March 1, 2013
If you haven’t noticed, one of the most important (if not the most important) aspects of performing a WOD is simply looking the part. When it comes to shoes, while style is a big factor, functionality is key. We prefer a minimalist shoe without the high heal seen on many running shoes. Many of these shoes have bombarded the market to fulfill the desires of crossfitters.
We have been seeing some new kicks up at the gym, so wanted to send out a review we put together of the different types of shoes out there and how they stack up for a WOD, running, and just everyday wear. Ratings are based on a scale of 1 – 10, with 10 being the best.
When transitioning from a highly padded shoe to a more minimalist style, please do so carefully. It is recommended that the transition from traditional, padded running shoes to a minimalist shoe or running completely barefoot should be taken very slowly in order to decrease the risk of developing injuries. Starting out, the foot muscles will likely be very weak and the transition to a mid foot strike will require the calf muscles to work much harder. Soreness is a natural result of the transition to minimalist or barefoot running, and increased stretching and massaging is recommended as this effect occurs. This helps to break down scar tissue and provide muscles with the opportunity to heal and strengthen faster.
Enjoy!
INOV-8
Inov 8 F-Lite 230
Description: The original fitness shoe of choice. Low profile cushioned midsole with 6mm heel to toe drop is ideal for Olympic lifts and transitioning to a natural running style. Outside of the box, this shoe is designed for running on hard pack trails and tarmac surfaces.
KL’s Comments: This is the “swept-up in the craze, you are not a true CrossFitter unless you own a pair of these” shoe. I don’t really like them all that much. They have a flat sole, which I have come to really prefer, but they are very narrow which takes away from that stable base. The heel to toe drop is minimal, but I prefer a zero heal to toe drop to mimic being truly barefoot. They are very versatile which makes them a good choice for CrossFit. I keep them in my car in case I am somewhere and don’t have tennis shoes. I haven’t worn them in months.
BH’s Comments: Solid all around shoe. I would categorize these as a good “transitional” shoe, meaning if you are currently wearing padded running shoes, this would be a good shoe to slowly transition toward the more minimal options. Run slightly narrow, have a solid base, provide support without creating the soft, cushioned heel so still able to lift heavy in them. Recommended as a good starter shoe, available online through Zappos or ShoeMart.
Ratings:
CrossFit- 7 Running- 6 Everyday- 6
Inov 8 F-Lite 195
Description: The lightest shoe in the X-Over range. With a lower profile than the 230, it is ideal for athletes with a developed POSE/natural running style and for lifts requiring a low and stable platform.
KL’s Comments: Yet to try
BH’s Comments: Provide less stability and less heel to toe differential than the F-Lite 230′s (3mm compared to 6mm). Able to perform all lifts in them, yet not as much support so people with weaker ankles may not find them preferable when lifting heavy. Some cushion, but firmer base allowing for a stable platorm. Would still recommend the F-230′s as a transition shoe, however if you have developed a more natural running style (meaning no issues with heel striking or over striding) and do not have a history of ankles/knee problems, these are a good option.
Ratings:
CrossFit- 7 Running- 6 Everyday- 8
Inov 8 Bare-XF 210
Description: Designed for every element of fitness. Incorporates zero differential and zero midsole as well as a sticky rubber sole to provide a strong base for lifting weights. The one piece TPU lacing support provides durability on the shoe when climbing ropes.
KL’s Comments: My next shoe…they seem to have everything I am looking for!
BH’s Comments: Purchased these a while back and never gave them a shot till recently. Specifically designed for CrossFit, even have a built in rope guard to protect from wear and tear (yes we will eventually hang a rope in our gym). Zero differential and little added stability, so recommended for individuals who have spent significant time in minimal shoes in order to build up the previously neglected muscles in the ankle, calf, and foot. Solid, flat rubber base provides great grip and a stable platform when lifting. Have yet to log significant mileage in them, but if you have a more natural running style, can definitely handle any running distance that comes up during a WOD. Got to go with the green!
