The 10 Best Cross-Training Shoes of 2024 and 2025

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Whenever I tell someone I run a shoe review website, YouTube channel, and shoe store, I always get hit with the same ask, “Well, what’s the best shoe then?”

My answer is always the same — it depends. I’ll get into my picks soon, I promise, but let me set the stage a little bit.

Context matters. Sure, it would be easier to shout out a “one-size-fits-all” answer here. However, why suggest a shoe that is sub-optimal when a little research can get you into a better shoe?

Every time you work out, you place stress on your body, and your feet are usually the arbiters of this stress. Find the right shoes for your workout needs and foot anatomy, and you’ll be far better off in the long run.

If you don’t know me, hello, my name’s Jake Boly. I run That Fit Friend, and I’ve been reviewing shoes for 8 years and have been a strength coach for 12.

I am a Certified Strength and Conditioning Specialist and have an MS in Sports Science. I blend my exercise science background with my love for shoes to make the picks below. That said, let’s get into the good stuff — all of my picks are broken into categories.

Don’t Feel Like Reading?

• What to Get for Lifting: Adidas Dropset Trainer 3 ($130)
• What to Buy for Men: UA TriBase Reign 6 ($130)
• What to Buy for Women: Nike Metcon 9 ($150)
• What to Buy for CrossFit: RAD ONE ($150)
• What to Buy for Flat/Wide Feet: Born Primitive Savage 1 ($130)
• What to Buy for Classes: Nike Free Metcon 6 ($120)
• What to Buy for Minimalist Feeling: STRIKE MVMNT Haze Trainer ($150)
• What to Buy for Jump Rope: Reebok Nano X4 ($140)
• What to Buy for Short Runs: On Cloud X 4 ($150)
• What to Buy On a Budget: Nike MC Trainer 3 ($80)

Table of Contents▼

1. My Favorite for LIFTING
2. Top Pick for MEN
3. Top Pick for WOMEN
4. Favorite Pick for CROSSFIT
5. My Suggestion for WIDE/FLAT FEET
6. Top Pick for CLASSES
7. Suggestion for MINIMALIST FEELING
8. Go-To Pick for JUMP ROPE
9. Favorite for RUNNING
10. Good Option for BUDGET
11. Benefits of Cross-Training Shoes
12. How Should Your Cross-Trainers Fit?
13. Cleaning and Care Tips
14. Can I Use My Trainers for Long Walks?

My Best Cross-Training Shoes Video

If you ever have questions, please feel free to reach out. I answer every comment & DM!

How Should Cross-Training Shoes Fit?

It’s important to recognize that every shoe will fit slightly differently, and this is due to companies using different molds for their cross-training shoes. Additionally, keep in mind that all of our feet are different. Trial & error is normal when finding new shoes.

My Sizing Suggestions

• As a general rule of thumb, you’ll likely want between .2-.6″ of room at the end of your toe box based on your longest toe. This range walks the fine line of not being too snug or too loose to where you experience heel slip.

• When in doubt, go to a shoe store and use their Brannock Device (little metal thing you’ve seen a million times) to get your width and length measurements, then cross-reference those measurements with a company’s sizing charts.
• No Brannock Device? You can also trace your foot and measure its width and length that way. Remember to do this barefoot and to put some pressure on your foot so it fully spreads out, then cross-reference your data with a company’s sizing chart.

Best Cross-Training Shoe for Lifting: Adidas Dropset Trainer 3

When it comes to pure lifting asks, the Dropset 3 is pretty unrivaled. This shoe has what I’d describe as a pseudo-weightlifting shoe feel. They work great for heavy strength sessions and power-focused sessions where you’re doing things like clean & jerks and snatches.

Specs to Know

• Heel-to-Toe Drop: 6mm
• Weight: 12.85 oz (.36 kg/.8 lb for my size 10)
• Removable Insole: Yes

Sizing Need to Know

• Width: Medium/Wide(ish)
• Narrower Feet Sizing: True to Size
• Wider Feet Sizing: True to Size
• Flatter Feet Sizing: These have some arch to them. Flat feet may want to pass.
• Relative Sizing: Go the same size as Puma, Nike, and Reebok.

For More Context

• For More Info: Read My Review
• Good Alternative: Nike Metcon 9
• Adidas’ Return Policy: Learn more here

Click for Pros and Cons▼

Pros

• Stable for Lifting
• Wider Toe Box
• Grippy Outsole

Cons

• Midsole Cutout Problematic In Wet Settings
• Not Great for Flat Feet
• Not Ideal for Runs Over 800m

Dropset Trainer 3

$130

4.2

Stability

4.6

Versatility

3.8

Durability

4.4

Quality

4.2

Best For

• Lifting
• CrossFit
• Athletes
• Arch Support

Falls Short

• For Flat Feet
• For Running

Shop Amazon

Shop Zappos

Why I Chose Them

The Adidas Dropset 3 cross-training shoes are my favorite shoes for overall lifting and gym sessions. This model has received multiple updates that have made it awesome for heavy lifting sessions, specifically. I’ve trained well over 500 lbs in this shoe with no issues.

