Yes—you can lift weights in running shoes. They are not automatically unsafe, but they are not equally suitable for every lift. Running-shoe cushioning, heel geometry and softness can change how your ankles, knees, hips and trunk move under load. For heavy barbell squats, a firmer, more stable lifting shoe may be worth trying; for many machines, upper-body exercises and moderate sessions, your running shoes may work perfectly well. The best choice depends on the exercise, the shoe’s construction, the load and your ability to stay stable.
What running shoes change when you lift
“Running shoe” covers a wide range of designs. Some have a soft, tall midsole; others are comparatively firm and low. Heel-to-toe drop, foam compression, tread and platform width all vary by model. The studies below therefore show what happened in the tested footwear, not what every running shoe will do.
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Under a barbell, the sole is part of your contact with the floor. A softer or more compressible platform can deform as you descend, while a firmer platform generally gives you a more consistent base. Heel height also changes the angle at which your ankle starts and how much forward knee travel you can use. Those changes are not automatically good or bad: they may help one lifter reach depth while making another feel less balanced.
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Are running shoes acceptable for squats?
Usually, yes. The practical question is whether you can maintain a controlled foot position, consistent balance and the movement pattern your program requires. Evidence shows that footwear changes squat mechanics, so a shoe that feels fine for jogging may feel different under a heavy bar.
What the squat studies found
| Study | Participants and test | Main finding | What it does not prove |
|---|---|---|---|
| Southwell et al. (2016) | 24 experienced weightlifters; back squats at 80% of one-repetition maximum in barefoot, running-shoe and weightlifting-shoe conditions | Footwear changed three-dimensional lower-limb and spine joint moments, indicating that loading was redistributed between conditions. | It did not establish that running shoes cause injuries or that weightlifting shoes improve long-term results. |
| Whitting et al. (2015) | 9 men; back squats at 50%, 70% and 90% of one-repetition maximum in standard sports trainers described as running shoes and specialized weightlifting shoes | Joint and barbell mechanics differed by footwear across the tested loads. | The sample was small, and the results cannot be generalized to every shoe or lifter. |
| Legg et al. (2017) | 32 participants using athletic and weightlifting shoes | Weightlifting shoes reduced ankle flexion, increased knee flexion and produced a more upright trunk. | The authors did not claim that everyone needs lifting shoes or that the changes reduce injury risk. |
These findings explain why two people can prefer different footwear for the same squat. A lifter with limited ankle dorsiflexion may find a raised, firm heel helps reach depth without excessive trunk lean. Someone who already moves easily at the ankle may prefer a flatter, firmer platform. Neither preference is a universal rule.
Signs your running shoes are working for squats
- Your whole foot stays planted instead of rolling toward the inside or outside edge.
- You can brace and descend at the same speed you use in your programmed warm-ups.
- The sole does not visibly collapse or make you wobble as the load increases.
- Your knees and hips track consistently from repetition to repetition.
- You finish sets without pain, numbness or a new loss of control.
These are technique and comfort checks, not a guarantee of safety. Stop and seek qualified medical advice for persistent or sharp pain, neurological symptoms or an injury that changes your movement.
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Can you deadlift in running shoes?
You can, but the evidence often cited in this debate does not test running shoes specifically. The 2021 study Footwear Effects on Conventional and Sumo Deadlift Performance compared barefoot and shod lifting in 30 participants at 70% of one-repetition maximum. It found that the shod condition increased bar displacement, mechanical work and lift time. Peak vertical ground-reaction force and peak vertical velocity did not differ between conditions.
“Shod” in that experiment does not equal “running shoes,” and the result cannot be turned into a blanket claim that running shoes are dangerous or that barefoot lifting is always superior. It does suggest that footwear can alter the distance and work required in a deadlift. A thick, soft sole may place the bar farther from the floor at the start, which can matter when you are trying to keep the bar close to your legs.
Deadlift checks before adding weight
- Set the bar over the middle of your foot and confirm that the shoes do not make your starting position feel unusually high.
- Watch whether the bar drifts forward as you break it from the floor.
- Use a side view or coach’s observation to check that your back angle and hip position remain repeatable.
- If the sole compresses, rocks or makes balance inconsistent, test a firmer, lower-profile option at a lighter load.
What about split squats and other unilateral lifts?
Single-leg exercises expose stability differences more clearly than bilateral lifts because each foot has to control more of your balance. A 2026 pilot study, Footwear Effects on Postural Stability Are Greater During Unilateral than Bilateral Squat-Based Strength Training Exercises, reported footwear-related changes in postural stability and force distribution during back squats and split squats, with larger effects during split squats. The authors also noted that specific evidence on postural stability during strength exercises remains limited.
