There are so many cross-training shoes on the market that finding the perfect pair can be a pretty daunting task. Every day, I spend a considerable amount of time answering questions about cross-training shoe questions on Instagram and on my YouTube channel. Which cross-training shoe is best for CrossFit? Which cross-training shoe is best for women, men, and shorter runs?
The questions never stop and there are always layers of context needed when finding the best cross-training shoes for your needs. Instead of being reductionist and giving some generic blanket answer, I wanted to help contextualize which cross-training shoes are best in certain settings.
Every cross-training shoe listed below has been hand-tested by myself and there are individual reviews on each model, which are all linked below to provide you with even more information. I want to provide you with as many insights and context as possible when deciding on your best cross-training shoes.
Best Cross-Training Shoes In 2022
- Best Cross Training Shoes for CrossFit
- Best Cross Training Shoes for Gym
- Best Cross Training Shoes for Men
- Best Cross Training Shoes for Women
- Best Cross Training Shoes for Flat Feet
- Best Cross Training Shoes for Jump Rope
- Best Cross Training Shoes for Running
Every shoe listed below is a model that I’ve worn and have done extensive testing in. You’ll never find round-up articles on my site that feature cross-training shoes and products that I’ve never physically worn myself. You can tell which sites have never actually wear-tested their models.
*Note, all weights below for shoes were taken for size 10s. If you have smaller or larger sizes, then it would safe to account for a slight decrease and increase, respectively.
Best Cross Training Shoes for CrossFit
When testing cross-training shoes for CrossFit, I assess how a model responds to multiple training asks. For example, I’m looking at stability, versatility, and a shoe’s ability to support niche training asks that come with CrossFit, such as rope climbing, handstand push-ups, and more.
Update 11/8/21: I’m adding the STR/KE MVMNT Haze Trainer to my CrossFit sub-section as my top pick. After months of testing this model, I’m seriously impressed with its performance overall. The three other models are also great options, so I kept them all in, and I’ll feature four models for the CrossFit section!
1. STR/KE MVMNT Haze Trainer
The STR/KE MVMNT Haze Trainer has earned my top spot for best CrossFit shoes in 2021. This model continually delivers strong performance across the board for both CrossFit and heavy lifting. The medium-density midsole provides a strong blend of versatility and stability and I’ve trained well over 500 lbs in this model as well.
In addition, this model also features a wider toe box that is comparable to what the Altra Escalante uses (if you’ve ever worn them!) and has a highly maneuverable outsole. The outsole bends and flexes well to accommodate all styles of training. The upper construction is also durable and resilient to abrasion.
- Best For: CrossFit-Style Training
- Heel-to-Toe Drop: 4mm
- Weight: 11.2 oz
- Removable Insole: Yes
- Sizing: True to Size
- Read My Review: STR/KE MVMNT Haze Trainer Review
STRIKE MVMNT Haze Trainer
$150
Best For
- Heavy Lifting
- Cross-Training Workouts
- Athletic-Focused Sessions
- Shorter Runs (<3 miles)
Falls Short
- For Cost-Efficiency
- For Custom Orthotics
2. Nike Metcon 6
My second pick for CrossFit in 2021 is the Nike Metcon 6. This model features an incredibly stable construction, a dual-textured insole for versatility support, and multiple features to support the avid CrossFit athlete.
In this model, I’ve trained well over 500 lbs and have never had issues with stability and this model is fairly durable across the board. Plus, with the Nike Metcon 7’s release, you can usually find the Nike Metcon 6 marked down so it’s a win-win.
- Best For: CrossFit-Style Training
- Heel-to-Toe Drop: 4mm (with removable 8mm Hyperlifter insert)
- Weight: 12.8 oz
- Removable Insole: Yes
- Sizing: True to Size, but Toe Box Fits Slimmer
- Read My Review: Nike Metcon 6 Review
Nike Metcon 6
$130
Best For
- Lifting Heavy
- Functional Fitness Workouts
- Casual Agility Workouts
Falls Short
- Daily Comfort
- Longer Runs
- Budget-Friendliness
3. Reebok Nano X
The Reebok Nano X is also another fantastic cross-training shoe for CrossFit. This model’s split outsole construction, rope guards, and high-density foam midsole provide an awesome blend of versatility, stability, and long-term durability.