Another perk for lifting with the Adidas Dropset 3 is that they have a wider toe box, which is awesome for accommodating toe splay when tackling heavy leg days and lower body accessories.

This shoe features a dual-density midsole that gives you more flexibility in the forefoot and stability in the heel. The blend of these two densities gives this model a stable feel in different exercises when under different loads.

The Dropset 3 features a 6mm heel-to-toe drop. Personally, I like this heel-to-toe drop for lifting, and I think it’s a nice in-between drop for most lifters who don’t want to train with a flat foot or overly elevated heel.

Best Cross-Training Shoe for Men: UA TriBase Reign 6

For the dudes, the Reign 6 can be a great option. I chose this model here because it tends to work well for a wide range of guys’ foot anatomies, and it can be a good jack-of-all-trades-style training shoe.

Specs to Know

• Heel-to-Toe Drop: 2mm
• Weight: 14.25 oz (size 10 model)
• Removable Insole: Drop-In Midsole

Sizing Need to Know

• Width: Regular/Medium
• Sizing: True to size
• Width: Medium/Wide(ish)
• Narrower Feet Sizing: True to Size
• Wider Feet Sizing: True to Size, 3E+ Width Pass On These
• Flatter Feet Sizing: These tend to work pretty well for flatter feet.
• Relative Sizing: Go with your Nike, Adidas, and Reebok size.

For More Context

• For More Info: Read My Review
• Good Alternative: Born Primitive Savage 1 (if you want more width)
• Under Armour’s Return Policy: Learn more here

Click for Pros & Cons▼

Pros

• Flexible sole construction
• Good option for athletes
• Grippy outsole

Cons

• Drop-in midsole is an aquired taste
• Not great for thick feet
• Can feel heavy for running

UA TriBase Reign 6

$130

4.7

Stability

4.6

Versatility

4.7

Durability

4.7

Quality

4.7

Best For

• Lifting
• Athletes
• HIIT
• CrossFit

Falls Short

• For Exceptionally Wide Feet (<EE-width)
• For Runs Over a Mile

Shop UA

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Why I Chose Them

The UA TriBase Reign 6 is a great option for men who love to go hard with their gym sessions. This model is a good versatile cross-training shoe that can do a little bit of everything well, and low-key, it’s the best Reign model to date — by a long shot.

The drop-in midsole in this model provides a nice level of stability for heavier sessions yet is also responsive for power-focused training sessions. The TriBase tech on this model’s outsole is also a nice perk for stability and balance.

I think if you want a cross-training shoe that performs well for recreational lifting, CrossFit workouts, and HIIT sessions, in addition to having a lower heel-to-toe drop, then you’ll enjoy this model. With its 2mm heel-to-toe drop, this is one of the “flatter” cross-training shoes on the market.

One of the perks of the UA TriBase Reign 6 is that it breaks in quickly and feels great on the feet at a fast rate. After a few sessions, the flexible nature of this shoe gives it a nice athletic and seamless fit, which helps expedite this shoe’s natural feeling on the feet.

My Community’s Pick for Women: Nike Metcon 9

The Nike Metcon 9 is bringing home the first pick for the women in this round-up. These have earned their spot due to me talking with multiple friends who rock these for training and love them, and receiving feedback from my YouTube community.

Specs to Know

• Heel-to-Toe Drop: 4mm
• Weight: 12.7 oz (.36 kg/.8 lb for my size 10)
• Removable Insole: Yes

Sizing Need to Know

• Width: Medium/Wide(ish)
• Narrower Feet Sizing: True to Size
• Wider Feet Sizing: True to Size
• Flatter Feet Sizing: These have some arch to them.
• Relative Sizing: Go with your normal Adidas, Puma, and Reebok sizes.

For More Context

• For More Info: Read My Review
• Good Alternative: Adidas Dropset 3
• Nike’s Return Policy: Learn more here

Show Me the Pros & Cons▼

Pros

• Dual-density midsole is great for heavy lifting
• Wider toe box is awesome for toe splay
• Upper promotes durability in CrossFit workouts

Cons

• TPU heel can still feel clunky
• Not great for running and HIIT
• Lacks breathability and rope guards can feel bulky

Nike Metcon 9

$150

4.0

Stability

4.1

Versatility

4.0

Durability

4.0

Quality

3.8

Best For

• Lifting
• Athletes
• CrossFit
• Wide(r) Feet

Falls Short

• For Running
• For Overpronators

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Why These Are Here

For blending versatility, durability, and stability, the Nike Metcon 9 does a good job. The dual-density foam midsole in this model gives this shoe a nice bounce for classes and HIIT workouts where you’ll be on your toes a lot.

