10 Best Shoes for Treadmill and Weights

Choosing the right shoes for both treadmill running and weightlifting is crucial for maximizing performance and preventing injury. Treadmill workouts demand cushioning and grip for repetitive motion, while weight training requires stability and a strong base to handle heavy loads. Wearing inappropriate footwear can lead to discomfort, reduced efficiency, and even long-term joint stress. Unlike specialized shoes that focus on either cardio or lifting, a hybrid shoe must strike a balance, offering both shock absorption and ground contact. The right pair will support your stride on the treadmill while keeping your feet planted during squats or deadlifts. This article explores what features to look for, what to avoid, and answers common questions to help you confidently choose the best shoes for treadmill and weights.

Best Shoes for Treadmill and Weights

1. Nike Metcon 9

Nike’s Metcon 9 is a powerhouse training shoe that perfectly bridges the gap between treadmill sessions and intense strength workouts. The shoe is built with a firm heel and wide base that enhances stability for squats, deadlifts, and other compound lifts. Meanwhile, the forefoot features Zoom Air cushioning, providing just enough responsiveness for treadmill intervals without feeling mushy under weight.

The upper consists of a durable mesh with reinforced overlays that resist wear during rope climbs and high-friction movements. Its dual-density midsole offers a firm heel and softer forefoot, catering well to both strength and cardio. The grip on the outsole is exceptional on rubber flooring and treadmill belts alike, thanks to its sticky rubber compound and tread pattern.

For treadmill runners, the flexibility in the forefoot provides smooth transitions during stride. The shoe also has a slightly raised heel for enhanced squat depth and improved posture under load. While heavier than typical running shoes, its build is justified for lifters seeking better control. The lace-lock system and tongue padding ensure a secure fit even during explosive movements.

Nike has also improved breathability from the Metcon 8, reducing hotspots during extended use. However, it’s not ideal for long-distance running due to its stiffer rearfoot. Those focused on HIIT, circuit training, and short treadmill runs will benefit the most from its hybrid design. With strong lateral stability and durable construction, it’s one of the best all-around shoes for gym training. The Metcon 9 is a top pick for those who transition between the squat rack and treadmill in one session.

Pros:

• Extremely stable for heavy lifts

• Zoom Air cushioning aids short runs

• Breathable mesh with reinforced durability

• Excellent grip on gym flooring and treadmills

• Dual-density sole for both comfort and control

Cons:

• Slightly heavy for longer runs

• May feel stiff during initial break-in

• Limited forefoot cushioning for high-mileage runners

2. Reebok Nano X3

The Reebok Nano X3 continues the brand’s tradition of crafting versatile training shoes ideal for both cardio and strength training. It introduces the innovative Lift and Run Chassis System, which adapts the heel for lifting stability while allowing flexibility for running. This feature makes it exceptionally well-suited for users switching between the treadmill and barbell workouts.

The midsole offers Floatride Energy Foam, borrowed from Reebok’s running shoes, which adds bounce without compromising support. Combined with the firm heel plate, this shoe delivers a balance of propulsion and grounding. The outsole uses a high-traction rubber compound with multidirectional patterns to ensure grip on treadmills and gym floors.

Upper materials consist of breathable Flexweave knit, known for its stretch, strength, and airflow. A TPU heel clip provides additional lockdown during lateral movements, minimizing foot slippage during heavy lifts or sprints. The shoe fits true to size with a slightly roomy toe box, which is great for toe splay during lifts.

While it isn’t the lightest option on the market, it excels in multifunctional use. It’s not recommended for distance runners but handles treadmill runs up to 5K very well. The Nano X3 is highly durable, making it a solid choice for daily training routines. Its innovative chassis and responsive cushioning allow it to adapt to both treadmill sprints and deadlift sets seamlessly.

