"What type of shoes should I wear for CrossFit"
Footwear is one of the first things to change for people when they start getting into CrossFit. I love when I see a new member that's been there for a few weeks trading in their old Air Max's for some CrossFit shoes. It makes my heart happy.
Why Can't I Just wear running shoes?
Running shoes are ok if you're not lifting any kind of weight. But, unfortunately for CrossFitters, that's about 6 days a week. Running shoes have so much support that when you go to lift/squat something, you can feel unstable.
What's so special about a "CrossFit" shoe?
CrossFit shoes are designed to do everything a little bit better than average (just like CrossFitters). The front of the shoe is minimal enough to have great flexion so that you can do things like run and jump, but a very stable heel so that you can do things like lift and squat. Whether you care about lifting max weights or now, feeling stable while working out is a game changer.
If you're in the market for a new pair of CF shoes, and have a couple bucks to spend, the top 3 choices are:
Nike Metcons
Reebok Nanos
NoBull Trainers
NoBull shoes only have 1 design, but the Nike and Reeboks change every year. So, do your research by either asking shoe heads in class, or searching the web for which shoe might be right for you. And don't throw away the box they come in, you might be shipping them back if you don't like the style.
The only real CON of a CF shoe is they aren't great for running long distances in. Personally, if I'm going to be running over a mile, I'd probably switch to a running shoe.
What about "Lifting Shoes". When and Why would I need a "Lifter"?
Lifters are great for Olympic Lifts (Snatch, Clean, Jerk) and squatting, but that's about it.
Lifters are VERY firm throughout, which makes it hard to do much else other than be planted in them. They're also a bit heavier than most shoes.
The biggest PRO for a lifting shoe is the raised heel. The heel helps the lifter keep weight in the heel of the foot, and not require as much ankle mobility for squatting. Unless you have terrible ankle mobility, lifters may not make you lift more weight necessarily, but it will be more comfortable, and you should lift heavier weights with more consistency.
My Choice:
Having to choose between which shoe to wear for a certain workout can be the bane of a CrossFitters existence. That's why I like to use a "versa lift" (Not a sponsor). They're a little hard foam insert that goes under the insert that's already in your shoe. It allows you to have the lift of a "lifter", but the comfort of a CF shoe. They're much easier to run in, and makes having to make sure that you bring all your shoes to the gym a thing of the past.