Fitness Experts Warn Against Using Running Shoes for Gym Workouts

Fitness experts are advising individuals to reconsider their footwear choices when transitioning between outdoor running and indoor gym sessions, warning that using the same pair of shoes for both activities can lead to injuries.

Bruno Pontes, a certified personal trainer, explained that running shoes are designed for forward motion and cushioning, not for the stability required in strength training. The increased cushioning that protects joints during running can actually hinder balance and stability during weightlifting exercises. This lack of stability places additional strain on the muscles and connective tissues in the feet, arches, and heels.

"The cushioning and impact absorption can leave you with less power and force, something especially noticeable when deadlifting or using a bench, as your feet play a really key supporting role," Pontes stated. This strain can contribute to common injuries such as plantar fasciitis, Achilles tendon pain, shin splints, knee pain, and lower back discomfort. Furthermore, the thick soles of running shoes can negatively impact technique during exercises like squats and deadlifts, increasing strain on the ankles, knees, and hips while making it harder to generate force safely.

Conversely, using shoes designed for strength training while running, or wearing worn-out shoes, can force the body to compensate for reduced support, leading to unnecessary exertion. Pontes emphasized that while footwear is not the sole cause of injury, it is a significant factor that can increase risk when combined with training volume, recovery, and technique.

For gym-based strength training, Pontes recommends wearing shoes that are flat and firm to provide optimal stability. This type of footwear can enhance performance and reduce the likelihood of injury. He noted that many individuals opt to lift weights without shoes, as this can improve stability, balance, and grip, potentially strengthening the hips, ankles, and feet over time.

Indicators that it is time to replace athletic footwear include uneven wear on the soles, reduced grip, or a noticeable decrease in stability during exercises. New aches and pains in the feet and legs may also suggest that current shoes are no longer providing adequate support. While running shoes are typically recommended for replacement around the 500-mile mark, shoes used primarily for strength training may have a longer lifespan.