What Shoes You Should Wear for Different Types of Training

Lifting Weights: Flat Shoes or Weightlifting Shoes

Flat Shoes: More often than not, we recommend a beginner to start their barbell training in flat shoes. Here’s Why:

• Flat shoes provide more stability and help keep the weight centered over the midline of the body, running shoes have too much cushion and padding and make the surface you’re lifting on (your shoe’s sole) unstable

• Flat shoes often have more room in the footbed, allowing the foot to splay open and provide more support through increased surface-area contact

• Elevating the heel changes the body’s movement pattern and can result in the weight of the bar tipping forward

Weightlifting Shoes: Weightlifting shoes have a sturdy, raised heel that athletes find beneficial.

Here’s Why:

• Elevating the heels allows for an increased range of motion through an exercise like the back squat by requiring less ankle mobility

• Weightlifting shoes can place more muscular stress on a lifter’s legs versus their heels, theoretically allowing for more strength gains in the larger muscles of the body

• Exercises that require the weight to be held in front of the body, such as front squats and barbell overhead press, benefit from the counterbalance a sturdy, raised heel provides

Bottom Line: If you’re just learning how to lift with a barbell, you may be tempted to purchase a pair of heeled weightlifting shoes. While you’ll feel the benefit of the heel for certain exercises, to simplify things, get started in flats.

Want to try barbell lifting but unsure how to get started? Email Hello@GoodFormNY.com!

Fitness Classes: Cross Trainers

If your primary form of exercise is taking different types of fitness classes, such as GOODFORM’s BodyCamp, you may find it beneficial to invest in a pair of solid cross trainers.

Here’s Why:

• Cross trainers were designed to endure high-intensity classes that require the practitioner to participate in a wide variety of movements

• Many come with a slight and modest elevated heel to increase range of motion in certain exercises

• These shoes tend to offer greater traction than flat sneakers, while still having a wide toe box for improved foot stability

• Fabric engineered for sweat sessions means more comfort and breathability for your feet

• Cushioning in these shoes differ across brand but tend to be minimal. Advancements in technology have brought forth different materials, such as durable foam, to provide support without undermining stability and precision of movement

Bottom Line: Cross trainers aren’t a necessity but if you’re looking to invest in solid footwear for fitness classes, they’re an excellent option and will withstand many workouts. If you aren’t doing heavy lifting in class, flat sneakers or running shoes are perfectly adequate.

Sign up for your free first class at our studio!

Running

Running: No surprises here. Running shoes are the way to go for this high impact exercise.

Here’s Why:

• Running shoes come with varying degrees of cushion to absorb impact, greatly benefiting your feet, ankles, and knees

• Different types of running shoes can target issues with form. For instance, runners that experience over pronation at the ankle (the ankle rolls inward) may find support through a more rigid shoe to correct their gait and cycle

• Stability-focused running shoes allow for more movement while providing medial support and cushion

Bottom Line: Ultimately, the type of running shoe you purchase will be specific to your body’s needs, the distance you’ll traverse, and the type of surface you’ll be running on. When in doubt, stop into a specialty running-shoe store to try on a few pairs, take them for a test run on an in-store treadmill, and ask questions.

Did you know we have a free weekly run club? Join us every Wednesday at 6pm. We meet at GOODFORM (88-08 Far Rockaway Blvd) and go from there!