Then the Hyperlift insert in the heel adds a nice level of stability for different types of lifting and stability shouldn’t be an issue in this model. I also like that the Metcon 9’s upper has been improved and is a bit more durable than the prior iterations.

The Metcon 9 does a good job for the athlete who likes to tackle a blend of training styles every week. Compared to the Metcon 8, the 9 does feel to have a little more versatility in its construction.

One of the main complaints you’ll see against the Nike Metcon 9, is that while the Hyperlift insert does a good job with lifting, it can feel clunky at times. This feature feels better than the 8, but it’s still not the best feature for versatility.

Cross-Training Shoes for CrossFit: RAD ONE

For CrossFit, it’s tough to beat the well-rounded construction of the RAD ONE. This model is fantastic for tackling virtually every type of WOD, and there’s a reason they’ve become my and many other CrossFit athletes’ favorite shoes.

Specs to Know

• Heel-to-Toe Drop: 6mm
• Weight: 12.7 oz (.36 kg/.8 lb for my size 10)
• Removable Insole: Yes

Sizing Need to Know

• Width: Narrow/Medium
• Narrower Feet Sizing: True to Size
• Wider Feet Sizing: True to size up to E/EE. 3E+ pass on these.
• Flatter Feet Sizing: These have some arch to them.
• Relative Sizing: Go with your normal Adidas and Nike sizes.

For More Context

• For More Info: Read My Review
• Good Alternative: STR/KE MVMNT Haze Trainer
• RAD’s Return Policy: Learn more here

Click for Pros and Cons▼

Pros

• Well-rounded performance
• Midsole is responsive
• Great travel-friendly shoe

Cons

• Toe box can feel snug
• Upper can run hot
• Availability can be a struggle

R.A.D ONE

$150

4.6

Stability

4.7

Versatility

4.8

Durability

4.2

Quality

4.5

Best For

• Lifting
• CrossFit
• HIIT
• Versatility

Falls Short

• For Cost-Efficiency
• For Wider Feet

Shop Rogue

Shop RAD

Why I Chose Them

The R.A.D ONE has become a favorite model for countless athletes, and it’s a stellar model for CrossFit across the board. This shoe features a midsole and outsole that when blended together walk a really good line between being versatile and stable.

Whether you’re new to CrossFit or maxing out your lifts, this shoe will support your needs really well. The midsole has been stable enough for my deadlifts up to 535 lbs and comfortable enough for more athletic-focused training sessions.

In regard to durability for CrossFit workouts, this shoe’s rubber outsole wraps over the midsole, which is awesome for both traction and additional durability for things like rope climbs where abrasion can tear up the midfoot.

The upper on this model has strategic layers to prolong durability around the toe and midfoot, which are both areas that can break down quickly with this style of training. For a newer model, I’m impressed with the R.A.D ONE’s performance for CrossFit workouts. 

Best Cross-Trainer for Flat/Wide Feet: Born Primitive Savage 1

The Born Primitive Savage 1 gives you the nostalgia of old-school cross-training shoes while delivering a new-age performance. This model has a nice width, too, which makes it great for lifters with all types of foot anatomies.

Specs to Know

• Heel-to-Toe Drop: 4mm
• Weight: 11.2 oz (.36 kg/.8 lb for my size 10)
• Removable Insole: Yes

Sizing Need to Know

• Width: Medium/Wide(ish)
• Narrower Feet Sizing: True to Size
• Wider Feet Sizing: True to Size
• Flatter Feet Sizing: These have a flatter midfoot.
• Relative Sizing: Go with the same size as Nike and Reebok in these.
• In-Between Sizes: Narrower feet, go down. Wide feet, size up.

For More Context

• For More Info: Read My Review
• Good Alternative: Reebok Nano 2.0
• Born Primitive’s Return Policy: Learn more here

Click for Pros & Cons▼

Pros

• Good durability for CrossFit WODs
• Wide Toe Box Is Great for Toe Splay
• Dense Midsole and Lower Stack Height

Cons

• Not the Best for Running
• May Be Too Wide for Narrow Feet
• Lower Material At Midfoot Folds At Times

Born Primitive Savage 1

$130

4.8

Stability

4.8

Versatility

4.7

Durability

4.8

Quality

4.8

Best For

• Lifting
• CrossFit
• Cross-Training
• Wide Feet

Falls Short

• For Running

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Why I Chose Them

The Born Primitive Savage 1 is earning my top pick as the best option for flat and wide feet. This shoe is built with an anatomical toe box, and its midfoot isn’t aggressively tapered.

