Running Shoes vs Tennis Shoes (and Everyday Sneakers) for New Runners

The short answer

The difference comes down to the movement each shoe is designed for. On's guide to the two puts it simply: tennis shoes need lateral support and a tread that grips from multiple angles, while running shoes are designed for forward motion and place a much greater emphasis on impact protection and shock absorption. A Couch to 5K plan is 27 sessions of forward motion, so the running shoe is the right tool.

Tennis shoes, court shoes or everyday sneakers?

"Tennis shoes" can mean two different things, so it's worth being clear which question you're asking. If you mean actual court shoes, the kind built for tennis, the design differences below are the answer. If you mean whatever sneakers are in your closet, skip to running shoes vs everyday sneakers. The conclusion for a new runner is the same either way.

Running shoes vs tennis shoes: the design differences

Can you run in tennis shoes?

You can, but it isn't what they're built for, and it isn't what the plan asks for. On says tennis shoes lack the specialized cushioning needed to protect your body from the repetitive impact of running. The NHS kit list for Couch to 5K asks for running shoes that support your feet. And the AAOS, the US orthopedic surgeons' academy, advises that if you take part in a single sport more than two times a week, you should buy a shoe designed for that sport (OrthoInfo). The NHS plan is three runs a week.

In fairness to anyone who has run in court shoes without trouble: a 2022 Cochrane review of running shoes and injury found no trials comparing running shoes with non-running shoes. The recommendation rests on how the shoes are designed and on expert guidance, not on a trial. We think that's enough to spend your money on a running shoe, and we won't claim that any shoe prevents injury.

What about starting in court shoes and upgrading later? Week 1 of the NHS plan is mostly walking, so the first sessions ask little of any shoe. But the running segments grow every week, and by the end of week 5 you're running 20 minutes without stopping. If you're going to buy running shoes anyway, buying them before week 1 means you learn the plan in the shoe you'll finish it in.

Can you play tennis in running shoes?

On's answer is no: its tennis expert says, "I would not recommend using running shoes for tennis," because running shoes are designed for forward motion and lack the lateral support that court movement needs, which On says increases the risk of ankle sprains. On also notes that hard-court shoes commonly add reinforced toe caps to cope with toe dragging on serves and rapid stops, a kind of wear running shoes aren't designed for. If you play both, you need both.

Running shoes vs everyday sneakers

The same logic applies to casual sneakers: the question isn't whether a shoe is athletic-looking, but whether it was designed for running. The AAOS sport-specific rule still applies, and the NHS still asks for running shoes. Two things are worth checking if you're tempted to run in what you already own:

• Is it a running shoe at all? If it wasn't designed for running, it wasn't designed around the running-specific cushioning described above.
• If it is an old running shoe, how old? The AAOS says EVA midsole foam starts to show structural damage after 120 miles and that by 500 miles a shoe has lost 45% of its initial shock absorption. Cleveland Clinic puts most running shoes' life at about 300 to 500 miles (Cleveland Clinic). A pair that's been your everyday sneaker for years may be well past that.

The reverse works fine: plenty of running shoes are comfortable for everyday wear, and some are pitched for it. Running Warehouse, for example, lists the Brooks Ghost 18 for casual walks and all-day wear. Just remember that every mile of errands is a mile off the shoe's running life.

If you play tennis and run

Plenty of people pick up running as a second sport. The AAOS guidance works for each sport separately: if you do something more than twice a week, it deserves a shoe designed for it, and the AAOS suggests shopping at a store that caters to that sport when you can. In practice that means two pairs, each kept for its own job.

• Don't take running shoes on court. That's On's clearest piece of advice, because of the lateral support they lack.
• Don't let court shoes creep into your runs. On says they lack the cushioning for running's repetitive impact.
• Track miles on the running pair. Cleveland Clinic's 300 to 500 mile range only helps if you know roughly where you are. Once you're past Couch to 5K, our when to replace running shoes guide explains the signs.

Switching from court shoes: what to look for

If you've only ever bought tennis or casual shoes, a few running-specific fit checks are worth knowing before you buy. Cleveland Clinic's running-shoe guide says to keep a thumb's width between your longest toe and the front of the shoe, that your heel should feel snug without slipping, and that you shouldn't feel pressure across the midfoot. It also suggests shopping later in the day, when feet are slightly swollen, and wearing your usual running socks. Running Warehouse's fit guide says running shoe size is typically a half size above your casual shoe, so don't assume your tennis-shoe size carries straight over.

On cushioning, you don't need the tallest shoe you can find. You need a plate-free road trainer that's comfortable for your longest session, which in Couch to 5K is a 30-minute run. Our how to choose running shoes guide walks through the steps, and the running shoe size guide covers measuring at home.

Three running shoes to start with

These are plate-free neutral daily trainers badged for Couch to 5K. The stability scores in the notes are RTINGS' ratings for running, not a sign that any of them suits a tennis court. Each value links to its source.

The Winflo 12 has the tallest lab-measured heel of the three (44.3 mm, per RTINGS) and is the heaviest; the Ride 19 has the lowest stack. Both the Cumulus 28 and the Winflo 12 measured noticeably higher drops in RTINGS' lab than their makers list, so if you know you prefer a lower drop, note that the Ride 19 has the lowest lab-measured drop of the three, at 9.8 mm.

Level by level

• Casual tennis, no running: tennis shoes. Nothing here changes that.
• Couch to 5K (C25K): running shoes. The NHS plan builds from 1-minute runs to a 30-minute run over nine weeks, three times a week.
• Tennis player starting to run: two pairs. Use each for its own sport.
• First 10K and beyond: running shoes, and possibly a second running pair later. All three picks are badged for 10K; see the rotation guide for when a second pair helps.

Which to buy

Saucony Ride 19 if you want a balanced first running shoe. RTINGS rated its stability 8.0/10 and calls the platform broad and planted; it comes in Wide for men and women.

ASICS Gel-Cumulus 28 if steadiness matters most to you. RTINGS rated its stability 8.7/10, crediting its wide outsole, firm forefoot and stiff heel counter, and calls it an easy shoe to trust for new runners. It comes in four widths, from Narrow to Extra Wide.

Nike Winflo 12 if cost is what's keeping you in old sneakers. RTINGS calls it a budget-friendly max-stack shoe and lists it for beginners, though it also calls it very heavy. On Amazon it's sold through third-party sellers.

More options, ranked for new runners, are in our best running shoes for beginners. If you're weighing a gym shoe instead, see running shoes vs training shoes.