Hey everyone, Coach Joel here from Training for Excellence! Today, we’re diving into an essential part of any CrossFit or gym workout: the right shoes. Proper footwear is crucial for performance, safety, and achieving your fitness goals, whether you’re focused on strength training or endurance. Here’s why it matters and what to consider when picking out CrossFit shoes.

Why Flat, Low-Drop Shoes Work Best for CrossFit

In CrossFit, we perform a variety of movements—lifting, running, jumping, and more. Unlike running shoes, CrossFit shoes are typically flat, with a heel-to-toe drop of around 4 to 8 mm. This lower drop helps with:

• Stability: Flat shoes provide a stable base, critical for lifting exercises like squats or deadlifts.
• Balance and Ground Contact: With less cushioning, CrossFit shoes allow for better ground feel, promoting balance and agility.
• Neutral Foot Position: A low-drop shoe encourages proper alignment, taking pressure off the knees, ankles, and lower back.

Why Running Shoes Don’t Work for CrossFit

Running shoes are designed for heel striking, with thick cushioning in the heels for forward motion. However, this type of cushioning can compromise stability during lifts or multi-directional movements common in CrossFit. To prevent injuries, avoid running shoes when lifting or doing interval-based workouts. Instead, save them for longer runs, like a 5K or 10K.

Sizing Up for Performance

One pro tip I’ve learned is to go up half a size in CrossFit shoes. Why? It allows your foot to splay naturally, especially during lifting or jumping, enhancing:

• Force Production: A splayed foot creates a stable base, helping with balance and power transfer.
• Shock Absorption: Proper toe splay reduces pressure on the lower back and improves mechanics for the ankles and knees.
• Comfort: A slightly larger shoe accommodates swelling and movement, especially during intense workouts.

Developing Better Running Form

Interestingly, CrossFit shoes can even improve your running form. With less heel cushioning, they encourage a midfoot strike, which is more efficient and less impactful than a heel strike. By training in CrossFit shoes, you may find that your stride and efficiency improve, leading to better times when you switch to running shoes for longer runs.

Shoe Recommendations

Look for CrossFit shoes that suit your foot and style. Popular choices include Nanos, Nobulls, and Born Primitive—whatever fits you best. If you’re new to CrossFit and don’t want to invest in specialty shoes, a solid pair of Chuck Taylors works well as a beginner option.

Remember, choosing the right shoe isn’t just about comfort—it’s about staying safe, performing well, and making the most out of every workout. Got questions on choosing the right pair? Drop a comment, and I’ll see you on the floor! Have questions or need help? Hit me up, I would be happy to help you!