The kind of gym shoes you opt for will depend on what kind of workouts you’ll be doing. For example, look for shoes with support and cushioning to balance the impact (jumping, running in place, and side-to-side motion) in studio classes. “It is important that the shoes fit properly and provide comfort and support, and they also have good lateral counters, are lightweight, and have a good pivot point on the forefoot sole,” says Dr. Mendeszoon.
Or, if loading up in the weight room is your jam, you need shoes that create a stable base. That means a zero drop or flat sole, according to Dr. Mendeszoon. “Many lifting activities require the feet to be intimate with the ground so that stability, support, and dynamic mobility can be provided,” he says. “The shoes should be very lightweight and responsive.”
Besides these two pro tips, here are a few general things you should also keep in mind when shopping.
Weight: Gym shoes should generally be flat and and light, since they are designed for speed and performance, says podiatrist Chanel Perkins, DPM. Mesh gym shoes are more lightweight and are usually more breathable.
Flexibility: Quality gym shoes should be more flexible in the arch, but also have a good amount of firmness, Perkins adds.
Support: Support and cushioning can both impact your form with weightlifting and running, says Atlanta-based trainer Brittany Spencer, CPT, so make sure to grab workout shoes that have enough support and comfort for your foot.
Cushioning: If you’re looking for running shoes especially, target ones with amble heel and forefoot cushioning. “Cushioning is a very vital element in gym shoes since this is what helps with shock absorption,” Dr. Perkins says.
Outsole: You want this part of the shoe to match up with your workout—will the outsole slide? Does it have a good grip? For instance, if you’re playing pickleball, you’ll want it to interact well with the court and not slide, says Women’s Health fitness editor Jennifer Nied.
Activity: It’s crucial to wear the right type of shoes for your specific workout, says Nied. If you’re doing several different exercises at the gym, bring multiple sneakers to match each one.
Durability: You’ll want a shoe that’ll last through many workouts, so make sure to read reviews and buy the shoe that reviewers say lasts more than a few weeks, Nied adds.
Shape: In addition to wanting the proper shoe size, you’ll also want gym shoes that match your foot shape, Nied says, whether they’re narrow or wide. “If your foot has too much wiggle room, that can cause chafing, blisters, and discomfort,” she says.
Design: It’s all in the details. Make sure the laces are secure and customizable to your foot, and that they have seams in the upper. “I like a gym shoe with some lacing options (extra holes at the top to really lock them down) as well as laces that won’t come untied constantly,” Nied says.