Ratings:
CrossFit- 10 Running- 4 Everyday- 9
REEBOK
Reebok RealFlex Optimal
Description: Step into a shoe that combines natural running feel with a great look. Exclusive RealFlex technology helps promote natural movement of the foot. Individual flex-friendly “nodes” on the sole are designed to help your feet move and flex as you run. The single layer polyester mesh upper of the RealFlex Optimal is reinforced with a hotmelt appliqué for added lightweight stability. A slim micro suede tongue promotes the barely there natural feel. The full collar lining and added heel counter provide extra comfort throughout your run, while the molded sock liner provides cushioning.
KL’s Comments: Yet to try.
BH’s Comments: Similar to the Nike Free Run’s in terms of cushion and foot positioning. Elevated heel, lightweight, and with a decent amount of support, these are decent overall shoes and can be used in any WOD. Not recommended for heavier lifting due to the height of the heel and cushion, but hold up during WODs just fine. Tongue is not attached to the rest of the shoe, so sometimes slides off to one side (personal pet peeve of mine).
Ratings:
CrossFit- 5 Running- 4 Everyday- 6
Reebok CrossFit Flex Nanos
Description: Introducing the world’s first shoe designed and developed by and for CrossFitter’s. With enough stability to keep you grounded while lifting, a minimalist platform and enough cushioning for cardio and endurance movement, this lightweight training shoe is the perfect PR breaking companion. U-Form technology gives this shoe a proven custom fit, and the carbon rubber outsole and side wall lug wraps provide durability for any movement. Now go climb a rope.
KL’s Comments: Some good and some bad, but overall a great CrossFit shoe. I love the flat wide sole, which provides a great platform for lifting and is very light and flexible for running. Call me a sucker, but I also like that they say CrossFit on them. I do not like the amount of padding in the sole and the heal to toe drop is a little high for me. It is nowhere near as high as the Reebok RealFlex or the Nike Frees, but I prefer a true barefoot shoe with a 0mm heel to toe drop.
BH’s Comments: Yet to try, just came out with version 2.0. Designed by and for CrossFitters so should provide for a solid all around choice.
Ratings:
CrossFit- 8 Running- 7 Everyday- 7
VIBRAM
Vibram FiveFingers – TREKSPORT
Description: Optimize your outdoor performance. Building on the success and versatility of the KSO and KSO Trek, FiveFingers presents the TrekSport for outdoor enthusiasts. It’s designed with rugged, high-performance materials to help maximize your outdoor experience. We’ve used abrasion-resistant Coconut Active Carbon in the upper for natural breathability, 4mm EVA in the midsole for plating protection, and we’ve added a lightly cleated 4mm Vibram® performance rubber outsole for extra traction on a variety of terrain.
KL’s Comments: I got these after I figured out what I didn’t like about the Vibram FiveFingers – KSO. I still liked the barefoot idea and I was trying, just not very informed. These were much better than the KSOs. Thicker sole took care of the bruising and rock problem. They had more grip, so WODs were a little easier. I still had the issue of how they looked…could not get around it. They have their place around the house where no one can see me, but the FiveFingers are out for me. They were my gateway into the world of barefoot shoes though.
BH’s Comments: Yet to try.
Ratings:
CrossFit- 4 Running- 8 Everyday- 1
Vibram FiveFingers – KSO
Description: Voted “Most Popular” for its versatility. Over the last two years, the KSO has become our most popular model for men for its unbeatable comfort and versatility. It features a thin, abrasion-resistant stretch polyamide and breathable mesh upper that wraps your entire forefoot to “Keep Stuff Out.” A single hook-and-loop closure helps secure the fit. The non-marking 3.5mm Vibram® TC1 performance rubber outsole is razor-siped for enhanced flexibility and a sure grip on wet or dry surfaces.
KL’s Comments: Not a big fan. You can’t wear them around without getting looks, so I knew this would only be running/work-out shoe. This was my first shoe when entering the barefoot world. If I ran too far of a distance with them, the palm of my foot would become bruised. I tried trail running with them and felt every rock. They were no good for WODs as they did not grip the ground very well. Apparently my right pinky toe is a little longer than my left and it caused problems in these as my toe didn’t have enough room. I liked the idea of them, so I tried another pair that had some different features that fixed some of the other problems…enter the Vibram FiveFinger – TREKSPORT.
