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In the world of fitness, every step matters. Whether you're sweating it out in a gym class or pounding the pavement for a run, your choice of shoes can really impact your performance. But with so many options out there, it's easy to feel overwhelmed.

That's where the age-old question comes in: Should you go for training shoes or running shoes? What makes them different, and how do you pick the right pair? In this guide, we'll break it all down for you, explaining the unique features and benefits of each type of shoe.

Whether you're a pro athlete or just starting out on your fitness journey, this guide will help you understand the differences between training and running shoes, so you can make the best choice for your workouts. So let's dive in and find out which shoes are right for you.

What are training shoes?

Training shoes, also known as cross-training shoes, are versatile footwear designed to support a wide range of physical activities. They are specifically engineered to provide stability, cushioning, and support for various types of workouts, including weightlifting, cross-training, aerobics, and gym workouts. 

Unlike shoes tailored for specific activities like running or basketball, training shoes offer a balanced combination of features to accommodate the diverse movements and exercises performed during gym sessions. They typically feature durable construction, supportive soles, and ample cushioning to ensure comfort and protection during dynamic workouts.

The benefits of training shoes 

Training shoes, also known as cross-trainers, are athletic shoes made for many activities. They give stability, cushioning, and support for different workouts. Let's look at what makes them special and how they help you pick the right shoes for your exercise routine.


One standout feature of training shoes is their versatility. These shoes are like all-in-one tools for your feet, capable of supporting a wide array of physical activities. Whether you're hitting the weights at the gym, participating in high-intensity interval training, or joining a dance fitness class, training shoes have got you covered. Their design allows for smooth transitions between different types of movements, providing the stability and support needed for varied workouts. 

With training shoes on your feet, you can confidently tackle any exercise routine without having to switch footwear, making them a convenient and practical choice for the versatile athlete.

Support and stability

Support and stability are essential aspects of training shoes that set them apart in the world of athletic footwear. These shoes are engineered to provide ample support for your feet and stability for your entire body during workouts. Whether you're lifting weights, performing lateral movements, or engaging in dynamic exercises, training shoes are designed to keep you grounded and steady. 

Their construction includes features like reinforced soles and ankle support, which help reduce the risk of injury and provide the confidence you need to push yourself further in your fitness journey. 


Durability is a key characteristic of training shoes, making them a reliable choice for frequent and intense workouts. These shoes are built to withstand the rigours of various exercises, including lateral movements, jumps, and high-impact activities. 

Their construction incorporates sturdy materials and reinforced components, ensuring they can handle the demands of your training regimen without wearing out quickly. Whether you're pounding the pavement during cardio sessions or pushing through challenging weightlifting routines, training shoes are designed to endure the stress and strain of your workouts.

What are running shoes?

Running shoes are specialised athletic footwear designed specifically to enhance performance and comfort during running activities. They are engineered to provide cushioning, support, and stability tailored to the biomechanics of running. Running shoes typically feature features such as shock absorption, breathable materials, and specialised designs to optimise performance and reduce the risk of injury while running.

The benefits of running shoes

Running shoes aren't just shoes; they're like secret weapons for runners. In this part, we'll talk about why they're so important and how they make running easier and safer for everyone.

Shock absorption

One of the standout features of running shoes is their excellent shock absorption. This means they're really good at cushioning the impact when your feet hit the ground while running. This feature is super important because it helps to reduce the stress on your joints and muscles, making your runs much more comfortable and safer. With running shoes, each step feels lighter, and you can go the distance without worrying about your body taking too much pounding.


Breathability refers to how well air can flow through the material of the shoe. Running shoes are designed with breathable materials and mesh uppers that allow air to circulate around your feet. This helps keep your feet cool and dry, even during long runs or in hot weather. Breathable running shoes prevent sweat buildup, reduce the risk of blisters, and enhance overall comfort while you're on the move.

What’s the difference between training shoes and running shoes?

When it comes to athletic footwear, understanding the disparities between training shoes and running shoes is crucial for selecting the right pair to support your workouts effectively.

Training shoes offer versatility and support 

Training shoes, also known as cross-trainers, are designed to be versatile, offering support across a range of exercises and activities. Their construction prioritises stability and durability, making them ideal for gym workouts, weightlifting, and various forms of cross-training. 

With features like reinforced soles and ample cushioning, training shoes excel in providing support for lateral movements and dynamic workouts.

Running shoes offer specialised performance

On the other hand, running shoes are engineered for the specific demands of running activities. They feature specialised designs aimed at enhancing performance and reducing the risk of injury while running.

Running shoes prioritise features like shock absorption, breathability, and lightweight construction to optimise comfort and efficiency during runs. These shoes are tailored to the biomechanics of running, with technologies such as cushioned midsoles and supportive arches to absorb impact and promote a smooth stride.

How to choose between the two

Deciding between training shoes and running shoes can shape your fitness journey. This section offers simple tips to help you make the right choice. Whether you value versatility or specialised performance, understanding how to pick between training shoes and running shoes ensures you have the perfect pair for your workouts.

Consider your activities

Take a moment to reflect on the variety of exercises you typically engage in. If your fitness routine encompasses a mix of activities like weightlifting, aerobics, and gym classes, you'll benefit from the versatility of training shoes. These shoes are designed to accommodate a wide range of movements, providing the support and stability needed for diverse workouts. 

On the other hand, if running is your primary focus, investing in running shoes is essential. They're specifically engineered to optimise performance and comfort during running activities, with features like enhanced shock absorption and breathability.

Evaluate your biomechanics

Consider your unique biomechanical characteristics, such as your foot type, gait, and any specific needs you might have. For instance, if you have high arches or overpronation, you'll benefit from shoes that offer adequate arch support and stability features. Running shoes often come with specialised technologies tailored to address various biomechanical issues, ensuring proper alignment and reducing the risk of injury. 

By understanding your biomechanics, you can select shoes that provide the optimal support and comfort for your feet.

Try them on

Before making a final decision, it's crucial to try on both training shoes and running shoes to assess their comfort and fit. Head to a Rebel Sport store where you can physically try on different pairs. Walk or jog around to get a feel for how each shoe supports your feet and accommodates your movement. 

Pay attention to any areas of discomfort or pressure points, and ensure there's enough room for your toes to wiggle comfortably. Additionally, check for heel slippage and overall stability. By testing the shoes in person, you can make an informed choice based on how they feel and perform in real-life scenarios.

Rebel Sport has shoes for everyone

Deciding between training shoes and running shoes is vital for your workouts. Consider your activities, biomechanics, and preferences to make the right choice. Whether you go for versatile training shoes or specialised running shoes, getting the perfect pair is key to improving performance and avoiding injuries.

Ready to find your perfect pair? Visit us to explore our range of training and running shoes.