What Shoes Should I Wear?

When it comes to footwear, there are so many choices that it can feel overwhelming trying to pick the right shoe for the right scenario. Today, I want to zero in specifically on choosing the correct pair of shoes to wear during the training sessions we perform at On Point Fitness Club.

If you’ve been working with Tom and me long enough, you’ve likely heard us reference using a “low-profile” or flat-soled shoe. If you’re not quite sure what that means, here is a photo showing the difference in “heel drop” among different styles of shoes.

The “heel drop” is a measurement of the difference between the height of the heel and the height of the toe as the foot sits in the shoe. For the training style we use, it’s best to have a drop somewhere between 0–6 mm, as it keeps your foot and ankle in a natural position and allows greater activation of the muscles of the foot, calves, and glutes.

Next, let’s consider the toe box at the front of the shoe. It has become increasingly popular to wear a “narrow-toed” shoe because of the aesthetics (looking at you Nike!), but these can actually cause more harm than good. If your toes are smashed together inside your shoe, it decreases your ability to activate your arches, which in turn can lead to a higher risk of injury.

This post from Dr. Aaron Horschig talks a little more about the specifics of what to look for in shoes. 

Now that you have a little bit of background on what to look for in a pair of shoes, here are a few suggestions on shoes that we have tried and a few we have found positive research stating to be quite comfortable: 

  • Vivobarefoot Motus Strength – Known for a well-designed, wide toe box that is excellent for kettlebell and functional fitness training.
  • Xero Shoes Prio Neo – A reasonably priced zero-drop shoe that is still fairly new to the lifting shoe market.
  • Inov-8 Bare-XF 210 V3 – Provides a secure foot feel with great grip on gym floors; strong for deadlifts and kettlebell work.
  • NoBull Trainers – Although relatively new to the shoe industry (within the last 10 years), NoBull has greatly improved the quality of its soles and toe boxes.
  • New Balance Minimus TR – New Balance is one of the more reputable brands overall. The Minimus TR is a great choice, and it’s the only one on this list that is a true zero-drop shoe while still maintaining a “barefoot feel.”

I’ll finish with this: your feet are typically the first and last things that touch the floor when you wake up in the morning and go to sleep at night. Don’t skimp on crappy footwear– please take care of your feet! You’ll be amazed by how much better you feel when your feet are happy.

If any of you are interested in learning a bit more about the function of the foot, I recommend checking out this podcast with Dr. Emily Splichal. If you don’t have Spotify, this podcast episode is available on all platforms. 

Now go get yourself a new pair of shoes this holiday season! 

Nick, Tom, and Hunter