How to Choose Sports Shoes to Move More Easily and Without Pain?
Find out how to choose the right sports shoes for walking or running. Complete guide on size, pronation, and comfort, so you can enjoy moving.
What you need to know now about how to choose sports shoes
The golden rule: Choose your shoes based on your main activity (running, gym, or walking) and leave about a finger’s width of space at the toe for maximum comfort.
The type of foot matters: Check if you have pronation, supination, or a neutral step before buying, to avoid joint pain.
When to try them on: Try on footwear in the evening, when your feet are slightly swollen, to simulate real conditions during activity.
Cushioning: For asphalt and hard surfaces, you need a sole with generous foam to absorb shocks.
Read the full article to understand exactly which model suits you and stop wasting money on shoes that pinch or hurt your feet.
Why the Right Sports Shoes Are Not Just a Fad?
There’s nothing more frustrating than going out for a run full of enthusiasm and coming back limping after two kilometers. Choosing the right footwear isn’t about design, but about the long-term health of your joints.
If you use street sneakers at the gym or stiff shoes for running, you’re basically inviting pain into your body. The right shoe works as an extension of your foot: it absorbs shock when you step on asphalt, keeps your ankle stable during squats, and lets your skin breathe.
Think of it as an investment in your daily comfort. When you feel good in your sneakers, you’re more likely to go for another lap in the park, right? It’s simple.
To see a wide range of models that combine technology with attractive design, you can explore our collection of sports shoes, where you’ll find options for every type of movement.
What should men pay attention to when looking for running shoes?
Men generally have greater muscle mass and a higher body weight, which means the impact with the ground is stronger with every step. That is why, when looking for running shoes for men, the number one priority should be the sole’s ability to absorb repeated shocks without deforming quickly.
Don’t just look at the futuristic design. Look at the heel. It should be rigid enough to keep the foot in place, while the midsole (the foam part) should be responsive.
Width of the insole: Men’s feet tend to be wider. Make sure the toes are not overlapping.
Shoe weight: For beginners, a slightly heavier shoe with more protection is better than an ultra-light racing shoe.
Breathability: If you sweat a lot, look for mesh with large openings in the upper.
What should women pay attention to when choosing their running shoes?
Women’s feet have completely different shapes and needs when it comes to running biomechanics. From heel width to the way the hips influence landing on the ground, women’s shoes are built with a specific architecture to prevent knee and back pain.
Don’t choose the shoe just because it looks good in photos or has a pretty color. What matters enormously is how the material feels on the foot and how the sole responds to your weight.
Specific shape: Women usually have a narrower heel relative to the front of the foot. If you choose a unisex model or a men’s model in a small size, you may feel your heel slipping, which quickly leads to painful blisters.
Foam density: Because women have, on average, a lower body weight than men, the midsole of women’s shoes is made from a less dense, softer foam. This allows proper shock absorption even without pressing very hard on the shoe.
Q angle and support: Women’s wider hips create a different foot-to-knee angle (known as the Q angle), which often predisposes them to more pronounced pronation and ligament stress. That is why many women’s shoes offer slightly modified arch support.
If you want to find the model that fits you perfectly, take a look at the collection of women's sneakers and filter by color, style and brand!
How do you know if you have pronation or supination and why does your foot type matter?
You may have heard these terms mentioned in discussions about marathons, but they apply to anyone who walks. Pronation and supination describe how your foot rotates inward or outward when it hits the ground.
The easiest test? Step out of the shower with wet feet and step onto a piece of paper or dry tile.
If you see the entire sole printed (flat feet), you probably have overpronation. The foot rotates too much inward.
If you see only the heel and the forefoot, with a thin band between them, you have supination (high arch).
If it is somewhere in the middle, you have a neutral stride.
What are the best gym and fitness sneakers?
Here’s a classic mistake: going to the gym with running shoes. Fitness sneakers or crossfit shoes are built completely differently because the movements are different. When running, you move forward; in the gym, you move laterally, lift weights, jump onto boxes.
