/* MAKE SURE TO CHANGE THE NAME HERE AS WELL OTHERWISE CSS WONT CHANGE AND THE POPUP WONT WORK */

Back

ARE YOUR SHOES LETTING YOU DOWN?

11.04.2025

Fitness

It’s estimated that 82 million gym goers wear incorrect shoes as they work out. Taking a few minutes to check your shoe selection could be the key to jumping feet first into fitness gains.

Whether you've recently embarked on a new exercise routine, or if you’re a regular no-nonsense gym bunny, a good pair of shoes is key to stepping up your training. Having a good fit on your foot makes it easier to increase training performance, helps to prevent pain, and can reduce the risk of injury later in life.

If you’re the type of person who doesn't want to think too much about shoe selection, opting for a supportive and stable shoe is the best bet. Having sufficient support and a good level of motion control will ensure you don’t numb the sensory and mobility requirements. If you’re someone who wants to tap into the increased performance benefits that can come from a more tailored shoe selection… read on.

SOLE PURPOSE: Should you wear different shoes for different types of workouts?

When you move in different ways it puts different stresses on your feet and ankles – so it’s good to have shoes that alleviate the stress. This is where high-tech footwear innovation comes in. Footwear giants invest heavily in research and development to develop cutting-edge enhancements for performance footwear designed to meet specific training goals.

Strength training shoes: What to look for

Choosing the best shoes to lift weights in depends on the individual. For serious weightlifters (the type of people who focus on Olympic lifting) specific weight-lifting shoes with a raised heel can be a good option. These shoes have a solid base, which can help lifters generate more power and the raised heel can help with the ankle's range of motion. However, it’s worth noting that prolonged use of heel-raised shoes could reduce ankle range of motion in the long run. At the other end of the scale, some serious lifters choose to lift in bare feet, believing this helps improve foot strength and grip, move with better balance, and feel more grounded.

The adidas Dropset shoe has been carefully engineered to provide stability and support for everyday lifters. "These trainers feel flat, stable, and strong. They help me feel more grounded and centered. I only choose shoes that are comfy and these shoes definitely tick that box.” Kaylah-Blayr Fitzsimons Nu’u, Les Mills Trainer.

Shoes for HIIT and athleticism: What to look for

High knees, squat jumps, mountain climbers, and fast-paced movements in multiple directions… any high-intensity workout is better when you feel fast on your feet. This is where lightweight shoes shine. The best HIIT shoes have robust forefoot support and good medial-lateral support for direction change. A firm but cushioning inner sole for force transmission and shock absorption is also important.

"For HIIT I want a trainer that has cushion and spring, yet allows me to move laterally with support.” Bronte Terrell, Les Mills Trainer

Purpose-designed for HIIT athletes, the adidas Rapidmove ADV2 has 360° agility and dynamic stability. There are also strategically placed Plank Zones to stabilize the foot during planks and mountain climber variations that can be a key component of HIIT.

Les Mills Trainer Natasha Vincent says she first put the Rapidmove adv 2 to the test doing her favorite HIIT moves – lateral leaps, mountain climbers, power lunges, and broad jumps. “They quickly became my go-to shoes for HIIT. I love how they have the right amount of flex and cushioning for agility work, and stability for multidirectional movements.  Wearing these shoes helps me to commit and focus in the most challenging workouts.”

Bronte Terrell is another trainer who is impressed by these purpose-engineered HIIT shoes. "I have always struggled to find a decent HIIT shoe. I’ve been wearing running trainers, but they are not ideal. For HIIT I want a trainer that has cushion and spring, yet allows me to move laterally with support.”

Finding the perfect fit

Matching your shoe selection to your preferred training style is just part of the picture. It’s also important to ensure the shoes you choose align with the shape of your feet, and how they move.

The first step to finding perfectly fitting sports shoes is to analyze how you walk. The best way to determine how you walk, and what type of shoe you need, is by looking at the size of your foot arch. Your arch can be low, high, or 'standard' and controls the way you place your foot when you walk.

TRY THIS: Take the wet-foot test

Check out your arch by doing a footprint test – wet your foot, step on a piece of paper and trace your footprint. The imprint shows which foot type you have: under-pronation, over-pronation, or a natural arch.

What is under-pronation?

If the footprint shows only a portion of your forefoot and heel, with a narrow imprint of the outer edge of your foot, then you have high arches and tend to 'under-pronate' (also known as supinate). Underpronation means you roll your foot outwards, away from your knee, which causes pressure on the outer edge of the heel and the little toe. The best shoe for you is a cushioned shoe with a soft midsole to encourage your foot to move into the center.

What is over-pronation?

If your footprint shows the entire sole of your foot with little to no curve on the inside, it means you have low arches or 'flat feet', which is called 'overpronation'. Over-pronate feet roll inwards and can create pressure on the inside heel and inside of your foot. You should seek out a shoe that has maximum support to balance out and center the foot.

