Best Running Shoes for Interval Training

Interval training is a method of exercise where you alternate periods of intense, fast-paced work with moments of active recovery. With the popularity of interval training on the rise, many people are looking for shoes that will provide them with a comfortable and supportive run. The best shoes for interval running should be lightweight and flexible enough to adjust on the fly but sturdy enough to withstand repeated hard hits from your feet.

interval training shoes

10 Best Running Shoes for Interval Training Reviews


ASICS Men's & Women's 

PUMA Men's Tazon 6 

Nike Men's Downshifter 9 

Reebok Women's Nano 9

Under Armour Men's 


Venture 7 Running Shoes
PUMA Men's Tazon 6 Fade Cross-Trainer Shoe
Nike Men's Downshifter 9 Running Shoe
Reebok Women's Nano 9 Cross Trainer Shoes
Under Armour Men's Charged Commit 2.0 Cross Trainer


Rubber sole

Rubber sole

Synthetic sole

Rubber sole

Rubber sole


Not Mentioned

Not Mentioned


soft rubber

Charged Cushioning



100% Synthetic Leather

Textile and Synthetic

100% Textile

Not Mentioned


2 Pounds

0.75 Pounds

0.625 Pounds

0.625 Pounds

1.9 Pounds


Lace up closure for a secure fit

Midfoot saddle for maximum fit

Flex grooves provide traction

high-performance sport shoes

Dual external heel counter hugs



Synthetic leather

Not Mentioned

strong and flexible

Lightweight mesh



ASICS Men's & Women's Gel-Venture 7 Running Shoes

Product Feature

ASICS Men's & Women's Gel-Venture 7 Running Shoes are the perfect balance of industry-leading cushioning, support, and gait efficiency. Seamless construction combines the natural motion from seamless knit uppers with durable yet responsive Lycra stretch zones for improved fit without sacrificing any of your comfort or style!

The smoothing Memory Fit liner is detailed to match the contours of your foot for a tailored feel that helps reduce irritation. Additional features include:

Wide toe box matching the last shape improves GEL®️ Cushioning System performance, so you can run it out in complete confidence and comfort.

Heel Clutching System (HCS) covers a more precise ground contact area by maintaining ideal heel placement during the strike phase.

Take on all-terrain, from pavement to grass and dirt in these high-performance shoes that keep you comfortable with moisture management technology and supportive arches right out of the box, plus an integrated EverTrack for maximum protection--quite frankly, great running shoes should last!


  • Great for runners with wide feet
  • Comfortable
  • Heel Clutching System w/ heel lockdown locks the shoes to your foot
  • Super durable
  • GEL heel cushioning
  • Decent arch support


  • Might be a little heavy for some runners but great for others who need the extra stability shoes


Best for Light joggers, marathoners, and regular exercisers with wide feet. Ideal distance training shoes to help you reach your fitness goals!


PUMA Men's Tazon 6 Fade Cross-Trainer Shoe

Product Feature

The PUMA Men's Tazon 6 Fade Cross-Trainer Shoe is made off of soft and supple synthetic leather that will flex seamlessly with your foot. With a rubber sole that provides great traction.

This cross trainer is all you need to head out for a run in any weather condition without worrying about slipping or running into problems! The midfoot saddle offers a snug, comfortable fit every time you step on the ground as it contours around your feet.

This shoe also comes at an affordable price despite its quality craftsmanship and design. Comfort and style, that's what you get with the PUMA Tazon 6. With a leather construction mixed in with synthetic, these shoes are ready to take on city life, as well as any workout regimen.

This shoe has some serious arch support--making foot fatigue obsolete for those who demand their footwear do more than just look good! The padded tongue feels plush against the skin and the ventilated micro-suede lining will keep feet feeling dry during intense workouts or long commutes.


