Previously, we’ve talked about the benefits of minimalist footwear. We would be amiss if we didn’t discuss the reasoning behind other types of footwear for different activities in the gym. You wouldn’t wear Olympic lifting shoes while running, and you definitely shouldn’t be squatting in your thick, cushioned running shoes. Choosing the right pair of shoes for the training you plan to do can help you a lot down the road, helping you stay more comfortable and even safer as you train.

It should be noted, as I have said many times, there is no magic pill for your pursuits in the gym, and shoes are no different. The main determinant of your success in the gym will be the effort you put into your training and the discipline you exhibit In making lifestyle changes. Your shoes are a very small part of that effort and discipline.

If you plan on doing only running, chances are you already have a few specific shoes you love, and others you won’t touch. Using a durable and comfortable training shoe that helps you run longer is key for building your cardiovascular endurance and skill as a runner. A race day shoe with a carbon shank that returns energy to you and helps you run faster can be very beneficial as well. My only suggestion for dedicated runners is to spend some time running in minimalist shoes to help maintain your foot’s natural strength, it will pay dividends in the future.

If you plan on only lifting weights, your options for footwear are much wider. Any shoe that is comfortable, flat-bottomed, and grippy will help you produce the force necessary for compound and isolation exercises. Vans, Converse, some Jordans, and dedicated lifting shoes are all great. You don’t have to get fancy. The only thing to avoid would be shoes with tons of cushion and low grip. If your gym allows, do some leg exercises, like squats, barefoot or in socks. This can help you connect with the ground, and in the same way as running in minimalist footwear, will help build natural foot strength.

Sport-specific shoes can help you as you gather more experience in any activity. Squat shoes or Olympic weightlifting shoes are flat soled, and have a heel made of stacked leather or wood that helps athletes squat deeper and overcome ankle mobility issues. These can also be used for other exercises in the gym to get a deeper stretch in the quadricep muscle, like the leg press or hack squat. Shoes like basketball shoes, cleats, and track shoes can provide unique advantages on the court, field, and track respectively.

Cross trainers are a unique category of shoe that can be used for most things you will do in the gym. They can pass as a basketball shoe for a pickup game, provide ample traction and support for a HITT workout, and help you stay stable through heavy lifts.

Whatever you pursue in the gym, make sure you put in the most effort you can, and make sure you wear the right shoes. If you have specific injuries or weaknesses, a doctor or trainer could help you make the right call on what to wear. The right shoe can help you stay consistent and confident as you train for a healthier and stronger you.