A great-looking sneaker isn't always the right shoe for your workout. Here's a simple way to match your shoes to what you're actually doing.
For running: real running shoes
If you run regularly, wear shoes built for it. Running shoes have:
- Cushioning to soften each landing over thousands of steps
- Breathable uppers so your feet don't overheat
- A shape built for forward motion, with a flexible forefoot
A common rule of thumb is to replace running shoes every 500 to 800 km, or sooner if the cushioning feels flat.
For trail and winter: grip matters most
- Trail runs: look for deep lugs on the outsole, like on trail shoes from Merrell and Salomon.
- Ice and snow: studded, waterproof runners such as the Icebug Arcus BUGrip GTX grip icy roads that ordinary shoes slide on. A real upgrade for Canadian winters.
For lifting: flat and stable
For squats, deadlifts and heavy presses, you want a flat, firm sole that keeps you stable. Very soft, bouncy shoes (most running shoes, Air Max and Shox included) can feel wobbly under a heavy bar.
- Flat-soled sneakers like Vans or skate-style New Balance Numeric are popular for lifting.
- For lighter classes and circuits, a cross-trainer or regular running shoe is fine.
For everyday: lifestyle sneakers
Dunks, Jordans, Air Force 1s, Air Max and Shox are icons, but most of them are lifestyle sneakers today. They're made for wearing around town, to the gym and back, and with your training fits, not for long runs. Wear them for style and comfort, and keep a dedicated pair for running.
For kids: comfort and easy on, easy off
- Velcro styles help younger kids get ready on their own.
- Leave about a thumb's width of room at the toe for growing feet.
- Check fit every few months. Kids' feet grow fast.
Not sure about sizing? Read our sneaker size guide for men's, women's and youth sizes.
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Then put them to work with our free guided workouts.