  • Arch support
  • Good for long commutes
  • Padded tongue feels plush against the skin
  • Ventilated microsuede lining will keep your feet dry during intense workouts or long commutes
  • Comes with PUMA's exclusive Ride technology that provides stability without adding weight or bulk
  • Unique grid pattern on the outsole improves grip and traction during workouts


  • If you need great quality, You can choose pricey shoes instead


This shoe is best suited for those who enjoy running, walking, and light jogging. It's not quite as heavy-duty as many others on the list, but it's a good choice for those who are looking to increase their pace at an affordable price


Nike Men's Downshifter 9 Running Shoe

Product Feature

The Nike Men's Downshifter 9 Running Shoe is a performance running shoe with fine craftsmanship. The breathable textile upper features an environment-friendly mesh, and the comfortable textile lining offers protection for your feet.

Comfortable fabric insole while the advanced traction rubber outsole provides traction at every step of your run. Breathable construction keeps you cool by eliminating moisture so you can focus on winning that mileage goal!

As a dedicated athlete and trainer, you know what separates the truly good from the run-of-the-mill. Men's Nike shoes for runners are lightweight, breathable, and designed to keep you comfortable throughout your run.

The open mesh at the forefoot is specifically engineered with durability in mind, as are our textured outsoles that provide extra traction. These awesome running sneakers combine sustainability, performance, and confidence.

Train all day and run wild at night. The Nike Men's Downshifter 9 Running Shoe delivers resilient cushioning for an efficient trail or pavement run. This shoe is the perfect blend of support and flexibility, so you can unleash your runner's instincts anywhere from dusk to dawn.


  • Nice fit
  • Lightweight
  • Good grip in wet conditions
  • Breathable
  • Very comfortable
  • Great for wide feet


  • Not suitable for people with narrow feet. The shoe is too big and the heel area can cause rubbing on the back of your foot at times, which may lead to blisters if you don't wear them properly


Best for wide feet and people who are new to running


Reebok Women's Nano 9 Cross Trainer Shoes

Product Feature

Sleek and lightweight, the Reebok Women's Nano 9 Cross Trainer Shoes are perfect for jamming any day. The reinforced heel offers a stable platform when you're working out your booty or switching it up with some squats and pliés.

These shoes should just about be your new all-time favorites if you're looking to pump up that cardio routine. They also come in handy for lifting weights! The soft cloth fabric upper ensures these shoes still feel great after hours of use, so you'll never have to worry about post-workout aches again.

Keep going hard! These kicks will make sure those workouts don't slow down even as they motivate you along the way!

This Cross-Trainer Shoe is constructed with a lightweight and breathable upper that offers support for your feet. The durable and flexible material wicks away moisture from your feet for comfort.

Designed for optimal support and protection, these stylish cross trainers feature new soft rubber cushioning for added comfort in the forefoot. With an innovative design that wraps around your foot to keep you supported as well as an adjustable heel strap, these shoes will soon be the shoe that all running enthusiasts want on their feet.


  • LOOKS: the design of these cross trainers is sleek and modern, with white accents on black and blue shoes. The sole of this sneaker has been designed in a wave shape to help you keep your balance as well as prevent injury
  • COMFORT: There's no need to worry. These shoes are comfortable and they offer a lot of room in the toe box, which is excellent for those with wide feet
  • SUPPORT: The design of these shoes offers optimal support to your arch and heel. You can buy these sneakers half size larger than you would normally wear without worrying about foot slippage or any discomfort after miles of running
  • PRICE: These shoes are affordable and will usually cost you less than $100 USD. For that price, they're worth every penny!


  • The design of these shoes doesn't offer much in the way of ventilation


These are some excellent running shoes for interval training, and you should definitely consider buying them if you're looking to upgrade your current pair!


Under Armour Men's Charged Commit 2.0 Cross Trainer

Product Feature

Your feet work hard and need to be comfortable. Take care of them with this lightweight trainer for men by Under Armour. Made in the USA or Imported from the finest materials, this hybrid cross trainer will wick heat away while you train, keeping your toes cool as a cucumber no matter what's on your agenda today. Get up and get going but don't forget about the foot-fortifying features!

Lightweight mesh upper delivers complete breathability. Dual external heel counter hugs for your foot for added stability. You can bring a little bit of extra traction to your steps and a whole lot more comfort to your feet with the Under Armour Men's Charged Commit 2.0 Cross Trainer.

