Do You Need Separate Shoes for Running and Lifting?
Maybe you’re a runner who strength trains to stay injury-free, a lifter who dabbles in sprinting for power, or someone who’s aiming to incorporate both cardio and resistance into your general routine—a.k.a. the original “hybrid athlete.”
Regardless of your goals, if your routine involves both cardio and strength, you might wonder: Do I really need different sneakers for each activity, or can I wear the same shoes for running and lifting?
Separate Shoes for Different Activities
Apologies to your wallet, but generally speaking, it’s a good idea to have separate shoes for these inherently pretty different activities, John Mercer, PhD, professor in the department of kinesiology and nutrition sciences at the University of Nevada, Las Vegas, tells SELF. “If we’re doing some type of work, we’ve got to know: Do we need a hammer? Do we need a screwdriver? What’s the tool that we need?” says Mercer, who researches the biomechanics and physiology of endurance sports. “Picking the right shoe is about picking the right tool.”
Why Shoes Matter
Shoes made for a specific activity have features designed to reduce injuries and improve performance. For instance, running shoes have significant cushioning—a thick, but light and bouncy, layer of foam in the midsole. This foam absorbs the shock from each footstrike and also offers a little springiness to power your next step forward, a quality called energy return.
When to Consider Separate Shoes
If you’re powerlifting or doing other complex movements with free weights, your shoes matter more than if you’re using weight machines, Mercer says. Additionally, if you’re doing high-impact activities like jumping, rapid direction changes, or high-velocity movements, separate shoes may be necessary.
Double-Duty Shoes
Some shoes can double as both running and lifting shoes, but it ultimately depends on how long and intense your workouts are. For instance, if you’re doing low-impact exercises like yoga or Pilates, a single pair of shoes might be sufficient.
Conclusion
In conclusion, while it may seem convenient to wear the same shoes for both running and lifting, it’s generally recommended to have separate shoes for each activity. This is because shoes designed for specific activities have features that can help reduce injuries and improve performance.
Frequently Asked Questions
Q: Can I wear the same shoes for both running and lifting?
A: Generally, it’s recommended to have separate shoes for each activity, as they have different features designed to reduce injuries and improve performance.
Q: Why do running shoes have significant cushioning?
A: Running shoes have cushioning to absorb the shock from each footstrike and offer a little springiness to power your next step forward, a quality called energy return.
Q: Can I use weight machines without special shoes?
A: Yes, weight machines are designed to support your body weight, so you can use them without specialized shoes. However, it’s still important to use proper form and technique to avoid injury.
