Footwear and Functional Strength Training: Where to Begin?
Embarking on a journey of finding the right shoes for functional strength training demands more than just a quick google search or trip down to the Foot Locker. It involves taking into consideration several different factors that end up making a difference depending what activity you’re going after. The type of workouts we do at Fulcrum might be new to you, or maybe you’re just looking to try something else depending on your goals. Maybe your goals have changed and you want to work on something a little different. Hopefully, this article will help break down some of the basics around footwear in fitness. Because it’s not “one size fits all” and it truly does make a difference “if the shoe fits”. Enough puns… let’s talk footwear.
At Fulcrum, we often encourage our clients to lift as close to a natural foot as possible, in the best way your body can support itself. This can look different depending on the person. For some this may mean lifting barefoot, or in socks. Minimalist, Barefoot or natural style and minimalist shoes have become increasingly popular in functional training recently and overall the consensus at Fulcrum is that you find a shoe that gives you the best fit for your foot, and allows for the most natural foot position that your body will naturally allow for. We recognize there is not one perfect choice for everyone, and you may want to wear different shoes for different classes. Taking a HIIT class, or conditioning class often involves change of direction, or higher impact exercises. More cushioning may be appropriate for some on these days. Building calf, ankle, and foot strength and mobility are the keys to good functional foot health.
By understanding the intricacies of each type of shoe out there, we want to give you a resource for making an informed choice. Are you wondering which shoes are the right fit for your foot? Do you just want to make sure you’ve got the right shoe on for you? Our wellness team is equipped and ready to help guide you. Book a gait or running analysis with our Movement X team at this link or book a consultation with Dr. Tim at A Body in Motion to talk through the next steps if you still have questions after this.
Cross-Training / Crossfit Shoes:
Who can this be right for? Neutral arches or those with mild overpronation.
Summary: Cross-training shoes are designed for versatility, making them suitable for a range of activities. They provide stability and support, accommodating various exercises from weightlifting to agility drills. Their durability and adaptability make them an excellent choice for those who engage in diverse workout routines. The versatility and support these shoes offer can sometimes restrict the foot and ankle from natural movement/strengthening so it’s important to gauge dimensions for your foot like the toe box width and ankle mobility.
Coaches recommend:
Men:
Inov8 Mens G 300
Nike Metcon 7
Women:
No Bull Women’s Trainer
Reebok Nano X1
Nike Free Metcon 5
Weightlifting Shoes:
Who can this be right for? Limited ankle flexibility and a need for better squatting posture. Athletes training sport-specific for Powerlifting
Summary: Weightlifting shoes generally come with an elevated heel and are specialized to the sport of powerlifting. The purpose of the elevated heel can help contribute to improving squatting mechanics and stability during lifts. These shoes are specialized for activities like squats and deadlifts, providing a solid base for lifting heavy. While less versatile, they excel in their specific domain, enhancing performance and reducing the risk of injuries. At Fulcrum we don’t do powerlifting, so we wouldn’t recommend these shoes for our classes. But if powerlifting is something you’re interested in, check in with a trainer or someone from our wellness team for guidance.
Coaches recommend:
Men:
Tyr Men’s L-1 Lifter
Women:
Tyr Womens L-1 Lifter
Adidas Powerlift 5
Minimalist Shoes:
Who can this be right for? Individuals seeking to train natural foot movement and flexibility. Consulting with a wellness professional is recommended.
Summary: Minimalist shoes promote a barefoot feel, encouraging natural foot movement. They are lightweight and ideal for those who prioritize a more connected and agile experience. Everyone’s feet are different, but Fulcrum promotes lifting weights with as close to a natural sole of the foot as possible. However, they may not provide sufficient support for heavy lifting for some bodies, making them better suited for activities emphasizing movement and balance. There is a wide variety of shoes with different levels of support. Some features you will start to learn about when researching in this category are the width of the toe box, which can allow for more splay of the foot. You might also find there is a zero or minimal heel drop. Simply put, this means the shoe is built so it brings the foot closer to the natural position by eliminating or minimizing the amount of heel rise built into the shoe. Finding the right shoe for you is especially important since more of your foot and leg muscles will be engaged in new ways for stability and mobility. If minimal/barefoot shoes are new for you, it is not recommended to go straight into a pair of the most barefoot/minimal shoes on the market. Researching and consulting with a specialist is recommended for transitioning to barefoot shoes. Also, as you can see by the recommendations of trainers below - the cheapest and best way to try out barefoot lifting is to simply take your shoes off during class when your coach recommends. If it feels like something you want to do more of, looking into the different types of barefoot shoes can be a good next step.
Coaches recommend:
Men:
Vibram FiveFingers
Vivobarefoot Primus Lite or FG Knit trail
Lems Primal 2
Merrell Vapor Glove
Barefoot/socks
Women:
New Balance Minimus 20v7
Vivo Barefoot Primus Lite or FG Knit
Merrell Vapor Glove
Barefoot/socks
Running Shoes:
Who can this be right for? Neutral arches or those with underpronation.
Summary: Running shoes are engineered to provide excellent cushioning, making them suitable for high-impact activities like running. However, their design may lack the stability required for heavy lifting. Sometimes this extra cushioning can even be detrimental to strength-focused workouts, causing the foot to work unnecessarily to stabilize itself under a heavy load. Think of doing a deadlift on a solid flat floor vs. on a cushioned pad or surface under your feet. Understanding the role of cushioning in absorbing impact can guide individuals towards choosing the right shoes for cardio-focused or high-impact workouts. Running shoes are also sport-specific shoes and depending on the type of running you’re doing (trail vs. road, endurance vs. interval training). They are often designed with the focus of providing support in the sagittal plane (front to back motion) and may not be good for quick changes of direction or agility.
Coaches recommend:
Men: Brooks Ghost 14
Women: Asics Gel-Nimbus 23
Some still haven’t heard of this thing called running
Finding the right fit for your shoe can be more difficult than just googling “best workout shoe”. Educating yourself about the different categories of functional strength training shoes and also taking into account the activity you’re doing is key to optimizing your decision for footwear. Consider not only your workout routine but also your foot type when selecting footwear. Each category serves a specific purpose, enhancing performance and reducing the risk of injuries. By making informed choices, you'll not only step confidently into your fitness routine but also pave the way for long-term health and success. Are you wondering what your foot type is? Or if you’re looking in the right category of shoe? Book an appointment with our Wellness Team today to see if your head’s in the right place when it comes to making the shoe fit!
