The Sole Truth: How your footwear affects your workout results

Think your running efficiency just depends on the alarm, your will and a buzzing playlist? If yes, then it's time you know there are so many more factors at play. In this era of fitness obsessions, people are figuring out the smallest of changes that can make their health better. From gym clothes, trending tech gear and even the right kind of shoes. All are checked off before commencing the morning run.

While you might be scrolling through shopping apps looking for the latest in footwear to enhance your fitness routine, have you ever questioned if it's truly necessary? Can you work out without shoes, or with just slippers? How much does your footwear choice affect your workout? Let's figure it out.

Need for speed

There were times when we only had "sports shoes" and now there are times when we have running shoes, weightlifting shoes, cardio shoes, walking shoes, and so on. While humans have been running or walking for fitness for years, when did this need for special footwear for running arise?

According to an LA Research Project on running shoes, it was in 1852 that Joseph William Foster, the founder of the company Boulton, now Reebok, had the idea to add spikes to the bottom of the shoes and create what we know today as running spikes. Then came vulcanisation, a process which involved melting rubber and fabric together to create a sole that made shoes lightweight, quiet and flexible. This led to the creation of Keds, canvas and rubber shoes that were advertised in 1917 as athletic shoes. Eventually, they came to be known as "sneakers" as the rubber sole allowed people to sneak around silently.

The father of the modern running shoe was Adolf Dassler, who began designing shoes in 1920, with each design having a special hand-forged set of running spikes. In 1948, he founded Addas which later split into Adidas and Puma. Over the years, with the arrival of more brands in the market, such as Asics, New Balance and more, companies have been focused on how they can make human movement better.

But are athletic shoes truly a fitness gear or just a market gimmick to keep the industry running?

Do you need a pair of running shoes?

While you might have been saving for that Nike Air, should you be shelling out the dollars on them? A 2020 study published in the Journal of Sports Science & Medicine, analysed the role of footwear construction in running biomechanics. The study found that softer midsoles reduced impact forces, thicker midsoles provided remarkable cushioning effects and attenuated shock during impacts, and minimalist shoes improved running performance.

Another 2025 study published in Heliyon analysed the effect of footwear on the biomechanics of the human body. It found that intricate details play a factor in the efficiency of a pair of shoes. Diamond lattice promotes uniform stress distribution, Poron insoles enhance cushioning and reduce peak acceleration of impacts, anti-pronation footwear reduces impact on ankle and knee joints during physical activities, and weightlifting shoes enhance stability and performance.

Even something as trivial as the weight of your shoes can affect your performance, as per a 2020 study published in the Journal of Foot and Ankle Research, suggesting that if you are changing from heavy to lightweight shoes, then an adaptation period is required for the calf muscles to adjust.

Thus, checking off the list of the right soles, weight, lattice shapes, and brands might not only affect your workout capacity but also the risk of injuries. Keep scrolling away to find the right shoes for your fitness routine.

Note: The information provided in this article is for educational purposes only and is not intended as medical advice. Always consult with a qualified healthcare professional before starting any new medication or treatment and before changing your diet or supplement regimen.