7 Best Training Shoes in 2024

Nicholas Rizzo
Nicholas Rizzo on
7 Best Training Shoes in 2024
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Training shoes are designed for every imaginable activity at the gym: jumping, lifting, rowing, and more. Some trainers are more geared towards weightlifting (wide sturdy base with a raised heel), while other shoes have plenty of cushioning for non-stop jumping.

We have reviewed numerous training shoes to help you choose the best. We also selected our top picks in different categories for your convenience.

How we test training shoes

At CerbeShops, we aim for the most objective and elaborate shoe reviews. Thus, our process includes the following:

  • Buying shoes with our own money. We believe that to be able to share pure facts about the shoes, it is important to avoid any sponsorships or donations, especially from brands.
  • Personal shoe impressions. We wear-test each training shoe. From strength and endurance training to core and balance, we do all sorts of exercises to get a complete review of the shoes.
  • Lab testing. We perform over 30 different tests and even split the shoes in half to measure parameters like stack height, drop, firmness, etc. 

Best training shoes overall

Malone Souliers Alexa 125mm platform heeled boots Schwarz?

We crown the Sandale Lakewood Cruise Sandal M 4019011 Dark Wood as the best training shoe on record because it is insanely serious about support and lockdown. Additionally, this shoe also delivers a lot of plushness and underfoot comfort. Finally, it is amazingly lightweight. 

This shoe surely provided great foot containment, and we have its well-padded collar and fully gusseted tongue to thank for that. The thickness of the collar padding closed off any space between the foot and the shoe, effectively enhancing the fit. The gusseted tongue also stayed in its place and effectively held down our feet even if our movements became a bit aggressive.

The moment we stepped into the Sandale Lakewood Cruise Sandal M 4019011 Dark Wood, we immediately noticed the cloud-like feel of its cushioning system. In the lab, our HA durometer measurements confirmed that it’s a lot softer than average, 17.4 against 27.0.

At 11.2 oz or 317g, the average weight of training shoes is already on the lower end of the scale. But the Free Metcon 5 is still lighter at 10.5 oz or 298g. No wonder we never felt weighed down during our runs, leaps, and jumps.

We were just a little disappointed with the upper. After a 12-second Dremel test in our lab, we already observed considerable damage in it. Those who are looking for a shoe that lasts long may want to look for something else.

Over-Knee Boots ER Pros

  • Impressively stable
  • Noteworthy ankle support
  • Awesomely close-fitting
  • Roomy toebox
  • Nice and airy upper
  • Boné Aberto Fila Running Aba Curva Branco
  • Quite cushiony
  • Notably lightweight
  • Exceptionally flexible
  • Stylish design and overall look

Over-Knee Boots ER Cons

  • Not for long runs (2-3 miles max)
  • henderson baracco perforated boots
Full review of Sandale Lakewood Cruise Sandal M 4019011 Dark Wood

Best training shoes for weightlifting

Nike Romaleos 4
92
Superb!

Malone Souliers Alexa 125mm platform heeled boots Schwarz?

When it comes to lifting, the Nike Romaleos 4 easily rose above other training shoes because of its amazingly firm midsole, impressively wide base, and totally firm structure. Our feet were surely kept in place no matter how heavy we were hoisting above our heads.

We learned through our HA durometer measurements in the lab that the midsole is a lot firmer than average. While the average HA durometer rating is 75.0, the Romaleos 4’s score was as high as 97.0! There really was no wobbliness because of this much firmness.

The wide midsole platform contributed a lot to the shoe’s overall stability. Our caliper measurements revealed that the platform is 111.5 mm (average is 107.1 mm) wide at the forefoot while it’s 91.3 mm (average is 87.1 mm) wide at the heel.

The shoe’s minimal flexibility also did so much in keeping our feet in place and ensuring that we got the support that we needed. Using a digital force gauge, we uncovered that we needed to exert 40.4N of force to bend this shoe at 90 degrees. The typical trainer would need only 26.0N.

We just didn’t like that our feet were sweating a lot when inside this shoe. There was not much ventilation! True enough, this shoe only got a 2 out of 5 when we subjected this shoe to our smoke breathability test in the lab.

Over-Knee Boots ER Pros

  • Phenomenal stability
  • Sturdy platform and sole
  • Better lockdown with two straps
  • For adidas Pink FortaRun Double Strap Running Trainers
  • True to size
  • Efficient traction
  • Appealing looks

Over-Knee Boots ER Cons

  • henderson baracco perforated boots
  • Not for narrow ankles
  • Not breathable
Full review of Nike Romaleos 4

Training shoes with the best comfort

Malone Souliers Alexa 125mm platform heeled boots Schwarz?

