Written by Steve Theunissen | ISSA: CPT & Fitness Nutrition
Fact checked by Tyler DiGiovanni, BSBM
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Athletic shoe technology has come a long way in recent years. Unfortunately, while that has provided gymgoers with far more functional and comfortable footwear, it has also given us a dizzying array of choices. As a result, buying a pair of workout shoes can be a pretty confusing experience.
The first step to finding the right pair of shoes for your workout is to define your shoe category. There are different shoes for CrossFit, Running, HIIT, and Weightlifting. There are also Cross-Training specific shoes, which is the focus of this article. We'll review the 11 best Cross-training shoes on the market. We'll also explore the benefits of wearing Cross-trainers and provide a buyer's guide so you can make the best buying decision.
SFS Pick
Metcon 7
SFS Men's Pick
Nano X2
SFS Women's Pick
Nano X2
11 Best Cross-Training Shoes
- Overall Best: Nike Metcon 7
- For Men: Reebok Nano X2
- For Women: Reebok Nano X2
- Budget Pick: Feiyue FE LO 1920
- For Wide Feet: Reebok Nanoflex TR 2
- For Flat Feet: Altra Solstice XT 2
- For Arch Support: Inov-8 F-Lite 260 V2
- For Cardio: Nike Free Metcon 4
- For Weightlifting: Reebok Nano X1
- For HIIT Workouts: UA HOVR Phantom 3
- For Deadlifting: Converse Chuck Taylor All-Star
1. Overall Best Cross-Training Shoes: Nike Metcon 7
The Nike Metcon 7 is a high-performance cross-training shoe designed for athletes who need a versatile cross training shoe that can handle a wide range of activities. The shoe is perfect for cross-training, weightlifting, and high-intensity interval training (HIIT) workouts.
One of the key features of the Metcon 7 is its durable design. The shoe is built with a sturdy, abrasion-resistant upper that can withstand the rigors of intense training sessions. In addition, the outsole is made of sticky rubber and provides excellent traction, allowing stability during weightlifting exercises and agility during cardio.
The Metcon 7's heel area is also reinforced with a durable material, which helps to provide support and stability during heavy lifting. The midsole is made of foam, providing a comfortable fit and adequate cushioning for high-impact exercises.
The Metcon 7 also features a new, updated lacing system for a more secure and customizable fit. The shoe's laces are integrated into the upper, eliminating the need for a traditional tongue and allowing for a more comfortable, sock-like fit.
Another standout feature of the Metcon 7 is its versatility. It is designed to handle various activities, from weightlifting to cardio, making it an excellent option for athletes who mix up their training routines. The durable design and ample support make it a great option for high-intensity interval training (HIIT) and other intense workouts.
Pros
- Abrasion resistant upper
- Updated lacing system
- Reinforced heel/span>
- Excellent traction
Cons
- Not ideal for running-based activities
Meet the gold standard for weight training—even tougher and more stable than previous versions. We've added React foam that ups the comfort to keep you ready for high-intensity cardio...
2. Best Men's Cross-Training Shoes: Reebok Nano X2
The Reebok Nano X2 is a high-performance cross-training shoe designed to provide maximum stability, support, and flexibility for a variety of physical activities.
One of the standout features of the Nano X2 is its Flexweave upper, which is designed to provide a snug yet comfortable fit. The Flexweave material is lightweight and breathable, ideal for intense training sessions. The shoe also features a reinforced heel for added stability and support, which is especially helpful for weightlifting and other activities that put a lot of stress on the heel.
Another great feature of the Nano X2 is its outsole, which features a tough rubber construction and a distinctive multi-surface traction pattern that offers superior grip on a range of surfaces. This is especially important for cross-training activities, where you may transition between surfaces, such as hardwood floors and turf.
The shoe's cushioning system is also noteworthy. The Nano X2 features Reebok's Floatride Energy foam, designed to provide a responsive and energized ride. In addition, it is firm enough to support weightlifting and flexible enough for natural movement during cardio and circuit training.
Pros
- Flexweave upper for a snug, comfortable fit
- Floatride Energy foam for greater responsiveness
- Lightweight & breathable
- Durable rubber outsole
Cons
- Sole durability is questionable
From pistol squats to burpees, there's no shortage of moves to take your workout to the next level. Reach for these men's Reebok shoes to stay confident in or out of the gym. They have a...
