In this product guide:
- 1. Our top pick: Nike Pegasus 41
- 2. Cushioned running shoe for gym: adidas Ultraboost 5X
- 3. Flexible running shoe for gym: Nike Flex Experience Run 12
- 4. Supportive running shoe for gym: Puma Velocity Nitro 3
- 5. Cushioned running shoe for gym: Brooks Glycerin 21
- 6. Cushioned stability running shoe for gym: Asics Kayano 31
- 7. Supportive daily trainer for gym: Mizuno Wave Rider 28
- How we selected
The redesigned Pegasus is a better fit for the gym than the Pegasus 40.
The fundamentals haven’t changed though – just like the previous model, the 41 has a set of Zoom Air bags, one each under the heel and forefoot. The midsole foam uses firm React foam, and the outsole coverage is generous as always.
What we like about the new Pegasus 41 is its improved heel stability. The sidewalls are more ‘filled out’, and the firm foam helps too. The concave space under the heel also centers the bodyweight during low-intensity strength-training sessions.
The midsole has a 10 mm heel drop, so you get a noticeably low-profile forefoot. That isn’t a bad thing for the gym, as it lifts the heel for better balance during weight-training workouts. Heavy squats are not recommended.
If your training includes treadmill runs, you’ll appreciate the Pegasus’s outsole grip and cushioned ride. The upper has a snug fit that doesn’t feel very different from the last model.
- Nike’s marketing pitch: An energized ride for everyday road running.
- Upper: Engineered mesh, sleeved upper.
- Midsole: Two Zoom Air bags inside ReactX foam, 10 mm heel drop.
- Outsole: Carbon rubber.
- Weight: 297 gms/ 10.4 Oz for a half pair of Men’s US 9/UK 8/EUR 42.5/CM 27.
- Stack heights: 37 mm (heel), 27 mm (forefoot).
- Available widths: D – regular (reviewed), 4E – extra wide.
- Previous model: Nike Pegasus 40.
- Country of origin: Vietnam.
- Recommended use: Daily training, tempo runs, half-marathons.
- Footstrike orientation: Heel, midfoot/forefoot (full contact).
- Median lifespan: 400 miles.
- Recommended paces: Slower than 4:00 min/km (6:30 min/mile).
- Recommended temperature range: Warmer than -5° C/23° F.
Pros
- Versatile comfort
- Supportive ride
- Secure fit
- Outsole grip
- Multiple widths
Cons
- React behavior is temperature dependent
- Better for heel strikers than forefoot strikers
- Boring ride when compared to peers
- Fewer/wider lacing rows add top-down pressure
- Scarce reflectivity
The Ultraboost 5X isn’t strictly a running shoe, but it does ok inside the gym and on the treadmill.
The Ultraboost has been rehauled for this year with a softer Boost midsole that has a thicker forefoot than the Ultraboost Light. The UB Light had a wide groove under the heel; the Ultraboost 5X does not.
So while it’s slightly less stable than the UB-Light, the 5X is still a decent gym trainer.
The wide midsole and the inherent firmness of the Boost foam make the ride supportive. The plastic heel and snug elastic upper secure the foot over the midsole.
The Continental rubber outsole and Torsion shank increase the overall stability by adding stiffness to the base.
The cushioned Boost midsole makes treadmill runs comfortable, whereas the stable midsole and narrow upper support the foot during weight training sessions. The Continental rubber outsole grips well over treadmill belts and rubber tiles.
The Flex Experience 12 has deep, side-to-side flex grooves that are inspired by the original Nike Free.
The midsole isn’t very soft, so there’s adequate stability for weight training. The flexible nature of the midsole design is useful for treadmill runs, lunges, and box jumps.
The upper design is basic, yet fits smoothly and securely. In the back, the collapsible heel is gentle on the Achilles.
Besides being an excellent everyday trainer on the road, the Puma Velocity 3 has a few things that make it a decent, if not great, running shoe for the gym.
First, it’s fairly stable for its stack height. While the upper midsole is made of the softer Nitro foam, it’s supported by a firmer EVA layer underneath.