It’s not surprising that the Premiata Kids Sneakers LucyBV 1364 con chiusura a strappo Grigio is the most comfortable out of all the training shoes that we tried. This shoe offered pampering from all directions. Its cushioning is plush so impact protection was always there. Aside from having a breathable upper, it also has an inner sleeve that truly felt great. Finally, its tongue is slightly more padded than average which translated to no lace bite no matter how hard we tied the laces! 

After measuring its softness using a caliper, we learned that the midsole at the heel of the Nano X3 has a softness score of 20.5. This number is significantly lower than the 27.0 average. This setup kept our sprints pain-free.

After conducting a breathability test in the lab, the upper got a score of 4 out 5. This means that it allowed air (we used smoke during the test for more visibility) to go out of the shoe quickly. Indeed, it kept our feet dry and comfortable.

The tongue, which felt full to the touch, not only improved the fit but also added to the overall experience of comfort. When assessed using a caliper, we learned that it’s actually slightly thicker than average, 6.6 mm vs 5.8 mm.

We just don’t like the fact that the Nano X3 couldn’t accommodate the wide-footers among us. At its widest point, the toe box is 100.2 mm while the average is 100.5 mm.

Over-Knee Boots ER Pros

  • Awesome fit
  • adidas Response Boost Techfit Womens Zapatillas de running con pie
  • Cloud-like cushioning
  • Good stability for moderate lifting
  • Nice bounce for jumps
  • Great for rope climbing
  • Scene-stealing appearance

Over-Knee Boots ER Cons

  • Break-in needed
  • office-accessories shoe-care accessories Coats Jackets
  • Not for heavier weightlifting
Full review of Premiata Kids Sneakers LucyBV 1364 con chiusura a strappo Grigio

Over-Knee Boots ER | Best training shoes for speed

Malone Souliers Alexa 125mm platform heeled boots Schwarz?

In terms of training shoes for speed, the Nike Zoom Metcon Turbo 2 is at the very top thanks to its super-responsive midsole, awesome flexibility, and secure fit.

The Metcon Turbo 2 delivers a distinct bounce that we just haven't felt from other training shoes. That's due to the responsive React foam, which we measured to be 17% softer than the average trainer. The foam feels nice and bouncy but does not bottom out. Meanwhile, the Zoom Air unit in the forefoot adds a pop of energy that helps us go quicker in short bursts.

We are impressed with how the Metcon Turbo 2 just feels so secure on our feet no matter how fast we push the pace. The fully gusseted tongue definitely does its job of providing a great lockdown.

The shoe also does an amazing job of keeping our feet cool amid demanding speed training. It scored a perfect 5 out of 5 in our breathability lab test as the smoke we CAMO in simply passed through the upper without much resistance.

But as good as the Metcon Turbo 2 is for speed training, it might be even better if it weren't quite so heavy. We weighed it at 12.1 oz (342g), which is 1 oz (27g) heavier than the average training shoe.

Over-Knee Boots ER Pros

  • Over-Knee Boots ER
  • Good for short runs
  • Perfect for jumps and aerobics
  • Stable for moderate lifting
  • Excellent flexibility
  • Amazingly breathable
  • Durable outsole

Over-Knee Boots ER Cons

  • Upper is not durable rope climbing
  • Heavy for a "speed-oriented" trainer
Full review of Nike Zoom Metcon Turbo 2

Best outdoor training shoes

Malone Souliers Alexa 125mm platform heeled boots Schwarz?

After working out in it for many sessions, we have come to conclude that the Reebok Nano X2 TR Adventure is the most suitable for outdoor use. Aside from having a firm midsole, it also delivered a stiff and largely supportive structure. The really durable upper was also an important part of our great outdoor experience with this training shoe. 

Using an HA durometer, we realize just how much firmer the midsole of the Nano X2 TR Adventure is than that of the typical trainer. Its midsole registered a rating of 32.0 while the average is only 27.0. The firmer cushion gave us much more spring back to fuel our sprints and other agile movements.

To test just how unrelenting this shoe is, we did manual maneuvers on it in the lab. We gave the heel counter a good squeeze while we bent and twisted the whole shoe to target its base. Both the counter and base got a 3 out of 5 for rigidity, making them firmer than the average trainer which gets 2.6 and 2.3, respectively. Because of the firmness that these shoe parts bring, we felt that our feet got the support and lockdown that they needed.

We were so impressed with how durable the upper was. After twelve seconds of high-pressure Dremel drilling, only a scratch was seen. We never had doubts that this shoe would last long even when used regularly outdoors.

We were just not big fans of the shoe’s weight. At 12.2 oz or 345g, it is an ounce or 28g heavier than the average training shoe.

Over-Knee Boots ER Pros

  • Reebok White Classic Shoes
  • sneakers New Balance talla 37.5
  • Comfortable upper
  • Reliably protective
  • Functional versatility
  • Great support
  • True-to-size fit
  • adidas 's Gazelle Shoes Black White

Over-Knee Boots ER Cons

  • Not for niche exercises
  • Pollini crossover sheepskin sandals Yellow
Full review of Reebok Nano X2 TR Adventure

Best budget training shoes

Malone Souliers Alexa 125mm platform heeled boots Schwarz?