What is a natural arch?

If your footprint has a distinct curve along the inside of your foot, this means you have a natural arch and you wear your shoe evenly. The best shoes for your feet have good cushioning, mixed with support to keep the trend even.

Don’t fancy doing the wet-foot test? You can simply look at the sole of an old pair of sneakers which will highlight where your shoe has worn away the most and give you the same answer.

Size matters: How to find your correct shoe size

Unlike other shoes, it's important for your training sneakers to feel comfortable right away, so don't wait for them to 'fit better' or stretch after a few weeks. Your shoe should fit relatively tightly – snug and secure – but not too tight across the top of your foot. And you should be able to wriggle your toes comfortably. Inside your shoe there should be about a ½ inch (13mm) between the front of your big toe and the tip of the shoe. Take your own socks along on your shopping trip – a pair that you plan to wear when exercising, and if you wear orthotics, take them along too, to get the perfect fit.

When is the best time to shoe shop?

When shopping for shoes, the best time to hit the stores is towards the end of the day. Your feet swell across the day, and they also expand during exercise, so try on shoes when your feet are at their largest. Your feet often change size as you get older too, so every year get a fitting to check your size. Shopping online is another great option. This allows you to try the shoes at any time in the comfort of your own home. And you can return them if they don't fit correctly.

Finally, remember to replace your sports shoes every six to eight months, or when your feet start to feel uncomfortable. Another indicator that it’s time for a new pair is if you experience pain in your knees, ankles or shins – or the back of the sole becomes worn out, giving you less support.

Sign up to Fit Planet and get fresh health and fitness news and advice straight to your inbox. Subscribe

1) 2024 adidas-commissioned international research by Focal data and global gym industry statistics 2021

News and insights for Instructors

Explore all
The HIIT List

Instructor News

The HIIT List

The HIIT List
Get your pre-holiday HIIT

Instructor News

Get your pre-holiday HIIT

Get your pre-holiday HIIT
Meet Iman

Instructor News

Meet Iman

Meet Iman
Get Ready For Action

Instructor News

Get Ready For Action

Get Ready For Action
Prepare for success!

Instructor News

Prepare for success!

Prepare for success!
New Study Reveals The Secret To Staying Fit For Life

Instructor News

New Study Reveals The Secret To Staying Fit For Life

New Study Reveals The Secret To Staying Fit For Life
BODYJAM 100

Instructor News

BODYJAM 100

BODYJAM 100
Meet the Saudi Women Putting their Country on the Fitness Map

Instructor News

Meet the Saudi Women Putting their Country on the Fitness Map

Meet the Saudi Women Putting their Country on the Fitness Map
Meet Anna

Instructor News

Meet Anna

Meet Anna
Meet Desmond

Instructor News

Meet Desmond

Meet Desmond
FRONT SQUATS AND CALF RAISES

Instructor News

FRONT SQUATS AND CALF RAISES

FRONT SQUATS AND CALF RAISES
Interview With Caley Jack

Instructor News

Interview With Caley Jack

Interview With Caley Jack
Introducing Fiona

Instructor News

Introducing Fiona

Introducing Fiona
THE LIFE OF AN INSTRUCTOR IN MEMES

Instructor News

THE LIFE OF AN INSTRUCTOR IN MEMES

THE LIFE OF AN INSTRUCTOR IN MEMES
Meet Marc

Instructor News

Meet Marc

Meet Marc
Q3'23 Release highlights

Instructor News

Q3'23 Release highlights

Q3'23 Release highlights
Your Pride Stories

Instructor News

Your Pride Stories

Your Pride Stories
Wellness coaching with Kylie Gates

Instructor News

Wellness coaching with Kylie Gates

Wellness coaching with Kylie Gates
TRAINING FOR YOUR CYCLE

Instructor News

TRAINING FOR YOUR CYCLE

TRAINING FOR YOUR CYCLE
Steve Tansey shares tips

Instructor News

Steve Tansey shares tips

Steve Tansey shares tips
Rachael Newsham's filming diary

Instructor News

Rachael Newsham's filming diary

Rachael Newsham's filming diary
Rachael Newsham Talks Mental Health

Instructor News

Rachael Newsham Talks Mental Health

Rachael Newsham Talks Mental Health
Quick-fire questions with Rachael Newsham

Instructor News

Quick-fire questions with Rachael Newsham

Quick-fire questions with Rachael Newsham
Q4'20 Releases

Instructor News

Q4'20 Releases

Q4'20 Releases
From Front Row Fan To Masterclass Presenter

Instructor News

From Front Row Fan To Masterclass Presenter

From Front Row Fan To Masterclass Presenter
Q’3’22 Releases Are Lit!

Instructor News

Q’3’22 Releases Are Lit!

