Choosing trainers and sports shoes: a practical guide to comfort, grip and the right fit

A pair of trainers or sports shoes may look great online and still be less suitable for how you intend to use them. For example, a soft sole is not automatically comfortable for running, while a sturdy leather trainer is not always suitable for long walks. For men, women, children and sporty shoppers, choosing the right pair is about more than colour or brand.

The following pitfalls are common:

• Confusing a sporty appearance with sport-specific features. Casual trainers are made for everyday use and are not necessarily suitable for running, trail running or basketball.
• Looking only at cushioning. A shoe with a soft midsole may feel less stable if the fit or heel fastening does not provide a secure fit.
• Ordering your usual size without checking. EU sizes can fit differently depending on the model. Foot length in centimetres and the shape of the toe box often provide more guidance than the size alone.
• Accepting grip claims without checking sole information. Check the material and tread of the outsole. A flat rubber tread is generally better suited to urban use, while deep grooves make more sense on muddy paths.

Three things to check before buying

1. Choose the sole for how you intend to use the shoes

For sports shoes for everyday use, school and work, a rubber outsole, flexible construction and suitable cushioning are practical features to consider. A model such as the New Balance U1906ROA has, according to the product description, a rubber outsole, mesh and synthetic materials, as well as an ABZORB midsole. This makes its specifications useful for comparison with other men's trainers or lifestyle models.

For road running, look for an EVA or comparable foam midsole, ventilation in the upper and a tread suited to hard surfaces. Running shoes such as the adidas Runfalcon 5 feature a Cloudfoam midsole, mesh upper and Adiwear outsole. According to the product description, this model is intended for short distances on the road.

For unpaved paths, trail running shoes with a pronounced lugged tread and a sturdy upper are a more logical choice. According to the product description, the Salomon Speedcross 5 GTX W features a Contagrip TA outsole with deep grooves and a GORE-TEX membrane. However, check that the fit and tread are suitable for your terrain.

2. Consider the materials and care requirements

Materials affect breathability, weight and maintenance:

• Mesh and textile generally allow more air to circulate and are often suitable for lightweight sports shoes.
• Leather or synthetic leather can provide a smooth, sturdy finish, but requires regular care and drying time.
• Suede has a distinctive appearance, but is more sensitive to moisture and stains.
• Rubber is often used for outsoles because of its durability and grip.

A pair of Converse trainers with a canvas upper can be practical for casual use, while a model with a leather upper, such as the Nike Air Force 1 07, has a different look and care requirement. Always follow the washing and cleaning advice on the product page. Machine washing is not suitable for every model.

3. Check the fit, fastening and toe room

A good fit starts with your foot length. Measure both feet at the end of the day, wearing the socks you normally use, and compare the measurements with the size chart. Also pay attention to:

1. Enough room for your toes without your foot sliding forwards.
2. A heel that does not continually slip out of the shoe.
3. A fastening that allows you to adjust the tension.
4. A last that suits a narrow, regular or wider foot.

For children, hook-and-loop fastenings are practical. According to the product information, the New Balance PC574EVN has a hook-and-loop fastening, EVA midsole and rubber outsole with tread. The Skechers Meteor-Lights also feature a hook-and-loop fastening and a regular fit. With children's trainers, it is sensible to measure their feet again regularly, as their size requirements can change.

Our recommendations by user profile

Suitable for: Budget-conscious beginners

New Balance PC574EVN28.5

Why it suits this profile: These children's trainers are designed for school, play and everyday use. The hook-and-loop fastening makes them easy to put on and take off.

How this product avoids the pitfall

The product description lists specific materials and a rubber sole with tread, rather than focusing solely on a sporty appearance.

Key benefit & highlights

Suede, synthetic material and mesh; EVA midsole; hook-and-loop fastening and rubber treaded sole.

Suitable for: Shoppers looking for premium quality

Nike Air Force 1 07 CT2302-100 40.5

Why it suits this profile: A leather trainer for anyone primarily looking for a recognisable style and all-day comfort for work, the city and leisure time.

How this product avoids the pitfall

The product information specifies the upper, perforations and rubber outsole, so you are not basing your choice on the logo alone.

Key benefit & highlights

Leather upper; padded collar; foam midsole with Nike Air according to the product description; rubber sole with pivot-point tread.

Suitable for: Specific use & intensive users

Salomon Speedcross 5 GTX W 416127 36 2/3

Why it suits this profile: Designed for women looking for trail running shoes for muddy or mixed terrain who value an adjustable fastening.

How this product avoids the pitfall

The tread and intended use are described more clearly than they are for general sports shoes for everyday use.

Key benefit & highlights

GORE-TEX membrane according to the product description; Contagrip TA sole with deep grooves; Quicklace fastening.

Suitable for: Practical runners

adidas Runfalcon 5 BETSCA/FTWWHT/CBLACKJH6246 size 42 2/3

Why it suits this profile: An accessible option for short road runs and for shoppers comparing one pair for both training and everyday use.

How this product avoids the pitfall

The product page specifies the intended use, size details and the composition of the sole and midsole.

Key benefit & highlights

Mesh upper; Cloudfoam midsole; Ortholite insole and Adiwear outsole according to the product information.

Frequently asked questions about trainers and sports shoes

How long do trainers and sports shoes last?

Their lifespan depends on use, the surface, body weight, care and materials. Check the sole for smooth patches, cracks and uneven wear. With running shoes, the cushioning may start to feel different before any visible changes appear. Use each pair for its intended purpose and allow wet shoes to air-dry naturally.

Are trainers suitable for running?

Casual trainers are not automatically suitable as running shoes. For running, check at least the midsole, weight, fit and outsole tread. A model designed for basketball, school or everyday use may offer different support and flexibility from a running shoe.

How do I care for shoes with good grip?

Remove mud with a soft brush and allow shoes to dry at room temperature. Avoid radiators and tumble dryers, as heat can damage glue and materials. Mesh, suede and leather trainers each require different cleaning products. Always check the care advice on the product page first and test any product on an inconspicuous area.