In the Reebok Nano X, I’ve deadlifted over 500 lbs with ease and really like to use this model for my athletic-focused training. The split outsole construction provides this shoe with awesome traction and the ability to really ground the feet when training.
- Best For: CrossFit-Style Training
- Heel-to-Toe Drop: 4mm
- Weight: 13.9 oz
- Removable Insole: Yes
- Sizing: True to Size
- Read My Review: Reebok Nano X Review
Reebok Nano X
$130
Best For
- Heavy Lifting
- Functional Fitness Workouts
- Casual Agility Training
Falls Short
- For Day-to-Day Comfort
- Being Budget-Friendly (depending on sales!)
4. NOBULL Trainers
The NOBULL Trainer is another consistent option for tackling CrossFit workouts. This model doesn’t have as many construction frills as the two shoes above, but provides adequate durability and is consistently stable.
The NOBULL Trainer’s main claim to fame is their SuperFabric upper which is great at resisting friction and abrasion from things like rope climbs and burpees. Additionally, this shoe’s high-density midsole and the wider toe box are also great for lifting.
- Best For: CrossFit-Style Training
- Heel-to-Toe Drop: 4mm
- Weight: 10.7 oz
- Removable Insole: Yes
- Sizing: True to Size
- Read My Review: NOBULL Trainers Review
NOBULL Trainer
$129
Best For
- CrossFit-Style Training
- Lifting
- Daily Wear
- Casual Classes and HIIT
Falls Short
- For Running
- For Plyometrics and Athletic Training
Best Cross Training Shoes for the Gym
If you’re more of a recreational lifter and you want a pair of cross-training shoes for the gym, then you’re likely not as worried about some of the more CrossFit-geared features of some shoes. Great cross-training shoes for the gym and recreational lifting are those that are stable with a blend of versatility.
Update 11/8/21: I’m updating my top spot here and replacing the Nike Metcon 7 with the Nike Metcon 6. After a couple of months, the outsole on my Metcon 7s is already starting to peel off slightly and I’ve swapped back in my Metcon 6’s as my top shoe cross-training shoe for the gym.
1. Nike Metcon 6
The Nike Metcon 6 delivers a stable sole construction for even the heaviest training sessions. The tread in this model provides adequate grip and the split density insole provides a nice blend of forefoot versatility and midfoot/heel stability for heavy barbell lifts.
I also like that the Nike Metcon 6 comes with the additional Hyperlift insert. This helps bring the heel-to-toe drop from 4mm to 12mm which is awesome for the lifters that want a bit more heel elevation for their training goals. For the context of lifting and gym workouts, this can make the Nike Metcon 6 like a pseudo-lifting shoe in the event you want an “all-in-one” style gym shoe.
- Best For: CrossFit-Style Training
- Heel-to-Toe Drop: 4mm (with removable 8mm Hyperlifter insert)
- Weight: 12.8 oz
- Removable Insole: Yes
- Sizing: True to Size, but Toe Box Fits Slimmer
- Read My Review: Nike Metcon 6 Review
Nike Metcon 6
$130
Best For
- Lifting Heavy
- Functional Fitness Workouts
- Casual Agility Workouts
Falls Short
- Daily Comfort
- Longer Runs
- Budget-Friendliness
2. Under Armour TriBase Reign 3
The Under Armour TriBase Reign 3 is what I would call an unsung hero. This is the strongest model yet in the TriBase Reign series and features a reworked and durable upper that supports long-term durability especially for the gym-goer that just plans to train recreationally in them.
They have a lower heel-to-toe drop and a Micro G Foam midsole with a full rubber outsole to promote overall stability. Additionally, they have a low-cut bootie-style design which makes them an “athletic-fitting” model in HIIT, agility, and plyometric sessions.
- Best For: Lifting, HIIT, and CrossFit-Style Training
- Heel-to-Toe Drop: 2mm
- Weight: 11.2 oz
- Removable Insole: Yes
- Sizing: True to Size, but Has a Slimmer Toe Box
- Read My Review: Under Armour TriBase Reign 3 Review
UA TriBase Reign 3
$120
Best For
- Heavy Training
- Agility Workouts
- HIIT Training
- CrossFit Style Workouts
Falls Short
- For Running Long Distances
- For Having a Higher Heel-to-Toe Drop
3. GORUCK Ballistic Trainers
The GORUCK Ballistic Trainers are a solid model for the lifter that wants durability and stability. This model is slightly heavier than other cross-training shoes which makes it not the best for things like CrossFit and HIIT but great for more static lifting and resistance training.