If you like shoes that don’t have a ton of arch and feel flatter throughout, this shoe is a good option. I have an E-width foot, and I find that I have plenty of room in this model for toe splay and letting my arch do its thing.

In the context of performance, this shoe will resonate best with athletes who like more “minimalist” feeling training shoes. This model has a lower stack height and a dual-density midsole, which is great for giving you responsibility and stability.

I also like this shoe’s performance for CrossFit, and if you’re someone who needs a stable and wide cross-training shoe that can do it all, then the Born Primitive Savage 1 is a great option to explore.

Best Cross-Training Shoes for Classes: Nike Free Metcon 6

The Nike Free Metcon 6 has been one of my go-to cross-training shoes for HIIT, and that’s for good reason. This model feels, to me, like the older Free Metcons, which have always been far superior to the newer models, IMO.

Specs to Know

• Heel-to-Toe Drop: 5mm (allegedly)
• Weight: 11.55 oz (.36 kg/.8 lb for my size 10)
• Removable Insole: Yes

Sizing Need to Know

• Width: Medium/Wide(ish)
• Narrower Feet Sizing: True to Size
• Wider Feet Sizing: True to Size, 3E+ Width Pass On These
• Flatter Feet Sizing: These have some arch to them. Flat feet may want to pass.
• Relative Sizing: Go same size as Adidas and Reebok.

For More Context

• For More Info: Read My Review
• Good Alternative: Reebok Nano Gym
• Nike’s Return Policy: Learn more here

Click for Pros and Cons▼

Pros

• Free Midsole Is Responsive
• Good Flexbility Throughout
• Works Great for Classes

Cons

• Forefoot Durability Can Be Spotty
• Boot Can Be a Miss for Thick Feet
• Tough to Clean

Nike Free Metcon 6

$120

4.0

Stability

4.2

Versatility

4.5

Durability

3.3

Quality

3.7

Best For

• Recreational Lifting
• HIIT
• Classes
• Hybrid Workouts (short runs)

Falls Short

• For Long Runs
• For CrossFit
• For Heavy Strength Work

Shop Nike

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Why I Chose Them

The Nike Free Metcon 6 earns my top pick for HIIT for three key reasons. First, the Nike Free midsole in this model feels responsive and plush for a ride range of movements. For sprints, jump rope, and box jumps, these feel light and pliable.

The midfoot also feels similar to the OG Free Metcon, which I also like for HIIT and athletic training. Don’t get me wrong, there’s still an arch in this shoe, but it’s way less aggressive than the Free Metcon 4 and 5’s arch construction.

The second reason why I like this shoe for HIIT is its upper construction. For multi-directional workouts and explosive exercises, this shoe’s upper did a good job of locking my foot down. I never had spillover issues in them, and you feel planted when landing.

Outsole grip and weight are the final reasons why I like this shoe. On different surfaces, these shoes have been impressive with their grip — despite having some exposed foam at the midfoot. I will say this can be a con in some context, so read my full review for that assessment.

Best Minimalist Feeling Trainers: STRIKE MVMNT Haze Trainer

If you’re like me and love rotating between barefoot shoes and training shoes, then you’ll enjoy the Haze Trainer. This shoe gives you a pseudo-barefoot shoe vibe with its flexible Cush50 midsole, thus earning it my top pick here.

Specs to Know

• Heel-to-Toe Drop: 4mm
• Weight: 11.20 oz
• Removable Insole: Yes

Sizing Need to Know

• Width: Medium
• Narrower Feet Sizing: True to Size
• Wider Feet Sizing: Go Up a Half-Size
• Flatter Feet Sizing: These have a tapered and low-volume midfoot. Thick feet, pass.
• Relative Sizing: Go the same size as Nike, Adidas, and Reebok.

For More Context

• For More Info: Read My Review
• Good Alternative: Born Primitive Savage 1
• STRIKE MVMNT’s Return Policy: Learn more here

Click for Pros & Cons▼

Pros

• Great for those who love minimalist-feeling trainers.
• Casual look and vibe are great for daily wear.
• Upper breathes well and promotes security while training.

Cons

• Toe box can rip from tough abrasion.
• Outsole can fade with high-volume concrete use.
• High insteps may find these tight.