The leather, mid-foot saddle provides comfortable support, and our cushioned sock liner molds match the shape of your footwear for an ideal fit. You can step into these cross trainers today for ultimate satisfying comfort while working up a sweat.

This Charged Cushioning midsole absorbs your every footfall with every step you take. Smooth transitions and all-day dynamism for any distance, You can take this shoe if you want to speed up.


  •  Breathable and comfortable ride
  • Offers a wide range of stability
  • Amazing durability for an athletic shoe
  • Great look and color options to choose from


  • A little heavier than most running shoes but still best for long-distance training. We hope this article has helped you find your perfect


It is one of the best running shoes for interval training because it offers a wide range of stability and amazing durability. There are great color options to choose from as well. Highly recommended!


Saucony Men's Kinvara 5 Running Shoe

Product Feature

The Saucony Men’s Kinvara 5 Running Shoe is perfect for beginners, so all your hard work doesn't go unrewarded, has an imported manmade upper and synthetic sole which means it might last as long as other shoes without breaking down from too much wear and tear.

This shoe's also best suited for interval training. It'll be ready to soak up whatever impact your body can dish out on any given day. The perfect running shoe for every athlete looking to smash their personal records. This Saucony's patented technologies and out-of-the-shoes comfort will make you feel unstoppable!

Midfoot Pro-Lock lacing system provides a locked-in footbed for increased support and running comfort while FlexFilm technology weightlessly locks in fit. The 7.7 ounces of these shoes balance heavier sturdy materials to help create more stability without a dangerous amount of bulk, meaning you get what you need with less of what slows you down.

Flexible forefoot flex grooves move specifically where your feet are asking them to go for incredible flexibility, heel support, energy return. Freeze Point outsole gives needed traction whether it be on wet roads or snow-packed paths. The GRID FIT midsole provides cushioning without adding any bulk, so you're light as a feather running through midday.

The collar construction provides a glove allure, ensuring an excellent fit around the foot for customized comfort from the ground up. You'll have total freedom of movement with energy-returning outsole pods that cushion each stride.


  • Lightweight
  • Supportive heel with excellent shock absorption
  • Hyper grip rubber for traction on all surfaces
  • Deep flexible grooves in the forefoot give incredible flexibility
  • Collar construction provides an excellent fit
  • Features Midfoot Pro-Lock lacing system 


  • Not enough cushioning


New Balance Men's Fresh Foam 1080 V11 Running Shoe

Product Feature

The New Balance Men's Fresh Foam 1080 V11 Running Shoe will elevate your wear and tear. These running shoes boast a new Hex foam material that provides comfortable cushioning without heavyweight.

Made from a mesh upper with synthetic overlays, these shoes offer breathable comfort and plenty of support to ward off aches before, after, or even during long-haul running. The breathable mesh makes these Super Feet 1070 shoes lighter than ever!

This shoe balances high-quality construction and precision engineering for an ultra-cushioned, lightweight ride that keeps you moving fast without slowing down hills or aging legs. The bootie upper construction hugs your foot for a snug and supportive fit.
The Fresh Foam midsole ensures optimal comfort and performance in any type of terrain. Great when it comes to quick bursts of exercise. Plus, its ultra-heel design hugs the back of your foot for a patented supportive fit while bringing optimum underfoot comfort and faster response times with every step.

Made for the serious runner, it features an expanded Ortholite sock liner that provides excellent ankle support. It's designed to fit snug and secure so you can unleash your true potential. And thanks to innovative lace pockets on each side, these shoes are easy to slip on in a flash before any training starts.  


  • Super lightweight
  • Comfortable cushioning without heavyweight.
  • Made from a mesh upper with synthetic overlays
  • Fresh Foam midsole ensures optimal comfort
  • Great for faster-paced running and interval training
  • Designed to fit snug and secure 


  • Not enough support


HOKA ONE ONE Men's Mach Running Shoe

Product Feature

The Hoka One One Mach shoes are perfect for your next jog. The lightweight design makes it easy to get those feet moving, and the padding provides comfort all day long. Whether you're a runner or just enjoy a casual stroll down the street, these kicks are an excellent choice!

