This is a question that comes up every now and then, especially for those who are just getting into soccer or maybe have a pair of running shoes lying around. You might be wondering, “Why spend money on soccer cleats when i already have a running shoes lying around in the garage?
Well, here’s the thing: while you technically can use running shoes for soccer, it’s not always the best idea. There’s a lot to consider, from comfort and performance to injury prevention and durability.
Let me break this down so you can understand exactly what i mean.
What’s the Difference Between Soccer Cleats and Running Shoes?
Before going on whether you should use running shoes for soccer, it’s important you understand the main differences between the two types of footwear.
Soccer cleats and running shoes are designed with very different sports in mind, and each has unique features that make them better suited for their specific purposes.
Outsole and Traction
One of the most noticeable differences is the sole. Soccer cleats have studs (or spikes) on the bottom, which provide grip on grass or artificial turf.
This is for soccer players, as it helps them stay balanced while running, turning sharply, or stopping quickly. Running shoes, on the other hand, have flat rubber soles, which are designed to absorb shock and cushion your foot during straight-line running.
They offer little traction when you’re moving laterally or making quick stops and starts—two things you’ll do a lot of in soccer.
Let’s start with one of the most obvious differences—what’s going on underneath the shoe.
Soccer cleats have those studs (or spikes) on the bottom, which are there for a reason. They help you get a good grip on grass or artificial turf, which is crucial when you’re sprinting, turning, or stopping quickly.
Running shoes, however, have flat rubber soles. They’re designed to absorb shock and cushion your foot while you’re running in a straight line.
The problem? That flat sole won’t help much when you need to make quick side-to-side moves or stop suddenly, which happens all the time in soccer.
Weight and Design
Soccer cleats are lighter than running shoes. They’re built for agility, speed, and quick changes in direction—everything you need for soccer.
On the other hand, running shoes have more cushioning, which makes them heavier but also a lot more comfortable if you’re going the distance. Soccer isn’t about running straight for long periods; it’s about quick, sharp movements.
So, cleats are made to fit snugly and keep you in control of your feet.
Foot Protection
Kicking a ball is one of the core movements in soccer, and your feet are going to take a beating. That’s why soccer cleats offer more protection on the top of your foot. Running shoes don’t have that same protection because you’re not exactly using your feet to kick things when you’re running.
Instead, running shoes focus more on cushioning the soles of your feet since you’re pounding the pavement or trail. In soccer, it’s not uncommon to take a knock on the top or side of your foot, either from the ball or (unfortunately) another player stepping on you.
Flexibility
Running shoes are all about moving forward.
They’re flexible in a way that helps your foot go through a forward, straight motion. Soccer cleats, on the other hand, are designed for quick, sharp changes in direction.
They give you flexibility where you need it for all those pivots, turns, and sprints. The whole shoe is geared toward movement in multiple directions, not just straight ahead like in running.
CHECK OUT | Can I Play Soccer With a Sprained Ankle?
Can You Actually Use Running Shoes for Soccer?
So, can you use running shoes for soccer? The short answer: Yeah, you technically can.
No one’s going to stop you from showing up to the field in your running shoes. But should you? That’s where things get a little tricky.
Let me break down a few situations to help you decide.
Casual Pickup Games or Backyard Soccer
If you’re just having a friendly game with your pals or kicking a ball around in the park, running shoes can probably work.
You’re not moving at full speed, the stakes are low, and the surface—whether it’s grass or turf—might be forgiving. For these laid-back moments, you might get away with running shoes, especially if it’s just a one-off thing or you don’t play soccer regularly.
However, don’t be surprised if your grip and ball control aren’t great.
Running shoes just don’t give you the traction you need for quick cuts or changes in direction. Plus, controlling the ball with your feet won’t feel as smooth. You might slip more, and stopping quickly, especially on a wet field, could be a challenge.
Organized or Competitive Soccer
Now, if you’re in a league or playing any kind of serious game, running shoes are a no-go.
Not only might they not be allowed in some leagues, but they also just don’t give you what you need for high-level play. Soccer cleats are designed for the dynamic movements soccer demands.
Running shoes can put you at a disadvantage since they don’t offer the right support, traction, or foot control.
On top of that without the right grip, you’re more likely to slip or fall. That’s not just bad for your game—it could lead to injuries. Imagine going into a slide tackle with running shoes; you’re much more likely to lose control compared to someone in cleats.