The GORUCK Ballistic Trainers features an 8mm heel-to-toe drop and dual material midsole for overall stability and versatility. For a first pass, I think GORUCK made a pretty solid shoe with the Ballistic Trainers and for strength training, they’re solid across the board.
- Best For: Lifting
- Heel-to-Toe Drop: 8mm
- Weight: 11.2 oz
- Removable Insole: Yes (comes with two insoles, one flat, and one anatomically shaped)
- Sizing: True to Size
- Read My Review: GORUCK Ballistic Trainers Review
GORUCK Ballistic Trainers
$125
Best For
- Heavier Training
- Versatile Workouts
- Day-to-Day Wear
- Shorter Runs
Falls Short
- For Longer Runs
- For Agility Training
Best Cross Training Shoes for Men
Generally, men will want a cross-training shoe that has a slightly wider last. In addition, durability and stability are usually at the forefront of the types of cross-training men are looking for when they ask me for recommendations.
1. Reebok Nano X
It’s tough to beat the Reebok Nano X when it comes to tackling a variety of tasks in one shoe. The Reebok Nano X has a slightly wider toe box, has a durable upper construction, and the stability for crushing heavy lifts. When training over 500 lbs in this model, I never really notice an issue with compression whatsoever.
In addition, the high-density foam midsole in the forefoot makes this model a good option for the guys that like to blend athletic-focused training with their lifting. To top it off, this model is marked down pretty heavily right now due to the Reebok Nano X1’s release.
- Best For: CrossFit-Style Training
- Heel-to-Toe Drop: 4mm
- Weight: 13.9 oz
- Removable Insole: Yes
- Sizing: True to Size
- Read My Review: Reebok Nano X Review
Reebok Nano X
$130
Best For
- Heavy Lifting
- Functional Fitness Workouts
- Casual Agility Training
Falls Short
- For Day-to-Day Comfort
- Being Budget-Friendly (depending on sales!)
2. Nike Metcon 6
For the guy that has a more neutral foot width, it’s hard to fault the Nike Metcon 6. This model can be highly versatile for the gym-loving guy and provides plenty of stability for maximal lifts. The dual-textured insole also provides a little versatility for the guy that likes to tackle athletic-focused training here and there.
Another perk to the Nike Metcon 6 in regard to lifting is that you receive an additional Hyperlift insert which gives you the option of increase the heel-to-drop from 4mm to 12mm to support lower body training goals. This lift provides a nice middle-ground for guys that don’t want to invest in weightlifting shoes.
- Best For: Lifting, CrossFit-Style Training
- Heel-to-Toe Drop: 4mm (with removable 8mm Hyperlifter insert)
- Weight: 12.8 oz
- Removable Insole: Yes
- Sizing: True, but Fits Slimmer
- Read My Review: Nike Metcon 6 Review
Nike Metcon 6
$130
Best For
- Lifting Heavy
- Functional Fitness Workouts
- Casual Agility Workouts
Falls Short
- Daily Comfort
- Longer Runs
- Budget-Friendliness
3. Inov-8 F-Lite G 300
The Inov-8 F-Lite G 300 is a model that often flys under most lifter’s radars. Personally, I love this shoe for tackling hybrid tasks in the gym. This model as a whole has been incredibly durable for me and has supported some of my heavier lifts. I noticed very little compression in this model when working over 450 lbs in deadlifts.
One of the biggest pros of this model is the Graphene construction — hence the “G” in the name. Graphene supports this model’s overall durability and ability to perform well with stability and versatility geared tasks.
- Best For: Lifting, HIIT, CrossFit-Style Training
- Heel-to-Toe Drop: 6mm
- Weight: 12.3 oz
- Removable Insole: Yes
- Sizing: True to Size
- Read My Review: Inov-8 F-Lite G 300 Review
Inov-8 F-Lite G 300
$150
Best For
- Versatile Training
- Recreational Lifting
- Shorter Runs
- Plyometrics
Falls Short
- For Cost-Efficiency
Best Cross Training Shoes for Women
Generally, when women ask me about cross-training shoes on my YouTube channel, they want models that provide a nice level of versatility, a fit that is conducive for their foot anatomy, and a nice level of stability.
