By Cross training, you use other movement patterns than when you run. Cross training will often challenge your balance abilities and have many direction shifts. It’s therefore important to have a good feeling of the surface and training shoes that follow your movements. This post Best Cross Training Shoes For Women is about just that.
Cross Training Shoes For Women
As a runner, you can expand your training activities by choosing a supplementary training type. It can also be necessary to practice other forms of exercise because injuries prevent you from running. At the same time, you will improve your shape and develop other muscle groups, which will strengthen your overall fitness.
It creates variety in running training when you use your body in other ways. The starting point for choosing your cross training shoes depends on which movements and training patterns your cross training has – your cross training in relation to surface contact, stability, and flexibility. Then you can choose feminine, modern, flexible, and durable shoes.
There is a big difference in the activities you can do in a gym, from dance and aerobics to heavy strength training with weights and machines. So, first of all, you need to know what you primarily will use your training shoes for.
Two categories of cross training shoes
To create a better overview, we can divide training shoes into two main categories:
Training shoes for cardio exercises. Have a focus on good shock absorption with a foam-filled midsole, so the shoe can absorb the shocks that occur when you jump, dance, run, run on a treadmill, or step workout. They must be able to withstand the load from the many versatile movements of your feet.
Training shoes for strength and lifting. The most important is a pair of shoes with a solid platform, so you stand solid and firm on the floor when you, e.g. do deadlift. The heel is often very firm with a flat sole and without too much foam, which is good when you have to push from the foot up through the rest of the body.
Things To Look For In Cross Training Shoes For Women
When we use cross training as a supplement to running, it’s a good idea that they are versatile, so we can choose the variation, which is one of the benefits we go for.
Important properties
Flexibility A shoe with high flexibility is important when doing cross training, and you can test it by standing with the shoe in your hand and trying to bend it in every imaginable way.
This may seem a little weird, but it’s a good way to find out how flexible the shoe is. If it’s difficult or impossible to bend the shoe, then deselect the shoe as an option.
Drop is the difference from the height of the forefoot to the height of the heel. Most people prefer the drop to be as low as possible, but you may have a different preference. The most common drop measures between 3-6 mm.
A lower drop helps to distribute the weight more evenly inside your shoes. It’ll provide you with a more stable platform for all heavier lifts such as deadlifts. But if you tend to lift your back foot when you perform squats or other similar training exercises, you can consider a pair of cross training shoes with a high drop.
Design Properties
- The sole pattern on your training shoe must be designed to allow the foot to rotate efficiently on the surface. It’s, e.g. important in exercises where you make sudden changes of direction.
- The laces on your training shoe should ensure that the shoe wraps around your instep and that the sole follows the movements of the foot.
- The forefoot of your training shoe should be flexible ensure good contact with the surface and support your balance.
- The upper part and toe of your cross training shoe must be made of durable material so your training shoe can withstand when you e.g. lie on the floor and do arm stretches or mountain climbers.
- The midsole of your training shoe must be shock-absorbing and stable so it can handle the various exercises, from angel jumps to the pressure of a heavy squat.
Cross Training Shoes For Women – Fitness
A running shoe is designed with a broad sole, and you move forward on the foot in the same way for each step throughout the run. You roll more from heel to forefoot. A cross-training shoe is often designed for the foot to move in several directions.
In fitness, you do many jumps, rotations, steps, dance steps, and movements from side to side. That’s why you need a training shoe made for fitness with rounded edges that give you a smooth transition if you roll over the edge of the shoe. A fitness shoe also has a sole that allows your foot to slide slightly across the floor.
Fit
You must be able to stand solid in a training shoe. Choose a pair, where you hardly can move your foot, in this way the ankle joint is kept stable, and the risk of injuries is reduced.
Cushioning
If you do strength training with heavy lifts, you should use a shoe with a thin firm sole. However, functional training, where you train both strength and speed, requires a thicker sole and more cushioning.
Support
The shoe must be able to cope with many opposing movements. Therefore, it must be neither too stiff nor too soft. Go for the feeling of a light hug on the foot. There must be support for both the arch and around the heel.
