How often should I replace them?

Running shoes typically last 500 to 800 kilometres, and the signal is that the midsole stops feeling springy, not that the upper looks worn. Flat trainers last much longer, and usually fail at the upper from rope climbs and burpees long before the sole is done.

Best Training Shoes for CrossFit and HYROX

Best Training Shoes for CrossFit and HYROX from CrossFit BC. Flat trainers, lifters, running shoes and hybrids. A Vancouver coach explains what each shoe is for, when one pair is enough, and how to avoid wasting…

Written by:: CrossFit BC Coaching Team
Section:: Training
Reading time:: 8 min
Topics:: training shoes, gear, CrossFit, HYROX, footwear, beginners
Published:: Saturday, August 15, 2026
Last updated:: Sunday, August 16, 2026

How to Choose Training Shoes for CrossFit and HYROX

This article is part of the CrossFit BC journal, written by the coaching staff who run our classes in Olympic Village, Vancouver. We publish what we teach on the floor: training decisions, recovery, nutrition, and the honest tradeoffs behind them.

Common questions

Can I do CrossFit in running shoes?

For your first few classes, yes. Beyond that they work against you. A running midsole is designed to compress and return energy, which is exactly what you do not want under a heavy squat or a stable overhead position. Members usually notice the difference immediately when they switch to a flat trainer.

What shoes should I wear for HYROX?

Something light and responsive with real outsole grip. You run about eight kilometres broken into eight one-kilometre segments in a single pair, so running comfort matters more than in a typical CrossFit class, but the sled push and pull demand grip that a soft road shoe does not always provide. Race-specific hybrids exist and are worth it once you are training seriously. Our HYROX program page covers the rest of...

Do I need weightlifting shoes?

Not in your first year. A raised heel improves ankle range in a deep squat, which helps if you are limited there, but the better first move is to actually improve the ankle. If you compete in weightlifting, or you squat several times a week and have hit a genuine mobility ceiling, they earn their place.