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With temperatures soaring and the sun shining, more people are mixing outdoor running with gym workouts this summer.
But while you may not think twice about what you throw on your feet, experts say you’re making a big mistake in your footwear choice.
And the results could leave you with a host of injuries.
It may seem more economical to use your running shoes for a lifting session, or vice versa.
The truth? Running shoes may actually work against you during strength training sessions.
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“Many people assume any athletic shoe is suitable for the gym, but running shoes are specifically built for movement in mind, not stability,” Bruno Pontes, an ACSM and AFAA certified personal trainer at Muscle Booster, told The Post.
The increased cushioning and height that protects joints when pounding the pavement actually make balance and stability more difficult, placing extra load and strain on muscles in the foot, particularly the arch and heel.
The pillow-soft cushioning that makes a jog feel like running on a cloud can also affect how much weight you can lift.
“The cushioning and impact absorption can leave you with less power and force, something especially noticeable when deadlifting or using a bench, as your feet play a really key supporting role,” Pontes said.
Using one pair for both activities can spell trouble when it comes to injuries by placing additional stress on joints, muscles and connective tissues.
This strain can lead to common injuries like plantar fasciitis, achilles tendon pain, shin splints, knee pain and even lower back discomfort.
The thick, cushioned soles can also affect technique during exercises like squats and deadlifts, “increasing the strain placed on your ankles, knees and hips, while also making it harder to generate force safely,” according to Pontes.
However, wearing shoes meant for strength training while running — or even just ones that are worn out — makes the body work harder than necessary to compensate for reduced support.
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“While footwear isn’t the sole cause of injury, it can be one of several factors that increase your risk when combined with training volume, recovery and running technique,” Pontes explained.
He also explained that you don’t need to buy different shoes for every activity, but the biggest difference between the shoes you should wear while racking up weights and the ones when you’re racking up miles is stability.
“When going to the gym to do weight-based exercises or strength training, consider wearing a shoe that is flat and firm to provide greater stability,” he said. “This can improve your performance and reduce your risk of injury.”
This also explains why you may see many people lifting in just socks at the gym, as going sans shoes provides increased stability, balance and grip while also improving overall strength within the hips, ankles and feet over time.
How do you know when it’s time to treat yourself to a new pair?
“When there is uneven wear on the soles, reduced grip or the shoe feels less stable during exercises,” Pontes said. “You may also notice that you’re experiencing new pains and aches in your feet and legs, which suggests that your footwear isn’t giving the same support.”
And while the golden rule of replacing running shoes is when they hit the 500-mile mark, strength training shoes may last longer.
