When it comes to finding the perfect pair of cross-training shoes for flat feet, the options can seem overwhelming. With so many choices on the market, how do you know which ones will provide the support and stability you need during your workouts? That's where we come in. In this article, we will review the top 7 best cross-training shoes for flat feet, covering a variety of categories such as overall picks, budget options, and specific needs like CrossFit, running, HIIT, and wide feet. Whether you're a seasoned athlete or just starting your fitness journey, we've got you covered with our comprehensive guide to the best cross-training shoes for flat feet.
Is Vivobarefoot Primus Lites the Best Overall Pick?
Choosing the Proactive Solution: Vivobarefoot Primus Lites for Flat Feet
In my search for the best CrossFit shoes for flat feet, I have determined that the Vivobarefoot Primus Lites are the top overall pick. As someone with flat feet, I believe in addressing the root cause of the problem by strengthening the muscles in my feet rather than relying on arch support. Traditional shoes with arch support can actually exacerbate the issue by making the foot muscles overly reliant on external support.
The Vivobarefoot Primus Lites are incredibly lightweight, providing a more natural feeling when worn. I appreciate the conscious effort required to change the shape and position of my feet while engaging in weightlifting or running, mimicking the natural movement of being barefoot. Over time, wearing these shoes is expected to improve both the condition of my feet and my overall gait.
Best Budget Pick (Under $100): Xero Prio
Affordable and Effective: Xero Prio for Flat Feet
For those seeking a budget-friendly option under $100, the Xero Prio is the ideal choice for flat feet in CrossFit. Similar to the Vivobarefoot Primus Lites, these shoes promote foot strength and are classified as barefoot shoes. Xero is a growing brand that specializes in minimalist workout shoes, and the Prio model has gained popularity among those exploring this style of footwear.
Many first-time users of barefoot shoes opt for the Xero Prio due to its affordability and a slightly wider toe box compared to the Vivobarefoot Primus. The wider toe box allows for proper foot splaying, leading to improved balance during weightlifting movements. Additionally, these shoes provide a durable build, despite being one of Xero's lower-priced options. Don't be deceived by the price; the Xero Prio delivers excellent performance.
Best Runner Up: Adidas Drop Set
Adidas Drop Set: A Strong Contender for Flat Feet
The Adidas Drop Set is an impressive runner up for CrossFit shoes designed for flat feet. While not a barefoot or minimalist shoe, it offers significant arch support, making it an attractive option for individuals with flat feet or over-pronation. The reinforced rubber and hard plastic elements provide added durability, particularly in areas prone to wear, such as during rope climbs.
The Drop Set also offers excellent stability, which is crucial for those incorporating heavy lifting into their workout routine. Many athletes appreciate the enhanced balance and support these shoes provide during intense lifting sessions. If you engage in frequent rope climbs, the Adidas Drop Set's construction will serve you well. Its grip is reliable and helps maintain stability during this challenging movement.
Best Alternative Pick: Nike Free Metcon
Nike Free Metcon: A Better Option for Flat Feet
Contrary to popular belief, the flagship Nike Metcons do not make for ideal CrossFit shoes if you have flat feet. However, the Nike Free Metcon offers a fantastic alternative that caters to individuals with flat feet. These shoes are designed to be lighter and more versatile than the traditional Metcon, making them a superior choice for flat feet.
While the outsole of the Nike Free Metcon has undergone some modifications over the years, the core principles have remained unchanged. These shoes provide excellent grip, enhancing stability during workouts. It's important to note that the Nike Free Metcons have a narrower construction, so they may not be the best choice for individuals with wider feet. Nonetheless, they are comfortable for extended periods of wear, making them suitable for longer training sessions.
Best Flat Feet Cross-Training Shoe for CrossFit
When selecting cross-training shoes for flat feet that excel in CrossFit, two key performance aspects come into play. Firstly, the shoe's fit and width in the midfoot and toe box area must cater specifically to flat feet. Secondly, the construction features should accommodate the demands of CrossFit workouts, including versatility, upper durability, and stability.
My Top Pick: Reebok Nano X3
The highly recommended flat-footed cross-training shoe for CrossFit is the Reebok Nano X3. This model exhibits a slightly wider build compared to other cross-training shoes on the market, with a less aggressive midfoot than its predecessors, the Nano X1 and Nano X2.
The Nano X3's improved midfoot design and construction make it an ideal choice for flat feet in need of reliable support during CrossFit workouts. Noteworthy updates in this model include the enhanced ROPEPRO for improved durability during rope climbs, the durable Flexweave upper, and the Lift and Run Chassis System, which enhances versatility for both short runs and heavier lifting. Overall, the Reebok Nano X3 provides excellent performance and comfort for flat feet in CrossFit.
Best Flat Feet Cross-Training Shoe for Lifting
If you're specifically looking for a cross-training shoe dedicated to weightlifting and you have flat feet, it is essential to consider the shoe's midfoot and toe box width. Adequate width allows for proper toe splay and floor grip, ensuring stability during lifts. Therefore, a stable, wide shoe is crucial for flat feet.
My Top Pick: STR/KE MVMNT Haze Trainer
My second pick for cross-training shoes suitable for flat feet and CrossFit is the STR/KE MVMNT Haze Trainer. This model features the S2 last from STR/KE MVMNT, known for its anatomical construction and wider midfoot design comparable to the Altra Escalante.
