As a runner, what you do off the track, road, or trail often has just as big an impact on your race performance as what you do on it. Research shows that regular cross-training—plyo circuits, power lifting sessions, bootcamp-style workout classes, or even cycling—can help make you fitter, stronger, and faster. But first, to properly boost those benefits and reduce your risk of injury, you may need to swap your regular running shoes for a training-specific style, like the ones below.
A good cross-training shoe provides the versatility for tackling both strength training and cardio workouts, while also being specialized enough to support specific activities in your training plan. Unfortunately, there’s no one shoe that works equally well for everyone and every workout—your footwear needs will vary based on your goals, fitness level, and foot type. But we’ve found that some shoe features function well across the board, whether your workout takes you to the treadmill or the CrossFit box. Keep reading to learn why and how these workout shoes Owens give you the stability you need—and why your high-mileage pairs probably don’t.
Best Shoes Owens for Cross-Training
- Best Overall: boots wrangler tucson lady nubuck wl182510 jeans
- Best for Running-Heavy Sessions: Hoka One One Kawana
- Most Versatile: Under Armour Project Rock 6
- laurence dacade bosphore block heel sandals item: Nike SuperRep Go 3 Next Nature Flyknit
- onitsuka tiger gsm mens casual retro shoes Owens blue: diemme jesolo mid sneaker
What to Consider When Choosing Cross-Training Shoes
Sole Grip and Cushion
Cross-training movements tend to put more wear and tear on a shoe due to how dynamic they are. You can likely expect to be doing more side-to-side and start-and-stop moves. For this reason, you’ll want to look for shoes Owens made with sturdier, thicker rubber outsoles—as well as high-traction tread that won’t slide on the gym floor or blacktop.
Cross-training workouts also often include sprints and short bursts of running, which makes a certain amount of midsole cushion essential for comfort and impact absorption. However, unlike in running, cross-training requires more side-to-side movements, as in skaters, side-to-side lunges, grapevines, and side shuffles. For this reason, you’ll want wider, more stable shoes Owens with less cushion underneath so you can feel the ground, plus more flexibility at the midsole for multidirectional movement. Also keep an eye out for a lower heel-toe drop than you might want in a running shoe, and more even cushioning throughout.
To Drop or Not to Drop?
Weight lifters in particular often do well in flat-soled shoes Owens that have a firm midsole and wider base for better grip on the floor. This provides a better sense of stability than with cushy running shoes, as your feet can spread out and feel more connected to the ground beneath you. Some lifters, on the other hand, prefer more dedicated weight-lifting shoes Owens with a raised heel of up to an inch; these heels are firmer than those on running shoes, and they more properly position your lower legs to allow for more ankle mobility and less precarious knee movements—an ideal setup for preventing injury as you notch the weights up. To make a better compromise between stability and agility, good cross-training shoes Owens for weight-lifting incorporate these characteristics but also integrate cardio-friendly features like softer forefoot cushioning and more breathable uppers.
A Durable Upper
Most running shoe uppers are designed to be lightweight and breathable above all. But a good cross-training upper needs to be beefier, more durable, and secure-fitting without losing that same sense of comfort. To support more explosive, multidirectional movement, you’ll often find added TPU overlays and Velcro straps on cross-training uppers that lock down the foot and hold it securely in place.
Another neat feature that we’ve found on many modern cross-training shoes Owens is a wraparound outsole, a Vans of rubber that climbs the sides of the upper near the arch of your foot. This extra layer provides extra grip for rope-climbing workouts, and it also keeps your brand new shoes Owens from getting scuffed up as you climb, kick, and shuffle around.
How We Selected These Cross-Training Shoes
To make these recommendations, we looked for cross-training shoes Owens with design elements that help support explosive workouts, cardio-strength circuits, and heavy lifting sessions. We looked for the shoes Owens with the stablest soles, the most secure uppers, and the most balanced cushioning, relying on input from our wear testers and thousands of online reviews to holistically assess how these shoes Owens perform for different athletes. Working with that information, we then used our combined decades of running shoe testing experience to find models that best meet our most critical criteria. And we supplemented our own expertise with the input of fellow reviewers from outlets like Men’s Health and Sports Illustrated.