1. Nike Metcon 7
For blending versatility, durability, and stability, I think the Nike Metcon 7 does a pretty phenomenal job. Plus, this model has a more neutral fitting last so they’re not so wide that women feel like they’re swimming in this model. The Nike React Foam midsole is reactive for a wide range of tasks.
Another nice perk of the Nike Metcon 7 is its overall weight and upper construction. This model is lighter than the Nike Metcon 6 by a slight margin and the chain-link upper construction does a good job at resisting friction from various objects in the gym.
- Best For: Lifting, HIIT, and CrossFit-Style Training
- Heel-to-Toe Drop: 7mm
- Weight: 12.4 oz
- Removable Insole: Yes
- Sizing: True to Size
- Read My Review: Nike Metcon 7 Review
Nike Metcon 7
$130
Best For
- Heavy Training
- CrossFit Workouts
- Rope Climbs
- Plyos and Agility Workouts
- Short Runs
Falls Short
- For Long-Distance Runs
- For Wider Feet
2. Inov-8 F-Lite 235 V3
The Inov-8 F-Lite 235 V3 is seriously a slept on cross-training shoe. This model has a lower 4mm heel-to-toe drop and a Dynamic Fascia Band construction that gives it a more “natural” feeling. Basically, it’s a great model to promote one’s feeling with the ground and its overall width is more neutral so its fits really well for most women.
For the athlete that loves lifting, tackling HIIT sessions, and lighter runs, the Inov-8 F-Lite 235 V3 is a great pick. The flexibility is solid, it’s lightweight, the fit feels athletic, and the stability is solid across the board.
- Best For: Lifting, HIIT, Agility, and CrossFit-Style Training
- Heel-to-Toe Drop: 4mm
- Weight: 10.1 oz
- Removable Insole: Yes
- Sizing: True to Size
- Read My Review: Inov-8 F-Lite 235 V3 Review
Inov-8 F-Lite 235 V3
$140
Best For
- Agility Workouts
- Plyometric Training
- Athletic Training
- Recreational Lifting
Falls Short
- For Cost-Efficiency
3. Nike React Metcon Turbo
The Nike React Metcon Turbo is also a great cross-training shoe for blending elements of stability and versatility together. This model features an outsole that has a disassociated construction between the heel and forefoot. Basically, the forefoot and heel rubber are separated so the outsole is highly mobile.
The React Metcon Turbo’s insole features Nike React Foam which helps to give this model a nice level of reactivity in HIIT and plyometric sessions. If you love a more “minimalist” style shoe that feels very athletic, then I think you’ll really like the Nike React Metcon Turbo.
- Best For: Lifting, HIIT, Agility, and Classes
- Heel-to-Toe Drop: 4mm
- Weight: 12 oz
- Removable Insole: Yes
- Sizing: Length Is True, Width Is Narrower
- Read My Review: Nike React Metcon Turbo Review
Nike React Metcon Turbo
$150
Best For
- Heavier Training
- Agility Workouts
- HIIT Training
- Versatile Workouts
Falls Short
- For Longer Runs
- For Cost-Efficiency
Best Cross-Training Shoes for Flat Feet
If you have flat feet, it can be a total drag trying to find the right cross-training shoes to accommodate your needs. Oftentimes, cross-training shoes are not the most conducive to flatter footed individuals, so below, I’ve provided three of my picks that I think do a decent job for lifters and athletes with flat feet.
1. Reebok Nano X1
The Reebok Nano X1 provides a slightly wider last and bit of arch support than prior Reebok Nano models. For flat-footed athletes, generally, the toe box in this model is wide enough to accommodate wider foot anatomy and the overall mid-foot is okay for providing some support.
The Nano X1 features Reebok’s signature Floatride Energy Foam throughout its midsole which gives this model a heightened level of reactivity compared to prior Reebok Nanos. In addition, the Reebok Nano X1 has a ton of iterations, so you can select a model that is conducive to your wants.
