull the bar higher.

When you have accomplished the feat of pulling the bar higher, you will have a better chance of getting under it.

Additionally, while under the bar, you will be able to drive out of the squat quite hard, knowing your shoes are serving as your contact point with the ground.

This means the shoes are transmitting as much of the force you are generating from the floor as possible. The energy goes through your body and up into moving the barbell. Are you interested in buying weightlifting shoes? Check this link on

What to Look for in Weightlifting Shoes

  • Heel Height

The heel height typically varies between half an inch and an inch.

  • Strapping and Support

Inside the shoes, your feet should be well supported in all directions.

Weightlifting shoes have widely varying widths. Specific brands, such as Adidas, are more ideal for individuals with narrow feet, while others like DoWin are designed to cater to individuals with wider feet.

However, most brands are laced right down to the toe to assist in tightening or loosening the shoe to accommodate different foot widths.

Choosing the right size is also essential. Your feet should not be sliding about inside the shoes. Mostly, you should get shoes that are stable, snug and supportive.

  • Midsole or In-step Strap

Typically, weightlifting shoes have some midsole or in-step strap. This assists in ensuring your feet are locked securely in place inside the shoes.

This is to prevent all unnecessary movement, which could otherwise result in injuries. Additionally, slipping and sliding hinder power transfer as you snatch or jerk a weight overhead.

There are even some weightlifting shoes with multiple in-step straps.

  • Grips on the Sole

They typically have grips on the soles to ensure maximum traction. While lifting weights, a slipping foot could cause a severe injury; therefore traction is tremendously essential.

The drawback to high traction rubber is that it wears out more rapidly than harder rubber.

  • Solid Base

It is essential for the shoe to have a solid base, especially at the front. However, there are hybrid shoes that compromise a little on this to allow extra movement.

Can the Weightlifting Shoes Be Used for CrossFit Workout of the Day (WOD)?

That would depend on a few things. In most workouts of the day, you will not only be weightlifting. The session could include running or other fast moving on your feet.

So the decision becomes a query of priorities. Will the weightlifting shoes be more helpful than impeding?

Consider the movements in the session. These specialized shoes will undoubtedly assist in squat-based movements in which you need an additional range of motion, stability or position; an excellent example of this is thrusters.

However, how much you need that help should be compared to the extent to which the shoes will impede you in other parts of the workout?

Sometimes you will not be able to wear weightlifting shoes at all. For example, running is quite tricky in these shoes.

Therefore, if your workout routine includes running, you will be required to wear your regular training shoes.

If there is an option and if they do not create a problem in other parts of the workout, then you can go ahead and train in your weightlifting shoes.

However, if they slow down your other movements, figure out what will be better for the overall efficiency of your movements. In essence, determine where the most help is needed.

Cross Training Shoes: A Better Choice for the Workout of the Day (WOD)

The cross-training shoes are a significant advantage for those who would like to do CrossFit and weightlifting in the same shoes.

The construction of cross-training shoes allows for much better movement; therefore, you will most likely feel better when executing moves like skipping or box jumps.

However, you should only purchase these if you will be using them for workouts as well. If you are just weightlifting, opt for a classic weightlifting shoe that is designed for that sole purpose.

CrossFit style training is dependent on much of the Olympic power movements like the clean and jerk and snatch. However, there is much more involved.

These include overhead press, regular squats, box jumps, burpees, jumping rope and rope climbs.

A shoe designed for a single purpose will just not cut it. This is where some newer options for footwear come into play.

Cross training shoes do it all; they allow you to lift weights, jump, run, rope climb and just about everything else you would be required to do in a WOD.

The notion of a “cross trainer” is not new; however, CrossFit and functional fitness workouts have identified the demands for this kind of shoe.

Reebok shoes are the only brand that can be officially labeled “CrossFit Shoes” due to a particular legal agreement they have with CrossFit.

However, others like the NOBULL Trainers and Nike Metcon shoes are indeed designed for CrossFit workouts.

Essential Features of Good Cross Training Shoes

  • Durable

Abrasion and friction in unexpected areas are signs of the beaten taken by cross-training shoes.

For example, rope climbs can shred a regular pair of shoes; however, a decent cross training shoe, with its central grip area or wraparound outsole, allows the hardened material of the sole to take most of the impact of the beaten.

  • Low Profile

A slight “heel to toe drop” is required, which is the difference in the rise from the heel to the toe; less than .25 inches or 4mm to 6mm is typical.

This is in line with the striking needs of the “midfoot.” Mostly, you will not have a sky-high elevated heel; however, you will get a better jumping and running experience.

  • Grip and Traction

Whether indoors or outdoors, you will not be able to exercise correctly if your feet are sliding all over the place. Thankfully, good cross training shoes provide a tenacious grip.

  • Breathable

A breathable upper is required as functional fitness training causes overheating and profuse sweating; it is among the most difficult in the world.

  • Rigidity and Stability

Adequate rigidity and stability are needed for weightlifting; however, you should still be able to run or jump in the shoes. A midsole is also necessary to absorb some of the shocks.

Some trade-offs are there but for most individuals, changing shoes in the middle of the workout is not practical. Therefore, the cross training shoe is the one that can accomplish it all.


Experts agree that individuals who are not looking to improve their lifting performance significantly do not necessarily need weightlifting shoes.

However, if you lift on a regular basis and would like to improve, go ahead and make the purchase but only after you have learned the proper movements and mechanics for your lifts.

Once there is consistency, and a real commitment to the sport, a decent pair of weightlifting shoes will become an essential piece of equipment required to improve your performance.

Please read my next article about “What Accessories Should I Use In Weightlifting?”

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Can You Run In Weightlifting Shoes?

Tomasz Faber

HI, MY NAME IS TOMASZ, and welcome to my site I’m a weightlifter, and I’m very much interested in health and fitness subjects. Throughout a few years of my weightlifting training, and diet experience, I managed to make my body much, much stronger, as well as build endurance and athletic figure. I live in London, UK, where I enjoy my weightlifting more...

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