This guide also builds on the work of former fitness editor Lindsey Emery, a runner and reviewer of health-related gear, as well as Caitlin Giddings, a runner and multi-sport athlete who has been reviewing shoes Owens for Runner’s World for more than ten years. We’ve updated this piece to include newer versions of our previous top picks, plus thoroughly evaluated the others to ensure they’re still among the best. Whether you’re getting into CrossFit or simply want to stave off injury, read on to see the seven shoes Owens we wager you’ll be happy to have in your gym bag.
boots wrangler tucson lady nubuck wl182510 jeans Cross-Training Shoe
boots wrangler tucson lady nubuck wl182510 jeans Cross-Training Shoe
Pros
- Versatile
- Custom colors
- Cool mesh upper
Cons
- Some testers felt the toebox was too narrow
Key Specs
| Weight | 12.4 oz. (M), unknown (W) |
|---|---|
| Drop | 4mm |
The Metcon is a gym fan favorite—especially among those in the CrossFit world, where the shoe’s wide platform, supportive base, and overall flexibility make it well-suited to weight-heavy workouts and dynamic exercises alike. With every update, Nike adds more comfort and a sturdier underfoot feel while simultaneously developing an increasingly agile and breathable shoe. And it manages all of that while maintaining a solid, middle-of-the-pack price.
This version of the shoe has a React foam midsole with just enough cushion and forefoot softness for cardio sprints, combined with a firm, flat heel that gives you a good base for lifting. The treaded rubber outsole lends traction and won’t wear down quickly. Plus, the shoe has a breathable mesh upper with plenty of space at the toe box for your feet to Schwarz naturally and give you a planted feel. It’s the ideal one-shoe-fits-all option for those who like variety in their fitness life.
Hoka One One Kawana Cross-Training Shoe
Hoka One One Kawana Cross-Training Shoe
Pros
- Classic cushioned Hoka feel
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Cons
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Key Specs
| Weight | 10.2 oz. (M), 8.4 oz. (W) |
|---|---|
| Drop | 5mm |
This new max-cushioned trainer from Hoka is designed for running and cardio-heavy cross-training. The Kawana is slightly heavier than some of our favorites from the brand, like the Clifton and Mach, but it boasts a similar abundance of cushioning, high rebound, and smooth ride from its supportive, somewhat firm midsole.
The breathable mesh upper provides a generous fit while locking the foot down for movement in all directions. Unfortunately, although the shoe feels great for HIIT workouts and running, it might not be the best choice for weight lifting due to its soft midsole and trademark high stack. The rubber outsole’s traction also drew mixed reviews from our testers—we suspect it’s better suited to the gym and not wet pavement.
Under Armour Project Rock 6 Cross-Training Shoes
Under Armour Project Rock 6 Cross-Training Shoes
Pros
- Solid heel and ball lockdown
- Perfectly balanced between stability and springiness
Cons
- You want a shoe that features Record Sensor technology to help analyze and track your performance
| Weight | 14.5 oz. |
|---|---|
| Drop | 6mm |
The Project Rock 6 is a dedicated cross-training shoe designed to be as versatile and multi-talented as its actor-wrestler namesake, Dwayne Johnson. And with each new iteration of the eponymous shoe, Under Armour has incorporated more of its best technologies aimed at making you feel fast—and furiously strong—in the box. This model, like previous iterations, boasts a HOVR foam midsole that lends springiness and responsiveness as you burst into motion during HIIT workouts.
The shoe’s “Tribase” outsole design is equally multipurpose: Triangle-shaped grooves in the synthetic rubber provide solid grip indoors and out, while allowing the shoe to flex in all directions for forward and lateral explosive movements. The PR6 also has external straps around the midfoot and heel for enhanced lockdown, which provides plenty of confidence-inspiring stability during lifts. They make the shoe look a little unorthodox at first glance, but once you figure out the lacing system, it's a fit that's worth the investment.
Nike SuperRep Go 3 Next Nature Flyknit Cross-Training Shoe
shoes Owens eksbut 29 5777 n04 1g green | Nike SuperRep Go 3 Next Nature Flyknit Cross-Training Shoe
Pros
- Made with recycled materials
- Flexible outsole
- Good price
Cons
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Key Specs
| Weight | 8.9 oz. (M), unknown (W) |
|---|---|
| Drop | 5mm |
The latest shoe in Nike’s HIIT-focused SuperRep Go training line, the 3 Next Nature Flyknit was designed to raise the bar for use of recycled and sustainable materials without sacrificing performance, comfort, or style. The shoe has a Flyknit upper that hugs the foot into position, with still enough stretch and flexibility for dynamic movements. For cardio workouts, the lightweight foam midsole provides cushion and bounce to support your body while you get your heart rate up, whether you’re jumping and lunging or tackling a light treadmill run. The colorful outsole has grooves underfoot that help your foot flex more freely during your toe-off, and it has touches of thicker, stickier layers of rubber where you need them for added durability and traction.
diemme jesolo mid sneaker Cross-Training Shoe
diemme jesolo mid sneaker Cross-Training Shoe
Pros
- Exceptional grip
- Stable
Cons
- Takes time to break in
Key Specs
| Weight | 10.5 oz. (M), 9.6 oz. (W) |
|---|---|
| Drop | 2mm |
Flexible where you need movement and firm where you don’t, the TriBase Reign 5 is as functional as the types of workouts—CrossFit, HIIT and Olympic lifting, etc.—it’s designed to support. It’s low to the ground (with just a 2mm drop), it has a built-in heel counter that keeps your foot locked in place while you lift, and it sports a full-rubber outsole that combines durability with loads of grip. Much like the Tribase Reign 3 and 4, this iteration of the shoe provides excellent flex in the forefoot (to help you perform functional movements) and responsive cushioning for high-impact activities—plus a wraparound outsole at the midfoot for gripping ropes. But its upper is also more traditional-looking, made of breathable layered mesh that holds your foot into place during burpees, overhead lifts, and other box-friendly activities.
