How to choose sports shoes for different disciplines? The complete guide

Why are the right sports shoes so important?

Sports shoes are not just a tool for practicing sports - they are equipment that directly affects your health, comfort and performance. Improperly selected footwear can lead to injuries, joint pain and long-term orthopedic problems.

Each sport discipline places different requirements on footwear. A runner needs maximum cushioning, a basketball player needs ankle support, a soccer player needs excellent traction, and a strength athlete needs a stable, flat sole.

In this guide, you will learn how to choose shoes for a specific sports activity and what to pay attention to when buying.

Running shoes

Depreciation

Good cushioning in the heel and forefoot is crucial for runners. It protects joints from impacts and reduces the risk of injury. Materials such as EVA, Air, Gel or Boost provide adequate damping.

Type of foot and way of stepping

- Neutral pronation: The foot is placed evenly - choose neutral shoes with moderate cushioning
- Overpronation: The foot turns inwards - you need stability shoes
- Supination: The foot turns outwards - choose neutral shoes with plenty of cushioning

Drop (heel-toe height difference)

- Drop 10-12 mm: for beginners, reduces the load on the Achilles tendon
- Drop 4-8 mm: for experienced runners
- Drop 0 mm (minimalist shoes): for advanced users, requires adaptation

Area

- Running on asphalt: cushioning, light shoes
- Trail running: aggressive tread, stone protection, waterproof

Distance

- Short runs (up to 10 km): lighter shoes with less cushioning
- Long distances and marathons: maximum cushioning and support

Recommended models: Nike Air Zoom Pegasus, Adidas Ultraboost, Asics Gel-Nimbus, Hoka One One Clifton, Brooks Ghost

Basketball shoes

Ankle support

Basketball requires intense jumps, quick changes of direction and load on the joints. High-top boots offer the best ankle support and protect against sprains.

Adhesion

A rubber sole with an appropriate tread pattern provides excellent grip on the dance floor.

Depreciation

Technologies such as Nike Air, Adidas Boost and UA HOVR protect joints when landing after jumps.

Stability

Wide flat soles offer better stability during fast lateral movements.

Recommended models: Nike LeBron, Air Jordan, Adidas Harden, Under Armor Curry, Puma Clyde All-Pro

Soccer shoes

Corks vs turf

- Traffic jams (FG - Firm Ground): For natural grass pitches
- Turfs (TF - Turf): For pitches with artificial turf and hard pitches
- Indoor(IN): Flat sole for indoor use

Fit

Football boots should fit closely, almost like a second skin - this ensures better ball control.

Upper material

- Kangaroo/calf leather: best ball feel, fit
- Synthetic materials: more durable, easier to maintain, lighter

Recommended models: Nike Mercurial, Adidas Predator, Puma Future, Adidas Copa Mundial (classic)

Gym and weightlifting shoes

Flat, stable sole

Unlike running shoes, weightlifting shoes should have a flat, hard sole without cushioning. This ensures stability and maximum force transfer.

High heels (weightlifting shoes)

Specialized Olympic shoes have elevated heels (0.75-1.5 inches), which aids in deep squats and improves movement mechanics.

Strong mounting

Velcro or strong lacing ensure stable foot attachment.

Alternatives

Many people train in Converse Chuck Taylors (flat sole) or even barefoot/in socks with deadlifts.

Recommended models: Nike Romaleos, Adidas Adipower, Reebok Legacy Lifter, Converse Chuck Taylor (budget option)

Shoes for CrossFit and functional training

Versatility

CrossFit shoes must cope with running, jumping, weightlifting and gymnastic movements - a trade-off between stability and cushioning.

Resilience

CrossFit is very intense - the shoes must be durable and abrasion-resistant.

Grip and stability

Good grip on the rope (rope climbs) and stability during burpees.

Recommended models: Reebok Nano, Nike Metcon, NOBULL Trainer, Inov-8 F-Lite

Tennis shoes

Depreciation

Tennis requires intense lateral movements and quick stops - you need cushioning in the forefoot and heel.

Lateral stability

The reinforced sides of the shoes protect against twisting during lateral movements.

Durable sole

The court wears out the soles quickly - choose shoes made of durable rubber.

Types of courts

- Hard court: universal tennis shoes
- Clay court: shoes with a herringbone pattern
- Grass court: shoes with small lugs

Recommended models: Asics Gel-Resolution, Nike Air Zoom Vapor, Adidas Barricade

How to choose the correct size of sports shoes?

Fit

There should be a space of about 1 cm (the width of your thumb) between your toes and the toe of the shoe. Feet swell during activity - try on shoes in the afternoon.

Test in store

Run, jump, do some lateral movements in your shoes. Don't buy them if anything bothers you.

Replacing shoes

Running shoes should be replaced every 500-800 km. Gym shoes can last for years if they are well made.

Socks

Buy shoes with socks to wear during sports. Thicker socks require a larger size.

Different brands - different sizes

Nike has narrower shoes, Asics has wider ones. Always try on before purchasing.

Summary

Choosing the right sports shoes is an investment in your health and performance. Each sport requires specific footwear adapted to the type of activity, foot type and terrain.

Don't skimp on sports shoes - they are the most important element of your equipment. Well-chosen shoes will prevent injuries, increase comfort and help you achieve better results.

Remember to regularly replace worn out shoes and properly care for them so that they serve you as long as possible.