Pros:

• Lift and Run Chassis adjusts for cardio or lifting

• Floatride Energy Foam offers great bounce

• Durable knit upper with good ventilation

• Reliable grip across surfaces

• Roomy toe box enhances stability

Cons:

• Slightly bulky for agile training

• Not ideal for runs over 5K

• Heel may feel rigid initially

3. Under Armour TriBase Reign 5

The Under Armour TriBase Reign 5 is designed for athletes who prioritize ground contact and control during strength training, yet still need agility for treadmill use. It offers a low-to-the-ground feel with a firm platform, making it one of the best in the market for deadlifts and squats. Despite its lifting-first focus, it has enough forefoot flexibility to handle light to moderate running.

The TriBase Reign 5 features a full-length Micro G foam midsole, which provides a stable yet slightly cushioned ride. Its TriBase technology in the outsole enhances grip and keeps the foot firmly planted during compound lifts. The outsole pattern grips well on treadmills and gym mats, giving it a dual-purpose edge.

The upper is built from a tough engineered mesh with abrasion-resistant overlays, which means it handles high-wear training environments well. Internal heel counters and a snug midfoot design keep the foot locked in place. This shoe excels in workouts involving sled pushes, split squats, and treadmill intervals.

Its low drop (2mm) promotes a natural foot position and excellent proprioception during lifts. However, this same feature can make treadmill running less comfortable for beginners used to higher-drop shoes. While it lacks plush cushioning, its durability and support make it a top contender for hybrid workouts. Those who lift heavy but still want a functional treadmill shoe will find the Reign 5 ideal.

Pros:

• TriBase outsole design enhances lift stability

• Durable construction resists gym wear

• Low drop encourages ground contact

• Excellent midfoot and heel lockdown

• Breathable yet protective upper

Cons:

• Minimal cushioning for longer runs

• Not ideal for high-arched runners

• Slightly stiff for casual cardio

4. Nobull Trainer+

The Nobull Trainer+ is a no-frills, ultra-durable training shoe that excels in lifting while offering acceptable performance for short treadmill sessions. Its minimalist aesthetic hides a seriously robust build, favored by CrossFit athletes and strength-focused gym-goers. The shoe’s expanded outsole and reinforced upper make it ideal for heavy lifting routines.

The EVA midsole is firmer than most traditional training shoes, minimizing compression under load. This creates a super stable platform during deadlifts, presses, and squats. The outsole uses high-carbon rubber with deep lugs that deliver solid grip on both treadmill belts and gym flooring.

The upper is made from a seamless, abrasion-resistant SuperFabric that holds up through high-intensity wear. Breathability is limited compared to mesh-based trainers, but the materials are ultra-durable. The flat heel and wide base improve balance and force transfer in compound movements.

On the treadmill, it’s serviceable for warm-ups, cooldowns, and sprints under 2 miles. It’s not designed for prolonged runs but handles circuit training and HIIT well. Sizing runs slightly small, so consider half a size up for the right fit. For athletes who value durability and lifting performance with occasional cardio, the Nobull Trainer+ is a solid pick.

Pros:

• Ultra-durable SuperFabric upper

• Great traction for lifts and treadmill

• Wide base improves lifting posture

• Sleek, minimalist design

• Very stable under heavy load

Cons:

• Limited cushioning for running

• Slightly heavier than average

• Runs a bit narrow and small

5. Inov-8 F-Lite G 300

The Inov-8 F-Lite G 300 is a versatile training shoe that blends cutting-edge materials with functional gym design. It stands out with its use of graphene-infused rubber, which increases outsole strength and grip while keeping weight down. Ideal for functional fitness, the shoe transitions well from lifting to short treadmill sprints.

A key feature is its ETPU midsole, which provides responsive energy return without sacrificing control. The flat, stable base supports deadlifts and squats, while the forefoot cushioning allows for short bursts on the treadmill. Its 6mm drop offers a middle ground between pure lifting and running shoes.

The engineered mesh upper is both breathable and reinforced with protective overlays in high-stress zones. A unique external heel cage and wide toe box provide excellent foot security and natural toe splay. This helps in maintaining balance during lifts and comfort during dynamic movements.

The outsole’s graphene composition provides enhanced grip and abrasion resistance, performing well on treadmills and hard gym floors. It’s one of the few lifting shoes with enough spring to feel comfortable during moderate cardio. While priced slightly higher than average, its materials and build quality justify the investment. For hybrid workouts, it’s a reliable and innovative option.