If you do squats or deadlifts with a soft foam sole (specific to running), you’ll be unstable, as if you’re standing on a waterbed. For the gym, you want a flat, grippy, and low-profile sole.
Flat sole: Gives you direct contact with the ground for maximum stability when lifting weights.
Lateral support: The shoe’s side walls need to be reinforced so your foot doesn’t slip when doing lateral lunges.
Crossfit sneakers: These are good hybrids – they have a slightly firmer heel for lifting, but a flexible toe for jumping or short runs.
Skroutz.ro is a safe destination for online shopping. Users have access to a vast catalog, with over a million products. We offer a simple and advantageous shopping experience, both in Romania and in Europe.
What shoes should you choose for running on asphalt or hard surfaces?
Asphalt doesn’t forgive. It’s hard, it doesn’t absorb any impact, so all the shock goes into your ankles, knees, and hips. When you’re searching for top road running shoes, the keyword is “cushioning.”
Don’t skimp on sole thickness when running in the city. You need EVA foam or proprietary technologies (like Boost, Gel, React, etc.) that work like a spring.
Thick midsole: It’s the layer between the rubber outsole and the insole. That’s where the magic happens.
Drop: The height difference between the heel and the toe. For road running, a medium drop (8-10mm) helps most runners absorb shock more easily on the heel.
Abrasion resistance: Asphalt eats away at the outsole. Look for durable rubber in the contact areas.
If you plan to leave the asphalt and explore unpaved trails, check out the hiking shoes category, where grip and ankle protection become top priorities!
What are the best walking shoes and which brands should you look for?
You might think any shoe will do for walking. “I’m just walking, not running a marathon.” Wrong. If you spend a lot of time on your feet or take 10,000 steps a day, you need the best walking shoes, otherwise you’ll come home with a stiff back.
Big brands have invested heavily in biomechanical studies. When you see a top 10 shoe brands list, Hoka, Skechers, Asics, or New Balance are usually there for a reason: comfort.
Skechers are famous for their memory foam insoles – perfect for standing for long periods.
Hoka One One have massive soles that make you feel like you’re walking on clouds.
Adidas (Ultraboost range) offers excellent energy return, so your feet don’t feel heavy.
They don’t have to be expensive, but they do have to be dedicated. Shop simply and safely on Skroutz, the largest marketplace in Greece, and choose brands known for reliability.
How do you measure your foot correctly so you don’t get the wrong size?
Did you know your foot size changes throughout your life? Or even throughout the day? Don’t order the size you wore in high school out of habit.
The size and proper fit of sports shoes is best determined in the evening. After a day of activity, your feet are a bit swollen – just like they’ll be after 30 minutes of running.
The finger test: Put the shoe on (with a sports sock!). You should have a thumb’s width of space between your longest toe and the tip of the shoe.
Width: If you feel the shoe is tight on the sides, don’t hope it will stretch. Modern synthetic materials don’t stretch much. You need a wider model.
Heel: It shouldn’t slip up and down when you walk. If your heel comes out of the shoe, you’ll get blisters quickly.
What do cushioning, drop, and stability mean in a sports shoe?
You land on the product page and see a list of specifications that seem to be written in another language. Let’s translate them, because understanding them helps you know what you’re buying.
Shoe cushioning: Refers to the shoe’s ability to absorb impact.
High: Soft, plush feel. Good for long distances and recovery.
Low/Firm: You feel the ground, have higher speed, but less protection.
Drop: It is the slope of the shoe.
High drop (10-12mm): The heel is much higher than the toe. Good if you land on your heel.
Low drop (0-4mm): The foot stays almost flat. Encourages landing on the front part of the sole (more natural, but requires getting used to).
Stability: Rigid elements (plastic or dense foam) usually placed on the inside of the sole to prevent the foot from collapsing inward (overpronation).
How do you take care of sports shoes so they last longer?
You’ve bought cool sneakers, now let’s not ruin them in the first month. Caring for sports shoes is simple, but many people get it wrong out of convenience.