Q’3’22 Releases Are Lit!
Q3'21 Release: The 'Unstoppable' Releases

Instructor News

Q3'21 Release: The 'Unstoppable' Releases

Q3'21 Release: The 'Unstoppable' Releases
Pride Program Playlists

Instructor News

Pride Program Playlists

Pride Program Playlists
No time for illness – Erica’s story

Instructor News

No time for illness – Erica’s story

No time for illness – Erica’s story
New sound for LES MILLS SPRINT

Instructor News

New sound for LES MILLS SPRINT

New sound for LES MILLS SPRINT
Meet Trainer Shey

Instructor News

Meet Trainer Shey

Meet Trainer Shey
Meet Bram

Instructor News

Meet Bram

Meet Bram
Meet some of the Assessor Team

Instructor News

Meet some of the Assessor Team

Meet some of the Assessor Team
Fun loving, smoothie addict!

Instructor News

Fun loving, smoothie addict!

Fun loving, smoothie addict!
HOW LES MILLS CONNECT HELPED ME FIND WORK

Instructor News

HOW LES MILLS CONNECT HELPED ME FIND WORK

HOW LES MILLS CONNECT HELPED ME FIND WORK
Meet Marcus

Instructor News

Meet Marcus

Meet Marcus
Masterclass filming Uncovered

Instructor News

Masterclass filming Uncovered

Masterclass filming Uncovered
Marlon’s Journey

Instructor News

Marlon’s Journey

Marlon’s Journey
Lisa Osborne: "Adapt, React, Then Get On With It"

Instructor News

Lisa Osborne: "Adapt, React, Then Get On With It"

Lisa Osborne: "Adapt, React, Then Get On With It"
Lisa Osborne: "I Want To Inspire Instructors To Inspire Their Members"

Instructor News

Lisa Osborne: "I Want To Inspire Instructors To Inspire Their Members"

Lisa Osborne: "I Want To Inspire Instructors To Inspire Their Members"
Libby Benson-Day Trainer profile

Instructor News

Libby Benson-Day Trainer profile

Libby Benson-Day Trainer profile
CIMSPA and Les Mills partner

Instructor News

CIMSPA and Les Mills partner

CIMSPA and Les Mills partner
Why do I need insurance?

Instructor News

Why do I need insurance?

Why do I need insurance?
BODYPUMP UK 100 finalists

Instructor News

BODYPUMP UK 100 finalists

BODYPUMP UK 100 finalists
Introducing Les Mils Wellness

Instructor News

Introducing Les Mils Wellness

Introducing Les Mils Wellness
Four Reasons Why Les Mills+ Benefits Instructors

Instructor News

Four Reasons Why Les Mills+ Benefits Instructors

Four Reasons Why Les Mills+ Benefits Instructors
Les Mills Music Uncovered

Instructor News

Les Mills Music Uncovered

Les Mills Music Uncovered
Could Les Mills Core Be The Answer To Lower Back Pain?

Instructor News

Could Les Mills Core Be The Answer To Lower Back Pain?

Could Les Mills Core Be The Answer To Lower Back Pain?
How Les Mills Africa Can #BREAKTHEBIAS

Instructor News

How Les Mills Africa Can #BREAKTHEBIAS

How Les Mills Africa Can #BREAKTHEBIAS
Les Mills Qualifications: The Secret To Improving Your Teaching

Instructor News

Les Mills Qualifications: The Secret To Improving Your Teaching

Les Mills Qualifications: The Secret To Improving Your Teaching
Kaylas Story

Instructor News

Kaylas Story

Kaylas Story
Les Mills Women On Their Role Models

Instructor News

Les Mills Women On Their Role Models

Les Mills Women On Their Role Models
How to stay injury-free

Instructor News

How to stay injury-free

How to stay injury-free
Happy healthy holidays

Instructor News

Happy healthy holidays

Happy healthy holidays
Female empowerment

Instructor News

Female empowerment

Female empowerment
Gandalf sobriety

Instructor News

Gandalf sobriety

Gandalf sobriety
How the experts recover

Instructor News

How the experts recover

How the experts recover
Functional Training Uncovered

Instructor News

Functional Training Uncovered

Functional Training Uncovered
Instructor Story: Finding my confidence for filming

Instructor News

Instructor Story: Finding my confidence for filming

Instructor Story: Finding my confidence for filming
BUYER BEWARE: COUNTERFEIT EQUIPMENT

