The last thing you want to think about during a tough, sweaty workout is your shoes. Ideally, they’re grounding your lifts, stabilizing your dynamic moves, and keeping you comfy throughout your session. If your current gym shoes leave you feeling wobbly, unsupported, and generally distracted, then it’s time to upgrade to a new pair of cross trainers.
While they often look like everyday sneakers, cross training shoes are impressively versatile, Leakna Ung, DPM, a podiatrist at Hartford HealthCare Connecticut Orthopaedics Institute, tells SELF. They’re designed for strength training, plyometrics, CrossFit, lateral movements, high intensity interval training (HIIT), and other exercises where you want to feel nimble at times, but stable too.
It’s not easy to find a shoe that seamlessly strikes that balance, so it’s a good thing we’re always testing new workout shoes here at SELF. Below, we spoke to experts about what makes a great cross training shoe, then found the best pairs for you to try.
Our top picks
- Best Overall: Reebok Nano X5
- Runner-Up: Nike Metcon 9
- Best for Lifting: Puma Fuse 3.0
- Best for HIIT: Nobull Drive Knit
- Most Versatile: Lululemon Strongfeel
- Most Flexible: Nike Free Metcon 6
- Most Breathable: Adidas Dropset 3
In this article
FAQs about cross training shoes
What should you look for in a pair of cross trainers?
Cross trainers need to be sturdy, durable, and supportive, Dr. Ung says. They should have:
- Thick, wide outsoles that provide a solid foundation for your feet when you’re on the move
- A moderate-to-low heel-to-toe drop to help you push through your heels when you lift
- A midfoot that matches the shape of your foot’s arch, so that it doesn’t collapse or feel forced up too high
- And reinforced sides, if you need even more support
Finally, don’t forget about your personal preferences, Sarah Pope, CPT, a personal trainer at Life Time Clarendon in Arlington, Virginia, tells SELF. Do you want your shoes to feel especially breathable, or roomy through the toe box? Should they be somewhat stylish, in case you wear them outside of the gym? Dr. Ung recommends trying a few different pairs on to get a feel for what’s truly comfortable for you—and what will get you even more excited to hit the gym.
Is it a good idea to work out in running shoes?
Pope recommends steering clear of shoes with a “cloud-like” or plush feel—too much cushioning can affect your balance and make it harder to feel the floor beneath your feet. “It’s best to perform in a flatter, hard-bottom style shoe to best optimize ground control with your ankle, knee and foot while performing exercises safely and effectively,” she says.
Dr. Ung points out that most running shoes have higher arches, thicker soles, and rocker-shaped bottoms. While these features are great for energy return and generating forward momentum, they won’t help you if your goal is to feel stable and grounded. So, as much as we love a good running shoe, it’s better to have a dedicated gym shoe for your workouts (and lace up your runners when you hop on the treadmill).
One more thing to note: If you’re mainly a lifter, consider picking up a pair of weightlifting shoes—they’re generally sturdier than cross trainers and more specifically designed for generating power during heavy lifts.
Shop the best cross training shoes
Now that we’re warmed up, let’s get to the shoes. Below, check out the best cross trainers, according to experts, editors, and SELF Sneaker Awards testers.
Best Overall: Reebok Nano X5
Pros
- Supports box jumps and step-ups
- Firm enough for heavier lifting
- Very secure fit
- Under $150
Cons
Christa Sgobba, SELF’s director of food and fitness, has worn Reebok Nanos for years. They’re reliable all-around gym shoes that help her feel stable and in touch with the ground while lifting, but don’t feel overly clunky on the elliptical or exercise bike. With its responsive forefoot design, firm heel, and above all, improved fit, the Nano X5 is the latest iteration of the style (and it might be the brand’s best so far).
“One of the changes I’ve liked in this version is that the shoe fits closer to your foot and is a little more streamlined,” Sgobba says. “In earlier versions, I often had to stop during a workout to re-tighten so my foot didn’t slide around, but these remain locked in from the get-go.”
Sizes: US 5 to 11 | Widths: Medium
Runner-Up: Nike Metcon 9
Pros
Cons
- Slightly pricier than our overall pick
Lifting, lunging, or climbing ropes? The best-selling Nike Metcon can keep up with all of it. A rigid, stabilizing plate inside the shoe feels sturdy underfoot, while a layer of soft foam in the midsole buoys your feet when you pick up the pace. And rubber panels along the sides of the shoe increase its traction to make climbs easier.
