I like 3/4 high Basketball or Cross training shoes. I like the extra ankle support.

The SPD shoes do have the rubber plate if you haven't made the jump to clips. The firm bottom of the shoe does help transfer energy to the pedal.

I just made the jump to the SPD system this month. It takes some getting used to and I have taken a few falls, nothing bad so far. Overall I like the clip in system, just taking some time to get used to it.