The Haze Trainer provides an excellent fit for individuals with flatter feet due to its glove-like toe box and less aggressive midfoot design. These features ensure optimal comfort during lifting and everyday wear. The midsole offers stability and mobility for various exercises such as cleans, lunges, and split squats. The Haze Trainer is widely regarded as a "pseudo-minimalist" shoe, resembling a barefoot shoe in terms of mobility. Lifters who prefer heightened ground feel should consider the STR/KE MVMNT Haze Trainer.
Best Flat Feet Cross-Training Shoe for Running
If you're in the market for a versatile cross-training shoe suitable for both running and gym workouts, hybrid shoe options are worth exploring. Most pure cross-training shoes fall short when it comes to running performance. As you delve into hybrid-focused training shoes, it's vital to note that specificity increases as performance does, meaning certain aspects of these shoes may be optimized for either running or lifting.
My Top Pick: STR/KE MVMNT Vimana Hybrid Runner
The STR/KE MVMNT Vimana Hybrid Runner is my top pick for flat-footed individuals seeking a hybrid training shoe that excels in running. Like the STR/KE MVMNT Haze Trainer, this model features the S2 last, providing sufficient forefoot and midfoot width.
The Vimana Hybrid Runner strikes a neat balance between road and trail running capabilities, making it an excellent hybrid training shoe. It also holds up well in gym settings. The Meta Platform outsole ensures stability during runs, and the Cush50 EVA/EPE midsole offers the blend of stability and versatility required for varied training sessions. Stability is not compromised, as demonstrated by lifters deadlifting weights exceeding 455 lbs. The STR/KE MVMNT Vimana Hybrid Runner is a premium choice for athletes and lifters seeking unmatched cross-training performance.
Best Flat Feet Cross-Training Shoe for HIIT
During HIIT workouts, ill-fitting shoes can lead to discomfort and blisters. It is crucial to prioritize shoes that accommodate your foot's anatomy during these intense sessions.
My Top Pick: Reebok Nano X3
The Reebok Nano X3 is an excellent choice for HIIT workouts, particularly for individuals with wide feet. Its slightly wider last ensures a better fit for flat-footed athletes. The Nano X3 boasts exceptional versatility for various workout types, thanks to three key features.
Firstly, the Reebok Floatride Energy Foam midsole ensures responsiveness during classes, plyometrics, and circuit workouts. It offers stability for balancing and supporting heavy lifts. Secondly, the full rubber outsole provides excellent traction for multidirectional movements on various surfaces, including rubber, turf, and wooden floors. Lastly, the Lift and Run Chassis System enhances the shoe's versatility, while the additional boot security offers superior ankle support—an added bonus for those seeking extra stability during HIIT sessions.
Best Flat Feet Cross-Training Shoe for Wide Feet
Finding a cross-training shoe that accommodates exceptionally wide feet while also catering to flat feet can be challenging. The current cross-training shoe market lacks models that adequately address these specific needs. However, there are options that offer wider toe boxes and flat-foot-friendly designs.
My Top Pick: Altra Solstice XT 2
The Altra Solstice XT 2 claims the top spot as the best cross-training shoe for flat feet and wide feet. Its toe box is one of the widest available among cross-training shoes, ideal for individuals with wide feet.
In addition to its wide toe box, this shoe features a midfoot that isn't overly aggressive, preventing discomfort or pressure on the foot's arch. The Altra Solstice XT 2's medium-density midsole ensures versatility for training sessions and handles heavier lifts effectively. The shoe's zero-drop construction—ideal for those who prefer flatter shoes—provides a more natural feel. It is worth noting that the outsole's durability for outdoor sessions can be improved, but overall, the Altra Solstice XT 2 is a top choice for individuals with flat feet and wide feet.
Review of the Top 7 Best Cross Training Shoes for Flat Feet
| Product | Total | Stability | Material | Durability | Comfort | Grip |
| Reebok Nano X2 | 49 | 9.5 | 10 | 10 | 9.5 | 10 |
| Nike Metcon 8 | 48 | 9 | 10 | 10 | 9 | 10 |
| Reebox Nano 9.0 | 47 | 9 | 9.5 | 9.5 | 10 | 9 |
| INOV-8 F-Lite 260 V2 | 46.5 | 9 | 9 | 9.5 | 9 | 10 |
| Nobull Crossfit Trainer | 46 | 9.5 | 10 | 10 | 8 | 8.5 |
| Nanoflex TR Training Shoes | 45.5 | 8.5 | 9 | 8.5 | 10 | 9.5 |
| Goruck Ballistic Trainers | 45 | 9 | 9.5 | 9.5 | 8 | 9 |
- Heel Lift Height: 7mm
- Sole Material: Injection EVA
- Upper Material: Flexweave and plastic
- Sizing: Recommend you size down
- Weight: 10.2 oz
The Reebok Nano X2 is constructed with EVA material, known for its lightweight and flexibility. This makes it particularly suitable for activities involving agility and sprinting. However, these characteristics may not be ideal for weight training, which requires a firmer sole for better ground contact during movements such as squats and deadlifts.
Despite the limitations for weight training, the shoe offers exceptional comfort, thanks to its flex weave and plastic upper material. This combination enhances breathability, allowing for a comfortable wearing experience.
The shoe features a wider toe box, ensuring comfort for individuals with flat feet. However, individuals with wider feet may feel restricted due to the slimmer design of the shoe.
