10 Best Shoes for Lifting Weights and Running

Finding the right pair of shoes for both lifting weights and running can be tricky, but it’s essential for achieving optimal performance and reducing the risk of injury. Shoes built for these dual purposes need to offer stability for strength training while also providing cushioning and flexibility for running. Wearing the wrong footwear can lead to poor posture during lifts, foot fatigue during runs, and even long-term joint strain. The best shoes for lifting and running combine a flat, stable base for heavy lifts with enough responsiveness and support for short- to medium-distance running. Whether you’re doing CrossFit, circuit training, or mixing treadmill sprints with barbell squats, the right pair will keep you comfortable, secure, and efficient throughout your workout. This guide will help you make the smartest choice based on durability, grip, comfort, and design.

Best Shoes for Lifting Weights and Running

1. Nike Metcon 9

The Nike Metcon 9 is widely regarded as one of the best hybrid shoes for athletes who split their time between lifting and running. Built for durability and versatility, it features a flat and wide heel for outstanding stability during heavy lifts, especially squats and deadlifts. The shoe includes a hyperlift insert in the heel, providing an extra edge for Olympic weightlifting movements. The upper mesh is breathable yet tough, ideal for sweaty HIIT sessions and high-rep workouts.

Nike added React foam cushioning to the forefoot, which enhances comfort during short runs and plyometric drills. While it’s not a long-distance running shoe, it holds up well during sprints and treadmill work. The outsole uses sticky rubber for strong traction on various surfaces, preventing slippage during fast transitions. The added rope wrap midfoot also benefits athletes who incorporate rope climbs and lateral movements.

One downside is its break-in period—some users find the initial fit a bit stiff. However, once molded to your feet, the shoe performs consistently across workout types. It also runs slightly narrow, which may not suit athletes with wide feet. Nonetheless, the Metcon 9 delivers on its promise of hybrid performance, making it a top choice for gym-goers who mix strength and cardio.

Pros:

• Stable heel for lifting heavy weights

• React foam forefoot cushioning for short runs

• Excellent traction on gym floors

• Breathable and durable mesh upper

• Rope wrap for added versatility

Cons:

• Requires break-in time

• Not ideal for long-distance running

• Narrow fit for wide feet

2. Reebok Nano X3

The Reebok Nano X3 is a go-to for athletes who demand versatility, power, and comfort in one shoe. It introduces the Lift and Run Chassis system, which adapts to different types of movement—firm for lifting and softens during running strides. This makes the Nano X3 ideal for functional fitness, circuit training, and light treadmill running. The upper is made with a Flexweave knit that balances flexibility and support without sacrificing breathability.

The shoe has a 7mm heel-to-toe drop, giving it just enough lift to help with squat depth while maintaining a flat, stable platform. The outsole uses high-traction rubber with multidirectional grip, making it great for agility drills and fast-paced workouts. The midsole cushioning is strategically placed: soft enough for comfort but stable enough to prevent foot roll during lifting.

Some users note that the shoe feels bulkier than previous Nano models, though this added structure benefits lifters needing extra support. While it may not suit runners looking for high mileage comfort, it’s perfect for gym-based cardio. The toe box is roomy, which is helpful during compound lifts that require strong ground contact.

In short, the Nano X3 is a training powerhouse with smart technology that makes it equally at home on the squat rack and during short sprints.

Pros:

• Adaptive cushioning with Lift and Run Chassis

• Flexweave upper for breathability and support

• Excellent grip for dynamic movements

• Wide toe box aids lifting form

• Great for mixed training sessions

Cons:

• Feels slightly bulky

• Not suitable for long runs

• Higher price point than some rivals

3. Under Armour TriBase Reign 5

The Under Armour TriBase Reign 5 offers a low-profile, grounded design built primarily for lifters who like to incorporate sprints or sled pushes into their workouts. It features a firm, minimal-drop sole with TriBase technology in the outsole, which promotes better grip and ground contact. The heel is very stable, ideal for heavy barbell exercises and kettlebell training.

Unlike some hybrid trainers that lean toward running, this shoe is lifting-first but still running-capable. It includes a Micro G foam midsole, which adds a touch of cushioning for short runs and high-intensity intervals. The upper uses reinforced mesh with strategic overlays for durability and foot lockdown during fast, multidirectional movements. The shoe’s flexibility is a standout, thanks to deep grooves in the forefoot.

It’s not the most cushioned option, so those prioritizing running may find it a bit firm for extended sessions. However, the responsiveness during agility drills and jumps is impressive. The fit is snug but true to size, and the heel counter provides strong ankle support without being restrictive.

Overall, the TriBase Reign 5 is an excellent choice for those focused on weight training who still want to throw in short bursts of cardio without switching shoes.