Pros:

• Graphene outsole offers unmatched grip

• Balanced cushioning for lifts and cardio

• Wide toe box enhances comfort and stance

• External heel cage for superior support

• Breathable yet protective upper

Cons:

• Slightly expensive

• May feel stiff initially

• Not ideal for marathon-style runs

6. Adidas Dropset Trainer 2

The Adidas Dropset Trainer 2 is built with dual-density midsoles and a low-drop profile, making it a reliable hybrid for treadmill running and serious lifting. Its standout feature is the split midsole design soft in the forefoot for dynamic movements, and firm in the heel for stability under heavy loads. This engineering enhances both propulsion and control during mixed workouts.

With a 6mm heel-to-toe drop, the shoe promotes a more natural stance while offering slight elevation for comfort during treadmill strides. The wide, stable heel base and grippy rubber outsole give excellent traction on both rubber gym floors and treadmill belts. Flex grooves in the forefoot allow for moderate flexibility, helping runners transition through their gait cycle more fluidly.

The upper uses layered mesh with synthetic overlays, offering breathability while maintaining structure. A heel clip stabilizes rearfoot motion, and the lacing system includes a midfoot strap for enhanced lockdown. This ensures the shoe stays secure through lateral shifts, jumps, or weighted squats. While not ultralight, it balances weight and support efficiently.

Although not meant for long-distance treadmill running, it handles warm-ups, sprints, and lifts with ease. The toe box is slightly roomier than average, which supports toe splay and improves balance during deadlifts. Durable and supportive, the Dropset Trainer 2 stands out as a dependable hybrid trainer for strength-focused gym-goers who still want cardio functionality.

Pros:

• Dual-density midsole for lift/run balance

• Excellent grip on treadmills and gym surfaces

• Wide heel base enhances squat stability

• Breathable upper with strong support

• Secure lockdown and heel clip

Cons:

• A bit heavy for distance running

• Limited energy return compared to runners

• Break-in period required

7. New Balance Minimus TR

The New Balance Minimus TR is a minimalist training shoe designed for a barefoot-like feel with enough protection for treadmill and weight training. With its low stack height and 4mm heel drop, the shoe keeps you close to the ground, ideal for maintaining balance and control during lifts. Yet, it includes enough cushion to make short runs comfortable.

The Vibram outsole is the standout component, offering exceptional grip on indoor surfaces. The rubber compound prevents slippage on treadmills, squat racks, and mats. Its flat profile and strategic flex grooves encourage a stable lifting stance and natural gait during short cardio sessions. However, it’s not recommended for high-mileage runners.

The knit upper hugs the foot comfortably and allows for airflow during intense workouts. A lightweight design (under 8 oz) means it won’t drag you down during transitions or sprints. The construction is simple yet effective, with minimal overlays and a padded collar for comfort.

While it’s not the most supportive option for dynamic lateral workouts, it excels in gym environments focused on compound lifts, bodyweight training, and treadmill warmups. For those who prefer a natural foot position and solid ground contact, the Minimus TR is a strong choice. It’s particularly suitable for experienced lifters or minimalist shoe enthusiasts.

Pros:

• Barefoot-like feel with protection

• Vibram outsole ensures excellent grip

• Extremely lightweight and breathable

• Flat, stable base for deadlifts and squats

• Comfortable fit for natural foot movement

Cons:

• Not ideal for high-impact running

• Minimal ankle support

• Less cushioning than hybrid trainers

8. Puma Fuse 2.0

The Puma Fuse 2.0 delivers a surprising level of performance for both lifting and light treadmill work, especially given its affordability. Designed primarily for stability and grip, the Fuse 2.0 excels in weightlifting scenarios with a wide base and firm sole. At the same time, it offers enough rebound for functional movements and brief runs.

The outsole uses PUMAGRIP rubber, which is extremely grippy and reliable on indoor surfaces. The low-drop platform encourages better ground contact, which is essential for deadlifts and overhead lifts. At just 4mm, the drop keeps lifters stable while still offering a small assist during treadmill strides or sled pushes.

