Running shoes VS Trainers (Quick Facts)

Running shoes VS Trainers (Quick Facts)

With the Covid-19 pandemic and lockdown, we all are stuck at home. Living a sedentary lifestyle has led to an increase in weight for many of us – including myself. The other day, I was discussing how to get started on a workout plan for the home with one of my friends. He has some training shoes, and he asked me if it is possible to run on a treadmill wearing them?

If you are reading this article, I assume that means you also have a question similar to my friend on your mind. Don’t worry – we’ll get to it soon enough!

Differences between Running shoes and Training shoes.

What are Running shoes?

Running shoes VS Trainers (Quick Facts)

As the name suggests, Running shoes are designed for running only. Running shoes often come in different forms and materials. Running shoes help a runner with forward momentum, and that’s the primary intention of running shoe manufacturers to help runners running smoothly.

They try to ensure the highest compatibility and comfort for the runners. Running shoes with their perfect cushioning, heel drop, advanced toe bag, and compact upper construction provides the runner with all the possible benefits s/he can imagine to get.

When we run, we impact the ground with more pressure, and our legs get fatigued quickly. Wearing running shoes can compensate for that fatigue to a certain extent. Running shoes are very lightweight and are delicately designed for running.


What is a training shoe?

Training shoes are designed for forward movement, backward movement, and also for lateral movement. Training shoes provide stability during any activity that is not hyper-specific.

Generally speaking, training shoes are designed for recreational weightlifting, jumping, aerobics, and other activities involving lateral movements. In other words, training shoes involve many kinds of physical training that are not super-specified.

Though training shoes are suitable for training, there are varieties of training shoes, and they perform differently depending on the modes of training. So choosing the right pair of shoes is crucial.

Running shoes VS Trainers (Quick Facts)

What are the differences between running shoes and training shoes?

Before diving into the differences between running shoes and training shoes, let’s discuss some aspects of these shoes for what they are used.

• Running shoes are mainly designed for running. It can be used for running casually or for long-distance running.

• Running shoes can also be used for some specific physical exercises inside the gym.

• Running shoes are designed to absorb much of the impact between ground and ball of our feet that we generate while running.

• Running shoes are highly shock-absorbing. Whether you are a regular stroller or a marathon runner, its sturdy cushioning will give proper relief while you run.

On the other hand

• Training shoes are designed for varieties of activities in the gymnasium. They are good for recreational weightlifting, any sort of lateral movements, and also for light running on a treadmill.

• Training shoes allow you to do backward and forward movement, HIIT workouts, and anything you throw their way, which isn’t super-specific.

Let’s discuss some other differences:

1. Cushioning:

Cushioning is generally used for protecting our shoes from being injured when we do various physical activities like extraneous physical exercises. Though both the shoes have cushioning, it varies greatly.

Running shoes have extra cushions in them. While running, we impact the ground three times more than our actual body weight. Cushioned shoes are great for decreasing the pressure that we generate while running, and they also help avoid possible injuries.

Training shoes are also of different types. Some of them are highly cushioned for some specified workouts, such as for short running and minimal jumping. Some shoes are for weightlifting, and these can not be used for running at all.

Despite training shoes’ having cushioning, it is not as much as running shoes have as running shoes are designed for long-distance running like a marathon or runners who love taking heavy mileage.

2. Heel-To-Toe Drop:

Heel-to-toe drop refers to differences in height between the heel and forefoot base. If the heel drop is higher, it elevates the heel and keeps the ankle in a more forwarding position that helps a runner for forward motion. On the contrary, if the heel drop is lower, it keeps the foot in a flattening positioning.

Generally speaking, running shoes have a higher heel-to-toe drop as it is designed to help the runner for forward movement. And these drops work to enhance the movement patterns and also to boost the forward running nature of running shoes.

However, training shoes have a lower heel-to-toe drop as they need stability to help increasing performance on a variety of activities and different sorts of training.