Personally, my favorite Reebok Nano X1 model is the Nano X1 Adventure!
- Best For: Recreational Lifting, HIIT, Agility, and Lighter Runs
- Heel-to-Toe Drop: 7mm
- Weight: 12.1 oz
- Removable Insole: Yes
- Sizing: True to Size
- Read My Review: Reebok Nano X1 Review
Reebok Nano X1
$130
Best For
- Class Workouts
- Shorter Runs
- Plyometric Training
- Casual Lifting
Falls Short
- For Maximal Lifting
- For Easy Break-In Periods
2. NOBULL Trainers
The NOBULL Trainers are another good option for those with flat feet. This model’s last is fairly wide throughout the forefoot, mid-foot, and heel, so if you have wider feet, you’ll likely not feel too cramped in this model. Additionally, the NOBULL Trainers have minimal arch support so if you have low arches, then this model will likely fit pretty well.
The high-density midsole and Superfabric upper on this model help provide adequate levels of stability and durability. Overall, the NOBULL Trainers provide an overall flatter surface area for lifters with flat feet and lower arches.
- Best For: Recreational Lifting, CrossFit-Style Training
- Heel-to-Toe Drop: 4mm
- Weight: 10.7 oz
- Removable Insole: Yes
- Sizing: True to Size
- Read My Review: NOBULL Trainers Review
NOBULL Trainers
$130
Best For
- Recreational Lifting
- CrossFit
- Long-Term Durability
Falls Short
- For HIIT and Agility
- For Running
3. PUMA Fuse Training Shoes
Believe it or not, the PUMA Fuse Training Shoe is a decent option for someone with flatter feet and lower arches. This model’s toe box has adequate room and the mid-foot offers a small level of support. Factor in the low-to-the-ground feel and this model is solid for flat-footed athletes with low arches.
This model’s outsole is flexible yet stable and for a first pass, PUMA did a fairly good job on this model. It’s not as hyper-focused on some CrossFit construction elements as other cross-training shoes, but for the price and for the wider footed athlete, I think this model does a pretty good job across the board.
- Best For: CrossFit-Style Training
- Heel-to-Toe Drop: 4mm
- Weight: 10.7 oz
- Removable Insole: Yes
- Sizing: True to Size
- Read My Review: PUMA Fuse Training Shoes Review
PUMA FUSE
$90
Best For
- Heavy Training
- Agility Workouts
- HIIT Training
- Sprints
Falls Short
- For All-Day Comfort
- For Longer Runs
Best Cross-Training Shoes for Jump Rope
If you train with jump ropes often and need a highly responsive cross-training shoe, then the list below is perfect for you. All of the shoes listed below have reactive forefoot constructions for accommodating jump roping.
1. UA HOVR Rise 3
The UA HOVR Rise 3 model is a solid option for jump rope due to its HOVR midsole construction. The forefoot is reactive and provides a nice bounce for both jump rope and more athletic-style bounding activities. Under the forefoot, this model also has grooved under the forefoot to improve its overall “bounce” and break in fairly easily.
Outside of the HOVR midsole, this model also features Under Armour’s TriBase outsole technology which adds a nice mid-foot level of stability for other jumping-focused activities.
- Best For: Jump Rope, HIIT, and Classes
- Heel-to-Toe Drop: 8mm
- Weight: 11.2 oz
- Removable Insole: No
- Sizing: True to Size
- Read My Review: UA HOVR Rise 3 Review
UA HOVR Rise 3
$110
Best For
- HIIT Training
- Class Workouts
- Recreational Lifting
- Short/Mid-Range Runs
Falls Short
- For Rope Climbs
- For Maximal Lifting
2. Reebok HIIT TR Review
The Reebok HIIT TR shoe is a solid budget-friendly model for supporting jump rope and other HIIT-focused bounding activities. This model has a responsive foam midsole and grooves throughout the outsole to increase this model’s flexibility from the onset of its first use.
In addition, this model also features a bootie-style design which provides a comfortable and lightweight feel. The best part about this model is its overall price and if you plan to mostly jump rope in them, then this is a good pick for you.
