Ever feel weirdly wobbly during squats? Like you can't quite find your balance in a deadlift?

Plot twist: it might not be you. It might be your shoes.

Here's the thing — running shoes are amazing at what they're designed to do: cushion your feet while you run in a straight line. But in the gym? They're basically working against you.

Picture this: you're trying to lift heavy weight while standing on a marshmallow. That's what it's like doing squats in running shoes. All that squishy foam might feel comfy, but it's stealing your stability, absorbing your power, and making everything harder than it needs to be.

Let's talk about what's actually happening down there — and what you should be wearing instead.

Theresa rocking her squats in Xero Prio Neo’s.

What's Wrong with Running Shoes in the Gym?

They Kill Your Stability

Running shoes have thick, bouncy soles designed to absorb impact when your foot hits pavement. Sounds good, right? Not when you're lifting.

When your foot is constantly sinking and shifting on that soft base, your body loses its connection to the ground. Your knees can't track properly, your hips drift out of alignment, and suddenly a movement that should feel solid feels... sketchy.

Think about it like this: would you build a house on sand? Your shoes are your foundation. You want rock, not quicksand.

They Only Go One Way

Studio ME workouts aren't just about moving up and down. You're lunging sideways, rotating through your core, pushing sleds, stepping up on boxes — all that good functional stuff that actually translates to real life.

Running shoes? They're built for forward motion. Period. That means basically zero lateral support, which leaves you unstable and at higher risk of rolling an ankle when you're moving in multiple directions.

They're Stealing Your Gains

Here's where it gets frustrating: when you're pushing weight, you want all that force going into the ground so it can push back up through your body. Physics, baby.

But running shoe cushioning acts like a shock absorber. It disperses your power instead of letting you channel it. You end up working way harder for the same (or worse) results.

So if your lifts feel inconsistent or you're plateauing for no reason? Check your feet.

So What Should You Wear?

At Studio ME, you're not just sitting on machines or jogging on a treadmill. You're moving like an actual human — lifting, jumping, pushing, pulling, rotating. You need shoes that can keep up with all of that while keeping you stable and grounded.

We recommend two types: barefoot/minimalist shoes or good cross-trainers.

These are Lonowear Flow. I found them recently and just love them!

Barefoot or Minimalist Shoes

These are honestly our favorite for strength training. Flat sole, wide toe box, thin base — they let you actually feel the floor and use your feet the way nature intended.

And that matters more than you'd think. Your feet have thousands of sensory receptors that help your brain figure out balance, stability, and coordination. When you let your feet do their job, everything upstream (knees, hips, core) works better too.

Our Studio ME picks:

LONO Flow – This is the real deal for barefoot training. The 6mm sole gives you just enough protection while still letting you feel everything. The wide toe box lets your toes spread naturally (instead of being crammed together like in most shoes), which improves your balance big time. Perfect for squats, deadlifts, and anything that needs a solid base. I found these recently and LOVE them!

Xero Shoes – Lightweight, flexible, durable. Great starter barefoot shoe if you're new to the minimalist thing. Works for both strength days and more dynamic workouts. I have 10 pairs of these. They are my go to1

🩶 Coach tip: If you've been wearing cushioned shoes forever, ease into minimalist training. Start with one or two sessions a week so your feet can adapt. You'll feel wobbly at first — that's normal! Your foot muscles are waking up.

Cross-Training Shoes

If barefoot feels too extreme (or you like a little more cushion for high-intensity stuff), cross-trainers are your friend. They've got a flat, stable heel for lifting but enough flexibility and padding for quick movements and jumps.

Basically the best of both worlds for Studio ME-style training.

Our go-tos:

Inov-8 F-Lite G 300 – Built for people who do it all. Great grip, flexible enough for dynamic movement, stable enough for heavy lifts. Have a bit more padding but zero drop.

Nike Metcons – The classic. Stable heel, tough sole, handles everything from deadlifts to box jumps without falling apart.

No Bull Outwork - similar to the metcons but a wider toe box and lower to the ground. Many of our clients love these but they are just too firm for me.
Reebok Nanos - Loved by many of our member but they didn’t work for my feet. Too firm and narrow.

What to Skip

🚫 Running Shoes – We covered this. Too soft, too unstable, wrong tool for the job.

🚫 Weightlifting Shoes – Hear us out. These are great if you're doing Olympic lifting only. But they're super rigid with an elevated heel, which actually limits your mobility. At Studio ME, we're all about functional movement — squatting, hinging, pushing, pulling, rotating in natural ways that carry over to real life. Weightlifting shoes lock you into one position, which isn't what we're going for.

The Studio ME Philosophy on Shoes

We're training you to move better, feel stronger, and perform better in everyday life — not just in the gym. That means your shoes need to support real, multi-directional movement.

Here's how it breaks down:

Strength work: Barefoot or minimalist shoes help you feel the ground and stay aligned.

Conditioning: Cross-trainers give you grip and durability for sleds, step-ups, and cardio bursts.

Mobility work: The flexibility in minimalist shoes helps you access full range of motion in your feet and ankles (which affects everything else up the chain).

When your feet can move and grip naturally, your whole body works better. You'll notice more control in your lifts, more power in your movements, and fewer random aches and imbalances.

Making the Switch

If you've been training in cushioned shoes for years, don't just toss them tomorrow and go full barefoot. Your feet need time to adjust — there are tons of little stabilizing muscles down there that have been on vacation.

Start slow:

Wear your minimalist shoes during warm-ups or mobility sessions
Progress to wearing them for your strength work
Build up gradually until your body adapts

You might feel a little unstable at first. That's actually a good sign — it means those dormant foot muscles are finally waking up and doing their job.

The Bottom Line

Running shoes are great. For running.

But in the gym? Stability beats softness every single time.

At Studio ME, we're not just chasing random workouts — we're building strength that lasts and movement that serves you outside the gym. And that starts with what's on your feet.

Choose shoes that work as hard as you do.

✅ Best minimalist option: LONO Flow
✅ Best hybrid cross-trainer: Inov-8 F-Lite G 300 or Nike Metcon 9
✅ Best barefoot starter: Xero Prio Neo

Strong feet = strong everything.

And at Studio ME, we're building you from the ground up.

Why Your Running Shoes Are Sabotaging Your Squats (and What to Wear Instead)