Running shoes can work for some gym activities like treadmill running and cardio machines, but they’re not ideal for weightlifting or cross-training. Running shoes have cushioned, elevated heels that create instability during lifts, and lateral movements in classes can damage their structure. For gym workouts, consider cross-training shoes that offer more lateral support and flatter, stable bases.

You can perform a simple “wet test” by wetting your foot and stepping on a paper bag or dark paper. A complete footprint indicates flat feet (likely overpronation), a footprint with a distinct curve on the inside indicates neutral arches, and a footprint showing mostly forefoot and heel with little middle connection suggests high arches (possible underpronation). For a more accurate assessment, visit a specialty running store for gait analysis or consult a podiatrist.

No, running shoes should feel comfortable immediately. Unlike leather dress shoes, running shoes don’t “break in” significantly. They should provide a thumb’s width of space beyond your longest toe, feel secure (not tight) in the midfoot, and have no heel slippage. If they feel uncomfortable in the store, try a different size, width, or model. Minor upper stretching may occur, but the cushioning and support structure won’t adapt to your foot.

The value depends on your needs and running volume. Premium shoes ($150+) typically offer advanced cushioning technologies, lighter materials, and specialized features that benefit serious runners logging high mileage or seeking performance advantages. However, mid-range shoes ($100-140) provide excellent quality for most recreational runners. The most important factor is finding shoes that fit your specific foot shape and running style, regardless of price point.

Transition gradually to avoid injury. Start by wearing minimalist shoes for short periods (15-20 minutes) during walks or brief runs. Increase duration slowly over 2-3 months. Consider intermediate shoes with a 4-6mm drop before moving to zero-drop. Focus on forefoot/midfoot striking rather than heel striking, and expect some calf and Achilles soreness as these muscles adapt. Strengthen your feet with exercises like toe spreads, short barefoot walking on soft surfaces, and calf raises.

Yes, there are structural differences. Men’s shoes are typically built on wider lasts with more volume throughout, reflecting average male foot shapes. Women’s shoes often feature narrower heels, wider forefoot proportions, and sometimes softer midsole materials to account for lower average body weight. However, these are generalizations—some men may find better fits in women’s models (usually going up 1.5 sizes) and vice versa, depending on individual foot shape.