If you’ve ever found yourself running to the locker room to change in-between deadlifting, jogging, squatting, or functional circuit training, you’re not alone. There are a lot of benefits to doing multiple forms of exercise, from running and lifting to a combination of both in a HIIT or CrossFit-style workout class. With those different forms of exercise, though, comes with the idea that you need different shoes for each. Think of it as a tool in your toolbox—you wouldn’t use a flathead screwdriver on a Phillips-head screw, right? That’s the same way with shoes; a dedicated running shoe is great for road work, but won’t provide the stability you need for heavy squats like a pair of lifters do. Now, several pairs of exercise-specific shoes might seem like a lot—but luckily for you, the best cross-training shoes are here to help.
Let’s clarify something upfront: Despite their name, this style of shoe is not just for CrossFit, but rather for a variety of different activities. Basically, if you want to go for a quick jog and then hit some weights afterwards without changing shoes in the process, then cross trainers are for you. They’re typically constructed to provide the stable base that you’d need for lifting weights (whether it’s heavy back squats or dumbbell variations) while also providing enough cushion and glide to those who want to hit the track afterwards. They’re also very breathable, which is especially helpful to cut down on odor and avoid gnarly blisters.
The only downside is that everyone wants a versatile set of shoes to save money or space, which means pretty much every athletic brand around offers a pair of dedicated cross-trainers. With so many options to try, it can be hard to figure out the best of the best. But don’t worry; we’ve got you sorted so that you can ensure you’re getting a one-size-fits-all shoe for your fitness needs. After all, you shouldn’t have to make any compromises in the pursuit of your superior self, so make sure you lace up with one of our picks for the best cross-training shoes.
The Best Cross-Training Shoes, According to GQ
Best Cross-Training Shoes Overall: Hoka Kawana 2
Why We Love It: Hoka’s ready-to-roll cross trainer is a relatively neutral take that’s got a decent amount of cushion to support both runs and lifting sessions in equal measure. Perfectly suited to HIIT classes or sessions on the treadmill and the squat rack, Kawana 2 has a bit of weight to it that, for me in my testing, helped to keep me grounded in my lifting sessions but wasn’t so overly heavy and felt like I had cinderblocks on during runs. While we certainly don’t recommend these as a long run or race day shoe (or if you’re tossing a few hundred pounds on a barbell), they’re more than well-suited to being a fantastic daily trainer or single-use shoe when you’re traveling.
Best Cross-Training Shoes for Stability: Nike Free Metcon 5
Why We Love It: Nike’s whole Metcon line offers plenty of stability, but if you want something with a little more flexibility to it without having to totally forgo that strong base, the Free Metcon 5 is for you. The shoe is compromised of a segmented-like tread on the sole, and there’s plenty of give that makes it easy to tackle dynamic movements like lunges, step-ups, and more. There’s almost a feeling that the base of the shoe is actually wider than it is, which really helps to add to that secure feeling, especially when you take into consideration how the laces and the upper help to lock everything in place. The ankle feels nice and supported as well, with an overall close-fitting feel that still manages to be comfortable. (Although, we definitely don’t recommend these for more than a handful of miles on the treadmill in-between or after sets.)
Best Lightweight Cross-Training Shoes: On Cloud X 3 AD
Why We Love It: Given the fact On knows plenty about making great running shoes, we shouldn’t be shocked that they know how to make performance footwear for cross-training, too. And yet, the Cloud X 3 AD surprises with every single step. One of the lightest shoes we tested, you may initially think there’s not enough of a base or support for heavy lifting, but we found that to be untrue. I, in particular, have a bit of a stability issue with movements like single-leg deadlifts, but found these to ground me quite well as if I’d been rooted down through the floor. The upper could use a little more tactility to it, but it’s not so flimsy as to make me swear off the shoe entirely. In fact, I found how breathable it was to be really helpful when I was sweating it out. Plus, given On’s reputation as a running shoe brand, these work great for slightly longer runs. They’ll do great for a HIIT class, but you could easily then run several miles in them after the fact.
Best Cross-Training Shoes for Travel: Under Armour UA SlipSpeed
Why We Love It: With a handful of sleek innovations like a collapsible heel, a BOA-lacing system, and plenty of good cushion, the Under Armour US SlipSpeed makes quite a compelling case for a great travel workout shoe. The collapsible heel turns these into slip-ons with no effort, making them well-suited to take off if you don’t have pre-check at the airport. They are also supportive enough to do both lifts and runs. While the ankle support could be a bit better (I would advise against doing intense lateral movements), they’re great for lifting and treadmill runs. Oh, and if they get smelly, you can just toss them in the wash, and they’ll come out right as new.