Pros:

• Ultra-stable base for heavy lifts

• TriBase outsole enhances ground contact

• Great responsiveness for agility work

• Durable mesh upper with overlays

• Sleek, lightweight design

Cons:

• Limited cushioning for running

• Not ideal for longer cardio sessions

• Slightly stiff underfoot feel

4. Nobull Trainer+

The Nobull Trainer+ is known for its minimalist aesthetic and no-frills performance, designed for athletes who take their training seriously. It features a wider and more cushioned platform compared to the original Nobull Trainer, making it more comfortable for mixed-use training. The EVA midsole delivers moderate shock absorption for sprints and short treadmill runs without compromising lifting stability.

The SuperFabric upper is highly durable, abrasion-resistant, and breathable, making it suitable for both indoor and outdoor workouts. The flat sole and sturdy heel ensure proper form during barbell lifts, lunges, and other strength-based movements. The outsole has a herringbone tread pattern that grips well on various surfaces, including turf, rubber gym floors, and concrete.

While the Trainer+ isn’t tailored for distance running, it holds up surprisingly well for short cardio bursts. It also lacks some of the advanced tech seen in Nike or Reebok models, but that’s part of its appeal—simplicity and durability. The fit is generally true to size but may feel stiff initially due to the rigid upper.

The Nobull Trainer+ is a strong performer for lifters who also need their shoes to survive high-volume conditioning sessions.

Pros:

• Wide, cushioned platform for hybrid workouts

• Durable SuperFabric upper resists wear

• Strong outsole grip for diverse surfaces

• Flat heel supports proper lifting mechanics

• Sleek, minimalist design

Cons:

• Stiff upper requires break-in

• Not suitable for long-distance runs

• Lacks advanced comfort features

5. Inov-8 F-Lite 260 V2

The Inov-8 F-Lite 260 V2 is a highly versatile trainer geared toward athletes who want lightweight agility and solid lifting support in one shoe. It features a Powerflow midsole that provides decent cushioning for running while keeping the heel area firm enough for squats and cleans. The shoe maintains a low heel-to-toe drop (8mm), which aids balance during strength work without feeling too flat for dynamic movement.

The engineered mesh upper offers a snug fit and good breathability, while the external heel cage keeps your foot locked in place during explosive lifts. The outsole uses sticky rubber with meta-flex grooves, giving superior flexibility and grip for lateral exercises and quick footwork drills. The shoe also includes a toe bumper for rope climbs and burpee protection.

While the midsole doesn’t deliver plush comfort for longer runs, it performs well in HIIT, bootcamp, and CrossFit-style workouts. Some users may find the arch support minimal, but for most athletes, it strikes a good balance between flexibility and structure.

If you’re seeking an all-in-one shoe that can handle everything from kettlebell swings to 800-meter runs, the F-Lite 260 V2 deserves a serious look.

Pros:

• Balanced midsole for lifting and running

• Lightweight and flexible design

• Strong grip and foot lockdown

• External heel cage adds stability

• Breathable, form-fitting upper

Cons:

• Limited arch support

• Cushioning may not suit long runs

• Slightly narrow for wide feet

6. adidas Dropset Trainer 2

The adidas Dropset Trainer 2 is a solid pick for those focused on lifting but who still want comfort for running-based warmups or finishers. Designed with strength training in mind, it offers a dual-density midsole, where the heel is firmer for stability during squats and presses, while the forefoot is softer to allow flexibility and movement. The 6mm drop promotes a slightly raised heel, giving lifters better squat depth and alignment.

Its wide toe box allows for natural toe splay, enhancing balance and grounding during heavy lifts. The outsole is equipped with multidirectional traction and flex grooves, giving you grip without sacrificing movement freedom. The upper uses a mix of mesh and synthetic overlays, providing durability and breathability in high-wear zones. The padded heel collar and tongue improve lockdown and comfort without feeling bulky.

While not made for running long distances, the shoe provides enough cushioning to handle short sprints, treadmill intervals, or warm-up jogs. One standout feature is the grippy outsole rubber that maintains contact with various gym surfaces. It also excels in stability-based movements like step-ups, lunges, and sled pushes. Some users find the fit slightly loose around the midfoot, so a tighter lacing technique may help.

For those who prioritize lifting but also integrate cardio into their routines, the Dropset Trainer 2 is a reliable and functional option with a focus on form and performance.

Pros:

• Dual-density midsole for balance of lift and run

• Wide toe box for stability and comfort

• Durable mesh upper with good airflow

• Great grip for multidirectional movement

• Slight heel lift supports squats

Cons:

• Midfoot lockdown may feel loose

• Not ideal for long-distance cardio

• Bulkier than minimalist trainers

7. Hylete Circuit II Cross-Training Shoe

Hylete may not be as widely known as other athletic brands, but its Circuit II trainer delivers serious performance for hybrid athletes. What makes this shoe unique is its modular insole system—users can swap inserts for lifting, running, or casual wear, tailoring the cushioning and support to the workout. This alone makes it one of the most versatile training shoes on the market.

