Is It OK to Work Out in Running Shoes? The Real Truth

You grab your running shoes, toss them on, and head to the gym. Maybe you’re doing squats, kettlebell swings, or burpees. Maybe you’re just trying to save time. But is it really okay to work out in running shoes? The answer isn’t as simple as yes or no - it depends on what you’re doing, how often you’re doing it, and what your body expects from your footwear.

Running shoes are built for one thing: forward motion

Running shoes are designed with one goal: to help you move efficiently in a straight line, over and over again. They have a lot of cushioning in the heel to absorb the impact of your foot hitting the ground at 2-3 times your body weight. The sole is often curved to help you roll from heel to toe. The upper is lightweight and breathable. All of that works great when you’re logging miles on pavement or a track.

But step into a gym and try a lateral shuffle, a box jump, or a deadlift - and suddenly those features become liabilities. The soft, cushioned heel can make you feel unstable during squats. The curved sole can cause your foot to roll inward during side-to-side movements. That’s not just uncomfortable - it increases your risk of ankle rolls, knee strain, and even plantar fasciitis over time.

What happens when you lift in running shoes?

Let’s say you’re doing heavy deadlifts or barbell squats. Your feet need to be flat on the ground, rooted, and stable. Running shoes? They’re basically foam pillows with a rubber bottom. That extra cushioning compresses under load, which means your body has to work harder to stay balanced. Your knees shift forward. Your hips don’t engage properly. Your form breaks down.

A 2023 study from the University of Wolverhampton tracked 84 lifters over 12 weeks. Those who trained in flat-soled shoes improved their squat depth by 17% and reduced lower back strain by 22% compared to those who used running shoes. Why? Because flat soles transfer force directly from the ground up through the body. Cushioned soles absorb it - and that’s the opposite of what you want when lifting.

What about HIIT, CrossFit, or circuit training?

High-intensity workouts involve jumping, changing direction, rapid stops, and quick pivots. Running shoes aren’t built for that. Their outsoles are designed for forward traction, not multidirectional grip. You’ll notice your foot sliding a little during lateral lunges. You might feel like you’re sinking into the shoe during jump rope. Over time, this leads to inefficient movement patterns - and injuries.

Think about it: if you’re doing 20 box jumps in a row, you want a shoe that snaps back, not one that squishes. If you’re doing agility ladder drills, you need grip on the sides, not just the front. Running shoes don’t offer that. Cross-training shoes, on the other hand, have a flatter, wider base, reinforced sidewalls, and a more durable outsole pattern designed for multi-directional movement.

Can you ever get away with it?

Yes - but only under specific conditions.

If you’re doing light cardio: steady-state jogging on the treadmill, a 20-minute elliptical session, or a slow bike ride - running shoes are fine. They’re comfortable and do their job well.

If you’re a beginner and just starting out: it’s better to use what you have than to skip the workout entirely. But treat it as a temporary fix. Once you start lifting heavier or doing more dynamic movements, upgrade.

If you’re only working out once a week and mostly doing bodyweight exercises: the risk is low. But if you’re training 3-5 times a week, your feet are paying the price - even if you don’t feel it yet.

What should you wear instead?

For strength training: go for flat-soled shoes. Weightlifting shoes have a raised heel (usually 0.5 to 1 inch) to help with squat depth and ankle mobility. If you don’t want to invest in those, a pair of Converse Chuck Taylors or minimalist shoes like Vibram FiveFingers work surprisingly well - as long as they’re flat and don’t compress.

For HIIT, CrossFit, or circuit training: look for cross-training shoes. Brands like Nike Metcon, Reebok Nano, and Adidas Adipower have a wide base, firm midsole, and durable outsole. They’re built to handle rope climbs, sled pushes, and burpees without breaking down.

For mixed workouts: some people use two pairs - running shoes for cardio days, cross-trainers for strength days. It’s not expensive if you buy one pair every 6-12 months. Your joints will thank you.

Signs you’re using the wrong shoe

Pay attention to your body. Here are red flags that your running shoes are working against you:

• Your knees ache after squats or lunges
• You feel unstable during lateral movements
• Your feet roll inward (overpronate) more than usual
• You get plantar fascia pain after workouts
• Your shoes wear out faster on the sides, not just the heel

If any of these sound familiar, it’s not just your form - it’s your shoes.

Cost vs. long-term damage

Running shoes cost £60-£120. Cross-trainers cost £80-£140. That’s a difference of maybe £40. But if you keep using running shoes for strength training, you could end up paying far more: physical therapy, missed training days, or even surgery for a meniscus tear or chronic tendonitis. That’s not an exaggeration. I’ve seen it happen in local gyms in Bristol - people blaming their knees for “just getting old,” when it was really their footwear.

It’s not about being fancy. It’s about being smart. Your feet are your foundation. If your foundation is soft, everything above it suffers.

Bottom line

Running shoes are great for running. That’s it. They’re not designed for lifting, jumping, or changing direction. Using them for anything else is like using a toothbrush to hammer a nail - it might work in a pinch, but you’re asking for trouble.

If you’re serious about your fitness, match your shoes to your workout. Swap them out. It’s not a luxury. It’s a necessity.