Choosing sports shoes and trainers: practical buying tips for comfort, grip and the right size

Sports shoes and trainers often seem simple to choose. Yet an appealing photo or a familiar brand name can hide important differences. A shoe for everyday use needs different features from a model for running, trail running or lacrosse.

The biggest buying mistakes usually come from three pitfalls:

• Wrong use: a casual trainer is used for long runs, even though its sole and cushioning are not designed for this.
• Choosing by size alone: EU sizes can vary between brands and models. Simply relying on the number on an old shoe therefore gives you no guarantee.
• Marketing language without specifications: terms such as “ultralight”, “maximum grip” or “extra comfort” are only useful when you also check the materials, sole construction and fit.

So don’t use appearance as your only starting point. First consider your surface, distance, when you’ll wear the shoes and the shape of your feet.

The key features to check

1. Choose the sole for the surface

For asphalt and paved cycle paths, running shoes with a flexible rubber or TPU outsole and targeted cushioning are usually a more logical choice than trail models. If you run on mud, woodland paths, gravel or wet rocks, trail running shoes with a pronounced tread are more suitable.

Look out for:

• Rubber lugs: suitable for extra traction on uneven terrain.
• Flatter tread: practical for road use and everyday walking.
• FG studs: designed for firm natural grass, such as for lacrosse.
• TPU or rubber: check which material the product description specifies for the outsole.

A heavily lugged sole can feel less smooth on asphalt and may wear out faster. A flat trainer sole offers less grip on wet mud. “Shoes with good grip” therefore does not mean the same thing in every situation.

2. Assess cushioning and weight

A Cloudfoam, Dreamstrike, EVA or Lightstrike midsole refers to a specific construction used by the brand. The experience varies from person to person and also depends on body type, pace and surface. According to the product description, Cloudfoam is designed to provide soft cushioning in various adidas models, while the Adizero Boston 13 uses Lightstrike Pro and ENERGYRODS for a responsive feel during intensive training.

For everyday walking or short runs, a slightly softer midsole can feel comfortable. For tempo training, some runners prefer a more direct and lighter feel. As well as the marketing name, look at:

• the midsole material;
• the total weight, if available;
• the firmness and width of the base;
• the distance and surface for which the shoe is described.

A model that feels light is not automatically suitable for long distances. Lightweight shoes may offer less protection or stability when used on rough trails.

3. Check the fit, ventilation and care instructions

A textile or mesh upper is often described in product listings as a breathable material. According to adidas’s description, the mesh on the Runfalcon 5 promotes airflow. This can be comfortable in warm weather, but mesh is not the same as waterproof material.

For Dutch conditions:

• Choose mesh when ventilation is more important than protection from rain.
• Look for a GORE-TEX membrane if you often walk in wet terrain; according to Salomon’s product description, this model is designed for that purpose.
• Check whether the shoe fastens with laces, hook-and-loop or Quicklace.
• Read the care instructions. Many models must not be put in the washing machine.

Pay particular attention to the size chart. The adidas Runfalcon 5 is listed in the product name as size 41 1/3, while the displayed product details also state EU 36 2/3. When placing an order, therefore, check the current size and foot-length information on the product page before paying.

Recommendations by use profile

Suitable for: Budget-conscious beginners

adidas Runfalcon 5 BETSCA/FTWWHT/CBLACKJH6246 Size 41 1/3

Why it suits this profile: According to the product description, this model is designed for road training and short distances of 0–10 km. The lace fastening and standard running-shoe construction suit anyone looking to build up a running routine at a steady pace.

How this product avoids the pitfall

The intended use and maximum distance are clearly stated. However, check the conflicting size information on the product page first.

Key benefit & advantages

Cloudfoam midsole, mesh upper and Adiwear outsole according to the product description.

Suitable for: Buyers looking for premium quality

Salomon XA Pro 3D v9 GTX 472701 41 1/3

Why it suits this profile: According to the product description, this model is designed for trail running and walking on technical terrain. The combination of GORE-TEX, Quicklace and 3D Advanced Chassis suits users who are often outdoors and active in changing conditions.

How this product avoids the pitfall

The sole is not presented as an all-purpose street trainer, but for trail and walking use. This helps you avoid choosing the wrong shoe for smooth or rough surfaces.

Key benefit & advantages

GORE-TEX membrane, Contagrip rubber and Quicklace system according to the product information.

Suitable for: Specific use & intensive users

Nike Huarache 9 Varsity Lax FG FD0090-002 40

Why it suits this profile: According to the product description, this model is specifically made for lacrosse on natural grass. The FG studs and lace fastening are designed for movement during field sports, not everyday walking.

How this product avoids the pitfall

The surface and sport are clearly specified. This makes it less likely that you’ll use a casual trainer for intensive field sports.

Key benefit & advantages

FG studs, synthetic upper and foam midsole according to the product description.

Trainers for everyday use and children

For everyday use, you can look for women’s trainers, men’s trainers and children’s trainers with a regular fit, rubber sole and fastening suited to the wearer. According to the product description, the Skechers Go Run 400-Darvix for children features a mesh upper, rubber sole and hook-and-loop fastening. With the Skechers Meteor-Lights with lights, you should take particular care with maintenance: the product information advises against machine washing because of the built-in lighting and battery components.

With brands such as Skechers trainers, PUMA trainers and adidas casual models, checking the size remains important. Look at the foot length in millimetres when available and measure both feet at the end of the day. Allow for growth when buying children’s shoes, but avoid choosing a shoe that is too large: a loose heel can reduce control.

Frequently asked questions about sports shoes and trainers

How long do sports shoes last?

It depends on use, surface, body weight, care and materials. Don’t just look for cracks in the upper; also check for a worn-smooth tread, compressed cushioning or uneven wear on the sole. With intensive running, replacement may be needed sooner than with occasional everyday use.

Can you use running shoes as walking shoes?

For short walks on flat surfaces, this can often be practical. For long walks, mud or rocky trails, walking shoes or trail running shoes are usually the more logical choice because of their sole, grip and support. Always check how the manufacturer describes the model’s intended use.

How do you choose the right size?

Measure your foot length in millimetres and compare it with the size chart for the specific model. If possible, try the shoes on with the socks you wear during sport. Also check the width, heel fastening and toe room. A familiar brand name does not guarantee an identical fit across different models.