The lifting insert provides a firmer feel under the heel, ideal for deadlifts, squats, and presses. The running insert adds responsiveness and softness to the forefoot, making treadmill runs or sprints more comfortable. The mesh and synthetic upper is lightweight and breathable, yet reinforced enough for durability during rope climbs or kettlebell work. Its heel and lateral support are strong, preventing rollover during dynamic movements.

Its 4mm heel-to-toe drop suits lifters who want a grounded platform without feeling completely flat. The outsole features a mix of flex zones and textured rubber for dependable grip across indoor and outdoor surfaces. Some users mention that the modular system takes a bit of getting used to, especially if switching frequently between inserts.

Despite that, it’s an exceptional training shoe that adapts to your routine—not the other way around. Perfect for athletes who split their time between cardio and strength, the Circuit II is a customizable, high-performance choice.

Pros:

• Modular insole system for different workouts

• Balanced heel drop for lifting and running

• Flexible yet supportive upper

• Excellent grip and stability

• Great for functional training

Cons:

• Insole swapping can feel tedious

• Slight learning curve on first use

• Price may be high for some users

8. Puma Fuse 2.0

The Puma Fuse 2.0 offers a surprisingly strong package for athletes looking for a capable lifting shoe with enough comfort to transition into sprints or metabolic conditioning. It features a no-nonsense flat sole and a low 4mm drop, giving it a stable platform for barbell training, kettlebell swings, and compound movements. The ProFoam midsole offers enough cushioning for impact-based workouts while maintaining structure.

The upper is made with breathable mesh and abrasion-resistant overlays, making it a tough shoe that handles abuse from dragging sleds or rope climbs. A TPU heel clip enhances rearfoot stability, and the wide forefoot gives toes room to splay and grip the ground. The outsole features PumaGrip rubber, known for its durability and strong traction in wet or dry conditions.

It performs well during plyometrics and agility drills thanks to its flexible forefoot design. While it’s not a dedicated running shoe, it holds up on short treadmill runs and warmups. The design also looks more casual than some ultra-athletic trainers, making it a versatile pick for gym-to-street transitions.

Puma has made a comeback in the performance training world with the Fuse 2.0, and it stands as an affordable, durable, and balanced option for lifters who move between strength and conditioning.

Pros:

• Stable, low-drop design for lifting

• Breathable yet tough upper

• PumaGrip outsole for strong traction

• TPU heel clip for added support

• Affordable pricing

Cons:

• Not ideal for long-distance runs

• A bit stiff during early use

• Limited arch support for some foot types

9. STR/KE MVMNT Haze Trainer

The STR/KE MVMNT Haze Trainer is a boutique cross-training shoe favored by serious functional fitness athletes who value performance and minimalist style. With a 4mm drop and firm heel, it provides a stable base for lifts like squats and overhead presses. At the same time, its midsole uses a blend of compression-molded EVA and rebound foam, which adds responsiveness for jumping and sprinting.

The upper is made from seamless engineered knit, which adapts to your foot shape and provides a sock-like fit. This material is breathable, lightweight, and dries quickly—ideal for sweaty workouts. A reinforced toe guard and heel wrap improve durability in high-impact areas. The outsole design combines flexibility with directional grip, allowing agile footwork without losing traction.

The Haze Trainer is extremely lightweight, making it a solid option for fast-paced workouts and short cardio bursts. Some users say it runs slightly long, so sizing down may be necessary. The minimal branding and sleek build also make it a stylish option beyond the gym.

Though it lacks the big-name status of Nike or Reebok, the Haze Trainer competes fiercely on performance, especially for those who want a minimalist look with maximum function.

Pros:

• Lightweight and responsive build

• Seamless knit upper for comfort

• Great for lifting and short sprints

• Directional grip outsole

• Sleek, stylish design

Cons:

• Runs slightly long in sizing

• Less cushioning for high-mileage runs

• Limited color choices

10. TYR CXT-1 Trainer

TYR, known for its swimwear, makes an impressive mark in the strength training world with the CXT-1 Trainer. This shoe is engineered specifically for performance training and Olympic lifting, yet offers enough cushioning for metabolic conditioning and short runs. It features a 9mm heel drop—the highest on this list—offering extra ankle mobility and deeper squat positioning.

The forefoot includes Surge NRG foam, giving the shoe bounce and comfort during cardio-based WODs or box jumps. The upper is built with breathable mesh and reinforced sidewalls for added durability and lateral support. The outsole features a wrap-around rubber tread that grips various surfaces, making it reliable in different gym environments.

