Running sneakers are great for pounding the pavement, and weightlifting shoes are ideal for stability during strenuous lifts — if you focus on one fitness activity, shoes tailored to that activity are what you should purchase. However, if your workout includes a mix of exercises — like running, lifting and agility work — you’ll want a pair of cross-trainers instead.
The best cross-training shoes offer support, flexibility and responsiveness across a range of activities and everyday use, explains physical therapist Claudia Canales. “These shoes are versatile as they provide a balance between stability, flexibility and cushioning,” she says. While running shoes are plush and built to enhance forward motion, weightlifting shoes are firm and offer stability instead. Cross-trainers, though, offer the best of both worlds. They’re “designed for multidirectional movements,” says Canales, meaning you can wear them at the gym, on the pickleball court or for a light jogging session.
Not all cross-trainers are created equal, which is why you need an expert eye to help you find the best for your needs — and we pulled out all the stops. We spoke with fitness experts, physical therapists and sports medicine doctors to get the best insight into what to look for. With their advice in mind, we researched over 50 different cross-training shoes from 30 well-known footwear brands. We then tested 12 pairs, rating them on factors such as fit, comfort and versatility. Here are our top picks for your next workout session.
Best overall cross-training shoe
More cross-training shoes we like for 2025
Factors to consider when purchasing cross-training shoes
Cross-training shoes are meant for various activities, from gym sessions to cardio. Because of that, there are certain key factors to pay attention to when finding the best trainers for you.
Advertisement
Advertisement
-
Comfort and fit: “The most important part of a cross-training shoe is a comfortable fit,” says Dr. Labrador. A proper fit means that the shoes “should have enough room in the front to allow for the toes to move freely [and] should hold the heel securely and not rub the skin.”
-
Training style: Cross-training combines many different exercises and activities, such as cardio, strength training, Pilates, boxing and HIIT. Choosing the right footwear will depend on your specific training style.
-
Cushioning: When it comes to cushioning, there are a few significant differences between cross-training sneakers and running shoes. Cross-trainers typically have less overall padding but provide extra support in the forefoot, while running shoes focus more on heel support. If you do a lot of HIIT or plyometrics, it’s a good idea to choose a cross-trainer with a bit more cushioning, but if you focus more on weight lifting, a flatter midsole is the better option.
-
Flexibility: The best cross-training shoes should have a flexible midsole and toe box, allowing for more dynamic foot movements. This is particularly important for those prioritizing HIIT workouts like box jumps or push-ups. Weight lifters, on the other hand, may need a firmer option.
-
Stability and support: According to Labrador, cross-trainers should “have more built-in stability for lateral motions.” Along with staying put during side-to-side movements, they should offer the proper level of support. Look for cross-training shoes with a firm heel counter and stable base, particularly if you do a lot of strength training exercises.
-
Durability: Naturally, you want shoes that will stand the test of time, especially since cross-trainers are built for frequent use. Good cross-training shoes “should have durable outsoles, especially if you’re doing a lot of work on hard surfaces or activities like rope climbing,” says Canales.
-
Breathability: Working out can produce a lot of sweat, so it’s best to look for a pair of shoes that have good ventilation. You want your shoes to keep your feet cool and dry — this will not only keep sweating to a minimum but will help to prevent blisters.
How we chose
We researched over 50 different shoes from well-known footwear brands to find the best cross-trainers. We then spoke with several fitness experts, physical therapists and sports medicine doctors to learn what features to look for in a pair of cross-training shoes.
Based on their recommendations, we narrowed our focus to 20 products to personally test. Our testers wore the shoes during various forms of exercise, including walking, running, HIIT and strength training, and evaluated them based on fit, comfort, support, flexibility, breathability and responsiveness.
FAQs
Can I run in cross-training shoes?
Running shoes are designed “to improve propulsion, comfort and duration,” says physical therapist Milica McDowell. Therefore, they have more cushioning, shock absorption and arch support. Cross-training shoes, on the other hand, “are designed to be a jack of all trades.” They have less cushioning and more lateral support, she explains. Because of that, they aren’t the best choice for serious runners. While you can wear them for shorter, more casual jogs, she doesn’t recommend them for running distances of more than one mile.
How often should I replace my cross-training shoes?
Generally speaking, cross-training shoes should be replaced every 6-12 months, depending on how often you’re using them, says McDowell. Here’s a quick replacement guide based on usage:
Advertisement
Advertisement
-
Wearing them multiple hours every day: 4-6 months
-
Working out 4-5 days per week: 6-8 months
-
Workout out 2-3 days per week: 9-11 months
-
Occasional usage on weekends: 12 months or longer
However, comfort is more important than how long you’ve had them. As Canales points out, if you start noticing a drop in support that affects your workout comfort, it’s time for a replacement.
How do I clean my cross-training shoes?
Some cross-trainers may be machine washable. In that case, you can toss them in the washer on a gentle cycle before air drying them.
However, if they’re not made for the washing machine, Labrador advises spot cleaning with a soft brush, mild soap and water. You can also use micellar (purifying) water, she says, particularly with white shoes. Either way, air drying is essential since using any sort of heat can damage the materials.
Other cross-training shoes we tested
-
Reebok Nano X4: These offer a ton of stability, making them an excellent choice for weightlifting. One thing we noticed, though, was the lack of cushioning and arch support, so they may not be as comfortable for longer runs or those with lower arches.
-
Lululemon Chargefeel 2: We loved how stylish and supportive these shoes were, particularly during lateral movements, but we weren’t as impressed with the cushioning and durability.
-
Under Armour Project Rock BSR 4: These shoes stand out thanks to their versatility. We loved their comfort and flexibility during HIIT workouts and strength training. However, they may not be the best choice for running.
-
Altra Experience Flow: Right away, these were incredibly comfortable and easy to break in. They offer a well-cushioned and responsive ride during daily runs but don’t provide as much stability as we would like for gym workouts. Additionally, they have a narrower toe box, so they may not be the best option for those with wider feet.
Meet our experts
-
Milica McDowell, physical therapist and vice president of operations at Gait Happens
-
Chris Mohr, fitness and nutrition adviser for Fortune Recommends Health
-
Megan Stewart, physiotherapist with a degree in sports therapy and musculoskeletal medicine
Our health content is for informational purposes only and is not intended as professional medical advice. Consult a medical professional on questions about your health.