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Cross Training Shoes vs Running Shoes: What's The Difference?

By Sportitude

The line between cross training shoes and running shoes can appear muddy from the untrained eye, but for performance, comfort and injury prevention, it’s worth lacing up in the right shoe for the right sport.

Visually, running shoes and cross training shoes look similar but there are key factors that identify one over the other and dictate their suitability for particular sports.

In this blog, you'll discover the different ways running shoes like Brooks and Hoka can be classified, and a comparison between the unique engineering features of cross training shoes vs running shoes. This will help you build a shoe rotation that caters to your specific fitness routine and goals, while boosting the lifespan of your footwear by using them only for their intended purpose.

Find out how cross training shoes can help take your fitness further, with insight into top cross trainers from leading sportswear brands like Asics and New Balance.

Running shoes: A running shoe for every goal and foot type

Whether you’re hunting for a running shoe for leisurely weekend jogs or a high mileage machine for your next marathon, all have common traits. Running shoes cater specifically to forward, linear motion as you transition through the gait cycle.

Road running shoes are built to withstand the repetitive, hard impacts on pavement. This is not only in regard to the targeted durability of the shoe, such as hard-wearing rubber in the rearfoot for heel strikers, but also in the cushioning they provide to disperse shock and protect your active feet, knees and hips.

Barefoot running shoes may be the exception - designed to be as light and ultra-thin underfoot as possible for a barely there feel, improved ground feedback, and to encourage your feet to naturally engage and strengthen.

Non-running sports shoes including cross training shoes and walking shoes aren’t designed to withstand the same level of impact forces as most running shoes - putting you at high risk of common running-related injuries like plantar fasciitis, Achilles tendinitis and other heel, knee and back pain if you wear them for your runs.

In terms of caring for your feet, similarly to overtraining, there may be some key signs that you're wearing the wrong shoes for your runs - such as increased muscle soreness and foot pain, regardless of your training load.

There is an extraordinary number of categories and sub-categories of running shoes to explore to achieve the right fit for your foot type and running goals. Below are key ways running shoes can be classified to ensure your shoe rotation is complete and to cater to your specific wants and needs as a runner.

Running workout: Easy/long runs to race day

Many top running shoe brands like Asics, Brooks, New Balance and Hoka design a variety of models with specific running workouts in mind - from easy runs to race day. This includes daily trainers and high mileage shoes, tempo/interval running shoes and racing shoes.

Based on where they fit in the running shoe market, these shoes may be optimised for soft cushioning to conquer everyday training and long runs at a conversational pace like the Brooks Glycerin 21.

Alternatively, they may be optimised for speed with propulsive cushioning to cater to speedwork or competition, like the marathon-ready Nike ZoomX Vaporfly Next% 3 super shoe. Some racing shoes feature carbon fibre plates that strategically boost rigidity, adding a stabilising structure to complement the softness of super foams and to conserve energy.

With exciting additions to the running shoe scene like super trainers, including the New Balance FuelCell SuperComp Trainer, which typically have a less aggressive feel and more durability than a true super shoe, it isn't always as clear cut as this. These super trainers can provide the best of both worlds in terms of comfort and speed.

Cushioning: Barefoot to max cushioned running shoes

From Vivobarefoot running shoes that provide an intuitive connection with the ground with the philosophy that less is more, to max stacked Hoka running shoes featuring thick, protective midsoles and rocker geometries to glide over the pavement with an effortless feel - there is a shoe for every runner.

Both these brands offer running shoes at the extreme ends of the spectrum, while Asics and Brooks that continue to top the podium in popularity, tend to provide a trusted middle ground, typically with a more balanced approach regarding the thickness of cushioning. However, Brooks have also thrown in worthy competitors to the max cushioned Hoka running shoes, like the Brooks Ghost Max 2 above - combining the brand's reputation for reliability, with a high stack of cushioning.

Altra running shoes provide a unique point of difference that sits in-between or blurs the barriers between barefoot and max cushioned running shoes. They feature an outsole configuration that resembles the anatomy of your feet and a zero-drop platform, encouraging natural movement, while featuring higher levels of cushioning than a true minimalist shoe.

The Altra Escalante 4 is a fantastic example of Altra's more minimalist range, whereas the Altra Via Olympus 2 steps into the max cushioned category.

