What Kind Of Shoes Should I Wear For CrossFit?
We get this question all the time! Here’s a quick reference guide:
If you just want one pair of “CrossFit Shoes” —
What to look for: a light hybrid that has a not-too-squishy sole for lifting weights, but not something so stiff that its hard to run in. Also consider something with a rope guard.
Why? Balancing over your midfoot is very important for almost all of the weightlifting-related things we do in CrossFit, and if your shoes are too squishy it’s almost impossible to tell where you’re balanced. You’re also not going to want something heavy since that’s adding extra load during gymnastics movements. And don’t forget that your fancy new shoes can get completely shredded by rope climbs if they don’t have a rope guard!
Our recommendations:
Also note: we don't recommend running high mileage in a CrossFit shoe unless you have excellent running mechanics and have gradually become accustomed to a less cushioned shoe. These are for your typical CF distances, i.e.up to about 3 miles in 100-800m intervals.
If you want the optimal shoes for weightlifting —
What to look for: a very stiff sole and a drop from heel to toe.
Why? A stiff sole provides optimal stability for lifting big weights. The heel to toe drop effectively lifts your heel a little to help you get loooowwww in those squats (and hence lift more weight!) If you already have excellent squat mobility you might consider a flat shoe.
Our recommendations:
If you want a minimal or barefoot shoe —
What to look for: a flexible sole, a wide toe box, and zero drop from heel to toe
Why? Barefoot shoes strengthen your feet which can be very beneficial to your overall strength and mobility.
Our recommendations:
Also note: if you’re not used to wearing barefoot shoes, you will likely need to ease into wearing them. Jumping right into it can cause issues in your feet and really all the way up your whole body. You’ll also need to eliminate all heel strike from your running technique (look into pose running.)