Although designed for serious lifting, the added cushioning helps it perform well during short treadmill runs, rowing, and dynamic bodyweight work. Some may find the heel drop too steep for deadlifts, where a flatter base is preferred. However, for squats, cleans, and snatches, it enhances positioning and drive.

The CXT-1 is ideal for athletes with a strength-first focus who still want cardio flexibility. It’s also great for those transitioning from running shoes and looking for more support in their lifts.

Pros:

• High 9mm drop enhances squat mobility

• Surge NRG foam provides rebound

• Tough and breathable upper

• Secure heel for Olympic lifts

• Excellent grip and traction

Cons:

• Heel drop not ideal for deadlifts

• Bulky for minimalist trainers

• Limited availability in some regions

Buyer’s Guide

Selecting the right shoes for lifting and running requires a careful balance of features typically seen in two very different shoe types. Here’s what you should consider:

1. Stability and Heel Support
For lifting, especially squats and deadlifts, you need a stable base. Look for shoes with a firm midsole and minimal heel compression. A slight heel lift (around 4-6mm) can help improve ankle mobility for deeper squats, but completely flat soles work better for deadlifts. Shoes with rigid heel counters also support good alignment.

2. Responsive Cushioning
While stability is key for lifting, cushioning is critical for running. Lightweight foam or EVA midsoles help absorb impact during sprints and treadmill runs. Aim for shoes that balance firmness in the heel (for lifting) with moderate softness in the forefoot (for running).

3. Durable Outsole with Strong Grip
Good grip is essential for both dynamic lifts and short-distance runs. Rubber outsoles with multidirectional tread patterns ensure traction on gym floors and pavements. High-wear areas like the toe and heel should be reinforced for extended durability.

4. Breathability and Comfort
Breathable mesh uppers help keep your feet cool during high-intensity workouts. Meanwhile, a snug but not overly tight fit ensures that your feet remain stable while lifting but flexible enough to move naturally while running.

5. Lightweight Construction
Heavier lifting shoes often feel clunky during cardio. Look for hybrid training shoes that maintain support while remaining under 12 oz (340g). Lighter shoes reduce fatigue during longer workouts.

6. Flex Grooves and Toe Box Design
Flexibility in the forefoot allows natural toe movement during running. A wide toe box is particularly helpful during squats and lunges to give your toes room to grip the ground for balance and power.

7. Versatility for Hybrid Workouts
If your workouts blend functional movements (like box jumps, kettlebell swings, or sled pushes), opt for cross-training shoes designed for multidirectional stability. Brands often market these shoes for HIIT or CrossFit, but they work well for mixed-use gym sessions.

What to Avoid:
Avoid shoes with thick, squishy soles (like most running shoes) for weightlifting—they compromise balance and power. Also avoid minimalist shoes without any cushioning unless you are highly experienced and have strong foot conditioning.

FAQ

What type of shoe is best for both lifting and running?
Cross-training or hybrid training shoes are your best bet. These models are designed with a stable heel for lifting and enough cushioning for short to mid-distance running. Look for terms like “functional fitness,” “gym training,” or “HIIT” in product descriptions.

Can I lift weights in running shoes?
It’s not recommended. Most running shoes have soft, compressible soles that aren’t ideal for weightlifting. They reduce ground contact and can throw off your balance during squats or deadlifts. Over time, this may lead to poor form and joint strain.

Do I need different shoes for different workout days?
If you regularly perform high-mileage runs and heavy lifting sessions, it’s best to use separate shoes: one for running, one for lifting. But for general fitness or circuit training, a hybrid shoe can cover both effectively.

Are flat shoes better for lifting weights?
Yes, flat shoes offer a more stable platform and allow for better power transfer from the ground. This is particularly important for deadlifts and squats. Shoes with minimal heel drop or even zero-drop soles work well for these exercises.

How much cushioning should my shoes have for running and lifting?
You need a moderate level. Too much cushioning reduces stability for lifting, while too little leads to foot strain during runs. A dual-density midsole—with a firmer heel and softer forefoot—is ideal for hybrid workouts.

What features should I prioritize if I do more lifting than running?
If lifting is your primary focus, prioritize heel stability, arch support, and outsole grip. Cushioning can be lighter. Also, look for shoes with a heel-to-toe drop of less than 6mm to keep your posture aligned during lifts.

Can I use CrossFit shoes for lifting and running?
Yes, CrossFit shoes are specifically built to handle a mix of movements, including Olympic lifts and short runs. They’re generally stable, supportive, and built with enough flexibility for sprints or quick cardio intervals. Just make sure the cushioning suits your running needs.

Conclusion

Choosing the right shoes for lifting weights and running is essential for both safety and performance. The best hybrid training shoes offer a stable heel, breathable construction, and just enough cushioning to handle cardio. Avoid overly soft soles or shoes without support. Invest in versatile footwear that matches your workout style to train more efficiently and reduce injury risk.