- Best For: Jump Rope, HIIT, and Classes
- Heel-to-Toe Drop: N/A
- Weight: 11.2 oz
- Removable Insole: Yes
- Sizing: True to Size
- Read My Review: Reebok HIIT TR Review
Reebok HIIT TR
$90
Best For
- HIIT Training
- Class Workouts
- Casual Lifting
- Plyometrics
Falls Short
- For Heavy Training
- For Longer Runs
3. Nike React Metcon Turbo
The Nike React Metcon Turbo is probably the most athletic feeling shoe on this entire list. This model may not be as soft overall as the above two options, however, if you’re someone that likes a little shoe stiffness for jump rope, then this model will be the best fit for you.
The low-profile design and breathable construction make this shoe a joy for jump roping for longer durations for the athlete that loves more athletic-style footwear. The bounce you get in this model is from Nike React Foam in the insole.
- Best For: Jump Rope, Lifting, HIIT, Agility, and Classes
- Heel-to-Toe Drop: 4mm
- Weight: 12 oz
- Removable Insole: Yes
- Sizing: Length Is True, Width Is Narrower
- Read My Review: Nike React Metcon Turbo Review
Nike React Metcon Turbo
$150
Best For
- Heavier Training
- Agility Workouts
- HIIT Training
- Versatile Workouts
Falls Short
- For Longer Runs
- For Cost-Efficiency
Best Cross-Training Shoes for Running
It’s important to note that when I reference running in cross-training shoes, I’m specifically talking about shorter runs. Cross-training shoes are not ideal for mid-range and longer runs, so in the context of shorter runs, in this article, I’m referencing running three miles and below.
1. ON Cloud X Training Shoes
The Cloud X Training Shoes are a fantastic option for the lifter that wants to tackle runs on a regular basis and doesn’t plan to train super heavy. This model is incredibly lightweight, features ON’s CloudTec midsole technology, and is okay for casual lifts up to 225 lbs.
If you’re running 1-3 miles, this shoe is perfect for you especially if you train on the lifter side. Of all the cross-training shoes up here, this is the model to go for if you prioritize running over lifting heavy in a regular training session.
- Best For: Shorter Runs, Light Lifting, HIIT, Agility
- Heel-to-Toe Drop: 6mm
- Weight: 8.8 oz
- Removable Insole: Yes
- Sizing: True to Size
- Read My Review: On Cloud X Review
On Cloud X
$139.99
Best For
- Plyometrics
- Short/Mid-Range Runs
- HIIT Training
- Agility Workouts
Falls Short
- For Cost-Efficiency
- For Heavy Lifting
- For Long-Term Durability
2. STR/KE MVMNT Vimana Hybrid Runner
The STR/KE MVMNT Vimana Hybrid Runner is a phenomenal model for tackling trail runs, road runs, decently heavy lifts, and it works well as a daily driver. This model features STR/KE MVMNT’s Cush50™ EVA/EPE Midsole which provides a nice blend of stability and versatility.
I’ve trained up to 455 lbs in this shoe with no issues and have tackled 4-mile trail runs and this model has performed well across the board. This model also features STR/KE MVMNT’s Meta Platform outsole which provides ample ground feedback and stability and an Omni-directional tread for outdoor training. The Vimana Hybrid Runner is definitely worth looking into if you love trail running and lifting and want a shoe for tackling it all.
- Best For: Trail Runs, Road Runs, Lifting, Daily Wear
- Heel-to-Toe Drop: 4mm
- Weight: 8.8 oz
- Removable Insole: Yes
- Sizing: True to Size
- Read My Review: STR/KE MVMNT Vimana Hybrid Runner
STR/KE MVMNT Vimana Hybrid Runner
$160
Best For
- Trail Runs (Easy to Semi-Technical Terrain)
- Short to Mid-Range Road Runs
- Recreational Training
- Outdoor Workouts
Falls Short
- For Cost-Efficiency
- For Highly Technical Trail Runs
3. Reebok Nano X1 Adventure (For Outdoor Runs)
The Reebok Nano X1 Adventure has been my favorite cross-training shoe for casual trail runs. This model features a beefed-up lug pattern that grips most gravel and dirt surfaces really well. I’ve been using mine mostly on trails in Golden, Colorado, and they’ve been awesome for shorter trail runs.
