Why I Don’t Recommend Squatting in Running Shoes

My journey from 120kg to a fit, healthy 80kg didn’t happen overnight. It’s been shaped over more than 12 years of consistency, setbacks, learning, and growth. Along the way, I’ve dealt with a few small injuries  nothing dramatic, but enough to force me to slow down, reassess, and rebuild properly.

Those moments taught me something important: progress isn’t just about pushing harder. It’s about setting yourself up to move well, stay healthy, and keep coming back stronger.

One of the simplest and most overlooked factors in that process is what you wear on your feet when you squat.

Stability Is Everything Under the Bar

When I first started training seriously, I wore running shoes for everything. They were comfortable, familiar, and felt supportive. But comfort doesn’t always equal stability.

Running shoes are designed for forward movement and impact absorption, not for holding steady under a heavy barbell. That soft cushioning compresses when you squat, creating a slightly unstable base.

When you’re under load, even small instability matters especially if you’re already managing tight hips, limited ankle mobility, or returning from a minor injury.

Learning the Hard Way (and Coming Back Stronger)

A couple of my own minor injuries didn’t come from one big mistake. They came from accumulated inefficiencies small technical breakdowns and setup choices I didn’t think mattered at the time.

Footwear was one of them.

Switching to a firmer, more stable base made squats feel more controlled and predictable. I felt more confident under the bar and more consistent in my training, which is crucial when you’re rebuilding after a setback.

Those experiences shape how I coach today. I’m not interested in shortcuts or grinding through pain. I want people training in a way that allows them to stay consistent and keep progressing.

How Running Shoes Can Change Your Squat Without You Realising

Most running shoes have a high heel-to-toe drop combined with a soft sole. This can subtly alter squat mechanics by:

• Shifting weight forward

• Increasing knee travel

• Masking ankle or hip mobility limitations

While raised heels can be useful, weightlifting shoes provide that heel through a solid, stable platform, not cushioning that collapses under load.

What I Recommend Instead

Based on years of training, coaching, and coming back stronger after setbacks, better footwear options for squatting include:

• Weightlifting shoes with a firm sole

  (This can be helpful depending on your ankle mobility and squat style.)

• Flat, hard-soled shoes

  Such as Converse or Vans, which provide a simple, stable base.

• Barefoot or socks, where appropriate and safe

  This allows you to feel the ground and maintain full control through the feet.

The goal is simple: a strong, stable connection to the ground.

Injury Risk Isn’t Just About One Bad Rep

From personal experience and years of coaching, I’ve learned that injuries rarely come from a single moment. More often, they build quietly over time through repeated compromises in movement quality.

An unstable base can lead to knee collapse, ankle instability, and loss of balance all things that add unnecessary risk when strength training.

Final Thoughts

Training should help you feel stronger, not fragile. Paying attention to details like footwear might seem minor, but those details are often what determine whether progress lasts.

My goal both in my own training and with clients is to get the most out of your training while minimising the risk of injury. That mindset has allowed me to come back from setbacks, stay consistent, and keep moving forward for over a decade.

Small changes, done consistently, are how long-term results are built.