Instructor News

BUYER BEWARE: COUNTERFEIT EQUIPMENT

BUYER BEWARE: COUNTERFEIT EQUIPMENT
Dee's story

Instructor News

Dee's story

Dee's story
CXWORX is now LES MILLS CORE

Instructor News

CXWORX is now LES MILLS CORE

CXWORX is now LES MILLS CORE
Glen Ostergaard On Staying Determined

Instructor News

Glen Ostergaard On Staying Determined

Glen Ostergaard On Staying Determined
Glen Ostergaard Answers your Questions

Instructor News

Glen Ostergaard Answers your Questions

Glen Ostergaard Answers your Questions
WHY WE LOVE BODYPUMP 119

Instructor News

WHY WE LOVE BODYPUMP 119

WHY WE LOVE BODYPUMP 119
BODYCOMBAT: THE INSIDE STORY

Instructor News

BODYCOMBAT: THE INSIDE STORY

BODYCOMBAT: THE INSIDE STORY
Attract the next generation into your classes

Instructor News

Attract the next generation into your classes

Attract the next generation into your classes
3 key benefits of BODYPUMP 125

Instructor News

3 key benefits of BODYPUMP 125

3 key benefits of BODYPUMP 125
Smashing Through the Mental Stop Sign

Instructor News

Smashing Through the Mental Stop Sign

Smashing Through the Mental Stop Sign
From Struggles to Stage

Instructor News

From Struggles to Stage

From Struggles to Stage
Level Up Your Launches

Instructor News

Level Up Your Launches

Level Up Your Launches
Meet the New LES MILLS SMARTSTEP™

Instructor News

Meet the New LES MILLS SMARTSTEP™

Meet the New LES MILLS SMARTSTEP™
Otto Prodan Opens Up

Instructor News

Otto Prodan Opens Up

Otto Prodan Opens Up
Trainers reveal the secrets to their success

Instructor News

Trainers reveal the secrets to their success

Trainers reveal the secrets to their success
LES MILLS YOGA™ Explained

Instructor News

LES MILLS YOGA™ Explained

LES MILLS YOGA™ Explained
Q3’25 Release Highlights: Back to Nature

Instructor News

Q3’25 Release Highlights: Back to Nature

Q3’25 Release Highlights: Back to Nature
Your Legacy Beyond The Class

Instructor News

Your Legacy Beyond The Class

Your Legacy Beyond The Class
5 DIY Tests For Longevity

Instructor News

5 DIY Tests For Longevity

5 DIY Tests For Longevity
Workouts for the mind

Instructor News

Workouts for the mind

Workouts for the mind
Mastering Social Media

Instructor News

Mastering Social Media

Mastering Social Media
Getting more classes

Instructor News

Getting more classes

Getting more classes
The truth about weight-loss drugs

Instructor News

The truth about weight-loss drugs

The truth about weight-loss drugs
Les Mills Colours

Instructor News

Les Mills Colours

Les Mills Colours
How to Shoot a Masterclass

Instructor News

How to Shoot a Masterclass

How to Shoot a Masterclass
Train your voice like a pro

Instructor News

Train your voice like a pro

Train your voice like a pro
“Perfection is boring”

Instructor News

“Perfection is boring”

“Perfection is boring”
Are your glucose levels stable?

Instructor News

Are your glucose levels stable?

Are your glucose levels stable?
Wired after teaching a workout?

Instructor News

Wired after teaching a workout?

Wired after teaching a workout?
Science shows why live classes kick harder than home workouts

Instructor News

Science shows why live classes kick harder than home workouts

Science shows why live classes kick harder than home workouts
Why Teach Les Mills Ceremony

Instructor News

Why Teach Les Mills Ceremony

Why Teach Les Mills Ceremony
Why You Don't Need To Do Tree Pose To Be Mindful

Instructor News

Why You Don't Need To Do Tree Pose To Be Mindful

Why You Don't Need To Do Tree Pose To Be Mindful
Why We Love Push-Ups

Instructor News

Why We Love Push-Ups

Why We Love Push-Ups
When Classes Become A Lifeline

Instructor News

When Classes Become A Lifeline

When Classes Become A Lifeline
What To Do When Everything Goes Wrong

Instructor News

What To Do When Everything Goes Wrong

What To Do When Everything Goes Wrong
Welcome To Adidas X Les Mills

Instructor News

Welcome To Adidas X Les Mills

Welcome To Adidas X Les Mills
WHY IS LES MILLS+ BRINGING THEIR RELEASE DATE FORWARD?

Instructor News

WHY IS LES MILLS+ BRINGING THEIR RELEASE DATE FORWARD?

WHY IS LES MILLS+ BRINGING THEIR RELEASE DATE FORWARD?
Vili Fifita Gets Real

Instructor News

Vili Fifita Gets Real

Vili Fifita Gets Real
Tribute To Mike Mcsweeney

Instructor News

Tribute To Mike Mcsweeney

Tribute To Mike Mcsweeney
The Rise And Rise Of Erin Maw

Instructor News

The Rise And Rise Of Erin Maw

The Rise And Rise Of Erin Maw
Update On Les Mills Partnership With Reebok

Instructor News

Update On Les Mills Partnership With Reebok

Update On Les Mills Partnership With Reebok