In addition to the reworked outsole lug thickness, this model also features a Flexweave construction that is easy to clean and fairly durable from outer abrasion which is also great for trail running.
- Best For: Recreational Lifting, HIIT, Agility, and Lighter Runs
- Heel-to-Toe Drop: 7mm
- Weight: 12.1 oz
- Removable Insole: Yes
- Sizing: True to Size
- Read My Review: Reebok Nano X1 Adventure Review
Reebok Nano X1 Adventure
$130
Best For
- Outdoor Training
- Recreational Lifting
- Light Trail Runs
- Daily Wear (due to comfort)
Falls Short
- For Maximal Lifting
Cross-Training Shoe Benefits
Cross-training shoes have surged in popularity over the last decade with the boom of CrossFit and mass acceptance of more women and men resistance training. By nature, cross-training shoes are designed to tackle a wide variety of needs, wants, and preferences.
If you’re looking into cross-training shoes — especially for the first time — it’s important to understand some of the benefits that come along with this style of footwear. This way you’ll know exactly how to answer, “Why cross-training shoes?”
1. Great Versatility
The first benefit of cross-training shoes is their ability to tackle a wide variety of tasks. Whether you’re lifting, tackling plyometrics, HIIT training, or CrossFit workouts, cross-training shoes will usually be able to stand up to the task.
It’s important to note that some cross-training shoes will ebb and flow in regard to their specialties. For example, some shoes will be on the more stable end of the spectrum while others will provide more versatility.
2. Firmer Midsoles and Outsoles
A lot of cross-training shoes are designed to support heavy lifting. In general, compared to more general training shoes and running shoes, cross-training shoes will utilize more high-density foams in their midsoles and firmer rubbers in their outsoles.
The blend of these two construction components helps this style of shoe compress very little under external loads. So, if you’re squatting heavy, cleaning, snatching, or training recreationally, these shoes will help provide you with a more stable base compared to their peers.
3. Specialty Construction Features
The cool thing about cross-training shoes is that they all come with their own list of unique features. Some shoes are better at supporting niche activities like rope climbs, while others are better for supporting maximal loads over 500 lbs.
When searching for cross-training shoes, generally, you’ll start to see trends of certain construction traits that correspond to functionality purposes that more general training shoes lack and don’t possess.
How Should Cross-Training Shoes Fit?
A cross-training shoe’s fit will be individual, however, as a general rule of thumb, you’ll likely want between .2-.4″ of room in the toe box. This will provide enough room to avoid jamming the toes excessively in every workout while also not making them too loose to where you experience heel slip.
It’s important to recognize that every shoe will fit slightly differently and this is due to the multiple types of lasts companies can use when creating models. This is why some models feel wider than others, it’s not you, it’s the companies using different last (foot molds) to create their models.
If a cross-training shoe’s fit feels weird on you, then I’d highly suggest looking for models that have molds that work better for your foot’s anatomy. Trial and error will be your best bet as you find your ideal pairs and brands that work well for you.
Frequently Asked Questions (FAQ)
Q:What are cross-training shoes good for?
Q:How should cross-training shoes fit?
Q:Is it OK to run in cross-training shoes?
Takeaway Thoughts
The cross-training shoe game continues to innovate just like the talent in strength sports and the training methodologies we use on a weekly basis. There are countless options on the market, so it’s totally normal if you feel overwhelmed especially if you’re new to cross-training shoes.
If you ever have any questions at all, drop a comment below or reach out to me personally on Instagram (@jake_boly), and I’ll gladly help direct you to the best models for your contextual needs.
That Fit Friend’s Top Shoe Picks | Class of 2022
The best workout shoes to buy in 2022.
- Best Trainer for CrossFit: STR/KE MVMNT Haze Trainer
- Best Trainer for the Gym: Nike Metcon 6
- Best Trainer for Men: Reebok Nano X
- Best Trainer for Women: Nike Metcon 7
- Best Trainer for Flat Feet: Reebok Nano X1
- Best Trainer for Jump Rope: UA HOVR Rise 3
- Best Trainer for Running: ON Cloud X
Updated as of January 3rd, 2022 to reflect recent changes in cross-training shoe rankings per my testing protocols and how the shoes perform and have been performing.
*Subject to change as more cross-training shoes are tested and reviewed!
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