3. Best Women's Cross-Training Shoes: Reebok Nano X2
The Reebok Nano X2 is available in both men's and women's sizes and designs, but these weightlifting shoes are not specifically designed for men or women. The design and construction of the shoe are the same for both men's and women's versions, with the main difference being the sizing. The men's version is typically available in larger sizes, while the women's version is available in smaller sizes. However, it is important to note that both versions are unisex and can be worn by men or women.
The Reebok Nano X2 features a flexible, durable sole for a wide range of movements and activities, making it a great choice for cross-training. It is also built with a lightweight and breathable material that helps keep the foot from overheating during intense cross training workouts. That makes it an ideal cross-fit shoe for women as it won't weigh them down when doing plyo and agility training and provides the airiness to ensure that they won't stink once the workout's done.
Pros
- Unisex design
- Flexible, durable sole
- Lightweight and breathable
Cons
- No extra midfoot protection for rope climbing
These women's Reebok shoes are your go-to for an active lifestyle. The Flexweave® woven upper delivers comfortable stretch with targeted support for extra stability. Floatride Energy Foam provides lightweight...
4. Best Budget Cross Training Shoes: Feiyue FE LO 1920
The Feiyue FE LO 1920 is a budget cross training shoe that offers support, stability, and flexibility for various activities.
One of the key features of the FE LO 1920 is its lightweight construction. The shoe is made with synthetic materials that are lightweight yet durable, making it perfect for high-intensity training sessions and circuit workouts. The upper portion also features a breathable mesh that helps keep your feet from over-sweating during extended wear.
The outsole of the FE LO 1920 is made from rubber, providing excellent traction on various surfaces. It is also designed with a multi-surface traction pattern that helps to increase stability and prevent slips and falls. Additionally, it's a great shoe for weightlifting and other activities that stress the heel greatly.
The shoe's cushioning system is also impressive. The FE LO 1920 features a cushioned insole designed to provide added support and comfort. In addition, the insole is made from high-density foam, which helps to absorb shock and reduce the impact of high-impact activities. This, coupled with the shoe's overall lightweight design, makes it a great choice for activities such as running, jumping, and other high-intensity exercises.
Pros
- Minimalist design
- Stable sole
- Excellent shock absorption
Cons
- Narrow toebox
The 1920 canvas shoe has been created with a minimalistic design aesthetic and coupled with a functional performance construction. It has clean lines, is lightweight, airy and breathable...
5. Best Cross-Training Shoes For Wide Feet: Reebok Nanoflex TR 2
The Reebok Nanoflex TR 2 is a high-performance cross-training shoe for people with wide feet.
The Nanoflex TR also features a Flexweave upper, a lightweight, breathable material ideal for extended training sessions. The shoe also features a reinforced heel for added stability and support, which is especially helpful for weightlifting and other activities that put a lot of stress on the heel. The wide-toe box guarantees a comfortable fit for users of all foot widths.
The outsole of the NanoFlex TR 2 is made of a sticky, grippy rubber that provides outstanding floor connection. The flex groove sole pattern also enhances mobility and natural foot movement. This is especially important for cross-training activities, where you may be transitioning between different surfaces, such as hardwood floors and turf.
The shoe's cushioning system is designed with purpose. The NanoFlex TR 2 features Reebok's Floatride Energy foam, designed to provide a responsive and energized ride. It's firm enough to support weightlifting and flexible enough to allow for natural movement during cardio and circuit training. The cushioning is also very responsive, which is ideal for fast-paced activities.
The NanoFlex TR 2 features a low-cut silhouette and a flexible sole to maximize the flexibility of movement and a more natural range of motion.
This shoe is also designed with a RopePro shank, a specially designed piece of rubber placed in the outsole to provide extra grip and stability when climbing ropes.
Pros
- Flexweave upper for a comfortable, breathable fit
- Low-cut silhouette for increased movement
- Very responsive due to Floatride Energy foam
Cons
- Narrow toebox
From plyometrics to weightlifting, these men's Reebok training shoes give you confidence in the box. They have a breathable mesh upper with lightweight overlays for added support. A TPU heel clip offers...
6. Best Cross-Training Shoes For Flat Feet: Altra Solstice XT 2
The Altra Solstice XT 2 has become popular for gymgoers with flat feet. One of the key features of the Solstice XT 2 is its foot-shaped design. Altra is known for its unique foot-shaped toe box, designed to allow the toes to spread out naturally, providing a more comfortable and stable fit. This is especially beneficial for activities requiring many lateral movements, such as plyometrics and agility drills.
The sole of the XT2 features Innerflex technology, consisting of grid-like grooves that enhance flexibility. This makes the shoe more reactive when doing plyometrics and provides excellent ground feedback when pushing into the floor on heavy moves.
