Is It Safe to Lift in Running Shoes?

Maybe it’s just me being extremely online, but every time I see a video of someone squatting in running shoes, a comments section pops up in my head. “Ditch the shoes!” » “You’re going to hurt yourself!” » “You don’t want cushions under your feet when you have a heavy barbell on your back! »

There is some truth behind these instinctive reactions; When squatting (or deadlifting), I don’t personally wear running shoes and wouldn’t recommend them. But the importance of your shoe choice is wildly exaggerated. You’re not going to hurt yourself or destroy your gains by squatting in sneakers.

Why people say you shouldn’t squat in sneakers

Why is this questionable advice so ubiquitous? I blame the form-checking culture on the internet. People who have just learned to squat aren’t able to diagnose mobility issues, nor can they reassure new lifters that they are fine and just need more practice. But they can see you’re wearing New Balance, so that’s what they choose first.

The idea is that running shoes and other soft sneakers put a layer of viscous foam under your feet. When you run, it’s great; it absorbs impacts and helps return some energy to your foot when you push. But when you’re squatting or deadlifting, you’ll benefit more from a strong base.

I can agree with those who hate sneakers that your best options for squatting are either firm shoes (no crushing at all) or no shoes. I would rank your options like this:

1. Weightlifting shoes, like Nike Romaleos or Reebok Legacy Lifters, which have a raised heel and very firm sole. These are best if you need or prefer a raised heel to maintain good body position while you squat. They are expensive though and if you have good ankle mobility you may not benefit much from the heel. They’re great for squatting, but not so much for deadlifts.

2. Shoes with firm, flat soles, like Converse Chuck Taylors or Vans Old Skools. These are good all-around athletic shoes, and you can also wear them with deadlifting.

3. No shoes at all. Most gyms frown on true barefoot training, but it’s generally acceptable to take off your shoes and put on your socks.

I have a more detailed guide to choosing the right shoes to wear here. If you want to buy shoes specifically for lifting, consider these options. But what if you’re new to the gym and all you have are sneakers?

Weightlifting in sneakers won’t kill you

When sneaker haters start making scary claims, saying you’ll get injured or that you can’t lift heavy in soft shoes, they really don’t have a firm sole to stand on.

No study attributes a higher injury rate to sneaker wearers than to weightlifters who wear other shoes. Any claim that you will hurt yourself in sneakers is almost guaranteed to be made up. People love to scare each other about “dangerous” exercises and practices in the gym, evidence be damned.

I admit that when I squat in sneakers I don’t feel as stable. But I to have squatting in sneakers, and squats are going well. Look around your local gym; you’ll see a lot of people wearing suboptimal shoes.

I once participated in a competition where people performed a variety of strange and heavy lifts. Towards the end a few people were trying to lift a leg and said it was hard to do it in sneakers. I looked around and realized that most competitors wore sneakers all day. And probably trained with them too. These were people who had suffered serious damage! Until they took on a particularly balance-oriented task, their choice of shoes posed no obstacle to them.

Lifting shoes with sneakers is the same kind of “not ideal, but you’ll be fine” situation as squatting without a belt or running on a sunny day without sunglasses. SO, should do you squat in sneakers? Eh, that’s not your best option. But if that’s what you have at the moment, you’ll be fine.