Runners, flat shoes or bare feet – what should I wear to lift weights?

If you frequent the gym, you've got probably been told that you should not lift weights amongst runners.

The general perception is that that is bad to your performance and might result in injuries.

But is it really so? Let's unpack the science.

What are your feet doing if you lift?

Your feet are the important thing to exercising safely and effectively.

They act like a spring if you walk and run Help advance You move forward with every step. Your feet also enable you. Maintain balance while supporting your weight.

When you lift any amount of weight (for instance, compound exercises like squats) your feet are working hard to maintain you stable – even in case you're not pondering much about them.

Researchers have also suggested that having a stable foot helps you push off more. Effectively in the ground. This can increase the quantity of weight you possibly can safely lift.

But what you wear in your feet may contribute.

Can't I just wear runners?

Not surprisingly, given their name, are trainers. Specially designed. To improve your performance and protect your feet while running.

They typically have a raised heel, a thick, cushioned sole to soak up shock, and a “swayed” shape that helps you roll out of your heel to your toes. These features help reduce the impact of running in your body.

But on the gym, this cushion may be unique Absorb the power You create when lifting weights, making you are feeling less stable, Strong, and powerful. This is why some may say you should not lift weights in trainers.

Some people could also be concerned that this may result in weightlifting injuries.

one 2016 study Wearing trainers for exercises like squats can change the range of motion in your ankles and knees. But there is no such thing as a peer-reviewed evidence linking these changes to injury.

What are my other options?

In addition to trainers, there are three other varieties of shoes that individuals commonly wear when lifting weights: minimalist (sometimes called “barefoot”), flat, or weightlifting shoes.

Minimal shoes are designed. Simulate being barefoot.. They have thin soles with almost no cushioning, and are intended to let the foot interact with the bottom as in case you weren't wearing shoes. Flat shoes designed for casual wear, comparable to Vans or Converse, have thin soles without cushioning.

As a result, most of these shoes may be a very good alternative for weight lifting because they might be more stable than runners.

In contrast, weightlifting shoes are designed to enhance. How do you perform? In the gym

They normally have a raised heel and a solid, hard sole with no give, often made from wood or hard plastic. It helps you. Be steady At the underside of the deep squat, which is very useful for movements like squats, cleans, and snatches.

But how do these different shoes stack up?

Studies taking a look at the impact of footwear on gym performance are mostly limited to the squat and deadlift, perhaps because they concentrate on leg strength.

A study A 2020 comparison of running and weightlifting shoes found that the latter helped people sit with a more upright torso and more flexibility within the knees.

This can relieve lower back tension and make your leg muscles work harder, which is the most important purpose of exercise.

likewise, Research from 2016 People wearing weightlifting shoes have been shown to feel more stable when sitting. This suggests that they might be a greater option for this particular exercise.

Oh 2018 study Focused on people doing deadlifts. He found that trainers reduced how quickly people could push force into the bottom in comparison with when they simply wore socks. This may suggest that they were more stable without trainers.

However, this difference was and is just not small Continuous replication In other studies.

So what shoes should I wear?

It ultimately depends upon your personal goals and situation.

Weightlifting shoes could also be your best bet when doing squats. But in case you mainly follow deadlifts, flat shoes can increase your performance quite a bit. This is in case your goal is to lift as much weight as possible.

However, in case you are an Olympic weightlifter who must get right into a deep squat position for competition, weightlifting shoes are the perfect option.

For everyone else, it doesn't matter much what shoes you wear. So wear whatever is most comfortable and keep lifting those weights.