Its EVA midsole is firmer than running shoes but slightly softer than pure lifters, creating a good compromise. The mesh upper is reinforced in high-wear areas and features a toe guard to protect against abrasion during dragging movements like burpees or prowler pushes.

The fit is supportive and secure, aided by an internal heel clip and molded sockliner. Breathability is decent, though not exceptional, due to the extra reinforcement. Treadmill performance is solid for short bursts or interval runs. Users looking for a balance of affordability, functionality, and durability will find the Puma Fuse 2.0 to be a hidden gem in the gym shoe market.

Pros:

• Excellent value for money

• Flat, stable platform for lifting

• Good grip with PUMAGRIP rubber

• Toe guard and internal heel clip

• Durable upper with reinforced zones

Cons:

• Not suited for long treadmill runs

• Slightly stiff midsole

• Moderate breathability

9. STR/KE MVMNT Haze Trainer

The STR/KE MVMNT Haze Trainer is a premium hybrid shoe designed to handle both treadmill and lifting workouts with aesthetic flair and performance-grade specs. While lesser known than big brands, it delivers exceptional versatility with a mid-drop (4mm), supportive structure, and lightweight build that transitions well from lifting to running.

The midsole uses proprietary Cush50 EVA, which is engineered for both responsiveness and compression resistance. This means it doesn’t bottom out under weight, yet it provides enough bounce for cardio drills or treadmill sprints. The outsole has a flat, grippy design that delivers reliable traction during lifts and movement-heavy circuits.

Its engineered knit upper combines breathability and structure, reinforced with synthetic overlays where needed. A sculpted heel counter helps secure the rearfoot, while the lacing system distributes pressure evenly across the foot. Fit-wise, it’s true to size with enough toe room for dynamic movement.

For treadmill training, the shoe provides a smooth ride on short to moderate runs, especially during warm-ups and HIIT. It’s light on the feet but strong in structure, making it ideal for lifters who don’t want to switch shoes between workout types. The Haze Trainer is a high-performance, stylish option that caters to hybrid athletes.

Pros:

• Cush50 EVA for cushioning and control

• Strong grip with flat outsole design

• Breathable, supportive knit upper

• Lightweight and agile

• Stylish and gym-appropriate

Cons:

• Higher price point

• Not widely available in retail stores

• May lack support for pronators

10. Vivobarefoot Primus Lite III

For athletes seeking maximum ground contact and a natural foot experience, the Vivobarefoot Primus Lite III is a top minimalist choice. Though not built for long treadmill runs, it offers unmatched proprioception and foot strength training, ideal for barefoot-style enthusiasts who lift and do light cardio.

The shoe features a 0mm heel-to-toe drop and ultra-thin sole made from flexible rubber, allowing your foot to move freely. The sole is textured with hexagonal grips that offer reliable traction on treadmill belts and gym floors. Its featherweight build and wide toe box encourage natural toe splay and balance.

The upper is made from recycled mesh, making it both breathable and eco-friendly. The shoe wraps snugly around the foot without added structure, providing freedom of movement while still keeping feet secure. However, there’s almost no cushioning, so it’s not suitable for runners who need impact absorption.

Primus Lite III thrives in strength-focused environments where stability, balance, and foot control are priorities. It’s best used for warm-ups, bodyweight circuits, or short cardio bursts. Lifters who embrace barefoot training will appreciate its design. Those new to minimalist shoes should ease into use to avoid calf and arch strain.

Pros:

• Promotes foot strength and balance

• Excellent for barefoot lifting style

• Ultra-light and flexible

• Wide toe box for natural movement

• Eco-conscious construction

Cons:

• No cushioning for treadmill runs

• Not for beginners in barefoot training

• Limited lateral support

Buyer’s Guide

When selecting shoes for treadmill running and weightlifting, the goal is to find a well-rounded pair that performs well in both cardio and strength training. Here are the key factors to consider:

1. Cushioning vs. Stability:
Treadmill runners benefit from soft midsoles to reduce impact on joints, while weightlifters require firm soles to enhance force transfer. The ideal hybrid shoe features moderate cushioning—enough to absorb impact without compromising stability.

