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Running Shoes vs Training Shoes: To the untrained eye, running shoes and training shoes look very similar — but are they the same? No. Look a little closer and two key differences appear sole flexibility and heel drop.
Running shoes feature stiffer soles that support your feet through the heel-toe movement of running. They also feature a distinct level of heel drop — this is the term used to describe the difference in height between your heel and toes while wearing shoes. For example, when wearing zero-drop shoes, your heel and toes are at the same height. However, in shoes with 10mm of heel drop, your toes will be 10mm lower than your heel.
Heel drop helps guide your feet through the running motion, making every step more efficient. It also allows for more cushioning beneath your heel and midfoot, protecting you from the impact of heavy footfalls.
Expect to see more foam cushioning along with the midsole and deeper ridges along with the outsole of running shoes. The cushioning reduces your chance of injury while the ridges allow the stiffer soles to flex.
Training shoes have thinner, flexible soles with very little heel drop — usually 0-4mm. This allows for a wider range of movement and helps with fast changes of direction — especially lateral movement (side to side). Training shoes tend to provide more grip and internal support for these lateral movements too.
Training shoes often come in darker colorways than running shoes. For runners, being spotted while road running is super important, so obnoxiously bright color options are available. Training shoes, which are often used in gyms, classes, or sports courts, don’t need to be as visible so tend to be available in darker, more neutral colors.
What are running shoes used for?
To put it simply, running.
Every part of your running shoe, from the cushioning to the tread pattern, promotes heel-toe movement which creates are more efficient running gait.
Running shoes have more midsole support than training shoes. They protect your arches from repetitive impacts. The increased heel cushioning also reduces the stress put through your feet with every footstrike. The cushioning used in the best shoes for walking on concrete and all-purpose running shoes is similar in this regard.
Running shoes should not be used for general workouts. The thick cushioning can throw you off balance while taking part in HIIT workouts or weightlifting. The heel drop also means you won’t precisely activate your muscles if you’re pumping some serious iron. The increased cushioning can make working out less efficient because a lot of energy is going into compressing the foam midsoles.
What are training shoes used for?
Training shoes are far more versatile than running shoes. If your gym sessions involve a multitude of exercises and routines, these are the shoes for you.
The grip and lateral support provided make them excellent for high-intensity interval training. Their flatter, less cushioned soles mean they’re more than adequate for lifting weights — although, if you’re serious about this, proper weight-lifting shoes are more suitable.
Any machinery in the gym will work perfectly with training shoes. You can even run in them but we don’t suggest running more than a few miles at a time. The lack of heel cushioning can quickly cause injury if you’re not used to running in zero-drop shoes. You’re safe for up to 5km but any more and it’s time to consider running shoes.
Not all shoes are created equal
It’s worth noting that these general rules regarding the differences between running and training shoes are just that, general. You’re likely to find pairs of both that don’t fit the mold.
Minimalist, or barefoot, running shoes used to have a small cult following. But after the 2009 release of Christopher McDougal’s Born To Run, their popularity soared. With little to no cushioning, no heel drop, a wide toe box, and very flexible soles, these shoes aim to replicate running barefoot – the way we evolved to run.
Barefoot shoes are also gaining popularity as training shoes. They’re versatile and deliver an excellent ground feel no matter where you use them. But not as much research and development have gone into barefoot shoes. They’ve only been popular for a decade.
Running and training shoes have been extensively researched, studied, and developed for over 100 years. The amount of time and money poured into these shoes means they’re better understood by science. That’s not to say they’re necessarily better. But their long-term use has been closely monitored and their benefits, as well as negative effects, have been well documented. We just don’t have as much data about barefoot shoes.
If barefoot shoes are your thing, you can often get a single pair that will work as both your running and training shoes. Just ensure you prepare your feet properly and let them adjust to minimalist shoes — if not, you risk injury to your feet, legs, and joints.
Running Shoes vs Training Shoes — How to choose the best for you
The type of workout you’re doing will determine whether running shoes or training shoes are best for you. Is the majority of your workout running? Then running shoes are the best choice for you.
If your workout involves a range of different exercises and activities, training shoes will be more suitable. While they don’t stack up well against specialized shoes for single exercises; eg. weight lifting, running, or cycling shoes, they’re excellent all-rounders. Training shoes are more than adequate for lifting weights, taking part in high-intensity interval training, cycling, and even running.
However, if you run more than 5km, it’s recommended that you use running shoes. If your workout involves a lot of running as well as a range of different activities, the safest thing to do is to have two pairs of shoes. One pair of training shoes and one pair of running shoes. It’s a pain to keep swapping between them but it’s better to be safe than sorry!
Final Thoughts On Running Shoes vs Training Shoes
Wearing the wrong shoes during your workout can lead to lower performance, discomfort, and even injury. To ensure you get the best out of yourself and see the gains you want, you must choose correctly between running shoes and training shoes!
