There are distinct differences between athletic shoes, depending on what type of exercise or sport you intend to do. In addition to selecting the correct type of shoe for your activity, consider whether you are flat-footed or have a high arch. You can consider lacing your shoes in a certain way to provide more support or use special athletic-arch inserts.
Running Shoes
Running shoes are immediately recognizable by the two most common types. One has a stacked heel for maximum cushioning. When you wear them, you feel tipped forward. This is appropriate for a runner who is of lighter body weight. The other type has a lower heel and an obvious antiroll wedge that you can see if you turn the shoe sideways. That wedge helps prevent turning your ankles in or out and provides lateral stability. Trail running shoes have a knobby sole that looks like the tires of a mountain bike for better traction on dirt or rock.
Tennis Shoes
Tennis shoes have a flat, smooth sole and provide cushioning for the constant up-and-back movements on the court and short, quick turns for backhands or forehands. They generally do not go above the ankle line. They have a stiff rear sole to provide lateral support for moving side to side for rapid lateral baseline movements made on return of service. It would not be efficient to run for any distance above two miles in tennis shoes as they do not provide that kind of heel and arch support.
Cross-Trainers
Cross-trainers are appropriate for tennis, resistance training in a gym and running less than 20 miles a week. They are effective court shoes in that they have medium cushioning and provide some lateral support. For runners who log more than 20 miles a week, it is a better idea to train in a heavier shoe, as it will last longer and provide better cushioning and support to the arch. This is especially true for trail running.
Basketball
Basketball requires sprinting and jumping, demanding support for the ankle, knee, hip joints and the spine. There are lateral movements and the risk for turning an ankle when you land after jumping to shoot. Look for basketball shoes that are ankle height to give you support. The shoes should have a flatter sole than a running shoe but more support than a tennis shoe for the jumps.
Lacing and Shoe Inserts
There are many ways to lace shoes to give you better arch support, or you might consider using inserts to lift the arches. Looking at the shoe, you will notice eyelets that allow you to lace your shoes narrowly or broadly. Lace your shoes snugly but comfortably from the toe side to the ankles. In some cases, wearing athletic inserts can also provide additional cushioning if you are extremely flat-footed.
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