Fitness

The simple sneaker mistake you’re making

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Recently I was in a HIIT class and, per usual, I was taking note of everyone’s gear, specifically their choice of sneakers. I have to say, I was kind of taken aback by what I saw: The majority of the folks in class were sporting running shoes instead of cross trainers (gasp!). It took every fiber of my being to not go to each person individually and tell them how their current kick decision may be setting them up for injury down the line.

Think I’m just being a worrywart? Think again.

“Running typically involves relatively straight line motion at relatively constant paces over flat surfaces,” explained Paul Langer, DPM, a podiatrist in Minneapolis, and author of “Great Feet for Life.”

“It’s also an activity that is high impact and very repetitive (2.5 x body weight per step and 1,000-1,500 steps per mile), and because of this, the shoes are well cushioned and lack lateral stability. The cushioning results in a midsole that is thicker than training shoes and the foot higher above the ground. This higher center of gravity also makes the shoes less stable with lateral, side-to-side movements.”

Related: 27 Mistakes Healthy People Make

But that’s not all. “Running shoes also have a lighter, less structured upper than trainers,” Langer noted, making it “much easier to sprain an ankle in a conventional running shoe while doing activities that involve anything other than straight ahead movement.”

Yep, so with every side lunge, curtsy lunge, or even lateral hop, you’re putting yourself at risk—and that needs to stop ASAP.

So to make your transition easier, we found a few great cross trainers that can seamlessly take you from circuit training to cardio classes and everything in between. (If you are running less than a mile or so at a time, Langer does say that a cross trainer could suffice.) Making this swap could not only help make your workouts safer, but better and stronger, too.

Related: 11 Reasons Why You’re Not Losing Belly Fat

Boogie Buy
Slick studio floors are no match for the Adidas Vibe Energy Boost ($120; adidas.com): The sole has the perfect amount of traction—along with a pivot point for easy turning—so you can stick even the most intricate dance moves without slipping. Plus a high top helps stabilize ankles.

Pretty Tough
Built to handle even the most challenging WOD (workout of the day), the Reebok CrossFit Nano 4.0 ($120; amazon.com) sports a cage-like rubber webbing for added durability—just what you need when battling rope climbs.

Colorful Kicks
Don’t let bulky sneaks weigh you down during box jumps. Go for a lighter (and more breathable) pair like the eye-catching Under Armour UA Micro G Sting ($100; amazon.com).

Related: 7 Moves for a Bikini-Ready Body

Stable Sneaks
Make quick lateral moves in the Nike Free TR Print ($110; nike.com) with confidence; its special flywire technology (think cables on a suspension bridge) surround the foot to provide stellar support and stability.

Cruise Control
Super cushy and cute to boot, you’ll find yourself reaching for the New Balance 811 ($75; zappos.com) not only on circuit training days, but when you’re running errands, too.

Total Package
Consider the Asics Gel-Craze TR2 ($85; zappos.com) your perfect all-around trainer; its heft helps it stand up to tough training, while its flexible form moves with the foot, allowing you to tackle directional changes with ease and grace.

This article originally appeared on Health.com.