Check out Barefoot vs Minimalist vs Traditional Running Shoes for an in-depth discussion on this topic, where we do a break down of the engineering of each.

Support type: Neutral or stability running shoes

Within the above categories, are the options of neutral shoes or stability running shoes to cater to your specific foot type. However, you won't find stability running shoes in the barefoot category, as the focus here is to encourage natural movement for foot strengthening, without artificial ways of guiding or controlling the foot.

As a general rule, there tends to be less stability-focused shoes in the faster categories of running shoes such as tempo/interval running shoes and racing shoes, as lightness and speed become the priority. This isn't to say you can't get a neutral shoe that feels both fast and stable, like the Hoka Mach X or Saucony Endorphin Pro 4 - achieved with denser foams, wider platforms and in some cases a stabilising plate.

A neutral running gait is typically considered the most efficient in terms of your biomechanics, where the foot rolls slightly towards the inner edge of the foot for natural shock absorption. Alternatively, overpronated foot types (flat feet/low arches) roll excessively towards the inner edge (big toe side) of the foot, compromising on stability.

Therefore, overpronators may benefit from running shoes with support characteristics, such as the Asics Gel Kayano, the flagship stability shoe from Asics or the Brooks Glycerin GTS 20 for loyal Brooks runners.

In terms of under pronators, runners that roll towards the outer edge of the foot, a cushioned neutral shoe like the Brooks Glycerin (for softer cushioning) or Brooks Ghost (for balanced cushioning) may be your ideal fit, catering both to neutral runners and supinated (high arched) foot types.

Top neutral running shoes:

Top stability running shoes:

Cross training shoes: Your versatile 'hybrid' sports shoe to take your fitness further

What are cross training shoes for? It's a common question of runners looking to diversify or build their shoe rotation. Whereas running shoes are built for forward motion, regardless of their specific purpose, cushioning or support characteristics, cross training shoes generally focus on providing support for side-to-side or lateral motion.

Cross training shoes are your everyday all-rounder and transition smoothly between different activities - from CrossFit, strength training, walking and light jogs on the treadmill, to court and racquet sports like tennis and netball.

Being a ‘hybrid’ shoe, cross trainers offer a fusion of different characteristics - stability for weightlifting and agility for basketball, netball and dance-inspired aerobics like Zumba. They’re capable of the occasional light low-intensity jog on the road, but for higher mileage runs and speedwork, specialised running shoes are essential to get the most out of your sweat session and to ward off injury.

A cross training shoe can be a valuable addition to your shoe rotation, with the versatility to keep your fitness routine fresh. In reference to runners, cross training refers to any exercise performed other than running.

It may seem ironic at first, but cross training can improve your running performance and has multiple benefits to runners. It allows you to develop well-balanced strength, flexibility and cardiovascular fitness that can contribute to your speed and endurance during your running workouts. Everything from strength training with resistance bands, to improving your balance and breathing technique with yoga, can make you a better runner.

There are variations among the cross training shoe category, with some cross trainers more geared towards particular surfaces or sports while remaining versatile to transition between activities.

How can you tell the difference between running shoes and cross training shoes?

Below, we do a breakdown of the key engineering features between running shoes and cross training shoes to help you find the right fit for you.

Heel drop

Running shoes

Put your everyday running shoes and cross training shoes side by side and you may notice the difference between heel-to-toe drop. Shoe drop, heel drop, heel offset, heel gradient or heel pitch all refer to the same thing and that is the variance in height between the heel and forefoot of the shoe.

As a rough guide, traditional running shoes like Brooks and Asics generally have a 10–12mm heel drop. Minimalist running shoes have a heel drop of less than 8mm and barefoot running shoes have a heel drop of 0mm, with zero incline and a flat base to let your natural biomechanics take over.

However, this doesn't mean all zero drop shoes are barefoot, as demonstrated by Altra running shoes that keep the gradient level between forefoot and heel (Altra refer to this feature as a 'Balanced Cushioning' platform), while potentially being on relatively thick midsoles.

In general, the idea behind high heel drop running shoes with plenty of heel cushioning is to shift stress away from your lower leg including Achilles tendon and calf muscles, providing protection from repetitive impact forces as you hit foot to pavement. The purpose of having a thicker platform beneath the rearfoot is often to cater to heel strikers, protecting the feet in this high-stress zone.