“I think it’s a good stable shoe for squat variations and other leg exercises because of its firmness, and also a good hybrid shoe with a flexible toe box for CrossFit exercises,” one Nike reviewer wrote. “It bends without pinching my toes. The fabric is light and breathable.”
Sizes: US 5 to 12 | Widths: Medium
Best for Lifting: Puma Fuse 3.0
Pros
- Firm, stable base
- Flexible where it counts
- Under $130
Cons
- Not suitable for cardio workouts
If your cross training is mostly lifting, the SELF Sneaker Award–winning Puma Fuse 3.0 is made for heavy weights, but still bends with your foot (our tester noted the shoe’s flexibility when stepping into lunges during her strength training workouts).
“The flat bottom helps me stay stable and really push through the ground for my bigger lifts, especially deadlifts, where you definitely don’t want any wobble,” our tester said. “They’re firm, but not so firm that they hurt or make your feet tired.”
Sizes: US 5 to 11 | Widths: Medium
Best for HIIT: Nobull Drive Knit
Pros
- Springy yet supportive
- Feels comfortable right out of the box
- Under $140
Cons
- Runs small, per the brand
- A little hard to pull on
Pope likes Nobull’s highly durable shoes for the gym, and the brand’s Drive Knit model won a Sneaker Award last year. Our judges deemed it an exceptional shoe for HIIT fanatics, thanks to its breathable upper, responsive foam midsole, and high-traction rubber sole—it’s also a great choice if you just prefer shoes with a little more bounce.
“Once the shoe is on (you’ve really got to tug it by the heel loop to get your foot in), it is SO COMFORTABLE,” our tester said. “There’s so much cushion under my feet, but it doesn’t feel bulky or like I’m walking on giant platforms. It’s super lightweight, and after multiple wears I had no blisters, random pains, or shin splints.”
Sizes: US 5 to 11 | Widths: Medium
Most Versatile: Lululemon Strongfeel
Pros
- Very comfortable
- Wide toe box
- Under $130
Cons
- Run slightly small, according to Luluemon reviewers
When Sgobba reviewed Lululemon’s Strongfeel shoes a few years ago, they made an impact with their “comfortable yet non-obtrusive” fit. They helped her feet stay planted during squats, deadlifts, and good morning exercises, but also kept them from shifting around during more dynamic moves like reverse lunges and step-ups. Then, when Sgobba wore the Strongfeels on the elliptical, they felt surprisingly flexible. If you like to do a little bit of everything around the gym, give these sleek sneaks a try.
Sizes: US 5 to 12 | Widths: Medium
Most Flexible: Nike Free Metcon 6
Pros
- Grippy soles
- Wide size range
- Under $130
Cons
- Our tester noticed some chafing from the heel collar
Pope highly recommends the Nike Free Metcon 5 (which won a Sneaker Award in 2023), so we put the latest version to the test. Designed to feel flexible, stable, and cushy, the Free Metcon 6 is suitable for lifting and cardio, with a grippy, bendable sole that matches your foot’s form.
“Wearing these shoes was like having the best of both worlds—I could feel my toes and heels on the ground, but my arches were lifted and supported,” our tester says. “They helped me feel more stable while doing deadlifts and goblet squats. It’s so helpful to be able to feel the ground well, similar to how it feels when I’m in socks, but without any sliding because of the grippy soles.”
Sizes: US 5 to 15 | Widths: Medium
Most Breathable: Adidas Dropset 3
Pros
- Suitable for wide feet
- Provides tons of ventilation
- Very stylish
- Under $140
Cons
- Too wide to feel secure, for our tester
- Our tester noticed some digging from the heel collar
Our tester was immediately impressed by Adidas’s Dropset 3 Strength Training Shoes, noting their retro vibe and sleek shape. She also appreciated that they were designed for maximum airflow—the mesh upper helps shed heat, while the insole itself is perforated to help you cool down during major efforts.
Our tester found that her pair didn’t quite fit her (she needed to cinch the laces very tightly to prevent her feet from shifting). According to the brand, the Dropset 3 is intentionally wide-cut to accommodate swollen feet—a common side effect of working out for some folks.
Sizes: US 5 to 14 | Widths: Medium
Compare the best cross training shoes
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