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How to Choose a Running or Sports Shoe

Different sports place different biomechanical demands on the body and the feet.

A sport like running is all about continuous movement in one direction, whereas a sport like tennis involves much more lateral movement.

It makes sense to make sure that you have the most appropriate footwear for your favourite sports. That way you are less likely to get injured and you can enjoy your sport more.

See below for key features of different types of sports shoe, and how to perform squat tests to help choose a running shoe:

Running Shoes

  • Usually well cushioned to help absorb shock
  • Lightweight
  • Mesh upper to keep weight down and feet cool
  • Grip for one directional motion
  • Different levels of support according to running style (whether over pronator, neutral or supinator)

Football Boots

  • Designed to help you turn, change direction, pass and shoot
  • Studded or bladed outsoles provide little cushioning and boots generally don’t have much arch support or controls for foot motion
  • A sports insole can help provide more cushioning and support if that’s needed
  • Make sure you’ve got the right boots for hard ground (moulded studs) or soft ground (screw in studs) to allow for traction and movement

Rugby Boots

  • Forwards usually have 8 studded boots as they provide more traction
  • Backs usually have lighter 6 studded boots that allow for faster movement
  • Studded sole plates generally provide little cushioning and boots don’t have much arch support or controls for foot motion
  • A sports insole can help provide more cushioning and support if that’s needed
  • Make sure you’ve got the right boots for hard ground or soft ground; to allow for traction and movement

Tennis & Racquet Sports Shoes

  • Mid-foot support but also flexibility for lateral movement
  • Grip for multi-directional movements and good traction on different surfaces
  • Support for the ankle because of the need for lateral movement
  • Low profile for good contact with surface
  • Fore-foot and rear-foot cushioning
  • More durable rubber in areas that get more highly worn
  • Indoor court shoes e.g. for squash and Badminton have gum rubber on the soles for good grip on wood
  • Indoor court shoes are lighter and have more of a mesh upper than tennis shoes

Netball Shoes

  • Stability support and flexibility for directional changes
  • Cushioning from impact from jumping and landing
  • Grip for multi-directional movements
  • Durable outsole for wear on hard courts
  • A netball shoe makes a great all round sports shoe due to all of the different types of movement required in the sport

Hockey Shoes

  • Hockey shoes are designed to be stable and durable and offer protection from the hard ball
  • They normally have a grip that is suitable for artificial grass

How to Choose a Running Shoe

Here are two simple tests that can you do in your own home that will help you work out what type of running shoe is the most suitable for you.

Running shoe are categorised according to whether the runner needs support or not. If you over-pronate when you run (roll inwards) then you will need a support running shoe, if you don't you need a neutral shoe.

If you're still not sure, we offer free gait analysis and foot scanning in store.

The Squat Test

The squat test

How to perform the test

Stand with your legs shoulder-width apart and your feet facing straight forwards (not facing inwards or outwards).

Then gently bend down into a new position. Look down at your knees and check to see where they are pointing as your bend.

Double Leg Squat - Over-Pronator

Over-pronator

Do your knees point inwards? If so, you are likely to be an over-pronator.

Double Leg Squat - Neutral

Neutral

Are they pointing straight forwards, in line with your second toes? If so, you are likely to be a neutral runner.

Double Leg Squat - Supinator

Supinator

Are they pointing outwards? If so, you are likely to be a neutral runner or supinator.

The Single Leg Squat Test

The Single-Leg Squat Test

How to perform the test

This is a bit harder, so if you need to steady yourself by holding onto a wall or someone else; please do! Again, stand with your legs shoulder-width apart and your feet facing straight forwards (not facing inwards or outwards).

Then gently squat down on your right leg only. Then do it with your left leg too. Look down at your knees each time and check to see where they are pointing as you bend down.

Single Leg Squat - Over-Pronator

Over-pronator

Do your knees point inwards? If so, you are likely to be an over-pronator.

Single Leg Squat - Neutral

Neutral

Are they pointing straight forwards, in line with your second toes? If so, you are likely to be a neutral runner.

Single Leg Squat - Supinator

Supinator

Are they pointing outwards? If so, you are likely to be a neutral runner or supinator.