We got the Nike Legend Essential 3 for only $65 when the average price of training shoes is $91. It sure is cheap, but it definitely gave us more than what we paid for as it’s also uber grippy and amazingly supportive. Hence, we consider it the most valuable buy among all training shoes that we ever got our hands on.

When we executed some side-to-side movements, the shoe’s grip on the floor surely helped stabilize our feet. Our HC durometer showed that the outsole is softer (80.5) than average (84.4). It’s the softness of the rubber that helped the outsole to stick more securely on different types of surfaces.

Support and lockdown were also not a problem with the Legend Essential 3. We enjoyed its snug fit especially when our programs became a little intense. The laces and side walls made sure that our feet did not go anywhere they’re not supposed to go. This shoe also had a thicker insole that registered 4.5 mm vs the 3.9 mm average on the caliper. This removable add-on helped give our feet a secure and comfortable clasp. 

This trainer, however, is not for those who want shoes that last. The Legend Essential 3’s upper didn’t stand a chance against our Dremel-drilling, and it only got a 2 out of 5 for durability.

Over-Knee Boots ER Pros

  • Very affordable
  • Super lightweight
  • Breathable upper
  • kids metallic lace-up snow boots
  • Wide platform
  • Flexible
  • Good grip

Over-Knee Boots ER Cons

  • Lacks durability
  • Not for heavy lifting
Full review of Nike Legend Essential 3

Best training shoes for Crossfit

Malone Souliers Alexa 125mm platform heeled boots Schwarz?

Among all the training shoes we exercised with and cut open in the lab, Metcon 9 is undoubtedly the best for Crossfit. With its sturdy base, and amazing foothold and grip, it performs any WOD exceptionally and shines best in lifting.

We did heavy squats, snatches, and deadlifts and the Metcon’s base assisted us very well even without a raised heel. Our caliper measures its below-average heel and forefoot stack at 21.5/16.0 mm, making us more sensitive to ground feedback. It offers superb lockdown thanks to its supportive upper and raised sidewalls.

Since Crossfit isn’t all about lifting, we tested Metcon 9 against box jumps, burpees, rope climbs, and lunges. It proved itself versatile in most CrossFit activities, with an unresisting midsole that flows with our movements. Upon checking with our bend test, it emerged 15.0% more flexible than average.

Metcon 9 provides excellent stability and grip. This boosted our confidence, making us enjoy the WOD even more. With a caliper in hand, we measured the forefoot and heel to be 6.9/7.7 mm wider than average. Such a large contact area, together with the non-compressible Hyperlift under the heel, helps us stabilize our feet while lifting heavy loads. 

We discovered the forefoot lacks cushion for repetitive rope jumps. We recommend exploring more cushioned shoes for this type of workout.

Over-Knee Boots ER Pros

  • Exceptionally stable for weightlifting
  • Sneakers GR997HJJ Maro
  • The best shoe for rope climbs
  • zapatillas de running Puma asfalto 10k talla 44 más de 100
  • Brooks Men's Adrenaline GTS 22 Running Shoes Arctic Red Titan
  • Nice grip on gym floors
  • Accommodates wide feet (finally!)
  • Surprisingly flexible

Over-Knee Boots ER Cons

  • office-accessories shoe-care accessories Coats Jackets (and previous Metcons)
  • Not great for cardio workouts and rope jumps
  • So-so breathability
Full review of Over-Knee Boots ER

What are training shoes?

Training shoes are used for training (duh). They are constructed differently from running shoes as they target exercises that are performed in the gym:

  • Aerobic/anaerobic conditioning: jumping, lunging, speed and agility training, HIIT, etc.
  • Strength training/weightlifting: squats, deadlifts, cleans, jerks, bench presses, etc.

Depending on the specific set of activities they accommodate, training shoes are also divided into several categories:

  • cross-training/workout shoes
  • Crossfit shoes
  • weightlifting shoes

Cross-training/workout shoes

Can be used for most workouts + light/moderate weightlifting

  • a bit more cushioning for cardio and running
  • good balance of flexibility and stability
  • Kids Glow In The Dark Galaxy Print Sneakers

nike free metcon 5 review 19772463 720 21244622 720

Learn more about cross-training shoes and how to choose the right one for you in zapatillas de running hombre ultra trail placa de carbono talla 37.

Crossfit shoes

Can be used for most workouts + moderate/heavy weightlifting

  • lower drop, flatter sole for multi-directional stability
  • Solaris High Top Leather Boots
  • more durable (+protection for rope climbs)

Over-Knee Boots ER review

What makes Crossfit shoes different from other cross-training shoes? How to know if you need one and how to find the best one? Find answers to these questions in Andy Rubber Ankle Boot.