STR/KE MVMNT Haze Trainer

$150

4.4

Stability

4.7

Versatility

4.6

Durability

4.0

Quality

4.5

Best For

• Heavy Lifting
• Cross-Training Workouts
• Athletic-Focused Sessions
• Shorter Runs (<3 miles)

Falls Short

• For Cost-Efficiency
• For Custom Orthotics
• For Thicker Feet

Shop Box Basics

Why I Chose Them

The STR/KE MVMNT Haze Trainer is often what I describe as a good “bridge” training shoe for lifters who love barefoot shoes and traditional cross-training shoes. You get a solid level of ground feedback with these when producing power into the ground.

The Haze Trainer has a high degree of sole flexibility, which is awesome for those who love shoes that move well when doing exercises like split squats, lunges, plyometrics, and agility workouts.

I also like how versatile the Haze Trainer is and how it can work for lifting, CrossFit, athletic-style sessions, and daily wear. In fact, the Haze Trainer is typically my go-to travel shoe when I can only bring one model with me.

The Cush50 midsole does run a little more on the dense side so while it works great for lifting it may not be the most plush for running, however, if you want a “minimalist-feeling” shoe then this should be a non-issue for you.

Best Cross-Training Shoes for Jump Rope: Reebok Nano X4

For jump rope and general gym workouts, the Nano X4 is pretty unmatched. This model has a much more stripped-back construction compared to its more CrossFit-focused predecessors. The Floatride Energy Foam in these gives them a nice bounce for jump rope workouts.

Specs to Know

• Heel-to-Toe Drop: 7mm
• Stack Height: 20mm Heel/13mm Forefoot
• Weight: 12.7 oz (.36 kg/.8 lb for my size 10)
• Removable Insole: Yes

Sizing Need to Know

• Width: Medium
• Narrower Feet Sizing: True to Size
• Wider Feet Sizing: True to Size, 3E+ width feet pass on these.
• Flatter Feet Sizing: These have some arch to them. Flat feet may want to pass.
• Relative Sizing: Go the same size as Puma, Nike, and Adidas.

For More Context

• For More Info: Read My Review
• Good Alternative: Inov8 F-Lite Max
• Reebok’s Return Policy: Learn more here

Show Me the Pros & Cons▼

Pros

• Great option for doing a little bit of everything
• Floatride Energy Foam midsole is stable and responsive
• Good shoef for short runs/HYROX-style workouts

Cons

• Can feel bulky for minimalist lovers
• Arch can feel uncomfortable for flat feet
• Toe box isn't as wide as older Nano models

Reebok Nano X4

$140

4.4

Stability

4.4

Versatility

4.6

Durability

4.4

Quality

4.2

Best For

• Strength Training
• HIIT and Versatile Workouts
• Sprints and Short Runs (<2 miles)
• CrossFit and Functional Fitness

Falls Short

• For Feet Wider Than EEE-Widths
• For Runs Longer than 2-3 Miles
• For Minimalist Lovers

Shop Reebok

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Why I Chose Them

The Reebok Nano X4 is a good “jack-of-all-trades” style training shoe and it can excel for jump rope. This shoe’s Floatride Energy Foam midsole has a good blend of stability and responsiveness for different types of training.

For example, a lot of lifters and athletes will use this shoe for functional fitness, which entails a high volume of jumping rope and, more specifically, double-unders. This shoe’s reworked upper has a good fit and security, which is a nice update compared to the Nano X3.

The Lift and Run Chassis System is also a nice perk of this shoe, and it helps add to this model’s overall versatility. This feature helps stabilize this shoe’s heel for lifting while promoting responsiveness for running.

I think if you’re someone who likes to lift, do functional fitness and short runs, do some HIIT here and there, and want a shoe that can hold its own for jumping rope, then the Reebok Nano X4 can be a good safe bet.

Best Cross-Training Shoes for Short Runs: On Cloud X 4

The On Cloud X 4 is what I call the “Equinox” of training shoes. It’s got a bit of everything; it’s a little bougie, and it’s comfortable. I think if you’re that hybrid-esque lifter who wants a model for short runs and lifting, these are good. I do like other options, too, though.

Specs to Know

• Heel-to-Toe Drop: 7mm
• Weight: 11.15 oz (.36 kg/.8 lb for my size 10)
• Removable Insole: Yes

Sizing Need to Know

• Width: Medium/Wide(ish)
• Narrower Feet Sizing: True to Size
• Wider Feet Sizing: True to Size, 3E+ Width Pass On These
• Flatter Feet Sizing: These have some arch to them. Flat feet may want to pass.
• Relative Sizing: Go same size as Nike, Adidas, and Reebok.