The padded, open engineered mesh upper delivers a comfortable fit and optimal airflow. A molded heel collar offers essential support during quick change of direction movements for the perfect interval training partner. These qualities allow Mach shoes to be used everywhere.

Specially designed to meet the rigors of racing, these neutral cushioning running shoes boast a suspension construction with PROFLY™ top layer and high rebound injection bottom frame to ensure you have an upright gait while still providing superior comfort on rougher surfaces.

It has a Meta-Rocker that helps you maintain stride stability, and a high rebound injection bottom frame so you can easily pick it up off of the ground when necessary. This low-profile version brings comfort and agility to long distances or high repetitions on any type of terrain.

The design features proprioception, protection, stability with a TPU stabilizing cup for high support and durability throughout each mile. From interval training to weight lifting; use these versatile shoes as the perfect choice for either sport or training shoes.


  • Lightweight and comfortable
  • Open engineered mesh upper delivers a comfortable fit
  • Provide high support and durability
  • Comes with PROFLY™ top layer and high rebound injection frame
  • Features Meta-Rocker that helps maintain stride stability
  • Molded heel collar offers essential support


  • Not enough support


Brooks Men's Hyperion Tempo

Product Feature

With the Hyperion Tempo, every step delivers ground-breaking stability from a shoe engineered with an exclusive Brooks DNA cushioning system to reduce deviation and provide a smooth, soft landing. An ideal shoe for competitive runners looking to get the most out of their workouts.

The perfect mix of low-profile durability meets featherweight construction makes this an easy choice for those looking to squeeze out every ounce of speed they can during interval training workouts. This shoe comes with Ultra-responsive cushioning to reduce the deviation.

These shoes give you comfortable cushioning and lightweight so you can run fast while still feeling good after. Made for interval training, these sneakers will have you taking on any challenge in stride. The all-new DNA FLASH midsole provides responsive cushioning and is created by infusing adaptive DNA material with nitrogen.

With composite stability and natural motion control, these shoes will make every stride feel better than the last. Plus, with an upper made specifically for breathable comfort, you are sure to run in ultimate style all day long.

The woven upper provides both stretch and breathability for maximum comfort, while energy-saving geometries keep feet stable as you move. With these shoes on your feet, there's no need to stop running during a workout or marathon. Their fabric construction won't let them down.


  • Breathable Upper
  • Energy-Saving Geometries
  • Responsive Cushioning
  • Woven Upper Provides Stretch and Breathability
  • Durable and lightweight
  • Mesh Sides Allow Maximum Airflow and Comfort


  • Sole is less hard


Adidas Men's Sl20 Summer Ready Running Shoe

Product Feature

Get an unparalleled grip on the summer with the brand new Adidas Men's Sl20 Summer Ready Running Shoe. Get ready for blazing warm days through patented synthetic-and-mesh, imported rubber soles, and innovative design for perfect intervals.

The stretchy sock-fit upper with adaptive arch support hugs the contours of your feet with every step as it flexes in response to the motion for a dynamic fit. A lightweight rubber outsole that provides grip, stability, and durability perfects this performance shoe for any runner who wants to keep moving fast on their way to success.

They provide the comfort you need to handle the toughest interval workouts while staying true to your Adidas roots. Move with speed in these sneakers that won't weigh you down. The soles are thin enough to be lightweight but durable enough to last many miles without needing replacement.

The Adidas Men's Sl20 Summer Ready Running Shoe features an arch that measures 0-6" for lasting comfort. Plus the cushioned pads provide comfort while reducing fatigue so that you can keep going as long as needed!

It has an easygoing profile combined with the perfect amount of lockdown to make it comfortable to wear in any gathering or other sporty event. With breathable durability and style that doesn't compromise the safety, this shoe should be your choice whether you're going for a quick run around town or getting ready for elite professional athletic events!


  • Durable and tough sole for long wear
  • Built with patented synthetic-and-mesh
  • Breathable design to keep feet cool and dry at all times
  • Comfortable cushioned pads
  • Good heel and arch support
  • Rubber outsole provides grip and stability


  • Available in few colors only

What is Interval Training?

Interval training is a type of high-intensity exercise. Usually, it's alternating periods of higher and lower intensity exercises. The goal with interval training is to push the heart rate up so you can build endurance while also increasing your speed.