While the midsole is not optimal for weight training, the 7mm heel lift accommodates movements like squats, aiding proper squat form.
The shoe offers reliable grip on surfaces such as concrete, tarmac, gym floors, and wood. Additionally, reinforced components like the heel clip, toe box, and eyelets contribute to its durability, making the Nano X2 an excellent choice for flat-footed athletes.
- Lightweight and flexible shoe that enhances comfort
- Specialized upper material for breathability
- Great for sprinting and athletic training
- Slimmer design that might not accommodate wider feet as well
2. Runner Up: Nike Metcon 8
- Heel Lift Height: 4mm
- Sole Material: Nike React Foam
- Upper Material: Mesh
- Sizing: Fit to size
- Weight: 12.5oz
The Nike Metcon 8 features Nike's special react foam material, designed to provide both responsiveness and softness. This synthetic rubber delivers cushioning and stability, setting it apart from other cross trainers. It excels in various types of workouts, offering comfort and safety even during weight lifting.
The upper material is engineered for durability and lightweight. However, it lacks the reinforcement found in other materials.
While the heel provides stability due to its wide base, it may be slightly uncomfortable for running. However, the shoe compensates with grooves in the soles, allowing for natural bending in the forefront.
The shoe offers rubber wraps along the arch, ensuring a firm grip for activities such as rope climbing.
The Nike Metcon 8 comes in various customizable options, allowing you to create a unique design.
- Nike react foam combines cushioning and stability
- Responsive shoe which makes it easier for cross training
- Rubber wraps along the arch for better grip
- Wide heel which can be uncomfortable
- Heel Lift Height: 4mm
- Sole Material: Rubber
- Upper Material: Flexweave
- Sizing: Recommend you size down
- Weight: 12.8oz
The Nano 9.0 features flexweave technology in its upper material, providing durability and flexibility. The flexweave pattern enhances breathability, preventing overheating during workouts. The midsole incorporates single-density foam, offering a firmer rear foot. The heel is stiff yet padded, potentially causing slight irritation initially, but breaking in the shoe resolves any discomfort.
However, the shoe lacks satisfactory grip on the outsole, which can limit its usability in outdoor activities and wet conditions. RopePro technology provides traction for rope climbing.
The shoe excels in weightlifting due to its wide heel and firm sole, providing stability and enabling better power generation and balance.
The shoe features rubber in the front for athletic movements like burpees and jumps, protecting both the shoe and the wearer's feet.
The Nano 9.0's wider forefront benefits those with flat feet. It is suitable for both men and women.
- Wider forefront to accommodate wide feet
- Flexweave mesh is breathable and durable
- Firm midsole and wide heel that work great for weight lifting
- Grip issues with the outsole
- Might not be suitable for wet conditions
- Heel Lift Height: 8mm
- Sole Material: Rubber
- Upper Material: Knitted
- Sizing: True-to-size
- Weight: 9.1oz
The INOV-8 F-Lite 260 V2's are lightweight shoes with a gripper outsole. The sticky grip rubber provides traction on various surfaces, including wet and outdoor environments. The rubber is graphene-infused for durability and enhanced grip. The grip extends to the toes, facilitating rope climbs.
The Powerflow midsole offers superior shock absorption, making the shoe suitable for jumping and explosive movements. The upper material is designed for breathability.
The shoe's narrow mid-foot may lead to discomfort for individuals with wider feet. Flat-footed users may find the lack of arch support uncomfortable.
The shoe's higher price point reflects the use of high-quality materials and its versatility as a weight training shoe for individuals with flat feet.
- Grip is great for outdoor and even wet surfaces
- Rubber grip lining goes all the way to the toes so you can perform exercises like rope climbing easily
- The rubber is graphene-infused, making it more durable
- Not enough cushioning for long-distance running
- Higher price point due to the various different materials used
- Heel Lift Height: 4mm
- Sole Material: EVA
- Upper Material: SuperFabric
- Sizing: True-to-size
- Weight: 12.9oz
The Nobull Crossfit Trainer is renowned for its exceptional durability. It features a carbon rubber outsole and a SuperFabric upper material, providing longevity and breathability. The reinforced heel ensures durability and protection during cross-training.
The shoe offers a comfortable experience with its suede tongue, minimizing irritation. Further comfort is provided by the additional heel and collar padding, along with the anatomical sock liner that molds to the shape of the foot.
The midsole has minimal cushioning, contributing to stability and improved ground feel during exercises like squats and deadlifts. However, this lack of cushioning may limit certain activities.
The EVA midsole may experience stability issues during fast-moving, athletic workouts. The lack of arch support and narrowness of the shoe may be uncomfortable for some individuals.
The Nobull Crossfit Trainer's price point reflects its durability and versatility as a weight training shoe for flat feet.
- Both the rubber outsole and SuperFabric upper material are highly durable
- Reinforced heel for more longevity
- Suede tongue minimizes irritation
- Durability and stability concerns
- Heel Lift Height: 0mm
- Sole Material: Rubber
- Upper Material: Mesh
- Sizing: True-to-size
- Weight: 10oz
The Nanoflex TR Training Shoes offer an affordable option with standard material construction. The shoe features rubber soles, mesh uppers, and EVA foam midsoles, typical of cross training shoes. However, it includes a flex groove outsole for improved flexibility and a more natural walking and running experience. It does not have flexweave technology found in other shoes, which enhances durability.
