Choosing trainers and sports shoes: practical guidance for every situation

Trainers and sports shoes often look very similar online. However, their fit, sole, materials and intended use can differ considerably. A casual trainer for everyday wear will not automatically perform well when running, while running shoes are not always suitable for a wet walk or a team sport.

Most disappointing purchases usually result from three familiar pitfalls:

• Looking only at appearance: retro trainers such as the New Balance 574, Puma Speedcat or adidas Run 70s work well with everyday outfits, but are not designed for every sport.
• Confusing marketing terms with guarantees: words such as “cushioning”, “grip” and “waterproof” only mean something when you check the actual construction and intended use.
• Taking the size at face value: an EU size can fit differently depending on the brand and model. You should therefore also check foot length, width, fastening and the available size guide.

What should you look for in trainers and sports shoes?

1. Choose according to how you will use them first

Before looking at the brand or colour, decide what you need the shoes for:

• Everyday use: casual trainers with a flexible rubber sole, such as Vans Old Skool or adidas Run 70s, are designed for walking, school, work and leisure.
• Road running: look for a lightweight upper, a comfortable midsole and an outsole suited to flat surfaces. The adidas Galaxy 7 M, for example, lists a Cloudfoam midsole and TPU outsole.
• Trail running and walking: shoes for gravel paths or rugged terrain often have a sturdier chassis and a treaded sole. According to the product information, the Salomon DRX DEFY GRVL is designed for gravel and mixed terrain.
• Wet weather: the Salomon XA Pro 3D v9 GTX lists a GORE-TEX membrane. This is a product specification from the brand; you should also always check the care instructions and fit.
• Team sports: football boots, lacrosse shoes and wrestling shoes have a sport-specific sole. The Nike Huarache 9 Varsity Lax FG features FG studs for natural grass. According to the product description, the Nike Inflict 3 is intended for wrestling mats and not for outdoor use.

So, do not automatically use a sports shoe as an all-purpose walking shoe. A sole designed to provide grip on natural grass, a trail path or a wrestling mat has a different shape and composition from a flat casual sole.

2. Check cushioning, stability and grip

Shoes with cushioning can feel more comfortable during longer walks or runs, but “more cushioning” is not necessarily the right choice for everyone. Look at the midsole material and the stability features.

In particular, check:

• Midsole: for example EVA, IMEVA, Cloudfoam or Energy Foam.
• Outsole: rubber or TPU, along with the tread pattern, helps determine grip and durability.
• Stability: a chassis or reinforcement can be relevant on uneven ground.
• Flexibility: important for everyday use and a natural foot roll.
• Fit: a supportive shoe should not pinch around the toes or heel.

The features mentioned come from product information provided by the brands or sellers. They do not guarantee that a shoe will feel the same on every foot or surface.

3. Consider the materials and care requirements

Suede and mesh can make a comfortable combination, as with the New Balance U574RUS39.5. Mesh can feel more breathable, while synthetic leather may be easier to wipe clean. Waterproof shoes often require extra care: follow the label and do not machine-wash them if the manufacturer advises against it.

Also consider practical details:

• hook-and-loop fastenings on children’s trainers;
• laces or Quicklace for an adjustable fastening;
• a removable or fixed insole;
• shoe width, such as D or G;
• cleaning with a damp cloth and allowing the shoes to dry naturally.

Children’s feet also grow quickly. Regularly check that there is still enough room around the toes. Children’s trainers from Skechers with hook-and-loop fastenings are practical for school, sport and play, but always compare the size with the current size guide.

Recommended models for different types of buyer

Suitable for: Budget-conscious beginners

adidas Run 70s 2.0 GRESTR/FTWWHT/GUM3JI4922 40

Why it suits this profile: A retro trainer for everyday use, school, work and relaxed walks. The neutral colour is easy to pair with different outfits.

How this product avoids the pitfall

The product information lists a lightweight construction, rubber outsole and regular fit. However, make sure you are not buying this model for intensive running.

Key benefit & advantages

Retro design, textile and synthetic upper, flexible rubber sole, and EU size 40 with a listed foot length of 25,5 cm.

Suitable for: Buyers looking for premium quality

New Balance U574RUS39.5

Why it suits this profile: Suitable for anyone looking for a distinctive retro silhouette with materials suited to everyday use.

How this product avoids the pitfall

The specification mentions suede, breathable mesh and a rubber outsole. This provides more useful information than a style claim alone; for rainy conditions, care and protection are still needed.

Key benefit & advantages

A suede and mesh combination, supportive midsole, rubber outsole, and grey with navy blue as a versatile colour choice.

Suitable for: Specific uses & intensive users

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

Why it suits this profile: For trail activities and walks where stability, tread and protection from wet conditions are important.

How this product avoids the pitfall

The product description mentions a GORE-TEX membrane, 3D Advanced Chassis, Quicklace and Contagrip outsole. Check that these technical features are suitable for your terrain.

Key benefit & advantages

Waterproof protection according to the product specification, tread for wet and dry surfaces, and reinforced toe and heel.

Suitable for: Specific uses & intensive users

Nike Huarache 9 Varsity Lax FG FD0090-002 40

Why it suits this profile: A targeted choice for lacrosse on natural grass, with a sole designed specifically for this use.

How this product avoids the pitfall

The FG studs are specifically listed for natural grass. This makes the shoe’s intended use clearer than that of a general sports shoe.

Key benefit & advantages

FG studs, synthetic upper, lace fastening and a midsole with cushioning foam according to the product description.

Frequently asked questions about trainers and sports shoes

How do I find the right size online?

Measure both feet at the end of the day while wearing the socks you would normally wear with the shoes. Compare the longer foot with the size guide for the specific model. Also consider width and fastening. A regular fit, as found in various men’s and women’s trainers, does not mean every foot will fit the same way.

How long do trainers typically last?

Their lifespan depends on use, the surface, body weight, care and materials. Casual trainers may last longer with gentle everyday use than with intensive sport. Replace your shoes when the sole shows noticeably uneven wear, the grip has clearly deteriorated, or the upper and fastening no longer perform as intended.

Can I use the same shoes for walking and running?

For short, relaxed walks, this can sometimes be practical, but it is not always suitable. Running shoes are designed for repeated running movements on a particular surface. Walking and trail shoes tend to place greater emphasis on tread, stability and protection. This is even more important for football boots, lacrosse shoes and wrestling shoes, where the sole is designed for the specific sport.

What is covered by the statutory guarantee?

In the European Union, consumers are generally entitled to a statutory guarantee of at least two years, depending on the circumstances and national rules. Keep your order details and contact the seller if there is a problem. The statutory guarantee is separate from any additional brand promises or voluntary commercial terms.