As a buyer, you need to keep in mind that running shoes’ heel-to-toe drop can vary depending on its being minimalist shoes, and some more shock-absorbing shoes are manufactured with a larger range of heel-to-toe drops. However, for training shoes, it doesn’t vary that much; it’s pretty constant. Running shoes have 0-12 mm of Heel-To-Drop while Training shoes provide 0-4 mm, and some models also have 6-8mm heel drop.

3. Outsole:

The outsole is the construction of the bottom of the shoes. Running shoes have various kinds of outsoles. The outsole of running shoes is built with more textured material, whereas training shoes have a firm, rubbery outsole and have traction that promotes multi-dimensional training. The midsole of training shoes offers more flexibility to support different kinds of activities.

Different kinds of outsole help us understand how good a shoe will be and how good it will be at shock absorbing. You need to understand which outsole will be perfect for you, depending on the activities you will perform.

4. Midsole:


The part of the shoes that separates the bottom and inside is called the midsole. The midsole is an essential aspect of a shoe as it determines the stability and shock absorption.

Running shoes have a thicker midsole that compresses while a runner puts impact at the time of running. When a runner runs, a thicker midsole compresses easily and can be very responsive while running.

It would be best if you do not lift weight wearing running shoes that are built with thicker midsole. This can lead you to injury.

Training shoes have a thinner midsole that will compress that much while lifting weight or doing various activities. The midsole of training shoes has high-density foam material that compresses less and provides stability even while you load with them by lifting weight.

5. Upper Construction:

The upper part of your shoes also vary to a certain extent. Running shoes have a lighter upper construction, and the materials the manufacturers use are mesh and knit. However, training shoes’ upper materials can vary, and it depends on the manufacturers. Mostly they use synthetic materials for their upper constructions.

Note, Upper construction depends mainly on manufacturers. They choose what sort of material they want to add to their shoes depending on the prices the shoes offer.

In short, the differences can be put as such: Running shoes have more cushioning to prevent your legs from injury and protects your legs when you impact the ground with more pressure. Running shoes have more support to the heels that training shoes do not offer. Training shoes support a wide range of activities such as recreational weightlifting, jumping, cutting, stopping, and changing directions quickly, whereas running shoes focus on only running. When running shoes provide you with forward movement, training shoes offer you lateral movement, forward and backward movement as well.

Can Training shoes be used for Running?

It’s a question frequently asked by people if they can use their training shoes for running. The answer is “yes”, You can though it’s not recommended. You can run wearing training shoes, but it has to be casual short running. It’s not recommended to run a longer distance wearing a pair of training shoes. If anyone intends to run longer distances wearing training shoes, it may expose them to serious injuries such as during and after run feet, knee, and joint discomfort.


Can Running shoes be used for training?

Another question that people often ask is if they can use their running shoes for training. The answer is “No,” you can’t. The sole and flexibility of running shoes are not suitable for training like weight lifting, lateral movement and can cause you serious injury. There is an exception regarding minimalist running shoes. Running shoes that offer 0-4mm heel drop can be used for training to a certain extent only.

Choose your shoes according to your purpose of using them in the long run. Remember –

• If you want to do frequent weight lifting, shorter run other such activities, you should reach for training shoes.

• If you are an avid runner, like take heavy mileage, you should go for dedicated running shoes.

Can we do squat in running shoes?

You have a pair of running shoes, and you want to know if you can do squat in running shoes; the answer is for this question is “No.” Running and Squatting are two different kinds of activities. Squatting while running shoes may lead you to off-balance, and you won’t be able to stabilize your feet. It will also cause you to lose the force through the cushioning of the running shoes. Besides, you will not be able to get to proper squat depth.

Squating Man

If you want to know more,watch this:

Final Words

Let’s put it simply, different shoes have different functions. That’s why manufacturers produce different types of shoes. Though you can swap them for other activities, it is not recommended to do so. However, if those activities are super specific, you should opt for specialized shoes purely built on that purpose.

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