The shoe's cushioning system is also noteworthy. The Solstice XT 2 features Altra's Quantic midsole, which is designed to provide a responsive and energized ride. It's a perfect balance of firm and flexible, providing support for weightlifting and allowing for natural movement during cardio and circuit training.
Additionally, this shoe features a FootPod outsole, designed to flex and move with the foot's natural motion for a more comfortable and stable step.
The Solstice XT 2 also features a zero-drop platform, meaning that the heel and toe are at the same height, promoting a more natural foot position and reducing strain on the feet and legs. This is especially beneficial for activities that require a lot of jumping and landing, such as plyometrics.
Pros
- Foot-shaped toebox
- Durable rubber outsole
- Multi-surface outsole traction pattern
Cons
- Not suitable for outdoor training
The Solstice XT 2's caged upper is firmer than the previous model, and the toe reinforcement promotes toe protection. It’s the ultimate cross-trainer, built for in-the-gym weightlifting and lateral moves...
7. Best Cross-Training Shoes For Arch Support: Inov-8 F-Lite 260 V2
The Inov-8 F-Lite 260 V2 is a minimalist cross-trainer that provides plenty of support without adding bulk to your feet. One of the standout features of the F-Lite 260 V2 is its lightweight construction. The shoe is made to be as light as possible, making it ideal for activities that require quick movements and agility.
The upper is comprised of a mesh fabric, which is an airy and breathable material that allows for airflow to help keep your feet cool.
The outsole is made of a rubber composite called "G-GRIP," which is intended to provide durable, high-traction performance on a variety of surfaces. It features a "tri-c" pattern, which means there are three different types of lugs on the sole. The lugs are positioned strategically to provide traction and grip during different parts of your footstrike.
The outsole also features a section of reinforced rubber at the midfoot called "RopeTec," which is designed to provide extra grip and durability when climbing ropes or doing other similar movements.
The F-Lite 260 V2 features Inov-8's Meta-Flex technology, which is designed to provide a responsive and energized ride. In addition, the shoe is designed with a firm and flexible midsole that supports weightlifting and allows for natural movement during cardio and circuit training. The heel-to-toe drop is also low, encouraging a more natural foot position and reducing strain on the feet and legs.
The F-Lite 260 V2's low-cut form promotes lateral movement, while the stretchy sole provided is ideal for plyometric-type jumping movements. It also includes a Rope-Tec system, a specially designed piece of rubber placed in the outsole to provide extra grip and stability when rope climbing.
Pros
- Lightweight construction
- Durable rubber outsole
- Firm & flexible midsole
Cons
- Narrow midfoot
Get the most out of your workout with the lightweight inov-8 F-Lite 260 V2 Knit training shoe, offering unmatched stability and support. Low-top training shoe with full-lace clsoure. Breathable textile...
8. Best Cross-Training Shoes For Cardio: Nike Free Metcon 4
One of the standout features of the Nike Free Metcon 4 is its lightweight construction. The shoe is designed to be as light as possible, making it ideal for quick movements and agility activities. The shoe's upper is made from a permeable mesh material, which helps to keep the foot comfy and cool during intense training sessions.
The outsole is made of durable rubber sections strategically placed in high-wear areas such as the heel and forefoot. This provides added traction and protection during high-intensity workouts. The outsole also features flex grooves that run along the length and width of the shoe. These grooves allow for natural movement and flexibility of the foot, enhancing overall comfort and performance.
The shoe's cushioning system is also noteworthy. The Free Metcon 4 features Nike's React foam technology, which is designed to provide a responsive and energized ride. The firm and flexible midsole provides support for weightlifting and allows for natural movement during cardio and circuit training. The shoe's heel-to-toe drop is also low, encouraging a more natural foot position and reducing strain on the feet and legs.
The Free Metcon 4 has really good outsole traction. This provides a lot of support for the side-to-side movements involved in plyo workouts. That traction will also serve you well when pushing heavy weight overhead. The shoe is also designed with a Rope-Ready zone, which is a specially designed piece of rubber that is placed in the outsole to provide extra grip and stability when climbing ropes.
Pros
- Lightweight construction
- Low heel drop
- Rope-ready zone for rope climbing support
Cons
- Not suitable for people with wide feet
The Nike Free Metcon 4 combines flexibility with stability to help you get the most out of your training program. Updated "chain-link" mesh cools and flexes as you speed through...
9. Best Cross-Training Shoes For Weightlifting: Reebok Nano X1
The Reebok Nano X1 was released in 2021. It comes with a number of features that make it an excellent choice for athletes and fitness enthusiasts alike.