The shoe provides arch support, uncommon in cross trainers, making it suitable for running training. While it offers satisfactory grip with its rubber soles, it lacks medial rope grip.
A common drawback with several cross trainers is the narrow fitting of the shoe, making it uncomfortable for individuals with wider feet. The narrowness raises concerns about stability and balance due to the narrow toe box, hindering weight training performance.
The Nanoflex TR Training Shoes feature a budget-friendly price due to the absence of specialized material construction.
- Flex groove outsole for a more flexible shoe
- Durability and stability concerns
- Heel Lift Height: 8mm
- Sole Material: Rubber EVA
- Upper Material: Engineered Knit
- Sizing: Recommend a half size smaller than the usual fit
- Weight: 10.8oz
The Goruck Ballistic Trainers come with gradient-dense midsoles, enhancing shoe stability. The cushioned soles make the shoe ideal for jumping and explosive movements. An additional polyurethane insert provides enhanced cushioning and conforms to the foot and arch.
The shoe exhibits a moderate amount of cushioning, making it suitable for shorter distances but potentially lacking for regular long-distance walks or runs.
The back two-thirds of the shoe features ballistic nylon material, ensuring durability and longevity. The shoe can withstand typical wear and tear associated with cross training.
The Goruck Ballistic Trainers utilize different types of rubber on the outsole to provide excellent traction. The suction cup pattern on the toe tip and lateral forefoot offers control and stability, even on wet surfaces.
The shoes' higher price point reflects the use of high-quality materials.
- Gradient-dense midsoles for better stability
- Ballistic nylon material enhances durability
- Suction cup pattern and rubber material for traction
- Not enough cushioning for long-distance running
- Higher price point due to the variety of materials used
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Best Cross-Training Shoes Overall: Nike Metcon 8
Ideal for: Individuals in need of a shoe for both weightlifting and cardio.
Nike Metcon 8- Available in various colorways and customizable
- Suitable for people with narrow or wide feet
- Easy to break in
- Ideal for CrossFit enthusiasts
- Some designs may cost $150 or more
- Laces are not the most durable
- Flexibility is average at best
Apart from the name, there are several obvious reasons why these have become my preferred gym shoes. Firstly, they are designed to accommodate a wide range of activities. The wide base ensures stability during deadlifts and squats, while the well-cushioned forefront makes cardio bursts seamless. The shoes also feature heel handstand clips for easy handstand push-ups and a mid-foot rope guard for enhanced grip during rope climbs.
I particularly appreciate the excellent traction provided by the grippy all-rubber outsole, whether I'm performing box jumps, burpees, or heavy lifts. The extremely breathable mesh upper is a game-changer during intense workouts. Although the flexibility is average, I would not recommend running more than a mile in them. For longer distances, it's best to switch to running shoes.
Having worn every Nike Metcon shoe from the Metcon 6 to the OGs, I believe Nike has perfected the design with their last two versions. The 7s resolved the squeaking issue caused by the previous models' combined midsole and insole. We hope the 8s retain the same feature.
If you're looking for the cream of the crop, these are my top recommendation. Nike also offers the option to fully customize every aspect of the sneaker, allowing you to truly make it your own.
For an in-depth look at the Nike Metcon 8, read our comprehensive review.
Best Cross-Training Shoe for CrossFit: Reebok Nano X2
Ideal for: CrossFitters in search of a reliable training shoe.
Reebok Nano X2 Men's Training Shoe- Designed to assist with all aspects of CrossFit, including rope climbs
- Excellent shock absorption
- 7mm heel-to-toe drop
- Stable with good cushioning
- Not ideal for heavy lifts
- May not be suitable for individuals with narrow feet due to the wide toe box
- No trial period
The cushioned midsole and wide, flat base provide ample support during cardio bursts and weightlifting. However, there may be excessive cushioning if you're aiming for a new personal record. Nevertheless, for high-volume work, these shoes are fantastic. They offer great shock absorption, particularly during box jumps.
Compared to the X1s, the Nano X2 features a lower heel cup and has fewer reports of blisters during testing. These shoes also boast impressive durability compared to their older counterpart.
Individuals with smaller, narrower feet should take note that the wide toe box may not be the best fit. In terms of overall performance, the Nano X2s don't excel in any particular category but they perform admirably across various exercises.
For a comprehensive review of the Reebok Nano X2, read more here.
Best Cross-Training Shoe for Wide Feet: Inov-8 F-LITE G-300
Ideal for: Individuals with larger feet or those in need of arch support
Inov-8 F-LITE 300 G- Suitable for individuals with wider feet
- Durable design
- Lightweight at just 10.5 oz.
- No significant break-in period
- Laces don't tighten much (a positive for some, a negative for others)
- Limited availability in stores across the United States
- Not ideal for those who prefer tighter shoes
The standout feature of this shoe is the ETPU (expanded thermoplastic polyurethane) cushioning on the footbed, akin to the TPU cushioning found in the Reebok Nanos. However, the ETPU cushioning in the G-300s is treated with high pressure and heat for improved elasticity and shock absorption. Consequently, this material is commonly used in insole inserts, safety footwear, and heavy-duty work shoes.
While not many cross-trainers utilize ETPU, the G-300s do, making them an excellent choice for individuals in need of arch support. The cushioning provides a pleasant feel and support, regardless of the surface—be it the hard pavement or a gym mat. Additionally, these shoes require minimal break-in, allowing for immediate training.
