The Best Sports Shoes for Different Activities

Training sneakers should be sturdy enough to support lateral movement and provide stability for lifting moves. But they shouldn't be so tight that they restrict your foot movement or cause niggles.

"The best weight-training shoes are firm and sturdy but also flexible," says trainer Erika Hammond, who recommends the Nike Air Max 95 for high-intensity interval training (HIIT). She likes that these shoes create stability while allowing lateral movements.

Running

If you are a runner, then the best shoes for you will depend on your type of running and the surface that you're hitting. If you're training for a marathon, for example, then you'll want to focus on shoes that offer the kind of support needed for those long-distance runs. On the other hand, if you're going to be working up a sweat in a track workout then you'll need shoes that can handle those higher speeds and shorter ground contact times.

As a general rule, you'll also need to decide how much stability you need, with some people requiring more than others. And it's always good to rotate shoes so that your body doesn't get too used to one specific style, as that can cause muscle imbalances.

Some of the most comfortable shoes for runners that we've tested include the Hoka Arahi, which is a great choice for those looking to go the distance, and the Nike Vaporfly 3, a shoe made for serious speed work. The former features a combination of carbon fiber rods (ENERGYRODS) and an ultralight, responsive cushioning called LIGHTSTRIKE PRO that will help you maintain your stride length as you ratchet up the pace.

Similarly, the Hoka Clifton 9 is designed to handle both long distances and faster race paces. It offers 3mm of extra cushioning in the midsole for those who prefer that extra comfort, while its lightweight and more narrow fit will appeal to those who are seeking to shave off a few seconds from their time. This shoe's unique J-Frame, a firmer density foam shaped like a letter "J," wraps around the heel to provide additional support and help prevent foot fatigue.

Weight Training

While running shoes with a cushioned sole help absorb impact and are great for cardio, they'll throw off your balance and stability while lifting weights. Weight training shoes typically have a rigid sole that's designed for stability as well as a minimal heel drop. "To lift heavy, you need a firm foundation in the shoes," says holistic chiropractor Sarah Sponaugle. "An ideal shoe for weightlifting has a flat sole, good lateral support, and a wide toe box so your feet can spread out to create an even base of support," she adds.

For women, these Legacy Lifter IIs from Brooks are a great option for lifts up to 275 lbs. The flat, semi-cushioned shoes also have a low heel drop and an Exoframe heel that locks the foot in place during heavy lifting. The shoe's breathable mesh upper helps keep your feet cool and dry throughout your workout. It's a good option for CrossFit workouts that incorporate gymnastics movements as well, such as box jumps or rope slams.

While these Nike Metcon 7 shoes are technically considered to be running shoes, fitness experts say they're a great choice for gym-focused workouts with light lifting and short-duration higher-impact cardio. They feature a sturdy build that can withstand repeated rounds of box jumps, burpees, and fast-paced Fartleks, and a velcro tab at the top of the tongue ensures you don't have to interrupt your workout to retie your laces.

Jen Romanelli, co-founder of Trooper Fitness in New York City, recommends the same shoes for her clients who take high-intensity bootcamp classes. The shoe's low profile, lateral support, and wide toe box activate the muscles in the front of the foot and provide an even base for lifting. It's also comfortable during sprints and short lateral movements, like forward lunges. Explore these recommended shoes and more at DICK'S Sporting Goods with the added benefit of DICK'S Sporting Goods Coupon for exclusive savings on your fitness gear.

Cross-Training

HIIT workouts typically involve more side-to-side and start-and-stop movements than running, so you need a shoe that's sturdy enough to handle the wear and tear of those dynamic moves. Trainers like the Ryka Influence, Nike Metcon, and Reebok Nano X3 are all great options. They're designed with a grippy sole for lifting, plenty of cushioning for jumping exercises, and stiff ankle support to help with lateral movement—all essential features for cross-training workouts.

Shona Vertue, a yoga teacher and author of the book Body of Workout, says that she prefers shoes with a "varied level of stability and flexibility" to accommodate the different movements of cross-training. Her favorite pair of hybrid training shoes is the Nike Metcons, which she cites as providing stability for lunges and running while also being flexible enough to move the foot when doing plyometric exercises and sprints.

Another option is the Nobull Trainer, which has a flat sole and stiff heel support to accommodate lateral movement and jumping exercises. It's an especially good option for those who want to mix in heavy Olympic weightlifting and barbell leg exercises with plyometric and lateral movement.

The On Cloud X 3 is another excellent choice for hybrid training. It's a running shoe first and foremost, with Hoka's Meta-Rocker design, a curved outsole that rolls the foot as you walk, run, and jump. However, it still has the stability needed for squats and deadlifts in gym classes or at home.

PUMA's sleek Axelion Sleek 12 is another excellent choice for cross-training because it sits right in the middle of a running and weight-lifting shoe with its grippy sole and rigid heel. Alexis Fischer, a pilates instructor at MOVE by Lexfish, says that she loves the way these shoes "move with you" and that they're ideal for high-intensity workouts that involve bursts of running and jumping.

Tennis

Whether you're playing tennis, doing a boxing workout, or racquetball, shoes with good traction are key. These types of shoes typically feature a rubber outsole that's lined with textured patterns to grip slippery floors and surfaces. They also have flexibility in the sole under the ball of the foot for quick forward movements. A shoe with a softer sole is better for soft courts, while one with more tread is better for hard courts. Strategist junior writer Sanibel Chai recommends the Asics Gel Resolution.

Lacrosse

The game of lacrosse is fast-paced and requires players to make sharp cuts, change direction quickly, and stay balanced on slippery or uneven surfaces. The right cleats allow players to grip the ground and maintain control of their movements, protecting them from injuries caused by slips or falls.

Cleats come in a variety of styles and are designed for different playing surfaces. Some are made for turf while others are meant for natural grass or concrete. The best choice depends on the player’s preference and the type of playing surface they typically compete on.

Regardless of which cleats a player chooses, they must also consider the level of ankle support they need. The cut of the cleat affects how high up the shoe extends past the ankle. Low-cut cleats offer the least ankle support and are preferred by players who prioritize agility. Mid-cut cleats are a good balance between low and high, offering more ankle support than low-cut cleats but not restricting mobility like high-tops do.

Other factors to consider include the type of studs and whether they are molded or detachable. Molded studs are permanent and require less maintenance than detachable cleats, which need to be replaced regularly. However, molded studs are not as flexible as removable ones and may limit the movement of a player’s foot.

New Balance’s Freeze LX 3.0 Youth cleats, available at DICK'S Sporting Goods with a discount using DICK'S Sporting Goods Coupon, are an excellent option for young lacrosse players who need flexibility and stability. They feature Quixrail outer spikes for lateral cutting and a comfortable, lightweight upper that hugs the ankle. They’re also available in multiple color options. Explore these youth cleats and more at DICK'S Sporting Goods with the added benefit of the Sports and Outdoors Coupon for exclusive savings on your sports gear.

Conclusion

Choosing the right sports shoes for different activities is crucial to prevent injuries and enhance performance. Running shoes are ideal for jogging, while cross-training shoes are suitable for a variety of activities. For basketball, high-top shoes provide ankle support, and for court sports, shoes with non-marking soles are preferred. Whatever your activity, make sure to invest in quality sports shoes that fit well and provide the necessary support