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For split squats, step-ups and lunges, use the shoe that lets you keep the working foot stable and control the lowering phase. If your running shoe’s foam feels unstable side to side, reducing the load or switching to a firmer platform is a reasonable experiment.
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| Training task | Running shoes | What to monitor | Category to consider if problems persist |
|---|---|---|---|
| Heavy barbell back squat | Usable when the sole remains stable and your technique is repeatable | Compression, rocking, ankle and knee motion, trunk angle | Weightlifting shoes with a firm raised heel, or another firm lifting platform |
| Front squat | Often workable if you can keep an upright torso | Depth, ankle comfort and heel contact | A firm shoe that supports the required ankle position |
| Deadlift | Possible, but a thick sole can increase starting height | Bar distance, balance and repeatable setup | Lower-profile, firmer footwear |
| Split squat, lunge or step-up | Acceptable if side-to-side stability is good | Wobble, foot pressure and controlled descent | Firmer, wider or more stable training footwear |
| Machines and upper-body lifting | Generally practical for foot protection and everyday gym use | Only the stability required by the specific machine or stance | Usually unnecessary unless the shoe interferes with setup |
The table is a decision guide, not a ranking. The cited studies did not test every design in any category, and they do not identify a single best shoe for all lifters.
How to test your running shoes safely
- Inspect the sole. Look for obvious compression, a narrow or unstable platform, worn tread or a heel that tilts when you stand on it.
- Use an unloaded movement first. Perform body-weight squats, a hip hinge and a split squat. Notice whether the foot stays planted and whether you can control the bottom position.
- Warm up with a light load. Use an empty bar or a load well below your working weight. Compare balance, depth and bar path with your normal technique.
- Increase in small steps. Add weight only while your setup and repetitions remain consistent. Do not use a new shoe for a maximum attempt.
- Check the exact lift. A shoe that feels stable in a bilateral squat may feel unstable in a split squat or awkward at the start of a deadlift.
- Record what changes. Note heel contact, foot pressure, perceived wobble, depth and any discomfort. If a change is negative, return to the previous load and reassess the footwear.
If the shoes pass these checks, there is no evidence-based requirement to replace them solely because they are marketed for running.
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When weightlifting shoes are worth trying
Weightlifting shoes are a reasonable option for demanding barbell squats when you want a firmer base or a raised heel. In the Legg study, that footwear reduced ankle flexion, increased knee flexion and made the trunk more upright. Those changes may match the movement strategy some lifters need, but they are not a prescription.
Consider trying them when:
- Your running shoes visibly compress or make you rock under squat loads.
- You cannot reach your programmed depth without your heels lifting or your trunk collapsing forward, and a qualified coach has identified ankle mobility as a limiting factor.
- You want the same rigid platform for repeated heavy squat sessions.
- You have compared shoes at a light load and the firmer option clearly improves control.
Introduce a new pair gradually. A raised heel changes your joint positions and may make the movement feel unfamiliar; lower the load while you learn the new setup.
Should you lift barefoot?
Barefoot lifting is a separate choice, not an automatic upgrade. The deadlift study above compared barefoot with shod conditions, but it did not prove a universal performance or safety advantage for barefoot training. Gym policies, foot protection, hygiene and the risk of dropping a weight all matter. If you train barefoot where it is permitted, use conservative loads while learning how the change affects your setup.
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Common mistakes and how to correct them
Assuming every running shoe behaves the same
Foam firmness, stack height and heel geometry differ substantially. Judge the pair on your feet rather than applying a label to every running shoe.
Using a soft shoe for a heavy test because it feels comfortable
Comfort during walking does not guarantee stability under a bar. Test compression and balance with progressive warm-up sets before working weight.
Reading biomechanical findings as injury guarantees
The studies measured joint motion, joint moments, stability or lifting variables. They did not establish that one shoe prevents injury. Use the findings to choose a stable setup and manage load, not to promise protection.
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If you increase load, alter stance and buy new footwear together, you cannot tell which change caused a new sensation. Change one variable at a time.
Quick Recap
Bottom line for common gym situations
- General strength training: Running shoes are usually acceptable if they are comfortable and stable for the exercise.
- Heavy squats: Running shoes can work, but footwear changes squat mechanics. A firm weightlifting shoe is a practical alternative when softness or ankle position limits you.
- Deadlifts: Running shoes are possible, yet a thick sole may alter starting height. The available experiment compares barefoot and shod lifting, not running shoes specifically.
- Split squats and lunges: Prioritize side-to-side stability; unilateral exercises may reveal footwear differences more strongly.
- Barefoot lifting: It is optional and subject to gym rules and foot-protection concerns, not a universal recommendation.
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