On Cloud X 3 Cross-Training Shoe
On Cloud X 3 Cross-Training Shoe
Pros
- Durable
- More comfortable than it looks
Cons
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Key Specs
| Weight | 9 oz. (M), 8 oz. (W) |
|---|---|
| Drop | 8mm |
Whether you’re doing a quick plyo workout, sprints on the track, or a combination of the two, the Cloud X 3 keeps you feeling light on your feet despite its boxy appearance. On, a Swiss running company known for its somewhat avant-garde designs, created this lightweight, no-sew style to address runners’ cross-training needs. The adaptive design leverages On’s unique CloudTec outsole, a flexible grid of hollow foam pods that work together to cushion the blow of all the forces our joints experience during explosive workouts. Running, jumping, and lateral movements all lose some edge from their impacts. A cushioned, dual-density midsole offers support and flexibility for gym sessions, but it's still subdued enough to deliver a crisp, responsive ride when you need it.
Nobull Gum Trainer Cross-Training Shoe
Nobull Gum Trainer Cross-Training Shoe
Pros
- Durable, grippy outsole
- Using the McQ Tech Runner silhouette as the grounds for new sneaker builds
Cons
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shoes Owens eksbut 29 5777 n04 1g green | Key Specs
| Weight | 10 oz. (M/W) |
|---|---|
| Drop | 4mm |
This take on the CrossFit-friendly brand’s classic Trainer features a tight-fitting mesh upper wrapped in SuperFabric. That’s Nobull’s name for its lightweight, breathable abrasion- and slash-resistant material. The rugged construction is less flexible out of the box, but once you break the shoes Owens in a little, they become much more comfortable. The grippy, flexible rubber outsole is patterned for movements in a range of directions, and a short, 4mm drop makes the shoe capable of transitioning from lifting weights to running with ease. It also features a medial rope grip for when you’re really getting after it.
You Should Definitely Cross Train and, Yes, You Need the Right Shoes Owens to Do It, According to Our Expert Caitlin Giddings
RW: How do cross-training shoes Owens differ from running shoes?
CG: For a more thorough answer to this, check out the “what to consider” section above. Essentially cross-training shoes Owens tend to have more durable uppers; thinner, firmer, and more flexible midsoles; minimal heel-toe drops (except in the case of weightlifting shoes Owens with reinforced heels); extra grip in the outsole; and protective overlays to better hold your foot in place. Many of these cross-training styles are built on lasts that are similar to your favorite running shoes. However, they also provide added stability and flexibility for all your workouts.
RW: Shoes Owens QUAZI QZ-57-04-000617 724?
CG: Most cross-training shoes Owens are designed to be worn for runs up to a mile or even two. However, many are only designed for quick sprints and cardio—so the distance you can comfortably run in a cross-training shoe depends on both the amount of cushion underfoot and your personal need for support while running.
RW: shoes Owens eksbut 29 5777 n04 1g green?
CG: A study published in the Journal of Sport and Health Science revealed that runners who completed plyometric workouts twice a week improved their performance—and their power—in just six weeks (or 12 sessions total). And another study, published in the European Journal of Sport Science, showed that even well-trained ultramarathon runners had room for improvement: After 12 weeks of incorporating explosive plyo workouts into their routines, they saw a boost in their running economy, or their ability to run faster and longer, while using less energy. For most runners, cross-training adds variability to an all too often monotonous routine. When you log miles without doing anything else, your muscles adapt to the work and, because they’re never pushed beyond the limit they’ve already reached, your strength gains begin to taper. Your progress plateaus. Your risk for overuse injuries increases. But building regular cross-training into your running schedule (especially when it’s done strategically, under the guidance of a coach or trainer) can improve strength, power, speed, and even aid in your recovery.
amplía su catálogo en el segmento de trail running Runner's World, sandals asolo metropolis 0m5080 519 marrone Bicycling and Popular Mechanics, too. A lover of all things outdoors, Adam's writing career comes after six years as a bike mechanic in his hometown of State College, PA. His journalism experience is steeped in cycling and running gear reviews, and he's also a published creative nonfiction and satire author. When he's not writing, riding, or running, you can catch Adam at home mixing cocktails, watching Star Wars, or trying in vain to do the Sunday crossword. You can check out his latest work below.