Cross Training Shoes For Women – Strength Training
A running shoe usually has a higher sole, more cushioning, and support, because you land heavily on your foot when you run. The high cushioning in a running shoe means that you are not as stable on the floor as you need to be when you do strength training like e.g. kettlebells or squats.
So, if you want to do strength training with e.g. barbells, dumbbells, or kettlebells, then you should choose a firm training shoe with a relatively low sole, so you have good contact with the surface you stand on.
You mustn’t wobble on your feet when you e.g. do a kettlebell swing or lift a heavy barbell over your head. In a training shoe for strength training, the focus is on plenty of support and stability for the foot and less on shock absorption.
Nike and Reebok are the first class when it comes to cross training. Below are two very popular models Nike Metcon 9 and Reebok Nano X1.
Nike Metcon 9 Woman
Nike Metcon 9 is a training shoe suitable for several types of cross training and most people (including runners) who go to the gym use their training shoes for many different exercises, teams, and machines. Therefore, it may be a good idea to go for a versatile training shoe like this one.
Nike has improved the Metcon 8 to a 9’er with a larger Hyperlift sole and added a wraparound rubber piece. It’s still ‘The gold standard’ used by some of the world’s greatest athletes who swear by it.
Nike Metcon is the competitor to the Reebok Nano X1 in cross training. It’s a great test-winning cross training shoe that is particularly good for weightlifting. The shoe is often recommended on recognized websites and Facebook groups when someone asks for a versatile shoe for both fitness and weightlifting.
Nike Metcon 9 training shoes have improved Stability and support and are excellent for weightlifting and high-intensity training. This is due to its flat, wide heel and a functional construction that helps keep the foot securely in place, reducing the risk of slipping or losing balance during the training.
The Nike Metcon 9 is known for its versatility, making it suitable for a wide range of training activities, from running to plyometric training. The Metcon 9 has also been given increased comfort, thanks to the soft, flexible upper and cushioned midsole, making them ideal for longer training sessions.
Nike has focused on using quality materials in the Metcon 9 so the shoe can withstand the wear and tear that comes with intensive training. This durability ensures that the shoe both lasts longer and also maintains its shape and function over time.
Reebok Nano X1 Woman
The upper part is designed with a comfortable flexible material that gives a tailored feel. There is Floatride Energy Foam in the forefoot, which gives you a light and shock-absorbing feel. The EVA midsole ensures high shock absorption.
Reebok Nano X1 A flexible and breathable shoe, with integrated support so you have support in all directions. The shoe’s Floatride Energy Foam in the forefoot ensures a responsive feel. A fixed heel cap ensures stability, so you can concentrate on the training.
Reebok Nano X is a classic in CrossFit worldwide. It is a great and versatile shoe for cross training, and available in several colors, with a wedge heel and a lot of support for both weight lifting and dynamic exercises.
The fit is good also for wider feet If you have a slightly wide forefoot, the Nano X1 is preferable as they are known to be slightly wider than other brands. It has a particularly good grip on the heel and plenty of room for the toes so the foot can work.
So it sits very well on the foot and boosts your performance in particular when it comes to weightlifting. It is not designed for long-distance running but performs well for short-interval sprints.
Final Thoughts
Finding the right cross training shoes for women can be a challenge. But now you have learned about the most important aspects. The intention is to guide you to find exactly the right shoes for you.
The most important thing about a training shoe is that it is efficient so you get full benefit from your movements on the floor – regardless of the type of surface, or doing exercises with heavy lifts.
Go for a shoe that helps your feet stay flexible during cardio activities and contributes to a strong grip during intense lifts. Nike Metcon 9 and Reebok Nano X1 stand out here as great versatile cross training shoes for women.
The best cross training shoes for women will always be about your specific needs, whether it’s drop, cushioning preferences, or specific stability needs, that determine what’s best for your feet. It’s about finding what feels right for your feet and the type of workouts you perform most.
I hope you get something out of this post. If you have any questions about the topic or want to leave your review, please leave a comment below.
