Most general strength training is best done barefoot or with minimal foot cushion. The more you can be barefoot the better. There is more and more emerging research that shows muscle atrophy in our feet leads to issues upstream (knees, hips, back, etc). Without the proper engagement of those muscles, we are literally losing our base.

That being said, things like Olympic lifting, running, and sports obviously require different footwear.

GENERAL POPULATION

STRENGTH TRAINING

For the average gym goer strength training 3-5 days/week, running maybe 1-3 miles/week (at most) I recommend a flat hybrid shoe. My personal favorite is Reebok’s Crossfit Nano’s – I prefer a wider toe box and these have been amazing for me in terms of fit, quality, and performance.

Another popular line is Nike Metcons also made specifically as a hybrid for lifting & running/jumping. I’ve noticed Nike’s tend to run on the slimmer side for width, but I haven’t tried these particular ones.

There are also others like NO BULL & INOV8.

COMPETITION / OLYMPIC LIFTING

“Don’t have a $100 pair of lifting shoes with a 10-cent squat.” – Squat University. This is one of my favorite quotes because I see this way too often. The purpose of a “Lifting shoe” is two things.

1. Give you a hard, solid base to lift off
2. Give you more range of motion in a squat (elevated heel)

Unless you plan to compete, please don’t waste your money on this type of shoe. If you have issues with squatting because your mobility is lacking – putting a shoe under it is not going to help you. Save your money.

Put a plate underneath your heels every once in a while to work deeper ranges.

Work on your mobility.

If you are competing or plan to compete. Still, make sure your squat is good WITHOUT your lifting shoe, but if you want them – I recommend:

RUNNING

These are a little trickier. I still am with believe that the less shoe, the better – but if you are running super long distances that needs to be something that you ease into, and ultimately do what you feel is best for you. Trail running is another very individual thing depending on the terrain and your experience. Being fitted at a local store would be my best suggestion for a good running shoe because everyone has a different kind of foot.