Training Shoes Vs Running Shoes – Whats The Difference?

Always aim at keeping your feet protected when engaging in physical activities such as running and weight/strength training. The two options for shoes you have when indulging in such activities include training and running shoes. When you choose the wrong one, you risk suffering from injuries or experiencing unnecessary discomfort.

You need to understand the differences between training and running shoes to understand why you should choose one over the other. The reason for these differences is that each type of shoe targets different body weight circuits. Cross training shoes won’t allow you to perform optimally in a marathon the same way running shoes won’t work well in a gym.

What are the Main Differences Between Training and Running Shoes?

Training shoes feature a lower lateral support while running shoes come with a stiffer sole and a higher heel. Both shoes support different types of movements. Training shoes support the side to side movements associated with exercises such as weight lifting and aerobics. Running shoes, on the other hand, accommodate the heel-to-toe movements associated with running or jogging. 

Both shoes can help you achieve flexibility in different areas when indulging in their intended exercises. Training shoes allow you to easily lift off in your preferred direction since they make the sole more flexible. When worn, running shoes help increase flexibility in the midsole since their sole is firmer.

What Features Do Training Shoes Have?

Training shoes come with a wider and flatter sole for additional side support, more traction and heavy weight support. Their wide and flat soles give the feet more stable platform needed for lateral movements associated with gym exercises. The shoes also boast of a small heel drop that can easily help you transition from standing to squatting. Besides being heavier than running shoes, they offer more traction that gives you a better grip when you suddenly lunge to the side or shift your weight.


When Should You Wear Training Shoes?

Training shoes work well during cross-training activities, which may involve aerobics, weight lifting, CrossFit and cardio programs. Also known as gym shoes, they can help you achieve flexibility in gym sports. Though you can’t use them for continuous running, you can wear them while jogging or engaging in short sprints. Your may experience pain in your arches if you use them for long-distance running.

What Features do Running Shoes Have?

Running shoes come with a bigger hell drop, additional cushioning and a lightweight design to offer less traction. They can give your feet extra protection (shock absorption and cushioning) needed when engaging in high-impact exercises for a long time. Their heels are thicker than those on training shoes to offer less traction and less grip when exercising on a straight path. With a lightweight design featuring breathable material, these shoes help prevent the feet from sweating.

When Should You Wear Running Shoes?

The main strengths of running shoes is support and comfort thanks to their flexible midsole and cushioning. You can use them to keep your feet protected and comfortable when engaging in long-distance races. The shoes can also substitute other athletic shoes. You can even wear them as part of your fashion to compliment your outer looks.

How to Choose the Right Training and Running Shoes

Always pay attention to the material, stitching, sizing/fit and shoelaces/velcro of the running or training shoes you want to buy. Shoes that don’t feature breathable material (with an upper mesh design) are likely to make your feet hot or sweaty when cross-training or running. The type of stitching on the footwear will determine whether they’ll last long or not. It’s easy to put on or take off velcro shoes (which offer less room for adjustment) unlike those with shoelaces that require you to adjust the tightness.


The main differences between training and running shoes are the heel design, flexibility and cushioning. Knowing these differences can help you choose the right shoe for your running/jogging or cross-training exercises. Factors such as stitching, sizing/fit, material and design are crucial when buying one of these shoes.


How Often Should I Go To The Gym? – Find Out Here!

We all go to the gym with different sets of expectations and goals. You may be aiming for weight loss while your friend is focusing on improving endurance. What matters is how frequent you go to the gym to achieve these results.

The gym routine for a person looking to shed weight will differ from the one a professional bodybuilder uses. If it’s your first time going to the gym, learn as much as you can about health and fitness. You should also adjust your workout schedule depending on what you learned and your goals. As you’re lacing up your sneakers ready to sweat out that extra fat, take note of the following tips.

How Many Days a Week Should You Workout?

Since your fitness needs may differ from other people’s, there’s no guaranteed formula that suits everyone. If you’re aiming for optimal physical fitness, your workout routine will depend on how active you are. In general, working out four to five days every week will be enough to keep you in good shape. The entire breakdown of your workout routine will depend on your individual goals.

The exercises you indulge in matter more than how frequent you do them. You’ll benefit less if you use improper form, push yourself hard or overtrain. Have a professional trainer help formulate a workout routine that suits your schedule, body type and fitness goals. A proper routine combined with specified calorie intake will help you get the results you want.

What Each Workout Day Should Look Like

For cardio fitness and strength, spare two days doing cardio exercises and three days doing strength training. Remember to take two days off your routine for active rest. You’ll need one cardio day every week to build muscle and two strength training days every week to improve endurance. Always be realistic about your training schedule since discipline is the key to workout success.

2-3 Times a Week for Strength Training

Your metabolic rate depends on the weight of muscle you have. Working out each muscle group (including lower and upper body)  twice or thrice a week will help you add muscle mass. Exercises such as bicep curls, lunges, overhead presses and squats target your core, arms, back, shoulders and chest. Maintain a balance between pulling and pushing movements as you vary each move in your strength training sessions.

2-3 Times a Week for Cardio

Cardio exercises such as jogging, cycling and kickboxing keep the circulatory system in good health. With a well-functioning circulatory system, your body will recover and utilize oxygen faster. Your cardio routines should last 45 to 60 minutes as your heart rate is at 120 to 150 beats per minute. You can use equipment such as treadmills, bikes and indoor rows for cardio.

2 Times a Week for Rest Days

When taking a break, your body will be in better position to rebuild and recover. You need active rest between your workout sessions to keep your body refreshed and improve your mental recovery. Light exercises such as walking and stretching or restorative sessions such as yoga are ideal for rest days. The order of the rest days won’t matter as long as you give your body ample time to fully recover.

If your workout routine runs from Monday to Friday, you may take the entire weekend off resting. You may start your routine with one strength training day followed by one cardio day then one active rest day followed by weight training. The trick here is to avoid strength training for two consecutive days. Always give your body at least two days (48 hours) to recover.

Summing Up

Remember to strive for balance rather than quantity to avoid getting burned out or achieving negative results. Stick to a workout routine you’re comfortable with to get the most out of the gym. Working out is all about achieving lifelong good health without compromising your physical abilities.