A slip-up like that can lead to twisted ankles, sprains, or even more serious injuries.
Indoor Soccer or Futsal
Indoor soccer’s a bit different. On hard court surfaces, soccer cleats aren’t necessary. Most players opt for flat-soled shoes.
So, if you’re playing indoors or in a futsal match, running shoes could be okay if you’re keeping it casual. But even then, they’re not ideal. Indoor soccer shoes are designed specifically for traction on smooth surfaces and for better control of the ball.
Running shoes can cause you to slip on indoor courts, and they won’t give you that same feel for the ball. So, even if you’re playing indoors, soccer-specific shoes are usually the better option.
CHECK OUT | Why Does My Heel Hurt in Soccer? A Detailed Guide
What Are the Risks of Using Running Shoes for Soccer?
If you’re thinking about using running shoes for soccer over the long term, there are some risks involved. Let’s break them down:
Injury Risk
The game is all about quick changes in direction, sudden stops, and lateral movements. Running shoes just aren’t built for that. You might find yourself slipping, tripping, or losing your footing, especially on grass or turf. This can lead to ankle sprains, twisted knees, or worse—ACL tears aren’t out of the question.
Blisters and Discomfort
Running shoes are meant for forward motion, not side-to-side or pivoting movements. Wearing them while playing soccer can cause discomfort, blisters, or irritation. The fit just isn’t as snug and supportive as soccer cleats, especially when you’re constantly changing direction on the field.
Reduced Performance
Let be honest with you, running shoes are not made for kicking a ball. You won’t have the same control, precision, or touch on the ball as you would with cleats. If you’re serious about your game, this can get frustrating quickly.
Even in casual games, you might find yourself slipping or struggling to keep control of the ball.
Wear and Tear
Soccer’s tough on shoes, and running shoes just aren’t built for that kind of punishment. Kicking a ball, sprinting, and stopping suddenly can wear down running shoes much faster than cleats.
You’ll probably find your running shoes wearing out quickly if you use them regularly for soccer, meaning you’ll have to replace them more often.
When Running Shoes Might Be Okay for Soccer
There are a few situations where running shoes might actually be fine for soccer:
On a Dry, Flat Field
If you’re playing on dry, flat ground and just having a casual kickaround, running shoes could do the job. But if the field’s wet or uneven, you’ll probably have traction problems.
For Short, Casual Play
If you’re just playing for 10 or 20 minutes with friends and not too worried about your performance or getting injured, running shoes might work. But even then, be careful about slipping.
For Indoor Soccer in a Pinch
While indoor soccer shoes are ideal, running shoes could work if you don’t have anything else. Just remember that they won’t offer the same ball control or grip.
CHECK OUT | What is a Post-Grad Year in Soccer? A Comprehensive Guide
What Are Some Alternatives to Running Shoes for Soccer?
If you’re looking for something more versatile than soccer cleats but better suited for the game than running shoes, here are a few options:
Turf Shoes
These are a good middle ground. They have small rubber studs on the bottom, which offer better grip than running shoes but aren’t as intense as soccer cleats. They’re great for artificial surfaces or hard ground.
Indoor Soccer Shoes
These have flat, rubber soles, but they’re designed specifically for soccer. They give you better grip on indoor surfaces and more control over the ball than running shoes.
Hybrid Sneakers
Some brands make hybrid shoes that can work for multiple sports, including soccer. They might not have the specialized grip of cleats, but they offer better support for lateral movement than running shoes.
Final Verdict: Can You Use Running Shoes for Soccer?
So, in a pinch, yes, you can use running shoes for soccer.
But it’s not the best choice if you’re planning to play regularly, especially on grass, turf, or in a competitive setting. Running shoes just don’t have the traction, support, or foot control you need for soccer. They can also increase your risk of injury or impact your performance.
If you’re serious about soccer, even just for fun, it’s worth getting a pair of soccer cleats or turf shoes. They’re designed for the sport and will help you play better while keeping you safer. Running shoes might work for the occasional casual game, but they’re not a great long-term solution.
![How To Lace Soccer Cleats Like a Pro [2 Simple Ways]](https://soccerworth.com/wp-content/uploads/2024/12/Lacing-cleat.jpg)
