For running, use your running shoes. Whoever plays football, puts his kicks under. Logical, right? But which shoes do you use for strength sports? And we mean pure strength training and therefore no CrossFit, for example.
RUNNING SHOES AND SNEAKERS
In the gym we see people around on a variety of different types of shoes. But the majority of visitors wear ‘normal’ running shoes or sneakers. If only for the warm-up on the treadmill. But running shoes are just about the worst type of shoes you can wear for exercises like the squat and shoulder press (standing).
A shoe for the weight room should offer you two things: stability and sturdiness. And that’s where running shoes fall short. A running shoe is designed to reduce the impact each foot landing has on your muscles, tendons, bones and joints. That is why the sole of a running shoe has damping properties to a greater or lesser extent, which provides the necessary walking comfort. Due to the settlement of the foot when running, the sole of a running shoe must also be flexible. The sole of a running shoe therefore consists of three parts: the forefoot and heel, with a ‘bridge’ in between.
WEIGHTLIFTING SHOES AND POWERLIFTING SHOES
The properties that you find in running shoes are therefore practically the opposite of the characteristics that a good weightlifting or powerlifting shoe must meet.
To start with the basics: the sole. The midsole of weightlifting and powerlifting shoes is solid and made of high-quality plastic (EVA). In older models, this midsole was made up of layers of cork.
The (thinner) outsole is also stiff and almost flat, for optimal contact with the floor. It often has a honeycomb structure for the necessary grip. All this makes the sole very stiff, so that you are rock-solid during exercises such as the squat.
Weightlifting shoes and powerlifting shoes have a heel of approximately 2 cm and 1.5 cm respectively. That seems like a lot, but in fact it is not much more than the heel of your everyday shoes or sports shoes. The only difference is that the heel of a weightlifting or powerlifting shoe practically does not sag, which gives you the necessary stability and ensures maximum power transfer. As a result, you not only train safer, but also more effectively. The heel also offers a solution for people who have to deal with mobility problems when squatting. Although it is of course important to increase your mobility with targeted exercises.
The upper of the shoe is also very solid, with an extra sturdy counter. That is the reinforcement at the back of the shoe, so that your heels stay in place. In addition to laces, these shoes often also have one or more Velcro closures. All this puts you on the ground, so to speak.
ALTERNATIVES
As far as we are concerned, weightlifting or powerlifting shoes should not be missing in the sports bag of the serious strength athlete. But there are viable alternatives.
For example, there are people who swear by training barefoot or training with ‘barefoot’ shoes. A common argument is that this is the most natural. However, you may wonder how natural it is to squat with one and a half to twice your body weight on the bar. Bodyweight exercises, on the other hand, are fine barefoot.
A solid alternative to weightlifting and powerlifting shoes is the Converse Chuck Taylor All Star, which enjoys a certain cult status in powerlifting circles. However, we personally find them less suitable as an all-round strength sports shoe. This is because of the linen upper, which means that you lack lateral stability, especially when squatting.
Don’t want to spend money on ‘special’ shoes? Then it’s best to wear that old pair of indoor football shoes that you still have in the closet.
In any case, don’t wear running shoes to the gym. Wear a shoe that offers you stability and sturdiness and that therefore has a completely flat and hard sole.