Lots of people use one pair of shoes for everything, but running shoes and training shoes are built for different jobs. Wear the wrong one and your body eventually tells you, often through nagging aches that creep in weeks or months later. Here's what separates them, how to tell which you need, and what to look for when you buy.
The short answer
- 1Running shoes are for moving forward: road, treadmill, trail and long walks.
- 2Training shoes are for the gym: lifting, HIIT, classes and side-to-side moves.
- 3Doing both regularly? Get a pair of each. On a budget, a cross-trainer is a reasonable start.
Running shoes
Built to absorb impact over distance.
- Heavy, soft cushioning
- Higher heel drop (8 to 12 mm)
- Flexible sole for a rolling stride
- Lightweight
Training shoes
Built for stability in every direction.
- Firmer, flatter sole
- Lower heel drop (0 to 6 mm)
- Wider base and reinforced sides
- Tougher and longer lasting
What running shoes are built to do
Running shoes are built for one thing: forward motion. Your foot strikes the ground thousands of times per run, sending force up through your ankle, shin, knee and hip. Running shoes absorb and manage that impact so your body doesn't have to.
- Heavy midsole cushioning to soak up repeated impact.
- Higher heel drop (usually 8 to 12 mm) that rolls your weight from heel to toe.
- Soft, flexible sole for a natural stride.
- Light and breathable, to reduce fatigue over distance.
- Forward-focused tread for road and trail.
Great for: road, treadmill and trail running, long walks, and any forward-moving cardio. Not great for: side-to-side moves, quick direction changes and heavy lifting.
Popular running shoes in stock
What training shoes are built to do
Training shoes (cross-trainers) are built for many movements: gym workouts, group classes, HIIT, strength training and agility drills. The biggest difference is the sole, which is flatter and firmer on purpose.
- Firmer, flatter midsole that keeps your foot stable when you move sideways.
- Lower heel drop (usually 0 to 6 mm) for a level, grounded platform.
- Stiffer sole that resists twisting, with midfoot support.
- Wider base and reinforced sides for balance.
- Multidirectional tread for gym floors and courts.
Great for: weightlifting, HIIT and circuits, classes and boot camps, agility drills, and any session that mixes movements.
Popular training shoes in stock
Why wearing the wrong shoe matters
Running shoes for lifting
Under heavy load the soft midsole squishes unevenly. Your ankle wobbles and your knees and hips have to compensate. For lifting, you want as little foam between your foot and the floor as possible.
Training shoes for running
The firm, flat sole doesn't absorb shock over distance, so every step sends more force up your leg. Over a training week that adds up to sore knees, hips and shins, and a higher risk of overuse injury.
Heel drop, explained
Heel drop is how much higher the heel sits than the toe, in millimetres. A 12 mm drop puts the heel 12 mm above the toe. A zero-drop shoe is level.
A higher drop suits the heel-first stride most recreational runners use and cushions impact. A flatter drop keeps your foot grounded, which works better for squats, deadlifts and other big lifts.
Pronation and picking a running shoe
Pronation is the natural inward roll of your foot as you step. Most people pronate a little, which is normal. The extremes are what matter:
Your foot rolls in too much, straining the knee and ankle. Look for a stability shoe with extra support on the inside, like the ASICS Gel-Kayano.
Your foot rolls in naturally. Most standard running shoes suit neutral runners.
Your foot doesn't roll in enough, stressing the outside edge. Look for extra cushioning on the outside and a flexible arch.
Quick check: look at an old pair. Wear on the inside edge suggests overpronation, wear on the outside edge suggests supination, and even wear means a neutral stride.
Gait analysis in Grande Prairie. We film your stride with Dartfish motion-capture software and use it to find the shoe that fits how you run and walk. Not sure about sizing? See our shoe & boot size guide.
Running vs training shoes at a glance
| Running shoes | Training shoes | |
|---|---|---|
| Cushioning | Heavy throughout | Moderate, firmer base |
| Sole flex | Bends at the forefoot | Stiffer, resists twisting |
| Heel drop | 8 to 12 mm | 0 to 6 mm |
| Weight | Lightweight | Heavier, more durable |
| Stability | Forward motion | Side to side, all directions |
| Durability | Wears faster | Lasts longer |
| Best for | Road, treadmill, distance | Gym, lifting, HIIT, courts |
Brands we carry
Running
- Hoka: max cushioning at low weight (Bondi, Clifton)
- ASICS: strong arch support and reliable cushioning
- Brooks: comfort, durability and pronation support
- Nike: well-cushioned for road and treadmill
- On: smooth, grounded feel (Cloudrunner)
- Saucony: cushioning and bounce at good value
- New Balance: roomier toe box and wide fits
- Adidas: light and responsive (Adizero)
- Salomon: trail-ready (Speedcross)
Training
- Nike Metcon: great floor feel, side-to-side stability and durability
- Reebok Nano: stable, flat platform for lifting and classes
- Adidas: stable for gym work and lateral moves
- ASICS: solid support and ankle stability
- New Balance: lots of widths for harder-to-fit feet
- Salomon: tough enough to train indoors and out
Try two or three brands in person. Every foot is different, and the right shoe feels supportive from the first step with no break-in needed.
Do you need both?
- Mostly running, light gym now and then: a good running shoe can cover both. Just be careful on heavy lifts.
- Mostly gym, short runs only (3 km or less): training shoes can handle it. Run more than that and get a running shoe.
- Both, every week: this is where two pairs makes the biggest difference.
Cross-trainers are a middle ground. They have more cushioning than a strict trainer and more stability than a running shoe, but don't do either job as well as a purpose-built shoe. For someone newer to fitness, running short distances two or three times a week plus general gym work, a good cross-trainer is a fine place to start.
Make your shoes last longer
- Rotate two pairs if you train daily, so the foam can recover between sessions.
- Never machine wash or dry them. Heat damages the glue and foam.
- Pull the insoles out after each workout and let them air dry.
- Clean uppers with a damp cloth and mild soap, then air dry at room temperature.
- Replace running shoes every 800 to 1,000 km. The cushioning wears out before the sole looks worn.
- New aches in your knees, hips or shins are often the first sign your shoes are done.
Frequently asked questions
Can I use running shoes for the gym?
You can, but it's not ideal. Soft midsoles squish under load and reduce stability when lifting. They're fine for light workouts and cardio machines. For heavy squats and deadlifts, a flat training shoe is safer.
Can I use training shoes for running?
For short, occasional jogs, yes. For regular running or anything over about 3 km, use a proper running shoe. Trainers don't absorb road impact the same way and add joint strain over time.
What does heel drop mean?
It's the height difference between the heel and toe. Running shoes are usually 8 to 12 mm. Training shoes are 0 to 6 mm, flatter and more grounded for gym and side-to-side work.
How do I know if I overpronate?
Check the wear on an old pair. Heavy wear on the inside edge usually points to overpronation. Our Grande Prairie store can also check your stride with gait analysis.
How often should I replace my running shoes?
Every 800 to 1,000 km, depending on your weight and the surface. That's roughly every four to six months at 30 km a week. The clearest sign is feeling more impact in your legs and feet than usual.
Are cross-training shoes worth it?
They handle light running and gym work without being the best at either. They're a reasonable pick for beginners or tighter budgets. Serious runners and heavy lifters are better off with purpose-built shoes.
What running shoe brands does Ernie's carry?
Nike, Hoka, Brooks, ASICS, Saucony, New Balance, Adidas, On and Salomon. Try a few in store and we'll help match your foot, stride and budget.
Find your perfect pair
Our team will help you figure out exactly what you need based on how you train, your foot type and your budget. No pressure and no guesswork.