For More Context

• For More Info: Read My Review
• Good Alternative: Inov8 F Fly (if you want more width)
• On’s Return Policy: Read more here

Click for Pros & Cons▼

Pros

• CloudTec Midsole Is Comfy
• Good for General Training
• Can Work for Walking and Short Runs

Cons

• Not Great for Heavy Lifting
• Rocks Can Get Into Midsole/Outsole
• Not Great for Flat Feet

On Cloud X 4

$149.99

4.4

Stability

3.9

Versatility

4.6

Durability

4.3

Quality

4.3

Best For

• Casual and Lighter Lifting
• Cross-Training
• HIIT and Classes
• Walking
• Short Runs

Falls Short

• For Flat Feet
• For Tough Athletic Training
• For Heavier Lifting
• For CrossFit

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Why I Chose Them

The Cloud X 4 training shoes can be a strong option for the lifter who wants to tackle runs regularly in their trainers and doesn’t plan to train super heavy. Concerning hybrid performance, I have three things that I like about the On Cloud X 4.

First, this is one of the few cross-training shoes that you can lift with that feel comfortable and responsive for running. The CloudTec midsole is responsive and forgiving for runs ranging from 1-4ish miles.

Second, this is a good model for those who want a shoe for lighter lifting and class-style sessions. This shoe’s stability is pretty good, up to about 315 lbs, so if you’re lifting lighter than that, then you should enjoy the level of stability this shoe delivers.

Third and lastly, the On Cloud X 4 can double as a daily wear shoe and be a strong hybrid performer. Of all the cross-training shoes up here, the On Cloud X 4 is the model to go for if you like blending running and lifting together every week and want a shoe for daily wear.

Best Budget Cross-Training Shoes: Nike MC Trainer 3

If you’re trying to spend well under $100 for training shoes and want well-rounded performers, then it’s tough to beat the MC Trainer 3 from Nike. This model is a nice upgrade from its predecessor and I’ve been impressed with them for costing $80.

Specs to Know

• Heel-to-Toe Drop: 4mm (feels like 4mm)
• Weight: 10.15 oz (.36 kg/.8 lb for my size 10)
• Removable Insole: No, held in with light adhesive

Sizing Need to Know

• Width: Medium/Wide(ish)
• Narrower Feet Sizing: True to Size
• Wider Feet Sizing: True to Size, 2E+ width feet pass on them
• Flatter Feet Sizing: These have some arch to them.
• Relative Sizing: Go with your normal Adidas, Puma, and Reebok sizes.

For More Context

• For More Info Watch: Watch My Review
• Good Alternative: Adidas Dropset 3
• Nike’s Return Policy: Learn more here

Click for Pros & Cons▼

Pros

• Well-rounded performance for price
• Outsole has awesome grip
• Good pick for arch support

Cons

• Runs fairly narrow
• Not the best for flat feet
• Heel can feel chunky

Nike MC Trainer 3

$80

4.4

Stability

4.4

Versatility

4.5

Durability

4.3

Quality

4.4

Best For

• Lifting
• Cross-Training
• HIIT
• Budget

Falls Short

• For Wide Feet
• For Runs Over 3 Mi

Shop Nike

Why I Chose Them

The MC Trainer 3 hasn’t let me down yet in the training sessions that I’ve thrown at them. They have a medium-density EVA midsole which gives you enough stability to train heavy while remaining responsive for plyometrics and HIIT.

For example, I’ve worked up to 405 lbs in this shoe with no issues, and I’ve enjoyed the “bounce” I get from them when doing box jumps and jump rope. I classify these as a good budget-friendly generalist trainer for the beginner and intermediate.

I also appreciate that Nike slightly widened this model from the excessively narrow MC Trainer 2 and reworked the heel. The heel is still a tad blocky, but it’s nowhere near as bad as the 2, and you can actually run short distances in these with comfort.

Overall, if you’re trying to save while getting a good performer, I’d say give the MC Trainer 3 a try, especially if you fall into the narrow to medium foot width category. It’s a simple shoe, but that doesn’t mean it can’t hold its own in the gym.

How I Test Cross-Training Shoes

Every cross-training shoe featured in this article has been personally reviewed by me and tested in a similar format. By testing models in a similar format, I can then draw more context between shoes and where they’ll be the most appropriate.

• Versatility Tests: To properly assess a shoe’s versatility, I’m paying attention to how a shoe’s outsole promotes traction and how a midsole interacts with my feet and the floor during various workouts. Is it comfortable for HIIT, short runs, and lifting.
• Stability Tests: My stability tests all revolve around pushing heavy lifting sessions in various shoes. At what weight threshold does a shoe lose its stability and become too soft or compress, and are there surfaces in which shoes don’t work for lifting?