Next is the balanced sidewall design that prevents the Velocity Nitro’s midsole from tilting. The snug upper also keeps the foot locked in place over the midsole.
Lastly, the high level of comfort also makes it a very good treadmill shoe. The tried-and-tested Puma grip outsole offers excellent traction on treadmills.
If you’ve ever seen the Brooks Glycerin in action during a road race, it becomes easier to understand why it would do well inside a gym.
The Brooks DNA Loft 3 foam makes the cushioning firm and supportive; the stable ride is a great thing to have during mild weight training sessions.
Pictured here is the cushioned and neutral DNA Loft midsole of the Brooks Glycerin 21.
The added padding pushes the foot forward by a few mm.
The Brooks Glycerin 21's insole is thick enough to be replaced by a stability Orthotic.
The midsole creates a stable foundation even when loaded, and works on the treadmill as well – this is a running shoe, after all.
The 2024 model gets a few updates – including a marginally softer midsole with higher sidewalls – but it’s very similar to the previous season’s shoe, the Glycerin 20.
The plush upper complements the midsole by keeping the foot locked in.
- Brooks’s marketing pitch: Super softness with every step.
- Upper: Engineered mesh, no gusset.
- Midsole: DNA Loft V3 foam. 10 mm heel drop.
- Outsole: Softer rubber (forefoot), firm rubber (heel).
- Weight: 278 gms/ 9.8 Oz for a half pair of Men’s US 9/UK 8/EUR 42.5/CM 27.
- Stack heights: 38 mm (heel), 28 mm (forefoot).
- Available widths: D – regular (reviewed), 2E – Wide.
- Previous model: Brooks Glycerin 20.
- Country of origin: Vietnam.
- Recommended use: Daily cruiser, half-marathons, marathons.
- Footstrike orientation: Heel, midfoot/forefoot (full contact).
- Median lifespan: 350 miles.
- Recommended paces: Slower than 5:00 min/km (8:00 min/mile).
- Recommended temperature range: Warmer than -5° C/23° F.
Pros
- Ride comfort
- Plush interiors
- Smooth transitions
- Outsole traction
- Optional widths
Cons
- Low outsole durability
- Limited versatility
- Not as stable as the Glycerin 20
- Lack of reflective elements
- Tongue slide
The Kayano 31 looks very similar to the Kayano 30, but it isn’t. This version uses a brand-new midsole foam that seems like a blend of FF Turbo and EVA.
Having said that, the overall character stays more or less the same.
The Asics Kayano 31 is also available in a wide and extra-wide.
The Asics Flytefoam last - cushioned, yet firm and supportive.
The Kayano 31’s midsole doesn’t have a medial post (Litetruss) or visible Gel pads. Instead, what we get is a single-density midsole with a wide and supportive base. Despite the new foam, the cushioning is pretty firm and stable. There is a minor cushioning bias towards the outer side, but that doesn’t get in the way of gym workouts.
The Kayano makes it to this list, courtesy of its excellent blend of cushioning comfort and support. The Flytefoam midsole offers treadmill-friendly cushioning with a ride that’s supportive enough for gym workouts.
The secure upper is very Asics-like; it’s plush and smooth on the inside.
- Asics’s marketing pitch: Stability never felt like this.
- Upper: Engineered spacer mesh, inner gusset.
- Midsole: Flytefoam Blast+ foam, heel Gel unit. 10 mm heel drop.
- Outsole: Hybrid Asicsgrip rubber.
- Weight: 305 gms/ 10.7 Oz for a half pair of Men’s US 9/UK 8/EUR 42.5/CM 27.
- Stack heights: 40 mm (heel), 30 mm (forefoot).
- Available widths: D – regular (reviewed), 2E (wide), 4E (extra-wide).
- Previous model: Asics Kayano 30.
- Country of origin: Vietnam.
- Recommended use: Everyday training, tempo runs, marathons.
- Footstrike orientation: Heel, midfoot/forefoot (full contact).
