What are the best shoes for Functional Fitness or CrossFit…?!

We get asked this all the time, so here we go…

In the picture from top to bottom, we have the 3 typical types of shoes – a CrossFit shoe (No Bull), a lifting shoe (Nike Romaleu) and a running shoe (think these are actually Nike trail shoes.

CrossFit shoe:
The structure is usually a flat sole, solid heel, flexible midfoot and forefoot. There will typically be a smaller run-off from heel to toe than a running shoe or lifting shoe. The upper part of the shoe is usually made of a durable material, design to stand up to the abrasive nature of things like rope climbs. Sometimes these types of shoe even have specific elements to help with rope climbs, handstand pushups etc. They also usually have a wider toe box, allowing us to spread the weight and balance across the foot.

Key benefits are
• Durability for functional exercise
• Solid upper, for support and longevity
• Flatter sole for balance and stability

Lifting shoe:
A lot more rigid by makeup. Solid, wedged heel with a solid midfoot, and slight flexibility on the forefoot (depending on the brand). Upper tends to be also more rigid with plenty of support for your foot.

Key Benefits are
• The enhanced angle from heel to toe allows for the lightening of load on ankles and a better posture
• A rigid sole gives all the stability required for maximal lifts
• Helps increase the range of motion through the squat

Running shoe:
Traditionally very well cushioned, reasonable heel-toe run off and a relative amount of arch support. The Upper tends to be softer, usually designed to be light, with less friction against the foot, and more breathable.

Key Benefits are
• Cushioning provides less stress during running to the heel, ankles and toes
• Comfort
• Arch support

 

So what do I choose for Functional Fitness classes?!
As if you didn’t already know, the optimal scenario is going for the multipurpose training shoe. Running shoes are fantastic (for running) but sadly the level of cushioning isn’t fantastic for the weightlifting side of things you will encounter in a functional class. Its better look for something flatter soled and more stable. Lifting shoes are also fantastic but are only really suitable for those maximal lifts. Using these excessively will only really make your body rely on them for good positions in moderate lifts. We would rather improve our activation and positioning by a good program of exercise 1-1 with a coach, to improve performance longer term.

Does this mean you need to rush out and buy a CrossFit shoe?! Absolutely not! It just helps you decide, the next time you need new trainers for the gym.

Will you be able to perform with a running shoe at our classes? Of course, and absolutely keep a hold of your running shoes as sometimes our workouts have running in them. In the occasions where the running outweighs the amount of other exercise in those particular workouts (which is pretty rare), you should bring your runners. Way to add to the confusion!

Anyway – hope this was helpful… if you need any advice – [email protected]