Although high-end running shoe brands have found ways to deal with impact stresses, they can't beat physics completely. This may mean in transferring shock away from your lower leg, these running shoes with a higher heel drop may cause your knees and hips to cop more of the stress, and vice-versa for more minimalist running shoes with a lower drop. Hoka running shoes throw in an interesting point of comparison, sticking to a low heel-to-toe drop of 4mm - 5mm, while being on a high stack height or platform with max cushioning.

Cross training shoes

For traditional running shoes, the heel drop is larger than cross training shoes to accommodate running-specific support and cushioning.

A low heel drop in cross training shoes and netball shoes provides a closer connection with court surfaces for efficient pivoting and push off. By lowering the centre of gravity to root your feet firmly to the court and coupling it with lateral support, you get the stability needed to reduce risk of common court injuries such as ankle sprains.

Weightlifting or training shoes have a 0-2mm heel drop for stability under heavy loads and your all-rounder cross training shoes have a versatile drop of about 4-7mm. For weightlifting, a lower heel drop encourages your body weight to be distributed evenly over your toes, balls of your feet and heels to support proper technique.

Outsole: Flexibility, traction and stability

Running shoes

Running shoes are fitted with strategically placed outsole flex grooves to allow the shoe to bend with the foot naturally from heel-to-toe. Generally running shoes are more flexible at the toe for natural motion, however some will offer targeted rigidity in this zone for a propulsive feel, like the New Balance 1080v12 above.

Running shoes typically have a thicker heel than cross training shoes to withstand repetitive impacts. Since they focus solely on traction for consistent forward motion, a road running shoe outsole will often appear visibly smoother compared to a cross training shoe that offers multi-directional grip.

With the exception of barefoot running shoes, you may notice the toe of your running shoes curve slightly upwards when sitting flat on the floor. Paired with flex grooves for flexibility, this slight raise of the toe box or 'toe spring' in conventional running shoes facilitates a smooth rolling motion as you transition through the gait cycle.

You may find this toe spring is more exaggerated in running shoes with an enhanced rocker geometry like Hoka or the New Balance FuelCell SC Trainer, with a crescent-shaped sole to propel your run forward and to provide efficient energy transfer.

Cross training shoes

On the flip side, stability is critical for cross training shoes and therefore, wider outsoles are the norm. Cross training shoe outsoles commonly extend beyond the upper and the grip may even wrap around the side of the shoe, providing support for side-to-side motion, durability to withstand pivoting on the netball court, traction for CrossFit rope climbs and a sturdy, stable base to keep you rooted to the ground during weightlifting.

Alike with running shoes, cross training shoes require flexibility, but it’s targeted in different zones to support multi-directional movement on hard surfaces - for everything from court agility to dance and aerobics or performing side lunges or lateral burpees.

As the tread needs to tackle sudden braking, swift cuts, directional changes and sharp side-to-side motion, the outsole of a cross trainer will have a more aggressive traction pattern than a road running shoe.

Midsole

Cushioning: Why running shoe cushioning is overkill at the gym

Midsole cushioning doesn’t necessarily need to transform the road into marshmallows beneath your feet, but for traditional running shoes, it must be plush enough to provide comfort to endure repetitive impacts, while remaining responsive.

Cross training shoes like the Nike React Free Metcon 4 (above) have a firmer midsole compared to running shoes to avoid unwanted compression during weightlifting, while being a versatile option for the gym. Be aware that wearing running shoes for weightlifting may encourage improper posture as your body has the additional task of stabilisation to compensate for excessive cushioning.

For example, your knees may cave inwards during weighted squats, exposing them to higher strain and increased injury risk, and it’s difficult to unlearn poor form once it’s been conditioned. To put it simply, running shoes are too soft for the gym and when you’re pumping iron, this can be a real danger to your body, while wearing down your favourite running shoes.

Cross training shoes are flatter, firmer and with a different degree of arch support than running shoes to provide a solid, stable platform for high-intensity CrossFit and exercises such as squats, deadlifts and box jumps. Their heel support allows you to squat deeply safely.

Cross training in your running shoes will make the midsole break down prematurely. If heavy weightlifting is your primary sport, opt for weightlifting-specific shoes to save you some pain now and in the long run.