The number one enemy? The washing machine at high temperatures and drying on a radiator. Excessive heat loosens the adhesives and destroys the foam in the sole (that cushioning we were talking about).
Cleaning: Use an old brush, lukewarm water, and neutral soap.
Drying: Take out the insoles, untie the laces, and let them air dry in the shade. If you put them on a radiator, they can become irreparably deformed.
Rotation: If you run daily, it’s ideal to have two pairs. The foam needs about 24 hours to return to its original shape after being compressed.
What you need to do now (next steps):
Do the water test: Go to the bathroom, wet your soles, and step on a piece of paper to see whether you have flat feet (pronation) or a high arch (supination).
Measure your foot in the evening: Take a measuring tape and measure the length of your foot tonight. Compare it with the brand’s size chart for the model you want to buy (it differs from Nike to Adidas!).
Set your purpose: Write down where you’ll use them 80% of the time. Asphalt? Gym? Walking around the city? That determines the category.
Go to Skroutz: Use the filters for size and brand and add to cart the model that meets the technical criteria, not just the aesthetic ones. Buy easily and safely from Skroutz, the largest marketplace in Greece.
For dry-cleaning-like results at home, we recommend avoiding makeshift solutions and using dedicated products that protect the material. Check out our wide range of shoe care products, where you’ll find cleaning, waterproofing, and deodorizing sprays, ideal for keeping your sneakers looking like new for as many seasons as possible.
Frequently asked questions about how to choose sports shoes
Can I use running shoes for walking?
Yes, absolutely. Running shoes are excellent for walking, especially if you have long distances to cover or spend a lot of time on your feet, because they provide superior cushioning and protect the joints better than casual sneakers.
How often should I replace my running shoes?
In general, running shoes should be replaced after about 600-800 kilometers. If you don’t track distance, pay attention to signs of wear: unevenly worn outsole, loss of foam elasticity, or the appearance of unusual knee or shin pain after training.
Is it okay to buy sports shoes a half size larger?
It is recommended to leave space at the toe, but “half a size” differs from one brand to another. The correct rule is to have about 1-1.5 cm of free space between your big toe and the tip of the shoe when standing, wearing sports socks.
What happens if I wear shoes for pronation but I have a neutral stride?
If you wear corrective shoes (stability shoes) without needing them, you risk forcing your foot to land outward (supination). This can lead to ankle pain, iliotibial band tension, or even back pain, because you alter the body’s natural biomechanics.
Can I wash sneakers in the washing machine?
Although many people do it, manufacturers do not recommend machine washing, especially at high temperatures or with strong spinning. Hot water and harsh detergents can dissolve the glue and stiffen the materials. The safest option is to wash them by hand with a soft brush.
What differentiates the models included in the road running shoes top from those for hiking?
The models that make it into the road running shoes top stand out through a midsole with superior cushioning designed to absorb the hard impact of concrete and through a smooth yet abrasion-resistant outsole, while hiking footwear is stiffer, heavier, and has prominent lugs for grip on dirt or gravel.
For what activities can I use a pair of training sneakers if I don’t go to the gym?
A pair of training sneakers is extremely versatile and can be successfully used for aerobic classes, Zumba, jump rope, or at-home HIIT workouts, because their construction provides lateral stability and support for quick movements in all directions, not just forward.
When is specialized track-and-field footwear with spikes necessary?
You need track-and-field footwear with spikes, also known as spikes, only if you train on a synthetic tartan track and want maximum performance in speed and grip. These shoes are completely unsuitable for asphalt or recreational running because of their lack of cushioning and sole rigidity.
Why can worn running shoes cause me back pain?
Even if they still look good on the outside, old running shoes have compressed foam in the sole and can no longer absorb the shocks from ground impact, which means all the vibration from each step is transmitted directly to the ankles and knees and up to the lower back, causing discomfort or chronic pain.
Photo source: Unsplash, Pexels
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