In terms of cross-training capabilities, the G-300s offers optimal performance. The breathable knit upper ensures ventilation, while the infused graphene outsole and midsole provide exceptional durability. Expect these shoes to last a considerable amount of time.
While they may not be suitable for attempting a deadlift personal record or training for a half-marathon, for recreational athletes requiring sufficient support during short bouts of physical activity, these shoes are a solid choice.
For more on the Inov-8 F-LITE G-300, read my comprehensive review here.
Best Cross-Training Shoes for Squats: Adidas Adipower 2
Ideal for: Individuals who require support for deep squats
Adidas AdiPower 2- 20.1mm heel-to-toe drop offers excellent support during squats
- Flexible forefoot
- Durable upper
- With a price tag around $200, they are relatively costly
- Flexibility comes at the expense of stability
- Not exceptional in any specific category
The Adipowers feature a flexible forefoot suitable for conditioning workouts, although I wouldn't recommend running more than a quarter of a mile in them at a time.
Another remarkable feature is the toe box, which provides adequate space for individuals to spread their toes, enhancing balance.
These shoes come with a higher price tag, with certain designs selling for over $300. However, they are worth the investment for serious weightlifters seeking a pair capable of handling quick cardio sessions. If you primarily engage in weightlifting or cardio exercises, it would be wise to opt for specialized shoes.
Adidas recently released the Adipower III. We are eager to see if these models surpass their predecessors.
For an in-depth review of the Adidas Adipower 2, click here.
Best Budget Cross-Training Shoe: Reebok Nanoflex TR
Ideal for: Individuals seeking an affordable cross-trainer
Reebok Nanoflex TR Training Shoes- Extremely budget-friendly, priced under $100
- Perfect for everyday wear
- Versatile enough to suit various workout styles
- Not intended for serious athletes or advanced lifters
- Toe box is very narrow
- Not the most durable pair of cross-trainers
Our fitness writer and personal trainer, Amanda Capritto, thoroughly tested these shoes to determine their true cross-training capabilities. While they are adequate for CrossFit and weightlifting workouts, their true strength lies in high-intensity interval training (HIIT) workouts. This is mainly due to the highly responsive foam midsole, which renders plyometric movements effortless. Furthermore, the shoes offer more cushioning, leading to improved shock absorption and joint protection compared to other cross-trainers.
Let's revisit CrossFit and weightlifting for a moment. Can you wear these shoes during these workouts? Absolutely. However, their performance will depend on your fitness level. For recreational athletes engaging in moderate exercise, they will suffice. However, serious bodybuilders or CrossFitters may require shoes with greater stability.
Additionally, the Nanoflex TRs excel as everyday shoes. They are available in eight different men's colorways and six women's colorways. The additional cushioning ensures all-day comfort. However, individuals with wider feet should take note of the small toe box, as it may not accommodate them comfortably.
As the saying goes, you get what you pay for. Due to their affordability, the material may not be as durable as more expensive options. Nonetheless, with regular use, you can expect a few months' worth of wear. Considering the cost, you could purchase four pairs of Nanoflex TRs for the price of a single Nike Metcon.
For a comprehensive review of the Reebok Nanoflex TR, click here.
Best Value Cross-Training Shoes: Feiyue FE LO 1920
Ideal for: Individuals in need of an exceptionally affordable training shoe
Feiyue Kung Fu Shoes- Priced at just around $35 (excluding shipping)
- Exceptionally flexible
- Tread provides excellent traction
- Perfect for recreational athletes
- Not the most durable shoes
- Not suitable for serious CrossFitters or powerlifters
- For half sizes, round up to the nearest whole size (e.g., if you wear a 7.5, choose size 8)
The key feature of these shoes is their exceptional flexibility. In fact, you can find photos on the company's website of individuals twisting them as if they were dough. This flexibility grants excellent ankle mobility. What may be sacrificed in cushioning—more on that in a moment—is gained back in mobility.
The all-rubber outsole provides outstanding traction, making these shoes popular among professional parkour athletes. With virtually no heel-to-toe drop, they are as close to barefoot-style shoes as you can get without going completely bare. This makes them suitable for deadlifts and high-volume strength training. However, they may not provide the stability needed for frequent squatting.
The shoes possess some cushioning—less than running shoes, but more than shoes like the Xero 360. Their primary purpose is to strengthen the foot for activities such as executing Chuck Norris-worthy roundhouse kicks. However, if additional comfort is desired, the insoles can be removed and replaced with your own or with Feiyue's own insole inserts.
At $35, expect these shoes to be less durable. They can withstand regular use for a few months; however, the cost-effectiveness allows you to own four pairs for the price of a single Nike Metcon.
Best Cross-Training Shoe for Deadlifts: Converse Chuck Taylor All-Star
Ideal for: Individuals seeking a reliable, inexpensive shoe with a stable base
Converse Chuck Taylor All Stars- Flat heel perfect for deadlifts
- Available in both high-top and low-top variations
- Affordable at
- Canvas construction lacks durability
- Less than ideal for squatting
- Narrow midfoot section
Frankly, our readers have impeccable taste. What's not to love about Chucks? They feature a rigid outsole, offer great ankle support (especially the high-top version, which I recommend), and have a versatile look that works in both the gym and a casual setting.
Some readers and I agree that Chucks may not be the best option for every lift, particularly back squats. The minimal heel-to-toe drop is suitable for deadlifts and other exercises that require a solid base. The flat, thin midsole contributes to their stability, allowing individuals to feel grounded during their workouts.
