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There have been countless ads on social media on new CrossFit (CF) shoes especially with the CF Open just around the corner. Are you still thinking about whether or not you need a CF shoe? Many newcomers to CF wear regular running shoes to workout. I was in the same boat when I started out a few years ago and thanks to some tips from an awesome coach (ahem-Spencer), I learned the benefits of switching to a CF shoe. If you are still wearing running shoes to CF, here are a few things to consider:

Running shoes are made to help transfer energy to the front part of the shoe. Typically, traditional running shoes have an offset heel meant to transfer energy to the front part of the shoe or toward the toes. While running shoes are great for running and walking, they don’t always work as well for CF activities.

Figure 1. Running shoe: Notice the difference in height from the heel of the shoe to the toe.

Figure 2. CF Shoe: Notice the red line showing no difference between the height of the heel to the toe.

We are often coached to keep our weight away from the toes when weight lifting. Traditional running shoes would naturally push body weight toward the toes. In addition, running shoes have added cushion as opposed to CF shoes that are made with a stiffer sole. The cushioned sole of a running shoe makes it harder to maintain balance when you want your feet to be flat and grounded. Having said this, it is worth mentioning that there are running shoes that do not have the offset heel, also referred to as zero-drop running shoes that might work more like a CF shoe.

It’s hard to tell from all the different CF shoes out there to determine which shoe is the best shoe. Some choose shoes based on brand loyalty, color, looks, and fit. There is no right or wrong answer – what matters is that the shoe fits the individual and the activity.

Some basic shoe rules:

  1. Shoes should fit properly. Allow for 1 thumb width space between your toe and the top of the shoe to avoid calluses, blisters and toe nail injuries.
  2. Arches should be supported. Shin splints, heel pain, and calf strains can be reduced by proper arch support.  Store bought arch supports such as Superfeet, Protalus, Spenco Total Motion are worth trying. Avoid flimsy insoles or gel insoles since your arches bottom out in these instead of being supported.
  3. Take good care of those shoes. Lengthen shoe life by not storing them in a hot car and consider using them only for CF.
  4. Replace shoes when they are worn out. Shoes are not meant to last forever. As the shoe breaks down, it loses its natural cushioning and support. Using worn out shoes can potentially lead to injury.
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