As on most of the Reeboks on this list, the Nano X-1 features a Flexweave upper. This unique material is made from a combination of woven fibers that are designed to provide a flexible and supportive fit. The Flexweave upper is also designed to be breathable and lightweight, which helps prevent the shoe from overheating during intense training sessions.
The outsole is made of a rubber blend that is resistant to abrasion and provides good traction on a variety of surfaces. It features a pattern of hexagonal shapes that are strategically placed to enhance grip and provide stability during lateral movements. The outsole also has a wide toe box that allows for natural foot splay during activities like weightlifting.
The shoe's cushioning system is also noteworthy. The Nano X-1 features Reebok's Floatride Energy foam technology, which is designed to provide a responsive and energized ride.
The Nano X-1 is designed with a firm and flexible midsole which provides support for weightlifting and allows for natural movement during cardio and circuit training. The heel-to-toe drop is also low, which encourages a more natural foot position and reduces strain on the feet and legs.
The Nano X-1 features a grippy rubber outsole, giving you plenty of tread and traction for a range of activities. The midsole and heel cushioning also manage to get just about the right balance so that it's not too little for jumping and not too much for lifting. It also includes a Rope-Ready zone for rope climbing.
Pros
- Rope-ready zone for rope climbing
- Firm & flexible midsole
- Low heel-to-toe drop
Cons
- High boot design may not be comfortable for some
Climb, jump and throw the barbell around in shoes made for the way you work out. Perfected by elite athletes, Reebok Nano X1 Shoes are made for anyone who loves to train hard...
10. Best Cross-Training Shoes For HIIT Workouts: UA HOVR Phantom 3
The UA HOVR Phantom 3 is a high-performance cross-training shoe designed for athletes and fitness enthusiasts looking for an adaptable shoe that can handle a variety of activities. The shoe is designed with a number of features that make it a superb choice for cross-training, including a responsive cushioning system, a flexible and supportive upper, and a durable outsole that provides great traction on a variety of surfaces.
One of the standout features of the HOVR Phantom 3 is its cushioning system. The shoe is designed with UA's HOVR technology, which is designed to provide a responsive and cushioned ride. The midsole is made from a unique foam material that is designed to provide a balance of support and flexibility, making it suitable for weightlifting and other activities that put a lot of stress on the heel.
Another great feature of the HOVR Phantom 3 is its upper, which is made from a combination of synthetic materials that are designed to be breathable and light. The upper also features a unique design that provides a secure and supportive fit, which helps to keep the foot in place and prevent slips and falls during intense training sessions.
The outsole of the HOVR Phantom 3 is made from high-quality rubber, which is known for its durability and ability to provide excellent traction on a variety of surfaces. The rubber outsole features a pattern of hexagonal lugs, which are strategically placed to provide traction and grip during lateral movements, jumps, and other high-intensity exercises.
The outsole of the HOVR Phantom 3 provides plenty of grip so that you get a high level of lockdown when you're lifting weights. You also won't have to worry about your feet sliding out from under you when down lateral jumping movements. The shoe also comes with UA's Record Sensor technology, which allows you to track your training data, such as distance, steps, and time.
Pros
- Responsive cushioning
- Flexible sole
- Durable rubber outsole
- Breathable, lightweight upper
Cons
- Lace durability is questionable
The Under Armour HOVR Phantom 3 was built to keep up with whatever workout you can throw at it. Using the HOVR cushioning system, this shoe provides responsiveness without sacrificing comfort...
11. Best Cross-Training Shoes For Deadlifting: Converse Chuck Taylor All-Star
The Converse Chuck Taylor All-Star is a classic sneaker that has been around for over a century and is a versatile shoe that can be worn for a variety of activities, including cross-training. Cross-training shoes are designed to provide support and stability for a wide range of exercises, and the Chuck Taylor All-Star can be a great option for those who are looking for a budget-friendly shoe that can be worn for multiple activities.
One of the main benefits of the Chuck Taylor All-Star is its classic design, which is both stylish and versatile. The shoe features a canvas upper that is both durable and breathable, making it comfortable to wear for extended periods of time. In addition to being sturdy, the rubber sole has exceptional traction on a range of surfaces. The shoe's design is simple and timeless and can be paired with a variety of athletic and casual outfits.