BH’s Comments: Recommend only for individuals experienced in POSE running. Essentially running barefoot, with just a little protection for the bottom of your feet to prevent glass, rocks from puncturing them. If you are to purchase these and wish to run in them, definitely ease into it and do not attempt to go out and log our normal mileage the first week that you have them. Will notice your calves working harder than you are used to as you are forced to become a mid-foot striker. Do not recommend for WODs as they provide no support when lifting, causing many to internally rotate their ankles/knees, and no protection if one was to drop a weight on the top of their foot.
Ratings:
CrossFit- 3 Running- 5 Everyday- 1
NEW BALANCE
Minimus 20v2 Cross-Training
Description: Minimus is a whole new approach to athletic footwear, inspired by Good Form Running and designed to be worn with or without socks. The Minimus Cross-Trainer embodies both elegant simplicity and technical advancement. With its padded collar and deliberate lace placement, the New Balance MX20 is engineered to keep your ankle stabilized in an ideal position. Tremendously comfortable, it also offers lightweight enhancements like rubber outsole insets for optimal traction. This revolutionary shoe brings barefoot-caliber performance to your gym and circuit workouts while still providing the protection and versatility of more traditional trainers.
KL’s Comments: Yet to try.
BH’s Comments: Cross trainer with more support than the Minimus Zero series. Have yet to try personally, but appear to be a solid “transition” shoe to use in WODs.
Minimus Zero Trail
Description: An entirely different approach to trail running, the Minimus Zero Trail (MT00) takes the proven versatile durability of a Vibram® outsole and combines it with a fitted, minimalist upper that’s comfortable with or without socks. NB Minimus is a whole new approach to footwear, a place on the spectrum from barefoot running to the traditional maximum-cushioning running shoe. Inspired by Good Form Running and designed to be worn with or without socks. With only a 0mm drop from heel to toe, the NB Minimus collection holds a world of discovery for neutral runners; additionally, Good Form Running teaches methods of improvement for those seeking to conquer gait issues.
KL’s Comments: Yet to try.
BH’s Comments: Yet to try the Minimus Zero series (both trail and road), however I like the concept of a 0mm heel to toe differential. Should provide a stable base when lifting and allow for a versatile CrossFit shoe.
Minimus Zero Road
Description: Minimus is a whole new approach to athletic footwear, inspired by Good Form Running and designed to be worn with or without socks. The Minimus Zero running shoe (MR00) is engineered for use on pavement and other varied running surfaces. Supremely comfortable and extremely lightweight, the Minimus Zero is taking the running world by storm.
KL’s Comments: Yet to try.
BH’s Comments: Yet to try the Minimus Zero series (both trail and road), however like the concept of a 0mm heel to toe differential. Should provide a stable base when lifting and allow for a versatile CrossFit shoe.
MERRELL
Merrell Trail Glove
Description: Less is definitely more exploring with our Vibram®-soled Trail Glove natural adventure shoe. All the protection your feet need from rocks and roots, and an ultra-lightweight upper with a synthetic leather foot sling for stability fits like a glove.
KL’s Comments: Love these shoes!!! They are close to what I am looking for. They have the 0 heal to toe drop, thin sole so it doesn’t squish when I lift, but thick enough to not feel rocks (too much) when I run. My only complaint is that the bottom is nottotally flat and they are a little thin. When doing anything that invloves balance, the non-flat sole comes into play. Perfect for everyday, just lacking the flat sole for CrossFit. I am hoping the Inov-8 Bare XF will be the perfect solution.
BH’s Comments: Yet to try.
