Home Lifestyle What Is The Difference Between Running and Cross Training Shoes?

What Is The Difference Between Running and Cross Training Shoes?


If you have finally decided to lose weight and want to start running or working out at the gym, the first thing you’ll need is a good pair of shoes. You can choose from a variety of options, such as cross-training shoes, running shoes, and so on. In this article, you will find everything you need to know, especially the differences between cross trainers and running shoes, before picking the one best suited for you. Despite their similar appearances, running and cross-training shoes serve different purposes. Let’s take a closer look at each of these one by one so you can get a clear picture.  

Let’s talk about running shoes

Running shoes are made specifically for running and have a flexible sole that allows for heel-to-toe movement. It offers a higher heel drop for extra cushioning and support in the heel and midfoot. Running shoes are ideal for tracks or runs that require a high level of shock absorption, as we hit the ground with three times our body weight when running. Running shoes are also meant to be light, as you don’t want to be lifting any extra weight when running, as this could lead you to become fatigued. Because traction isn’t an issue when running, these shoes are designed with a smooth tread. Another significant criteria to consider is the right fit. Before purchasing a running shoe, make sure to check out the stride pattern design, width, and other features to ensure that it fits you well and provides a comfortable experience. 

Let’s talk about cross-training shoes

These have a flatter sole and a more flexible design that allows for multi-directional movement. Cross-training shoes, on the other hand, are made to be all-purpose workout shoes that may be worn for basketball, Zumba, or lifting weights in the gym. Their forefoot is more cushioned and their build is firmer. This helps you in landing on your toes and makes weight training and exercises like squats simpler. Cross trainers have broader bottoms than running shoes, which can easily expand beyond the width of the shoe’s upper part and provide extra support for lateral movements like sharp cuts, stopping, breaking, or jumping. Also, cross trainers are generally made of more durable materials than running shoes. So, if you want your shoes to survive strenuous workouts, cross-training shoes are the way to go. 

Let’s go over all the differences between running and cross-training shoes once more:

Running Shoes Cross-training Shoes
Upper Part: Breathable and lightweight, less rigid with lots of meshing to keep your feet cool and dry while running Upper Part: Form-fitting, gives improved lateral support; often have combination of synthetic leather and mesh
Midsole: Provides firmer cushioning for better shock absorption, support, and stability; sometimes thicker in the arch and heel area Midsole: Offers a softer cushioning for added comfort and shock absorption for training
Outsole: Traction is the key factor in the outsole of running shoes. Tread patterns for traction often include protruding lugs or rubber nubs, as well as lots of flex grooves for increasing flexibility. Outsole: Also offers superior traction, but mainly for indoor or outdoor surfaces; the base is wider than that of running shoes, providing more stability. The tread patterns are flatter, which helps you in a variety of sports.


Picking the wrong shoes may lead to several problems, including:

  • Discomfort
  • Unsatisfactory performance
  • Can sustain injuries

So, if you want to do both cross-training and running, you should definitely buy two different types of shoes: a good pair of good running shoes and a heavier shoe for your cross-training. Now go buy your favourite pair of shoes and start to lead a healthier life.