The Chuck Taylor All-Star is a budget-friendly option for those who are looking for a versatile shoe that can be worn for a variety of activities, including cross-training. However, it's not a dedicated cross-training shoe and may not have all of the features that a dedicated cross-training shoe would have. It's important to keep in mind that while it can be a good option for some people, it may not be suitable for everyone, especially for those who participate in high-impact activities or have specific foot conditions.
Pros
- Classic design
- Durable & breathable canvas upper
- Budget-friendly
Cons
- Limited versatility outside of powerlifting
Made from a lightweight and durable canvas, the Converse Chuck Taylor All-Star provides a comfortable and stable fit. Used by powerlifters for decades, you can depend on these shoes to...
What are cross-training shoes?
Cross-training shoes are athletic shoes that are designed for a range of activities, including strength training, cardio, and balance exercises. As such, they are a jack of all trades shoe that needs to be able to meet a wide range of training performance needs.
The very first cross-training shoe was the Nike Air Trainer, which debuted on the tennis court when John McEnroe wore them in 1987. Over the past few decades, the category has exploded, with literally hundreds of different shoes to choose from.
Breakdown Of A Cross-training Shoe:
1. Upper
The piece of the shoe that covers the top of the foot is called the upper. It needs to maintain the foot firmly in position and stop it from shifting from side to side or backward and forward.
The upper has four important areas:
-
The area in front that covers the toes is called the toe box. It must be wide enough to permit natural toe splay for both weightlifters and runners.
-
Synthetic materials called overlays are crisscrossed across the top of the shoe to strengthen and support it.
-
A stiff implant that maintains the heel secure and stable is called a heel counter.
-
The padding that surrounds the shoe's opening to promote fit and comfort is called the collar.
2. Outsole
The outsole is the underside of the shoe that contacts the ground. It has to give traction, grip, rigidity, and flexibility and is typically constructed of rubber.
Outsoles can be entirely flat or curved, among other shapes. Although a curved sole shoe won't offer as much stability as a flat one, supinators will benefit from it more. For weightlifting, a flat sole is optimal, while for cross-training, you'll need a sole that falls somewhere between flat and curved.
3. Midsole
The area of the shoe between the sole and the upper is known as the midsole. The midsole, which sits on top of the sole, has a rubber-like appearance but is frequently composed of plastic. The top five materials are:
- Compression-molded EVA
- Polyurethane (PV)
- E-TPU
- Gas-Infused EVA
- PEBA (polyether block amide)
Situations to wear cross-trainers:
- Group Fitness Classes
- HIIT
- Racquet sports
- Cardiovascular training
- Plyometrics
- Functional Training
- Weight training
- Zumba
- CrossFit
- Agility workouts
Benefits of Cross-training shoes:
Gone are the days of turning up for a workout in your old sneakers, or even your runners, and expecting to get a great workout. Wearing a pair of cross-trainers will enhance your workouts with the following three benefits:
1. Lightweight
A cross-training shoe is designed to be lighter than a weightlifting or tennis shoe. The lighter your footwear, the more agile and light on your feet you'll be. Lighter shoes will also make you less fatigued. When you're doing exercises like burpees, step-ups, or plyometric jumps, a lighter shoe will help you to keep going for longer.
2. Versatility
A cross-training shoe is designed to allow you to jump from one activity to another without having to change your shoes. It is that versatility that is the trademark of this type of shoe. When you're wearing a cross-trainer, you will be able to confidently go from running on a treadmill to lifting weights to doing functional training, jumping off a plyo box, and then doing a bodyweight HIIT session.
3. Stability
A cross-training shoe needs to provide a high level of stability to keep you grounded when you're lifting weights, as well as traction to prevent you from slipping when you're jumping or quickly changing direction. To achieve this stability, you will often see extra technology built into the sides of the shoe. They will also usually have harder heels than running shoes.
There will be less cushioning on a cross-training shoe than on a running shoe, especially on the underside of the shoe. A high level of cushioning will make you feel like you're moving on a cloud. That's pretty good if you're a runner looking to minimize foot strike impact, but not so good if you're pushing weight overhead.
What to look for when buying cross-training shoes:
Getting the right pair of cross-training shoes requires some digging. Rather than relying on manufacturer marketing hype or being swayed by the aesthetics of the shoe, the discerning buyer will check into the specific features that define a cross-training shoe to make sure that it's going to do the job. Here are ten things to take into account when you're shopping for your next pair of cross-training shoes.
1. Material
Cross-training shoes must be flexible in order to allow for agile movement. The materials used to construct the shoe must, therefore, allow for flexible movement while also ensuring foot positioning. Typically, the shoe upper is constructed of a thin, breathable material to hold your foot in place while you exercise and to keep you cool.
