How to Choose Gym Shoes: Training Shoes vs Running Shoes

ONE PAIR RARELY DOES IT ALL

Many people wear the same shoes for lifting, aerobics classes and weekend runs. It works for a while, but each activity asks something different of a shoe. Knowing what you mostly do in the gym is the first step to choosing well.

RUNNING SHOES

Running shoes are built for repeated forward movement.

• Thicker, softer cushioning, especially under the heel and forefoot
• A higher heel than toe, known as the drop
• Light, breathable mesh uppers
• Flexible across the ball of the foot

Best for: treadmill sessions, road runs, jogging around Ngong Road Forest or Karura, long walks.

Less suited to: heavy lifting and side-to-side movement. The soft foam can feel unstable under a loaded bar or during quick lateral steps.

TRAINING SHOES

Training shoes, often called cross-trainers, are made for varied gym work.

• Flatter, firmer soles that keep you close to the floor
• A wider base for stability
• Supportive sides for lateral movement
• Grippy rubber outsoles for gym floors

Best for: weights, circuits, HIIT, aerobics, Zumba, boxing classes and general gym sessions.

Less suited to: long runs, where the firmer sole offers less cushioning.

WHICH ONE DO YOU NEED

Ask yourself what fills most of your week.

• Mostly cardio machines and runs: choose running shoes.
• Mostly weights and classes: choose training shoes.
• An even mix: a training shoe with moderate cushioning is a sensible start, with a dedicated running pair added later if your running grows.

GETTING THE FIT RIGHT

1. Try shoes or measure your feet in the evening, when they are slightly larger.
2. Wear the socks you train in.
3. Leave about a thumb's width in front of your longest toe.
4. Your heel should sit firmly without slipping.
5. The widest part of your foot should not press against the sides.

Check each product's listed sizes and materials. If you are unsure between two sizes, send us your foot length and we will help you compare.

LOOKING GOOD IN THE GYM

Gym shoes are seen as much as worn. Black, white and neutral tones go with most kit and carry well from the gym to a coffee afterwards. A clean pair of trainers can also work with joggers and a hoodie on the weekend, which makes them better value.

WHEN TO REPLACE THEM

Shoes wear out before they look worn out. Signs it is time:

• The tread on the outsole is smooth in patches
• The midsole has creases and feels flat or hard
• The shoe leans to one side when placed on a table
• Your legs or feet feel more tired after sessions than they used to

Runners often replace shoes after several hundred kilometres. Gym-only shoes last longer, but check them every few months.

CARE BETWEEN SESSIONS

• Take them out of your gym bag as soon as you get home so they can air.
• Remove the insoles to dry if they are damp.
• Never dry them in direct sun or near heat.
• Keep gym shoes for the gym and avoid wearing them through muddy streets.

A NOTE ON PAIN

Shoes help comfort, but they do not fix injuries. If you have ongoing pain in your feet, knees, shins or back during or after exercise, stop and see a doctor or physiotherapist rather than relying on a change of shoe.

Browse our gym shoes and sneakers, and see our delivery information for orders across Kenya.