If you commonly find yourself weight training right after a race, you might want to make a stop in the locker room. Lifting weights in your running shoes may be hindering your muscle-building gains, so if you're unfamiliar with lifting shoes, it may be time to check out some stores.
Doing your strength training in the right shoes can improve your mobility, form, and strength, and keep you injury-free.
Why you shouldn't lift in running shoes
Typical running shoes are cushioned and provide lift in the heel, which can help with the high repetitive load that running places on your joints. But when it comes to lifting weights, that extra lift can work against you.
Imagine trying to squat to your one rep max on a BOSU. Obviously you wouldn't want to because of the instability factor. Relative to running, lifting weights involves much less repetitive loading, requires much greater force output, and involves one foot planted at all times.
3 reasons to invest in weightlifting shoes
Unlike running shoes, most training shoes have minimal cushioning with no heel lift, which can help you press your entire foot into the ground. As a result, you will likely experience an improvement in your proprioception (sense of positioning in space), which can help you improve mobility, form, and strength.
Improve mobility
An underrated aspect of strength training, your proprioception basically sends signals or impulses to the joints, ligaments, muscles, and tendons, leading to reflexes or movement. Therefore, improving proprioception can benefit mobility and balance, helping to keep you injury-free.
Improved posture and reduced risk of injury
After comparing barbell back squat form between athletes wearing running and elevated shoes, athletes wearing training shoes experienced less forward trunk lean and lower back stress.
Research, published in April 2016 in the Journal of Sports Sciences, which also compared how participants wearing weightlifting shoes versus athletic shoes, found that those who wore lifting shoes experienced more mobility in the ankles and legs. knees while squatting. This type of shoe also allowed the participants to maintain a flatter back and maintain an upright posture.
Training with proper technique can decrease your risk of injury, especially if you exercise with heavy loads.
More strength
Strength training in the wrong shoes can not only hinder your technique, but it can also slow down your strength gains. The instability of heavily cushioned shoes can decrease the amount of force you can produce. If you want to maximize strength gains, you'll want to train in a shoe that is flat and firm, allowing you to press into the ground without instability.
The best weightlifting shoes
Whether you're looking for a pair of weightlifting shoes that's more versatile or strength-specific, any of these are sure to meet your needs.
NOBULL
https://www.instagram.com/p/B6OZ4BmFLFQ/
Relatively new to the shoe scene, NOBULL offers both training and lifting-specific shoes, depending on your goals. While both offer a flat, stabilizing effect on the foot, these shoes are a bit more versatile.
Whether you're lifting weights, climbing a rope, or going for a sprint, they're built to withstand and support a variety of activities. They are stable, comfortable, lightweight, and designed with durability in mind.
If you're looking for shoes strictly for weight lifting, you might want to consider Nike's Romaleos 3 XD. Although this shoe won't offer as much versatility when it comes to cross-training, a slightly raised heel will help improve your foot stability, especially if you're performing Olympic lifts that require explosive power.
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Reebok Nano 9
Initially created for the CrossFit community, the Reebok Nano 9 has a flat design but offers Flexweave fabric, which gives your foot a little more flexibility. The Nano is a versatile shoe that offers stability with a bit of comfortable cushioning in the forefoot during sprint intervals.
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Chuck Taylor All Star High Top
You might be surprised to see this on the list, but Converse has a cult following when it comes to strength training. And they also get the stamp of approval from many athletes. They are standard powerlifting shoes due to the relatively cushion free and flat sole.
While not quite as high-tech as some of the other options available—they're not really designed for working out, after all—Converse shoes are extremely flat and can provide a good grounding while you lift.
See offer on Amazonhttps://www.amazon.com/Converse-Chuck-Taylor-Star-High/dp/B07PPKDF3V/ref=sr_1_1_sspa?__mk_es_ES=%C3%85M%C3%85%C5%BD%C3%95%C3%91&keywords=Chuck+Taylor+All+Star+High+Top&qid=1577449013&sr=8-1-spons&psc=1&spLa=ZW5jcnlwdGVkUXVhbGlmaWVyPUEyVDY2NEVBQU9NWjQzJmVuY3J5cHRlZElkPUEwOTE5MzA0SFVVRVoxTVVXTEdSJmVuY3J5cHRlZEFkSWQ9QTAzODYxMjEyQjVOSEg5MVg4SDFXJndpZGdldE5hbWU9c3BfYXRmJmFjdGlvbj1jbGlja1JlZGlyZWN0JmRvTm90TG9nQ2xpY2s9dHJ1ZQ==?tag=lifestylewebusa-20" class="amazon-button">Ver oferta en Amazon