Constructed from canvas fabric, the upper is breathable and flexible, although it may not possess the durability of other materials.
To put it simply, Chucks are not the most suitable choice for cardio-intensive workouts. While they will suffice for warm-ups, activities requiring significant cardio effort such as sprints or burpees are better performed in specialized shoes. On the bright side, they excel as everyday shoes and should hold up well during extended walks.
RELATED: Best Deadlift Shoes
Best Cross-Training Shoe for Running: Nike Free Metcon 4
Ideal for: Individuals engaged in frequent running or cardio workouts
- Suitable for individuals who engage in regular running and jumping
- The rubber tread provides excellent grip
- Reasonably priced at $120
- Evenly distributes pressure across the foot for optimal support
- Run small and narrow, making them unsuitable for individuals with wide feet
- Fit tighter than most cross-training shoes
- Better suited for cardio workouts than weightlifting
The Free Metcon 4 is our go-to choice for cardio exercises due to its superb foot hug, another characteristic borrowed from the Free line. The rubber tread ensures no slippage during quick cuts and jumps. Additionally, the shoe boasts a flexible forefoot and internal webbing for midfoot support.
Not only will your feet receive adequate support during cardiovascular workouts, but the chain-link breathable mesh upper also keeps them cool.
While a snug fit is desirable for running, the Free Metcon 4 may be too tight for some individuals. In our testing, we found that going a half size up resulted in a better fit. Nevertheless, some individuals stated that their true size fit them perfectly. It's important to remember that everyone's feet are different, but these shoes do tend to run small. Individuals with wider feet may struggle to find a comfortable fit.
RELATED: Cross-Training for Runners
These shoes embody the qualities of both their parent models. They excel in cardiovascular exercises, thanks to the influence of the Free line. This is not to imply that they cannot be worn for weightlifting, as the wider heel provides ample stability during squats. However, for primarily strength training or Olympic lifts, the traditional Metcons are a superior choice.
For an in-depth review of the Nike Free Metcon 4, click here.
Best Cross-Training Shoes for Women
It is common to search for the best cross-training shoes for women and men separately. However, the product experts and fitness professionals at Garage Gym Reviews firmly believe that there is no "best for women" or "best for men" in isolation (as discussed in our roundup of the best weightlifting shoes). A good shoe is a good shoe regardless of gender, with the main difference being sizing. Fortunately, all the shoes on our best cross-training list are available in both men's and women's sizes. Therefore, anyone can choose the pair that best suits their needs and preferences, regardless of gender.
For additional guidance, here are the preferred cross-training shoes among the women at Garage Gym Reviews:
Top 8 CrossFit Shoes for Flat Feet
NIKE Metcon Repper Dsx Mens Cross Training Shoes
This shoe comes in a wide range of vibrant color combinations, showcasing its versatility and customization options. It offers excellent midfoot support and lateral stability, making it ideal for running and bodyweight exercises commonly seen in CrossFit workouts.
With its rubber sole, slipping is not a concern, and the double density foam in the middle of the sole ensures both comfort and durability, particularly for activities like climbing ropes during CrossFit workouts.
For those with flat feet, this shoe provides optimal medial arch support and features a thick sole with minimal drop. The textile outer shoe and strategically placed vents on the sides and top ensure breathability and ventilation.
Potential downsides include reports that the shoe runs a half size smaller and that the thin tongue tends to shift towards the toes. Some customers also mentioned durability concerns, while others had minor issues with the shoelaces coming undone during workouts.
In summary, the NIKE Metcon Repper Dsx is a well-rounded shoe suitable for CrossFit training and flat feet. However, if running and bodyweight exercises are your primary focus, alternative options might be more suitable.
ASICS Men’s GEL-Intensity 3 Cross-Training Shoe
The ASICS Men's GEL-Intensity 3 is a great choice for individuals with flat feet who prioritize running. It offers outstanding medial arch support and a secure midfoot grip, particularly suited for those with narrower feet.
Furthermore, these shoes are lightweight, featuring a rubber sole with gel padding that enhances running comfort. In addition to their running-specific benefits, the ASICS Men's GEL-Intensity 3 is budget-friendly and customizable, making them an excellent option for both CrossFit and running.
However, they may not be the best choice for heavy lifting or Olympic lifts, as the gel cushioning optimized for running may compromise stability during weightlifting movements. It's important to consider this trade-off when selecting the ideal shoe for your needs.
It's worth noting that proper fit is crucial, as these shoes tend to run a half size smaller and have a narrower design.
Nike Zoom Command Train Mens Cross Training Shoes
Nike's Zoom Command Train is a versatile shoe that offers a perfect blend of lightweight design, medial arch support, and lateral stability. While snug around the midfoot, it provides excellent forefoot comfort compared to other models, making it suitable for individuals with flat feet.
Notably, these shoes boast exceptional breathability, making them ideal for running or high-intensity interval training activities. Whether you're running long distances or engaging in various HIIT exercises, the Nike Zoom Command Train is a trustworthy option.
However, it's essential to consider your specific needs. These shoes prioritize comfort over stability, making them a better fit for cardio-based workouts rather than heavy lifting or Olympic lifts. Additionally, some individuals may have personal preferences regarding the shoe's design, although it does not compromise its functionality.
Selecting a black and white combination can provide the best balance between aesthetics and practicality.