Best Budget Cross-Training Shoes: Saucony Cohesion 17
Why We Love It: The idea of a value pick sometimes conveys that you have to sacrifice in either function or fashion, but I want to be extremely clear that’s not the case at all with the Saucony Cohesion 17. In fact, it feels like the brand might be undercharging for what’s here, as the shoe punches well above its weight class. Thanks to a durable and breathable mesh upper, your feet won’t sweat in the literal heat of the moment. Plus, the specialized cushioning helps to absorb impact from each step, which is great during longer jogs.
Best Cross-Training Shoes For Serious Gym Rats: NoBull AllDay
Why We Love It: NoBull, as evidenced by its name, is meant for serious athletes. Some of that marketing is just that—marketing—but the shoe is tried and tested by serious gym rats and professional athletes alike. This means that these will handle anything and everything you throw at them. While they need a bit of a break-in period, they’re everything you’d want in a gym shoe: super grippy no matter the surface, very sturdy, great for running, super breathable, and more than capable of handling all sorts of workouts. If you’re hitting the weights (and hitting them hard) every single day, these are the shoes for you.
Best for Cross-Training Shoes for Runners: Brooks Adrenaline GTS 23
Why We Love It: Training for a marathon and want to ensure you can get some extra leg work in? Then reach for the Brooks Adrenaline GTS 23, which is a super reliable pair of comfortable and cushioned trainers that can handle longer runs. They’re well-suited to a long, slow run (i.e., your zone-two work) but with enough neutral stability for lifting, too. Extremely breathable, they’ll perform exceptionally well in the summer for those looking to hit fall races and will keep you feeling fast and loose as you rack up the miles on the way to a new PR.
Best Cross-Training Shoes for Rest Days: Altra Solstice Xt2 Shoes
Why We Love It: Rest days should be rest days, but listen, we get it: Sometimes you still want to get moving. Your rest days might find you getting in some light work after a quick run, or maybe you’re just going to do a recovery lift to get some blood into your muscles. That’s where the Altra Solstice Xt2 comes in handy. A shoe that’s good (but not great) for both running and lifting, it’s well-positioned for shorter runs and less-intense lifting days, i.e., a really solid option to consider for your mellower workout classes. Very flexible and light with a grounded feel, they’re supportive and grippy on various surfaces. (They’re just not quite supportive or stable enough if you’re looking to crank up the output for a heavy day.)
Best Gripping Cross-Training Shoes: Puma Fuse 3.0
Why We Love It: The Fuse 3.0 comes in quite a striking design that’s ready to help you step out and crush any sort of workout, thanks to an upgrade in stability and traction. The upgraded outsole design provides a sturdy grip across a variety of different surfaces, while the wider base provides more support from the ground up for the most difficult movements. Plus, they’re capable of transitioning to a treadmill or sidewalk with ease.
What to Look For in Cross Trainers
A lot of this will ultimately come down to your overall priorities, as cross trainers tend to slightly favor one activity over another. If you have a personal preference for what form of activity you like best, go with a shoe that’s better suited to that. Otherwise, the biggest factors to keep in mind are cushion, grip, and breathability. When it comes to cushion, you may want a shoe with a little more cushion in it if you’re going to do heavy running so that your lower body isn’t killing you afterward. Grip is best for those lifters who want to ensure they stay planted and rooted throughout each movement. Breathability is key, no matter what activity you’re doing, as you’ll want to ensure your dogs don’t get too sweaty or swampy.
How We Tested
The cross-training shoe market is about as crowded as a gym at 6 p.m. on a weekday. In our years of lifting and working out, we’ve been exposed to a number of these shoes first-hand. We scoured the internet for fitness enthusiasts’ opinions on their favorite cross-training shoes and narrowed down our list of footwear to the pairs that came up the most often. Then, we laced up and got to work. We evaluated our cross-trainers based on how they felt on feet and performed doing a variety of activities, whether we were deadlifting or squatting or getting a couple of miles in on the treadmill and track. Comfort and versatility were two of the most important factors for determining the best cross-training shoes, and that’s how we narrowed down our list to the best nine pairs.