Ratings:
CrossFit- 7 Running- 8 Everyday- 9
NIKE
Nike Free Runs
Description: The Nike Free Run+ 3 Men’s Running Shoe offers a barefoot-like ride with the cushioning, traction and underfoot protection of a traditional shoe. Its low-profile midsole doubles as an outsole, dramatically reducing overall weight. The Nike Free Run+ 3 features the Dynamic Fit system, made up of ‘fingers’ of soft material that wrap the midfoot and arch for a glove-like fit. They move with the foot as you run, reducing the space between the foot and shoe for unparalleled comfort. A stretchy mesh inner sleeve with seamless overlays delivers a supportive, skin-like fit and the minimalistic, molded sockliner mimics the foot’s curvature for added support and comfort.
KL’s Comments: These are now my lawn mowing shoes and the shoes I wore for Tough Mudder because I did not care if I ever wore them again. Nike claims these are minimal shoes because of the wide toe and flexibliity of them, but they are nowhere close. The high heal puts your ankles in a bad position all day long. The grid on the bottom of the sole picks up and stores every rock for you, so when you get home you can scatter them around your house. With the amount of padding in the shoe, you may as well take 10% off of all your max lifts. I bought these in my nieve days as I tried to start taking better care of my feet. I now know, I was wasting my time.
BH’s Comments: I like to wear these for daily activities, but not a fan of running/lifting/CrossFitting in them. Ankle is lifted, and has a fair amount of cushion, resulting in a fairly unstable platform when lifting heavy. Comfortable, easy to get on and off, but personally not a huge fan for in the gym.
Ratings:
CrossFit- 5 Running- 4 Everyday- 6
RUNNING SHOES
BROOKS
Brooks Pure Connect
Description: Let your feet breathe and your senses soar with the PureConnect, our lightest and most flexible shoe in the line. With open mesh materials for a featherweight feel, and a split toe groove that gives your underfoot acrobat-like flexibility, this shoe puts as little as necessary between you and the ground, tuning you to the run with every stride. Named “Best Debut” by Runner’s World in their Winter 2012 Shoe Guide.
KL’s Comments: Yet to try.
BH’s Comments: Use these for my longer runs. Part of Brook’s new Pure Project line, they are aimed at promoting a natural running style while still providing some support and cushion. Highly recommend for longer interval work and endurance training, however due to the narrow base and padding, not recommended for heavy lifting.
Ratings:
CrossFit- 2 Running- 9 Everyday- 4
WEIGHTLIFTING SHOES
ROGUE
Rogue Weightlifting Do-Wins
Description: The Rogue Shoes have a .75″ Heel Height. Heavy Duty Nylon strap system, both straps have Nylon backing. For Men: Sizing seems to run normal so order your normal shoe size.
KL’s Comments: These are the only pair of weightlifting shoes I have ever owned, so I have nothing to compare them to, but I love them. They feel like your feet are just sucked onto the floor and provide a nice hard surface to lift off of. The straps help feel stable. No complaints. If anything happened to them, I would by the exact same pair.
BH’s Comments: Yet to try.
ADIDAS
Adidas AdiStar Weightlifting Shoes
Description: Your feet form your foundation, and the adiPower Weightlifting shoes by Adidas have plenty of support to help you get the barbell up and over. These weightlifting shoes have a specially structured design with a secure strap in the instep and a support structure in the heel.
PU-coated leather upper for durability with air mesh for breathability
Lightweight injected polymer in structured strength design, engineered for weightlifting.
KL’s Comments: Yet to try.
BH’s Comments: Wear these on occasion. Wood heel inserts allow for the most stable lifting base possible. With all weightliting shoes, the heel is elevated which allows for you to get into the bottom of your squat that much easier. Straps are a nice tough for those with narrower feet.
CASUAL SHOES
TOMS
TOMS Cordones
Description: Stone-washed upper and a natural rope sole tell the story that you’re just back from an adventure. Good to go with or without laces. Hidden elastic straps for secure fit even without laces. TOMS classic suede insole with cushion for added comfort. Latex arch insert for added support. Solid rubber outsole for comfort and style.
KL’s Comments: I love these shoes for just wearing around. They have zero heel to toe drop and are the most comfortable shoe ever, like slippers. Also, every pair you buy, Toms buys a pair for a kid in Africa.
BH’s Comments: Yet to try.