ASICS Gel-Craze TR 4 Cross-Trainer Shoe
ASICS Gel-Craze TR 4 provides exceptional comfort, particularly for individuals with flat feet. It surpasses its predecessors in terms of suitability for active individuals, despite the noticeable price difference.
These shoes offer excellent stability, medial arch support, and shock absorption, making them perfect for a wide range of CrossFit movements, including those with unconventional patterns. The addition of ASICS High Abrasion Rubber (AHAR) in key areas enhances durability, critical for the demands of CrossFit.
Moreover, Gel-Craze TR 4s excel in breathability and lightweight design, further enhancing overall performance.
While there have been reports of potential durability issues in the toe area, this may be influenced by the shoe's 10mm drop, which can cause the foot to slide forward during running. However, these considerations may not be of significant concern unless you engage in long-distance running or have narrow feet.
In summary, ASICS Gel-Craze TR 4 offers exceptional value, comfort, and versatility, making them an excellent choice for those looking to excel in CrossFit.
Reebok Men’s Crossfit Nano 7.0 Cross-Trainer Shoe
Reebok's Crossfit Nano 7.0 is a stylish and versatile shoe perfect for those who prioritize fashion during their workouts. With a wide range of colors and styles available, these shoes can make a statement while meeting your performance needs.
The Reebok Nano 7.0 features a wide forefoot and optimal support for the medial arch, ensuring a secure fit and proper foot alignment. Additionally, the Nano-weave technology contributes to the shoe's lightweight design.
Furthermore, the high abrasion rubber outsole enhances durability, making them suitable for heavy compound lifts. These shoes strike a balance between flexibility for bodyweight movements and plyometric exercises while providing the necessary stability for compound lifts.
It's worth mentioning that the price may be higher compared to other options, although these shoes provide excellent value for their quality.
In conclusion, the Reebok Crossfit Nano 7.0 is a well-rounded, eye-catching shoe suitable for all CrossFit athletes. For optimal aesthetics, Vitamin C, Solar Yellow, Black is a recommended color combination.
Nike Free Trainer 5.0 V6 Training Shoe
The Nike Free Trainer 5.0 V6 is a visually appealing shoe that offers both style and functionality. Its wide range of color designs allows for personalized expression during workouts.
Additionally, these shoes provide excellent medial arch support and great breathability. The stretchy outer shoe hugs the feet from both sides, providing a secure fit to prevent lateral movements.
Moreover, the Nike Free Trainer 5.0 V6 boasts a lightweight design, allowing for maximum comfort. These features make it an excellent choice for individuals with flat feet engaging in CrossFit.
However, it's important to note that Nike Free Trainer 5.0 V6 shoes come at a higher price point. Additionally, their durability during activities such as rope climbs and other CrossFit movements may be a consideration.
Ultimately, the Nike Free Trainer 5.0 V6 offers a well-rounded shoe with a focus on aesthetics and functionality, making it a suitable option for those seeking a balance between style and performance.
New Balance 1260v6 Stability Running Shoe
Although primarily a running shoe, the New Balance 1260v6 Stability Running Shoe deserves consideration for CrossFit. Its lightweight design and budget-friendly price make it an attractive option compared to alternative choices like the Reebok Nano and Nike options.
As a running shoe, it excels in comfort and shock absorption. However, for individuals focusing on stability during weightlifting exercises, it may not be the ideal choice due to its emphasis on cushioning.
Regardless, the New Balance 1260v6 provides excellent medial arch support, lateral stability, and durability. These features make it a suitable entry-level option for those considering CrossFit or individuals primarily engaged in running.
In summary, selecting the right running shoe is critical for flat feet. The chosen shoes should provide proper support, stability, cushioning, and protection from impact. By doing so, individuals can prevent discomfort, injuries, and enhance their overall running performance.
Best Features in Running Shoes for Flat Feet
When it comes to finding the perfect running shoe for individuals with flat feet, there are several key features to consider.
Firstly, let's discuss arch support. As we know, flat feet lack the natural arch that provides structure and support to our feet. Therefore, it's important to look for shoes that have built-in arch support or removable insoles that can provide that additional lift.
Next, let's talk about stability and motion control. Flat feet often lead to overpronation, which is the inward rolling of the foot. Shoes with stability or motion control features can help keep the feet in check and provide the necessary support and stability that flat feet require.
Running can be challenging for individuals with flat feet, so it's crucial to find shoes with ample cushioning that can absorb shock and reduce the impact on the feet.
Here are our favorite running shoes for individuals with flat feet:
1. Best for Overpronators – Brooks Adrenaline GTS 21
Weight: 9.1 oz, Shoe Type: Support Running Shoe, Heel-to-toe drop: 12mm
| Pros | Cons |
|---|---|
| Comfortable and cushioned ride | Slightly heavier than others |
| Good for a variety of distances and terrains | Higher price point compared to some others |
| Breathable upper |
The Brooks Adrenaline GTS 21 is highly recommended for individuals with flat feet. It features a built-in GuideRails system that helps keep the foot and knee properly aligned, supports the arch, and reduces overpronation. This system provides stability and motion control, making it perfect for preventing excessive inward rolling of the foot during the gait cycle. The shoe's BioMoGo DNA technology offers personalized comfort and protection. Additionally, the spacious toe box reduces the risk of blisters and other foot injuries.