• Specificity Tests: If I have a cross-training shoe designed specifically for CrossFit and a cross-training shoe designed specifically for HIIT workouts, I’ll test each model with my standard review format and create additional testing biases accordingly.
• Durability Tests: Does a shoe’s price match the quality of its construction? Are there workouts where a shoe breaks down faster, resulting in a decrease in value for you as a consumer?
• Comfort Tests: My comfort tests revolve around wearing shoes for long durations of time. Can you walk long distances in a pair of shoes or stand all day and travel without them beating your feet up?

If you have additional questions about my cross-training shoe testing protocol, I’d highly suggest dropping a comment below or check out my video reviews on my YouTube channel!

My Go-To Buying Tips

Buying Tip 1: Midsole, Outsole, and Upper Are Key

Cross-training shoes and what works best for you can be highly individual. Different last constructions and performance needs give every shoe a unique fit and performance and this is why I hand-test every shoe in this round-up to recognize their nuance.

When looking into new cross-training shoes, I’d suggest assessing a shoe’s midsole, outsole, and upper construction and referencing that with your training. A shoe’s midsole can influence how much stability and responsiveness it has.

The outsole will influence the durability and traction that a shoe will give you on different surfaces, and a shoe’s upper will influence things like breathability and security.

Buying Tip 2: Shoes Exist On a Performance Spectrum

Cross-training shoes are designed to provide multi-functionality. Most quality-built cross-training shoes will work for lifting, HIIT, short runs, and athletic-style training sessions.

However, if you’re specific with your training then you’ll want to seek models that have a bias to their construction. For example, if you’re pushing heavier weights than your peers then you’ll want a shoe with higher density to its midsole.

Conversely, if you’re running a lot in your training shoes, you’ll want to look into options that are more plush and responsive. Remember, your shoe’s construction should reflect your training and its hierarchy of needs.

Benefits, 3 Reasons to Wear Cross-Trainers

Cross-training shoes have surged in popularity over the last decade with the boom of CrossFit and the mass acceptance of more women and men resistance training. By nature, cross-training shoes are designed to tackle a wide variety of needs, wants, and preferences.

If you’re looking into cross-training shoes — especially for the first time — it’s important to understand some of the benefits that come along with this style of footwear. This way, you’ll know exactly how to answer, “Why cross-training shoes?”

Benefit 1: Great Versatility

The first benefit of cross-training shoes is their ability to tackle a wide variety of tasks. Whether you’re lifting, tackling plyometrics, HIIT training, or CrossFit workouts, cross-training shoes will usually be able to stand up to the task.

It’s important to note that some cross-training shoes will ebb and flow in regard to their specialties. For example, some shoes will be on the more stable end of the spectrum while others will provide more versatility.

Benefit 2: Firmer Midsoles and Outsoles

A lot of cross-training shoes are designed to support heavy lifting. In general, compared to more general training shoes and running shoes, cross-training shoes will utilize more high-density foams in their midsoles and firmer rubbers in their outsoles.

The blend of these two construction components helps this style of shoe compress very little under external loads. So, if you’re squatting heavy, cleaning, snatching, or training recreationally, these shoes will help provide you with a more stable base.

Benefit 3: Specialty Construction Features

The cool thing about cross-training shoes is that they all come with their own list of unique features. Some shoes are better at supporting niche activities like rope climbs, while others are better for supporting maximal loads over 500 lbs.

When searching for cross-training shoes, generally, you’ll start to see trends of certain construction traits that correspond to functionality purposes that more general training shoes lack and don’t possess.

How to Clean Your Shoes

If you want your cross-training shoes to last, then you’re going to want to clean them somewhat regularly to avoid the build-up of dust, dirt, and other materials that can cause polyurethanes and foams to break down.

I always recommend spot-cleaning cross-training shoes and using a three-pronged approach to do it thoroughly. DO NOT put your cross-training shoes in your washing and drying machines. Instead, follow the four steps below for properly cleaning cross-training shoes.

• Step 1: Grab your cross-training shoes, a clean washcloth, a soft soap void of harsh dyes and fragrances, and lukewarm water.
• Step 2: Get your washcloth wet with lukewarm water and dab less than a dime-sized amount of soap on the damp washcloth.
• Step 3: Remove your cross-training shoe’s insoles and spot clean areas on the shoes that need a little attention. Do not soak your shoes. Repeat this process of dampening your washcloth and rubbing trouble areas until your shoes look noticeably cleaner. If you have bright colorways, rub softly to avoid ruining your shoe’s colorway.
• Step 4: Once you’re satisfied with the appearance of your shoes, place them by a vent or dry area in your house and remove their insoles until thoroughly dried.

If you do this regularly and take the time to clean your cross-training shoes properly, then you’ll make them last longer, which can be a good thing for prolonging your favorite shoe’s lifespan.

Can You Walk Long Distances In Cross-Trainers?