- Median lifespan: 450 miles.
- Recommended paces: Slower than 4:00 min/km (6:30 min/mile).
- Recommended temperature range: Warmer than -5° C/23° F.
Pros
- Effective motion control
- Long-distance comfort
- Efficient transitons, versatile
- Outsole grip
- Plush and secure fit
- Optional widths
Cons
- Heavy
We think Mizuno running shoes are underrated, both from an outdoor and gym use perspective. Both the Wave Rider and Wave Inspire owe their stable ride to the Wave plate under the heel and midfoot.
The ‘plate’ inside the midsole isn’t like what you’d find in other running shoes these days. The ‘Wave’ means just that – the stiff PEBAX plate (not to be confused with PEBA foam) is shaped like one, with troughs and crests defining its shape.
When loaded, the Wave plate deforms to absorb impact forces – at least, that is the idea. But the real reason why the Rider 28 is on this guide is its stable ride, wide forefoot midsole, and outsole grip.
The Mizuno Wave Rider 28 uses a similar Wave plate as the Rider 27. (pictured here)
The stiff plate under the heel and midfoot adds a lot of stability during weight training. We’d avoid wearing most running shoes for heavy squats, and we recommend proper training or lighting shoes instead.
When used for treadmill runs, the Mizuno Rider 28’s grippy outsole and Energy Nxt foam add traction and comfort to the miles.
How we selected: What to look for
The adidas Ultraboost fares surprisingly well inside a gym.
What kind of shoes work best in the gym? Should they be 100% running-focused, or a shoe that’s designed specifically for training and lifting?
A pure-play training shoe offers a lot of stability, but isn’t great for treadmill sessions. The Nike Metcon is a good example. Conversely, a soft running shoe offers a higher level of comfort on the road, but lacks the stability that weight-training sessions demand.
There is always a middle ground for everything, and that’s what this guide is about.
1. The shoe should preferably have a heel drop of 4 mm or higher: The higher the drop/lift (10-12 mm), the better it is – but only if the running shoe in question is firm and supportive.
If the midsole foam is soft, then the weight loading will induce instability.
The 4 mm+ drop rule is exempted for zero-drop shoes that aren’t too soft.
Take, for example, Vans and Converse Chuck Taylor models with their 0 mm offsets. Yet, they’re ideal weight-training sneakers because their soles and sidewalls are made of solid rubber. The same goes for stable sneakers (with a slight drop) like adidas Superstars and Nike Dunks.
2. A firm and stable midsole with a full ground contact outsole: A professional power-lifting shoe is super-firm, exhibits zero midsole bias, and has a full-contact outsole for superior grip and stability. That’s why casual sneakers with those characteristics – like the Converse Chuck Taylor and Vans – are near-perfect for the gym.
The Puma Velocity Nitro 3 grips well on a treadmill.
For the same reasons, shoes with a heel Air Bag (Nike) or super-soft midsoles are excluded. Besides, treadmill runs require a firmer shoe than road running.
If you’re lifting more than 110 kg/250 lbs squats or 40 kg/100 lbs (standing) barbell/dumbbells curls, then ignore this guide and get a proper (firm) training or lifting shoe instead. At this weight, a stable training shoe offers better safety than a soft running shoe.
If you don’t plan on running, get a proper training shoe like the Nike Metcon instead. The rearfoot lift and stability inspires confidence during squat cleans, kettlebell swings, deadlifts, and regular squats.
For reference, we reviewed the Nike Metcon 7 – another gym-worthy training shoe for lifting and strength conditioning exercises.
3. A planted forefoot and outsole grip: The shoe should grip well; exercises such as lunges, leg presses, or calf raises activate the ball (front) of the foot. The forefoot should be flexible too.
4. Sufficient cushioning: Ride comfort is important for treadmill running, and that should co-exist with traits mentioned in points #1 to #4.
This list applies only if the gym workout includes running. Otherwise, buying a pair of Vans canvas sneakers is a cost-effective way of meeting most weight-training needs.