In order to keep your toes in place, cross-training shoes frequently have a breathable mesh material covering the toe box area. If you work out hard and find that you are sweating at the end of your session, a thin and breathable upper will be essential. The presence of overlays in the upper portion typically indicates that synthetic materials have been put over (or inside) the mesh to strengthen it.
To promote stability, low-compression, high-density foam or an equivalent substance may be utilized in the design of the midsole. The midsole will be flexible and more versatile thanks to the usage of medium-density foam.
The most prevalent material used in insoles is EVA, a hybrid made of two distinct polymers. TPU is also a popular material used to create the midsole. Another material you'll notice in the midsole is TPU, which is often used to enhance the stability around the heel.
For a workout that includes several different exercises, we advise choosing a shoe with a medium-density midsole.
2. Drop
The drop of a shoe is the variance between the height of the heel and the height of the toe. The drop of a gym shoe can vary between 0 and 20 mm. Squatting shoes have the most extreme drop. That is because an elevated heel position of up to 30 degrees has been shown to improve a person's upright posture, allow for a deeper squat, and better activate the quadriceps.¹
However, a high heel is not what you want when stability, agility, and easy lateral movement are required. The lower your heel is to the floor, the more stable and agile your foot will be. Stability, as we've already seen, also requires minimum heel cushioning. Less heel cushioning means a lower drop.
We recommend that you look for a cross-training with a heel drop of around 4 mm. This compares to the average running shoe drop of around 10 mm.
3. Arch Support
Part of getting the right fit includes choosing a shoe that works with your foot's arch type. There are three arch types:
- Pronator (flat-footed)
- Supinator (high arch)
- Neutral
To find out what foot type you have, place a sheet of paper on the floor. Now pour some water into a bowl and place your foot in the bowl. Step on the paper naturally. You will now have a template of your foot that you can analyze to determine your foot type.
You most likely have a low or flat arch if your wet test results show an oval-shaped foot without a dry patch where your arch should be. 20% of the population has this foot type. Your feet's arches are built to cushion impacts, but a low arch makes it harder for the foot to adequately transmit pressures. When you walk or run, your foot rolls inward as it makes contact with the ground.
Pronation is the term for the downward motion of a limb, which is, to some extent, typical. A low arch, on the other hand, can cause overpronation, which over time, can lead to an accumulation of tension on your feet and lower limbs, raising your risk of injury. Typically, for this foot type, you need a shoe with a higher level of midfoot stability and motion control.
You most likely have a high arch if your wet test mostly shows the ball of your foot and heel present with very little arch touch. These feet are less common. Your mechanics will lead to less pronation, also known as supination, which is the tendency for the foot to roll outward, because of the high arch structure of your foot.
The arch struggles to absorb stresses during high-impact exercises if it is an under-pronator. Typically, well-cushioned shoes with little to no arch support or stability characteristics are advised for those with this foot type. Shoes with cushioning can make up for the lack of shock absorption by redistributing forces along the foot's arch.
You most likely have a neutral arch if your wet test shows that the heel and ball of your foot are connected by a half-filled arch. This is the most common foot type. A neutral arch has the capacity to absorb shock naturally and pronate slightly under load. Most runners with this pattern can wear just about any kind of shoe, but normally stability with a neutral shoe is advised. A neutral shoe combines stability at the back of the foot with neutral or firm midsole support.
4. Sole Construction
Regarding cross-training shoes, the sole is one of the most important features to consider. The sole provides the foundation for the shoe and plays a key role in providing support, stability, and traction during various types of exercises.
The two most popular types of soles for most cross-training shoes are rubber and gum soles.
Rubber soles are made from a mixture of natural and synthetic rubber. The rubber soles of cross-training shoes offer excellent traction and grip, which can help prevent slips and falls during high-intensity workouts or lateral movements. Rubber soles are also resistant to wear and tear, making them a great option for high-impact exercises such as running and jumping.
Gum soles are made from a mixture of natural and synthetic rubber. They also offer outstanding traction on a variety of surfaces, are strong, and are flexible. Gum soles are a wonderful choice for high-impact exercises like running and leaping since they are durable and resistant to wear and tear.
Another type of sole that is becoming more popular in other cross-training shoes is the barefoot sole. Barefoot soles are designed to mimic the natural movement of the foot. They are flexible, lightweight, and provide excellent traction on a variety of surfaces. Barefoot soles are also resistant to wear and tear, making them a great option for high-impact exercises such as running and jumping.
