Training shoes shouldn't be chosen based on myths like needing arch support for flat feet (most are strong) or that minimal shoes prevent injuries (they don't reduce knee forces). A comfortable, flexible shoe that matches your activity and foot shape is best. Listen to your body, not marketing.
Walk into any shoe store and you are hit with a wall of claims: arch support, motion control, minimalist, maximalist. It is easy to feel overwhelmed and fall for common training shoe myths that have been repeated so often they sound like fact. As an editor at SweatPicks, I have spent years talking to sports medicine experts, biomechanics researchers, and actual athletes to separate what helps from what just sounds good. Here is the honest truth about five persistent training shoe myths, backed by science and clinical experience, so you can make a smarter, more comfortable choice for your workouts.
Myth 1: Flat Feet Need High Arch Support and Motion Control Shoes
If you have flat feet or your arches collapse when you stand, you have likely been told you must wear stability or motion control shoes with stiff medial posts. The idea is that the shoe has to correct your foot’s natural movement. However, research shows that flat feet are not a defect. Many elite athletes have flat feet and perform without pain or injury. In fact, for most people, a flat foot is a strong, stable structure that absorbs shock well.
Motion control shoes can actually weaken the foot’s natural arch over time by taking over the work your muscles should be doing. A better approach is to look for a neutral shoe with a wide toe box that allows your toes to splay and your foot to function naturally. Only consider motion control if a physical therapist or podiatrist has specifically recommended it for a diagnosed condition like posterior tibial tendon dysfunction. For the vast majority of flat footed people, a comfortable neutral shoe is the better choice.
Myth 2: Minimalist Shoes Prevent Injuries by Strengthening Your Feet
When barefoot and minimalist shoes first became popular, the promise was that they would strengthen foot muscles and reduce injury by allowing a more natural gait. While it is true that going barefoot can increase foot muscle activation, there is no solid evidence that minimalist shoes prevent injuries. In fact, studies show that runners transitioning to minimalist shoes often experience higher injury rates, particularly metatarsal stress fractures and Achilles tendinopathy.
The problem is that our modern lifestyle has already deconditioned our feet and calves. Jumping straight into a thin, zero drop shoe without proper transition periods (often months) can overload tissues not ready for the change. A more evidence based choice is to gradually strengthen your feet with specific exercises, not rely on shoes to do the job. For most trainees, a shoe with a moderate heel to toe drop (4 to 8mm) and some cushioning offers a good balance of protection and natural movement.
Myth 3: More Cushioning Equals Better Joint Protection
It seems logical that thicker, softer cushioning would absorb more impact and protect your knees and hips. However, biomechanical research consistently shows that cushioning does not reduce the forces transmitted to your joints. In fact, heavily cushioned shoes can actually alter your natural running form, making you land harder and with a more extended leg. A 2019 study found that runners in maximalist shoes had higher vertical loading rates compared to those in traditional shoes.
The body is remarkably good at adapting to surfaces. Your joints are protected more by strong muscles and proper movement patterns than by foam thickness. A shoe with moderate, responsive cushioning that allows you to feel the ground (proprioception) is often a better choice. Pay attention to how your body feels after a workout rather than just the softness of the sole. Pain or discomfort is a sign to adjust your shoe choice, not a sign to add more padding.
Myth 4: You Should Buy Training Shoes a Half Size Up Because Feet Swell
It is true that feet swell during exercise, but buying a half size up from your usual street shoe is not necessary for everyone. The real goal is to have a thumb width of space between your longest toe and the end of the shoe. This allows room for swelling without causing the foot to slide forward, which can lead to blisters and black toenails. However, many people already have enough space if they wear correctly fitted street shoes.
Instead of automatically sizing up, try on training shoes at the end of the day or after a workout when your feet are slightly swollen. Lace the shoes snugly, especially locking your heel in place. If your toes are crammed, then yes, go up half a size. But if there is already a thumb width of space, a larger shoe will only cause instability and friction. Fit is individual, not a universal rule.
Myth 5: Expensive Shoes Are Better and Last Longer
Price does not reliably indicate quality, performance, or durability in training shoes. High price tags often come from marketing hype, celebrity endorsements, or fancy materials that add weight but not function. Conversely, many budget friendly shoes use reliable midsole foams (like EVA) and simple uppers that perform just as well for most workouts.
A 2020 study comparing shoes across price ranges found no correlation between cost and cushioning longevity or injury risk. The best shoe for you is the one that fits comfortably, suits your activity (lifting, running, cross training), and feels good to move in. Check for wear patterns on your current shoes: if the outsole is smooth or the midsole has wrinkles, it is time for a new pair regardless of price. Spend your money on a shoe that fits, not one that simply costs more.
Frequently asked questions
Do I need to replace training shoes every 300 miles?
That is a rough guideline for running shoes, but not a hard rule. For gym training shoes, replacement depends on how often you use them and the type of training. If the outsole is worn smooth or the midsole feels flat, it is time for a new pair.
Can I use running shoes for weightlifting?
Not ideal. Running shoes have soft, cushioned heels that compress under heavy loads, causing instability. For weightlifting, choose shoes with a flat, firm sole (like deadlift slippers or a dedicated lifting shoe) for better stability and force transfer.
Should I buy training shoes that match my foot type (pronation)?
For most people, pronation is a natural movement and does not require a special shoe. Unless you have a diagnosed condition causing pain, a comfortable neutral shoe is fine. Focus on fit and comfort rather than gait classification.
Are barefoot style shoes good for walking?
They can be, but only if you transition gradually. Start with short walks and strengthen your feet and calves first. If you experience pain, switch back to a more cushioned shoe and try foot strengthening exercises instead.
Looking to buy? See our Footwear guides for tested picks.
Video Guide
Video: Related tutorial from YouTube