2. Best for Long-Distance Runs – Asics Gel-Kayano 28
Weight: 9.5 oz, Shoe Type: Neutral Running Shoe, Heel-to-toe drop: 10mm
| Pros | Cons |
|---|---|
| Comfortable for long-distance running | Not the lightest on the market |
| Beneficial for overpronators | May feel stiff |
| May last longer than others |
The Asics Gel-Kayano 28 is an excellent choice for individuals with flat feet. Its Dynamic DuoMax Support System helps reduce overpronation and provides essential support to the foot's arch. The shoe offers great stability and motion control, while the Gel technology provides superior cushioning and shock absorption. Made with durable and long-lasting materials, the Gel-Kayano 28 ensures comfort even during long runs.
3. Most Comfortable – Saucony Guide 14
Weight: 9.4 oz, Shoe Type: All-purpose running shoe, Heel-to-toe drop: 8mm
| Pros | Cons |
|---|---|
| Designed with performance in mind | Smaller toe box area |
| Great on slick surfaces | May need to size up ½ size |
| Firm and supportive |
The Saucony Guide 14 is a popular choice among road runners and individuals with flat feet. It provides a cozy fit thanks to its 3D-engineered fascia band, which supports the arch and ensures maximum stability. The shoe's PWRRUN cushioning technology offers exceptional comfort and durability. Additionally, its super grippy outsole with Tri-Flex design provides superior grip and traction, keeping the foot stable on any surface. The FORMFIT technology conforms to the foot, delivering a snug and supported fit.
4. Best for Slick Surfaces – New Balance Fresh Foam 860v12
Weight: 11.4 oz, Shoe Type: Everyday training shoe, Heel-to-toe drop: 10mm
| Pros | Cons |
|---|---|
| Light-catching reflective accents | May take time to break in |
| Provides superior rebound | May feel too stiff for some |
| Ultra-cushioned, lightweight ride |
The New Balance Fresh Foam 860v12 is an excellent choice for individuals with flat feet who need excellent arch support to stay pain-free. Its medial post provides great arch support and helps the feet land in the correct position. The shoe's Fresh Foam midsole offers perfect cushioning and responsiveness, ensuring a comfortable and smooth ride. The rubber compound outsole provides excellent traction and grip on various surfaces.
5. The Best Lightweight Choice – Hoka One One Arahi 5
Weight: 7.8 oz, Shoe Type: Stability Running Shoe, Heel-to-toe drop: 5mm
| Pros | Cons |
|---|---|
| Very lightweight | More expensive than others |
| Snug midfoot | Not the best on wet or slippery surfaces |
| Great for everyday |
The Hoka One One Arahi 5 is a top-rated running shoe for individuals with flat feet. It prioritizes stability, which is crucial for flat-footed individuals. The J-Frame design provides all the stability and support needed for flat feet, while the EVA foam offers superior cushioning, reducing shock and providing a comfortable and responsive ride. The shoe's lightweight nature helps reduce overall weight on the feet, making it ideal for runners with flat feet.
6. Most Stylish – Nike Air Zoom Structure 23
Weight: 10.2 oz, Shoe Type: Daily Trainer Running Shoe, Heel-to-toe drop: 8mm
| Pros | Cons |
|---|---|
| Excellent traction on a variety of surfaces | Thick and stiff upper |
| Extremely durable outsole | May not be enough stability for some |
| Firmer forefoot and consistent ride |
The Nike Air Zoom Structure 23 is a solid choice for individuals with flat feet who desire excellent arch support to alleviate pain. This shoe features a dynamic support system that provides the necessary support for the arch, ensuring stability without making the foot feel restricted. The Zoom Air technology in the midsole offers comfort and responsiveness. Not only are they supportive and functional, but they also boast a sleek and stylish design.
7. Best for a Secure Feel – Mizuno Wave Inspire 17
Weight: 9.2 oz, Shoe Type: Stability Running Shoe, Heel-to-toe drop: 12mm
| Pros | Cons |
|---|---|
| Innovatively light | May need to size up |
| Durable carbon rubber allows for longer wear | May need additional inserts |
| Optimal shock reduction |
The Mizuno Wave Inspire 17 is highly recommended as one of the best running shoes for individuals with flat feet due to its many features. The Mizuno Enerzy Foam in the shoe provides excellent responsiveness and cushioning, reducing shock and delivering a superior ride. The outsole's SmoothRide Engineering creates a smooth transition from heel to toe, reducing the risk of injury and post-run pain. The shoe's mesh wrap enhances support on both the medial and lateral sides, ensuring a smooth stride and addressing overpronation effectively.
When selecting running shoes for flat feet, it's important to prioritize features like arch support, stability, cushioning, and traction. By considering these factors and choosing shoes specifically designed for flat feet, individuals can enjoy comfortable and pain-free running experiences.
In conclusion, finding the right cross-training shoes for flat feet is crucial for optimum performance and injury prevention. After reviewing the top options on the market, the Nike Metcon 8 takes the crown as the best overall pick, offering superior support, stability, and versatility. For those on a budget, the Reebok Nanoflex TR provides excellent value without compromising on quality. Special mention goes to the Reebok Nano X2 for its outstanding performance in CrossFit workouts and the Inov-8 F-Lite G-300 for wide feet. Whether you're into running, lifting, or HIIT, these top-rated cross-training shoes will cater to all your needs. Remember, investing in the right footwear is the first step towards reaching your fitness goals and ensuring comfort and protection for your flat feet.