Support: Why running shoes don’t belong on the court   

In terms of court sports like netball, squash, volleyball, tennis and basketball, the shock-absorbing and bounce-back qualities of running shoe midsoles do seem fitting at first glance. However, running shoes lack the lateral support and court-specific technologies to safely intercept the ball, dodge and perform court-specific stop-start movements without rolling an ankle - and your safety should be first and foremost. 

This doesn't mean you have to make any compromises on comfort. Many Asics cross training shoes feature a version of the FlyteFoam cushioning that's celebrated for providing lightweight shock absorption in Asics running shoes.

However, in Asics cross training shoes like the Asics Gel 550 TR below, this responsive cushioning is paired with support characteristics like wide, stable platforms to make them versatile for multiple sports, including on the court. This means you receive the cushioned feel of a running shoe in a court-ready, supportive cross trainer.

Upper: Breathability, durability and structure

Running shoes

If you’ve ever run in any shoe other than a running shoe, you’ll know it can feel like a stuffy, suffocated coffin for your feet. All the best running shoes have one thing in common - breathability. Without it, sweat runs wild. This not only causes discomfort and chafing, distracting you from your performance, but creates moist, humid conditions where athlete’s foot (tinea pedis), a fungal skin infection, can thrive.

Nobody loves the feel of peeling off sweat-soaked running socks. Mesh or knit are the go-to upper materials to allow air to flow freely on your runs so your feet can breathe and to prevent sweat and humidity from becoming trapped inside the shoe. Running shoe upper materials are often adaptive and stretchy to accommodate the natural expansion or swelling of your foot as you run. Not only is mesh breathable, but it’s very lightweight.

Cross training shoes

Generally, cross training shoes aren’t upheld to the same breathability demands of running shoes. Yes, they’re still breathable but they tend to prioritise a reinforced structure over breathability, with a more durable feel and thicker upper materials. Synthetic or premium natural leather uppers are common among leading Asics cross training shoes and New Balance cross training shoes like the New Balance 624v5, a reliable all-rounder.

Upper perforations help maintain ventilation while the leather itself is well-suited to providing lateral stability without being overly bulky. Top brands of cross training shoes also offer mesh uppers, or a combination of mesh and natural or synthetic leather to keep your ride that little bit airier.

Weight

Running shoes

The last thing you want on your runs is a shoe that weighs you down in any way. Your running shoe should feel light and springy underfoot. As we mentioned previously, mesh upper materials go a long way to achieving this. 

A lighter weight can mean a trade-off for less cushioning, but leading running shoe brands understand the need for both. For example, Asics have paved the way with FlyteFoam midsole technology to fulfil that exact need - shock-absorbing cushioning and responsiveness in a lightweight package. Brooks DNA Loft cushioning technology is now in its third generation, offering a responsive feel in a lightweight, springy and resilient design.

Cross training shoes

On the contrary, cross training shoes tend to be fractionally heavier than running shoes to prevent any compromise to support. Stripping off excess weight is counter-productive when the goal is to maintain that stable, wide platform for a secure lockdown to plant your feet firmly to the ground.

Cross training shoes typically are more rigid and durable than light and flexible running shoes to allow them to tackle the rigorous challenges of multiple sports, which translates to more weight.

The wrap up

If you’re a runner, it may be tricky to part with your trusted running shoes when you take your fitness beyond the pavement, but know it’ll prolong their lifespan and give you the best chance of hitting a new PB with the right gear. Performing cross training or court sports in your running shoes should be avoided to ensure you get the most miles out of them as you can.

The cloud-like cushioning of your favourite running shoes that floats away fatigue when hitting the pavement can be detrimental to your posture, performance and safety at the gym, and the lack of lateral stability makes them unsuitable for the court.

On the flip side, sticking only to running shoes for running – particularly for regular running or distances longer than 5km, will reduce your risk of heavy, fatigued legs and minimise the likelihood of ending up on the sidelines due to injury.

Please contact our Sportitude shoe experts for running shoe advice and guidance on achieving your ideal fit.

On the other hand, cross training shoes are for exactly that – cross training. However, if you have a sport that you practice above all others or more than 3 times a week, consider gearing up with a sport-specific shoe to get the most out of your comfort and performance – whether it be running, tennis, netball, weightlifting or whatever your sport.

Happy running and cross training!


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