One of the most important things to consider when picking a sole for cross-training shoes is the type of activity you will be doing. If you will be doing a lot of running and jumping, a rubber or gum sole is a great option. But if you will be doing a lot of weightlifting, a barefoot sole is a great option.
Another important piece to consider when choosing a sole for cross-training shoes is the type of surfaces you will be exercising on. If you will be exercising on a variety of surfaces, such as concrete, grass, and dirt, a rubber or gum sole is a great option. If you will be exercising on a variety of surfaces, such as concrete, grass, and dirt, a barefoot sole is a great option.
5. Aesthetics
When buying a cross-training shoe, there are several aesthetic factors to consider:
-
Color: Choose a color that you like and that matches your workout clothes. Some shoes come in a plethora of color options, while others only have a few choices.
-
Brand: Some people prefer to stick with a specific brand they trust or that they've had good experiences with in the past.
-
Design: Some cross-training shoes have a more athletic look, while others have a more casual design, so you should select the one that better fits your personal taste.
-
Style: Some cross-training shoes are designed with a low-top or high-top style, so you should choose the one that you prefer.
6. Functionality
Think about the types of activities you will be doing in the shoes. Cross-training shoes are designed to be multifaceted and provide support for a range of activities, including weightlifting, cardio, and plyometrics. However, some may be more suited to specific activities than others. Consider the types of exercises you will be doing most frequently, and look for shoes that are designed to provide support for those activities.
Next, consider the fit and comfort of the shoe. A good cross-training shoe should fit snugly but not be too tight and should provide adequate support and cushioning for your feet. Look for shoes with adjustable lacing or straps to ensure a good fit, and consider trying on several different styles to find the one that feels the most comfortable for you.
Another important factor to consider is the level of support the shoe provides. Cross-training shoes should provide a balance of stability and flexibility, allowing your foot to move and flex naturally while also providing support for the arch and heel. Look for shoes with a firm heel counter and a stable midsole to provide support and prevent injury.
7. Fit
Whatever other considerations you make, your training shoe should be snug. If the shoe is too loose, it may slip, disrupting your workout and possibly causing you harm.
Rather than just going with the size you've always chosen, it is advisable that you get precise foot measurements beforehand.
Here's how to measure your feet correctly:
Step barefoot onto a sheet of paper that has been spread out on the ground. Now draw a line around your foot.
It is vital to measure the width of the fleshy area just below the toe knuckles and the distance between the big toe's tip and the heel's base.
You should measure both feet due to the likelihood of very slight variances in the results. Use the measurement of the largest foot as a guide. Use those guidelines the next time you are looking at a shoe sizing chart.
8. Durability
Durability is an important element to consider when buying cross-training shoes. Look for shoes made with high-quality materials and construction that will hold up to regular use and the demands of your workout.
9. Price
Cross-training shoes can vary widely in price, so think about how much you can afford to spend and look for shoes that provide the features and support you need at a price that fits your budget.
10. Reviews
Online user reviews can be an invaluable resource when it comes to buying cross-training shoes.
Here are a few reasons why it's a good idea to check online user reviews before making a purchase:
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Real-world feedback: Online user reviews provide feedback from people who have actually used the shoes, giving you a sense of how the shoes perform in real-world conditions. This can be much more telling than relying on the manufacturer's claims or product descriptions.
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Range of perspectives: Online user reviews come from a wide range of people with different foot types, fitness levels, and preferences. This means you can get a sense of how the shoes perform for different types of users and whether they are a good fit for your needs.
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Durability and longevity: Online user reviews can provide valuable insight into the durability and longevity of the shoes, which is important to consider when making a purchase. This can help you to make a more informed decision about whether the shoes are worth the investment.
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Comfort and fit: Comfort and fit are crucial when it comes to cross-training shoes, and online user reviews can provide a wealth of information on this topic. This can help you to determine whether the shoes are comfortable to wear for extended periods of time and whether they provide a good fit for your foot shape.
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Identify common issues: Online user reviews can also help you to identify any common issues or complaints about the shoes, such as sizing problems, durability issues, or discomfort. This can help you to make a more informed decision about whether the shoes are right for you.
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Cost-effective: Checking online user reviews before making a purchase can save you money by identifying issues or complaints that might make you avoid a certain product.
Cross-Training shoe FAQs
What are cross-trainer shoes good for?
Cross-training shoes are versatile footwear designed for a variety of athletic activities. They are ideal for people who engage in multiple types of training, such as weightlifting, cardio, and plyometrics. These shoes provide a balance of stability and flexibility, allowing your foot to move and flex naturally while also providing support for the arch and heel. They provide great support and cushioning for the foot, helping to prevent injury.