Interval training consists of repeating specific workout patterns with different levels of speed or effort. For example, you might sprint for 30 seconds followed by 60 seconds at a slow jog while trying to catch your breath in between each pattern change. In this case, there would be one intense stimulus (sprinting) followed by one less intense stimulus (slow jogging).

Interval training is often used by elite athletes as a way to increase fitness and speed. It's also perfect for people who are new to running or those looking for an efficient workout that involves less time on the treadmill, but still has plenty of calorie-burning potential during each individual session.

Some Benefits of Interval Training

  • Increases metabolism for hours after working out
  • Builds muscle strength without stressing joints like running or cycling does
  • Burns calories more effectively than regular cardio
  • Improves aerobic fitness and cardiovascular health
  • Boosts mood, self-confidence, mental clarity and concentration
  • Improves the body's capability to use oxygen
  • Reduces risk factors for heart disease and type II diabetes, like high blood pressure and cholesterol levels

How to Choose the Best Running Shoes for Interval Training

The best running shoes for interval training are those that will hold up to the rigor of a tough workout and provide flexibility, stability, protection, comfort and support. In order to find the best shoe for your particular needs, you should consider:

  • Your physical characteristics like height or weight. If your height is over six feet, you may need to look for a shoe with more support.
  • Your running style or the type of surface that you run on most often. If it is mostly paved surfaces and your weight is over 200 pounds, then traction should be a higher priority than cushioning.
  • The amount of time that you plan on wearing this


The type of terrain this shoe is designed for use on (trail runners vs. roadrunner)

Motion control

The amount of support and stability provided


Is it going to last under heavy wear? How long have they been in production? Or, more importantly, how many reviews do they have with good ratings? Traditionally Nike has had an edge, but recently Adidas seems poised to take over when looking at durability alone. Price is also something worth considering as well as the life of the product


The amount of shock absorption and protection from impacts to your feet


Do you need a shoe that will flex with each step or rather stiffer? This is best determined by individual preference but typically people who prefer running in colder weather are looking for more flexibility than someone who runs in warmer climates.

Frequently Asked Questions

Can I Use Training Shoes for Running?

Training shoes are best for intervals and short distances. So, you can't use them for long-distance running

Can I Use Running Shoes For Intervals?

Yes, the only difference is that training shoes may have a little more stability than running shoes would.

What is a HIIT training shoe?

A HIIT shoe is a running shoe best for high-intensity interval training.

Can I Use Workout Shoes For Intervals?

Workouts shoes can be used for any type of exercise--but if you're looking to do intervals or short distances, they may not have enough stability that you need during those intense workouts.

Are Power Lifting Shoes Good For Interval Training Or High-Intensity Exercises?

Powerlifting shoes are great for heavy lifting exercises like squats and deadlifts--they are not ideal for high-impact exercises like running and weightlifting.

What's the Difference Between Running Shoes For Men And Women?

Men run a little faster than women, so they need to pay attention to their shoes' pronation control more often--women can get away with less support sometimes because of their body structure.

How Do I Know If My Shoe Is Pronating Correctly Based On The Shape Of My Feet?

If your feet are wider at the heel or if you have an arch that is higher in one foot than the other, then these may be signs that you're pronating incorrectly when running--you'll want to make sure that whichever shoe you choose has good stability features!

Should I Get Running or Training Shoes for Intervals?

If you're planning to do a lot of intervals, it's best to have shoes that are designed for them--the extra cushioning and features will give your feet some much-needed support during those high-impact challenges!

What Else Do I Need In My Running Gear For Interval Training?

Make sure you have supportive gear on from head to toe when doing interval training--you don't want any distractions as you work out! Check out our blog post about everything else.


The best running shoes for interval training are the ASICS Men's & Women's Gel-Venture 7. It has a great grip, shock absorption and it keeps weight down as well. The Nike Men's Downshifter 9 is also a good option if you live in wet environments or like to run around water, they have excellent traction on slippery surfaces. To summarize these two models:

More Related Article - Best Shoes for Plyometrics

Last updated on March 17th, 2022

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