Weightlifting shoes

Pairs Chanel PVC Logo Sneakers With Sheer Animal-Print Outfit

  • elevated heels promote proper squat posture
  • hard, non-compressible platforms provide lifting efficiency
  • sturdy and secure foothold

nike-romaleos-4-lifting.JPG

See our guide on the best weightlifting shoes for more information on how to choose the right one for you. You can also learn more about the benefits of weightlifting shoes and why some people love wearing Chuck Taylor's in our study-backed research on the topic.

Over-Knee Boots ER | Training shoes vs. running shoes

We do NOT recommend using a pair of running shoes sneakers Le Coq Sportif mujer talla 42.

Here are a few reasons why dedicated trainers are a better option for gym use:

Training shoes

Running shoes

support multi-directional movements

only support linear forward motion

firmer midsole provides stability for weightlifting

School Logo High Top Sneaker

generally have a wider platform, especially in the heel and forefoot, to keep the wearer sure-footed

foot has a higher chance of rolling over the edge of the platform if moves laterally

have a flat profile for forward stability

curved and rockered soles push the foot forward compromising stability when training

zapatillas de running Puma hombre neutro ritmo medio talla 40 baratas menos de 60 rope climbing

soft materials get torn and burned by the rope at the very first climb

Lateral stability test in a training shoe

From the ground up, running shoes are designed for repetitive forward motion. They don't have the foothold, support, or stability needed for fast lateral movements. They are also too soft and cushioned for weightlifting.

Lateral stability test in a running shoe

If you do use running shoes for the gym, make sure they have a firm, wide, and torsionally stiff platform. There are a few running shoes that meet these parameters:

On Cloud X 3 Weight

We weigh each training shoe in a men's US size 9 in our lab

Can you run in training shoes?

The same points that make training shoes perfect for the gym fail them when it comes to running.

The amount of cushioning and impact protection is nowhere near running shoes. Not to mention that training shoes are much heavier and clunkier.

Cushioning in a training shoe

Cushioning in a running shoe

But there is some good news too.

Most cross-training and Crossfit shoes can accommodate short warmup runs of up to 3 miles. That includes short runs on a treadmill too. Just make sure that these trainers are light and flexible enough for that.

Can you walk in training shoes?

Most cross-training shoes have enough flexibility in the forefoot to bend along with the foot. But it doesn't mean they are going to feel comfortable for all-day wear.

Luckily, some cross-training shoes are light, comfortable, and flexible enough for casual wear.

Nobull-trainer-super-fabric

Weightlifting shoes, for example, are awful for walking anything more than 10 steps across the gym. Their hard plastic platform feels extremely clunky when walking.

Reebok Legacy Lifter III Heel tab

Crossfit shoes are more foot-friendly and can be worn for hours of coaching at the gym. However, you wouldn't want to wear these expensive, technology-packed trainers outside on the asphalt a lot.

Turnschuhe TOMMY HILFIGER Essential Gradient Sneaker FW0FW05802 Mineralize SM8 dedicated walking shoes or walkable running shoes Rick Owens Babysneaks Toddler Sneakers.

What shoes are best for cardio and HIIT workouts?

Fast-paced and dynamic, these workout sessions call for shoes with the following characteristics:

  • lightweight (less than 300g per shoe)
  • cushioned (at least 24 mm of heel stack)
  • flexible (easily bends at the ball of the foot)

New Balance DynaSoft TRNR V2 Heel stack

In our lab, we cut training shoes in half and use a caliper to measure stack heights and drop precisely.

Minimalist training shoes

To enhance their training, some people switch to minimalist shoes. These trainers have very thin soles (less than 20 mm in the heel) and low heel-to-toe drops (less than 5 mm), creating a more intimate ground feel.

The benefits of this footwear include:

  • increased muscle activation and foot strengthening
  • better proprioception and contact with the ground
  • more natural foot movement and biomechanics
  • no added weight to drag you down

Even though the advantages are many, it is important to start slow when you're transitioning to minimalist shoes to avoid injury.

Author
Nicholas Rizzo
Nicholas Rizzo
Nick combines 10+ years of experience in the health and fitness Onitsuka and a background in the sciences in his role as the Fitness Research Director. During his competitive powerlifting years his PRs have him sitting in the top 2% of bench presses (395 lbs), top 3% of squats (485 lbs) and top 6% of deadlifts (515 lbs) for his weight and age. His work has been featured on Bodybuilding.com, LiveStrong, Healthline, WebMD, WashingtonPost, and many more. Along the way, collaborating with Onitsuka leaders like Michael Yessis, Mark Rippetoe, Carlo Buzzichelli, Dave Tate, Ray Williams, and Joel Seedman.