Running Shoes, Lifting Shoes & Everyday Trainers
What Do You Actually Need?
The fitness world is obsessed with shoes right now.
Carbon plates. Max cushioning. Stability shoes. Lifters.
And while footwear does matter…
👉 most people either:
overthink it
orexpect shoes to solve every problem
The reality?
👉 Different shoes are designed for different jobs.
And understanding that can improve:
comfort
performance
stability
movement quality
and even injury risk
👟 Not All Running Shoes Are the Same
One of the biggest misconceptions is thinking all running shoes do the same thing.
In reality, there are several different types. Each designed for different situations.
🏃 Daily Trainers
This is the shoe most runners should spend the majority of their time in.
Daily trainers are designed for:
everyday mileage
easy runs
general comfort
durability
They usually offer:
moderate cushioning
balanced support
versatility
👉 Think of these as your “workhorse” shoes.
For most people:
👉 this is the most important running shoe to own.
⚡ Speed & Race Shoes
These are lighter, more aggressive shoes designed for:
faster running
sessions
races
This is where carbon-plated shoes usually sit.
They’re built to:
improve running economy
increase propulsion
encourage forward movement
And yes…
👉 they can genuinely improve performance for some runners.
But they’re designed for performance, not everyday use.
☁️ Max Cushion Shoes
These focus heavily on comfort and impact reduction.
They’re often used for:
long runs
recovery runs
runners who prefer softer cushioning
Some people love them.
Others feel:
👉 too disconnected from the ground.
🛡️ Stability Shoes
These are designed to provide additional support and guidance during running.
They may help runners who:
prefer more structure
feel unstable in neutral shoes
overpronate significantly
But more support is not automatically better.
👉 Sometimes the goal should also be improving foot strength and control, not just adding support.
⚡ Do You Need Carbon-Plated Shoes?
Probably not.
At least:
👉 not immediately.
Carbon shoes can absolutely help performance in certain situations.
But they are often:
expensive
less durable
more aggressive on the body
And they won’t:
replace fitness
fix pacing
improve poor training
For newer runners especially:
👉 a good daily trainer is usually far more valuable.
👟 What Should You Use Instead?
For most runners, a rotation like this works really well:
Daily Trainer
For:
most runs
easy mileage
general training
Speed / Session Shoe
For:
intervals
faster sessions
race prep
Optional Race Shoe
For:
races
harder efforts
performance-focused events
This does not need to mean:
👉 buying loads of expensive shoes.
The goal is simply:
👉 matching the shoe to the job.
🧠 Are We Relying on Shoes Too Much?
Modern shoes are becoming increasingly supportive and cushioned.
But sometimes:
👉 the more the shoe does, the less the foot has to do itself.
Your feet contain:
muscles
tendons
stabilisers
sensory receptors
All of these help with:
balance
stability
force production
movement control
If we rely entirely on external support, we may gradually lose some natural foot function.
👣 Your Feet Still Matter
Strong feet matter more than most people realise.
Good foot strength and mobility can help with:
balance
stability
running mechanics
overall movement quality
Your shoes should support movement…
👉 not completely replace the function of your feet.
🏋️ Why Running Shoes Aren’t Ideal for Lifting
Running shoes are designed to:
absorb force
compress under impact
support forward movement
That’s great for running.
Not ideal for lifting.
When squatting, deadlifting, or pressing:
👉 you want stability and force transfer into the floor.
Highly cushioned shoes can:
reduce stability
affect balance
decrease force production
A simple way to think about it:
👉 Squatting in soft running shoes is a bit like standing on a mattress.
👣 Do You Need Lifting Shoes?
Not necessarily.
Lifting shoes can help:
Olympic lifting
squat depth
people with limited ankle mobility
They usually include:
a hard sole
an elevated heel
But many people lift very effectively in:
flat shoes
minimalist trainers
or socks for some exercises
Again:
👉 the best shoe depends on the task.
⚠️ The Wrong Shoe for the Wrong Job
Different activities place different demands on the body.
Examples:
Long runs in flat skate shoes → uncomfortable and inefficient
Heavy squats in soft running shoes → unstable
Racing every run in carbon shoes → unnecessary for most people
There is no perfect “do everything” shoe.
🔬 The Science Behind It
Shoes influence how force moves through the body.
Different designs affect:
stability
impact absorption
energy return
force transfer
sensory feedback from the ground
For example:
👉 Soft cushioning helps reduce repetitive impact during running.
But during lifting:
👉 too much compression can reduce stability and force production.
Carbon-plated shoes work differently again.
The plate creates a stiffer lever through the shoe, which can improve running efficiency and energy return.
But the body still has to tolerate those forces.
This is why:
adaptation matters
gradual exposure matters
and the “best” shoe depends on both the activity and the individual.
The Coached FITT Takeaway 🧡
The best shoe is not:
the trendiest
the most expensive
or the one social media tells you to buy
👉 It’s the right shoe for the right job.
Running shoes help with running.
Stable shoes help with lifting.
And your feet still need to function properly underneath them all.
Final Thought
👉 Good footwear should support your performance, not become a replacement for strength, stability, and movement quality.
Want Help Improving Your Training & Performance?
At Coached FITT, we focus on:
smart training
movement quality
performance
long-term progress
👉 Send us a message and we’ll help you train properly from the ground up.