Answer: When considering the act of walking long distances in cross-training shoes, there are a few questions that I always have to ensure one is making an educated choice per their purchase.

1. What type of shoes do you wear now?
2. What does your current training look like?
3. Are you aware of foot-related performance issues?

If we can define and understand the questions above, then making educated buying choices can get increasingly easier. This is where my nerdy science background comes in. Unlike super plush running shoes, most cross-training shoes will “feel” denser.

This will usually result in “feeling” the ground to a higher extent. For this topic, I will reference more minimalist shoes and walking long distances since there aren’t many studies that have solely focused on cross-training shoes specifically.

In the world of research, studies continue to go back and forth on the effectiveness of using minimalist shoes to produce enhanced walking/running mechanics and performance.

Multiple studies suggest that minimalist shoes can improve one’s walking and running economy, limit some running-related injuries, and build intrinsic/extrinsic foot muscles. (1, 2, 3)

However, in the context of opting for cross-training shoes for long-distance walks, we have to assess this information from a greater lens. A consistent suggestion that was present for nearly all of the studies was that minimalist-style shoes and their usage need to be eased into just like most training methodologies and modalities.

This suggestion basically states that if you’re a newer runner (referencing the study topics) or someone who’s used to wearing thicker running shoes, then you should have a progressive plan to acclimate yourself to more minimal-esque shoes, as the foot muscles will need time to adapt and your biomechanics will need to adjust accordingly.

Now, this is where we get to makeshift a game plan for walking long-distance in cross-training shoes. We could adopt a similar mindset when discussing cross-training shoes and longer walks since most will have a denser feel with more ground feedback.

The construction of cross-training shoes can vary greatly compared to traditional running shoes if that’s what you’re used to wearing. Additionally, comfort should be a consideration as well when making an educated buying choice.

My Coaching Thoughts/Game Plan for Walking In Cross-Training Shoes

• If you’re brand new to wearing cross-training shoes, then you should ease into wearing them for longer walks and acclimate to their more stable performance aspects.
• If you’re used to wearing running shoes for longer walks, ease into using cross-training shoes for long walks to acclimate to mechanical changes and overall comfort differences. Most will feel denser compared to running shoes.
• For those who already wear cross-training shoes for most of their training and day-to-day, you should be fine wearing these models for longer walks as you’re likely already acclimated.

The main takeaway is that footwear matters, and we need to consider the bigger picture of how things like footwear can alter running and walking biomechanics in this context.

Instead of making dramatic shifts with footwear choices when specific goals are the focus, we should think of the bigger picture and how one thing can relate to another (i.e., footwear and locomotion mechanics).

The foot muscles, just like every other muscle on the body, will need time to adjust to different shoes and mechanical patterns that we utilize when walking. Current training levels, strength levels, and footwear typically worn should all play a role in helping one decide if they should walk long distances in cross-training shoes.

Why Trust That Fit Friend’s Shoe Reviews

I’ve been a strength coach for over 12 years, have a Master’s in Sports Science, and have been reviewing training shoes for the last 6+ years. I blend my coaching background with my shoe knowledge when assessing a shoe’s performance.

My educational background is in Sports Science and I’ve been a personal trainer for over a decade. I blend my science brain with my review process to assess how a shoe can also influence things like biomechanics and movement patterns.

I buy all of the shoes I review and test products independently on my own. Every shoe featured in this article has earned its spot due to its performance during my review process.

Final Thoughts

The cross-training shoe game continues to innovate just like the talent in strength sports and the training methodologies we use. If you want a stellar training shoe for lifting, opt for the Adidas Dropset Trainer 2 or Born Primitive Savage 1.

If you need a shoe that’s more HIIT and running-friendly, then going for a Nike Free Metcon 5 or On Cloud X 3 can be a smart move.

If you ever have any questions at all, drop a comment below or reach out to me personally on Instagram (@jake_boly or @that_fit_fiend), and I’ll gladly help direct you to the ideal shoes for your contextual needs.

References

1.RIDGE, S., OLSEN, M., BRUENING, D., JURGENSMEIER, K., GRIFFIN, D., DAVIS, I., & JOHNSON, A. (2019). Walking in Minimalist Shoes Is Effective for Strengthening Foot Muscles. Medicine & Science In Sports & Exercise, 51(1), 104-113.

2. Petersen, E., Zech, A., & Hamacher, D. (2020). Walking barefoot vs. with minimalist footwear – influence on gait in younger and older adults. BMC Geriatrics, 20(1).

3.Gillinov, S., Laux, S., Kuivila, T., Hass, D., & Joy, S. (2015). Effect of Minimalist Footwear on Running Efficiency. Sports Health: A Multidisciplinary Approach, 7(3), 256-260.