2. Heel-to-Toe Drop:
A lower drop (4mm–8mm) is preferable for lifting as it encourages a flat, grounded stance. However, a slight drop can help with forward momentum during treadmill running. Avoid shoes with very high drops (10mm+) unless your main focus is cardio.

3. Outsole Grip and Flexibility:
Shoes with multi-directional tread patterns offer excellent grip on treadmill belts. Meanwhile, a flat, firm outsole ensures traction and balance when lifting. Rubber outsoles are ideal for both.

4. Midfoot and Heel Support:
Look for features like internal heel counters or TPU heel clips that lock your heel in place—essential for squats and deadlifts. Reinforced midsoles also help stabilize lateral movement on the treadmill.

5. Breathable Materials:
Mesh uppers or engineered knits provide ventilation during high-intensity cardio sessions. Avoid overly stiff or plastic-heavy shoes that cause overheating.

6. Durability and Construction:
Treadmills can be hard on the forefoot area due to repeated impact. Likewise, lifting places stress on the sole’s structural integrity. Choose shoes with durable midsoles and reinforced toe caps to ensure long-term performance.

7. Weight of the Shoe:
Lightweight shoes reduce fatigue on the treadmill but may compromise support. A moderate weight (10–12 oz) ensures a good compromise between speed and structure.

What to Avoid:
Avoid maximalist running shoes with high-stack soles, which can cause instability during lifts. Also steer clear of barefoot-style shoes if you’re doing cardio, as they lack shock absorption.

By balancing cushioning, support, and stability, you can select a shoe that transitions smoothly between treadmill sessions and strength routines. Brands like Nike, Reebok, and Under Armour now offer models that fit this hybrid profile.

FAQ

What type of sole is best for treadmill and weight workouts?
The best sole is firm yet cushioned. For treadmill running, some shock absorption helps reduce joint stress, while lifting requires a stable base. Look for shoes with EVA or TPU midsoles and rubber outsoles for a balanced feel.

Can running shoes be used for lifting weights?
Traditional running shoes are not ideal for lifting due to their soft, compressible soles. However, hybrid training shoes with firmer soles can handle light to moderate lifting. If you’re doing heavy squats or deadlifts, switch to a flatter, more stable shoe.

Is heel drop important when choosing a hybrid shoe?
Yes, heel drop plays a big role. A drop of 4mm to 8mm is optimal—it’s low enough to keep you stable during lifts but still offers enough elevation to support treadmill mechanics. Avoid overly elevated heels unless you’re focusing exclusively on cardio.

Are cross-training shoes good for both treadmill and weights?
Yes, cross-trainers are a good starting point. They are built for versatility, offering enough cushioning for light running and enough firmness for moderate lifting. Just make sure they are breathable and supportive enough for your treadmill sessions.

How do I know if a shoe has enough support for lifting?
Check for heel counters, midfoot shanks, and TPU reinforcements. Try standing in the shoe and shifting your weight—your heel should not wobble, and the midsole should not compress too much under load.

Should I size up or down for gym shoes?
Always choose a snug fit with a thumb’s width of space at the toe box. Too-tight shoes restrict foot flexion, while loose shoes reduce stability. Stick with your regular athletic shoe size unless the brand recommends otherwise.

How often should I replace shoes used for treadmill and weights?
Generally, shoes used for dual training should be replaced every 6 to 9 months, or every 300–500 miles for running. Check for signs of wear like flattened midsoles, loss of grip, or frayed uppers, especially if you use them 3–5 times a week.

Conclusion

Choosing the right shoes for treadmill and weight workouts is essential for comfort, safety, and performance. The best hybrid trainers combine stable bases for lifting with enough flexibility and cushioning for cardio. Avoid extremes in softness or stiffness, and prioritize fit, grip, and breathability. The right footwear keeps you grounded, supported, and injury-free—every rep and every stride.