Jim Thomas. Jim Thomas has been a freelance writer since He wrote a book about professional golfers and has written magazine articles about sports, politics, legal issues, travel and business for national and Northwest publications. Woman wearing running shoes on track. Video of the Day. What Each Supports.
Differences To Look For. Finding The Right Shoe. Your email address will not be published. Post Comment. Running shoes vs Cross Trainers. Posted on 12 Sep 1 Comment. Running shoes will normally have: A higher level of cushioning, especially at the heel Flex points at the forefoot to promote forward motion A difference in heel to toe gradient of between 12mm and 4mm Cross trainers , depending on their style, will normally have: A rounded edge to reduce the likelihood of rolling your ankle A flatter, smoother outsole to increase ground contact for greater stability Leather or strong synthetic upper materials to hold your foot in place for multi-direction movements Sound more complex than what you thought?
Multi-directional movement is exactly what it sounds like, movement in multiple different directions. Think of exercises classes where you are bouncing back and forth and side to side or even a casual game of basketball or netball.
Suzie Cave, a British modern pentathlete and ambassador agrees: "Cross training shoes tend to have a thicker heel than the normal running trainer and have a lot of stability around the heel and midfoot - so you can get those pressure points when you're squatting and performing other bodyweight exercises. Finally, a good cross training shoe should also feature an outer sole with good grip, so as to provide enough traction on a variety of surfaces, from the gym floor to outdoor terrain.
The motion of running can have a big impact on our bodies, and therefore a good pair of running shoes such as the Brooks Ghost 13, which feature in our guides to the best running shoes for women and the best running shoes for men should provide two key things: ample cushioning and support in the right places.
The types of runs you prefer should be a factor when investing in a pair of runners, as Solberg explains. Therefore, looking at more cushioned shoes is beneficial. Understanding your gait - simply your manner of running, including which parts of your feet hit the ground - is another important factor to consider. A gait analysis can give valuable insight into this. For example, Cave confesses to being a midfoot striker so needs stable running shoes: "As a runner I overpronate so need that extra stability on my insole - the trainer I use is specifically for stability.
It also has a high arch to stop my feet from going inwards when I run. Weightlifting or training shoes have a mm heel drop for stability under heavy loads and your all-rounder cross training shoes have a versatile drop of about mm.
For traditional running shoes, the drop is larger than cross training shoes to accommodate running-specific support and cushioning. In general, the idea behind high heel drop running shoes with plenty of heel cushioning is to shift stress away from your lower leg including Achilles tendon and calf muscles, providing protection from repetitive impact forces as you hit foot to pavement.
Although high-end running shoe brands have found ways to deal with impact stresses, they can't beat physics completely. This may mean in transferring shock away from your lower leg, these running shoes with a higher heel drop may cause your knees and hips to cop more of the stress, and vice-versa for more minimalist running shoes with a lower drop.
A low heel drop in cross training shoes and netball shoes provides a closer connection with court surfaces for efficient pivoting and push off. By lowering the centre of gravity to root your feet firmly to the court and coupling it with lateral support, you get the stability needed to reduce risk of common court injuries such as ankle sprains.
For weightlifting, a lower heel drop encourages your body weight to be distributed evenly over your toes, balls of your feet and heels to support proper technique. Running shoes are fitted with strategically placed outsole flex grooves to allow the shoe to bend with the foot naturally from heel-to-toe. You may notice the toe of your running shoes curve slightly upwards when sitting flat on the floor.
Paired with flex grooves for flexibility, this slight raise of the toe box or 'toe spring' in modern running shoes facilitates a smooth rolling motion as you transition through the gait cycle to propel your run forward and minimise energy wastage. Typically running shoes are more flexible at the toe for natural motion and have a thicker heel than cross training shoes to withstand repetitive impacts. On the flip side, stability is critical for cross training shoes and therefore, wider outsoles are the norm.
Cross training shoe outsoles commonly extend beyond the upper and the grip may even wrap around the side of the shoe, providing support for side-to-side motion, durability to withstand pivoting on the netball court, traction for CrossFit rope climbs and a sturdy, stable base to keep you rooted to the ground during weightlifting.
As the tread needs to tackle sudden braking, swift cuts, directional changes and sharp side-to-side motion, the outsole of a cross trainer will have a more aggressive traction pattern than your standard running shoe.
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