Cross-training shoes have a firmer heel counter and a stable midsole that provide support and prevent injury. They are designed to be durable and can withstand regular use, making them ideal for people who engage in high-intensity workouts. They provide adequate support for the foot and ankle and help to keep the foot in a neutral position, reducing the risk of injury.
Cross-training shoes are also great for people who like to engage in outdoor activities such as hiking, rock climbing, and trail running. They provide good traction and stability on different terrains and can be worn for a wide range of activities, such as box jumps and rope climbs. They are also suitable for everyday wear and can be worn comfortably for long periods.
What's the difference between running shoes and cross-training shoes?
Running shoes and cross-training shoes are both designed for athletic activities, but they have some key differences in terms of their design and intended use.
Running shoes are specifically designed for running and jogging. They typically have a more flexible sole and a heel that is lower to the ground to promote forward motion. They also often have a cushioned midsole to absorb impact and provide support for the foot during running. Running shoes tend to be lightweight, which allows for a more efficient stride.
Cross-training shoes, on the other hand, are designed for a wider range of activities. They are more versatile than running shoes and are intended for people who engage in multiple types of training. They typically have a firmer heel counter and a stable midsole to provide support and prevent injury. They also often have a more durable construction to withstand regular use.
Are cross-training shoes necessary?
Cross-training shoes are not strictly necessary, as it depends on the individual's workout routine, preferences, and needs. However, they can provide several benefits that may make them a good choice for certain individuals. Here's an overview:
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Support and stability: Cross-training shoes provide support and stability for the foot and ankle, which can help to reduce the risk of injury during a workout. This is particularly important for people who engage in multiple types of training and activities that require different types of foot and ankle movement.
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Versatility: Cross-training shoes are designed to be versatile and can be used for an extensive range of activities. This makes them ideal for people who engage in multiple types of training and who want a shoe that can be used for different types of exercises.
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Durability: Cross-training shoes are often made with high-quality materials and construction that can withstand regular use, making them ideal for people who engage in high-intensity workouts.
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Comfort: Cross-training shoes are designed to provide comfort and support for the foot, making them ideal for people who are on their feet for prolonged amounts of time.
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Outdoor activities: Cross-training footwear is also excellent for those who enjoy outdoor pursuits like trail running, rock climbing, and hiking. They can be worn for most activities and offer good traction and stability on various surfaces.
Can you lift weights in cross-trainers?
Cross-training shoes are designed for multiple activities, including weightlifting, but they are not specifically designed for weightlifting like a weightlifting shoe. Cross-training shoes have a flat sole and a durable upper that allows for a range of movements and can provide a level of support and stability for weightlifting exercises. However, for serious weightlifting, a weightlifting shoe with a raised heel and a solid, non-compressible sole may be a better choice as it provides more support and stability during squats, deadlifts, and other heavy lifting exercises.
Are cross-training shoes good for everyday use?
Cross-training shoes are versatile enough to be put into everyday use. They are designed to provide support, stability, and comfort for a range of exercises such as weightlifting, cardio, and other activities that require lateral movements, like tennis or basketball.
However, it's worth noting that cross-training shoes may not be the best option for use if you're going to be doing mostly walking or running, as they may not provide the same level of cushioning and support as a running shoe or walking shoe. They are also not as flexible as regular shoes, so they could be less comfortable for long-term wear.
Some cross-training shoes, such as the Altra Solstice XT2, are not designed for outdoor use.
Summary: What are the best cross trainer shoes?
Cross-training shoes are designed for most physical activities, such as weightlifting, cardio, and circuit training. They typically feature a combination of stability, support, and flexibility to accommodate the different types of movements involved in these activities.
While there are many cross training shoes that are great, in our opinion, the best cross-training shoe on the market right now is the Nike Metcon 7.
The Nike Metcon has a very durable design, ample support, and versatile features make this shoe a great option for athletes who need a shoe that can handle intense training sessions. With the Metcon 7, you can be sure that you'll have a that can keep up with your demanding workouts.
Meet the gold standard for weight training—even tougher and more stable than previous versions. We've added React foam that ups the comfort to keep you ready for high-intensity cardio...
References:
- Pangan AM, Leineweber M. Footwear and Elevated Heel Influence on Barbell Back Squat: A Review. J Biomech Eng. 2021 Sep 1;143(9):090801. doi: 10.1115/1.4050820. PMID: 33844006.s
Steve Theunissen
Author