You can play volleyball in running shoes, but it’s not the best choice if you care about performance and injury prevention. While running shoes for volleyball may work in a pinch, they’re built for forward motion, not for the side-to-side movements and quick jumps that volleyball demands. This difference affects traction, stability, and even your joint safety.
Volleyball shoes, on the other hand, are designed with better grip, shock absorption, and lateral support—making them far more suitable for the court. Still, if you only play casually or once in a while, using running shoes for volleyball is acceptable, but upgrading to proper volleyball shoes will greatly improve comfort, balance, and control during play.
Why Running Shoes Are Poor Choices for Volleyball
Volleyball is a dynamic, multidirectional sport with frequent jumps, rapid lateral movement, and abrupt stops. Running shoes are engineered for forward motion, and thus show several key shortcomings when applied to volleyball play:
1. Heel-Elevated Sole Geometry
Running shoes typically have thick cushioning under the heel, creating a downward tilt of the foot. This shifts the center of gravity forward, which can lead to uneven landing pressures and instability—especially when landing from jumps or in lateral movements. This could increase your risk of ankle rolls or sprains.
2. Longitudinal Tread Patterns
Running shoes often feature grooves aligned with the forward–backward axis to enhance traction while running straight ahead. However, in volleyball, you constantly move laterally (side to side). Those longitudinal patterns offer minimal grip for side-to-side motion, making slips more likely.
3. Lightweight Construction, Low Reinforcement
To minimise fatigue, running shoes tend to use light, flexible materials. These materials—while suitable for running—offer limited structural support when subjected to the stresses of jumping, pivoting, and quick direction changes.
4. Lack of Lateral Stability & Containment
Because running shoes aren’t built to resist sideways forces, the upper materials and structure often fail to keep the foot stable during cutting or shuffling movements. In volleyball, misalignment or overextension is more likely in lateral or unpredictable motion.
From manufacturers’ guidance, volleyball shoes emphasise features like excellent grip, protective cushioning, and lateral stability—all things running shoes are not optimised for.
In short, while you can play volleyball in running shoes, doing so frequently or at higher intensity carries trade-offs in performance, safety, and joint health.
When Running Shoes Might Be Acceptable (Short-Term & Occasional Use)
If you’re a beginner playing very casually or infrequently, using running shoes temporarily may be tolerable. Many players on beginner forums admit running shoes suffice for light play—but with clear caveats.
However, even for occasional use, there’s risk involved:
- Reduced traction leads to slips
- Increased stress on ankles and knees
- Accelerated wear to surfaces or the shoes’ tread
- Poor performance under competitive conditions
If you find yourself playing more regularly, you’ll greatly benefit from upgrading to proper court or volleyball-specific shoes.
How to Choose the Right Volleyball Shoes
Investing in suitable volleyball footwear can enhance your performance, protect your joints, and reduce injury risk. Below are key criteria and recommendations.
A. Core Features to Look For
Regardless of playing position, all quality volleyball shoes should offer:
- Strong lateral stability and torsional support
- Excellent indoor court traction (non-marking rubber soles)
- Cushioning tuned for impact absorption and rebound
- Good fit and containment (heel lock, midfoot support)
- Durability under frequent jumping and abrupt motion
These differentiators—especially the focus on side-to-side movement—set volleyball shoes apart from running or other athletic shoes.
B. Matching Shoes to Court Surface
- Wooden indoor courts (e.g., gymnasiums): Smooth surface, so emphasis is on slip resistance and grip.
- Synthetic or rubberised indoor courts: Harder surface—look for more cushioning and durability in high-wear zones.
C. Matching Shoes to Playing Position
Each position has slightly different demands:
| Position | Primary Demands | Recommended Traits |
|---|---|---|
| Spikers / Blockers | Frequent jumping, lateral movement, strong cushion | Shoes with high responsiveness, forefoot bounce, shock absorption |
| Setters | Quick lateral shifts, short bursts, some jumps | Lightweight, agile shoes with solid support |
| Liberos / Defensive Specialists | Rapid change of direction, dives, low steps | Low-profile, stable, highly grippy shoes |
| Opposite / All-Rounders | Mixture of attack and defense | Balanced shoes with good cushioning + lateral support |
Brands like ASICS (Gel-Rocket, Gel-Tactic), Mizuno (Wave Lightning), Adidas (CrazyFlight), and Nike (HyperAce series) typically offer models tailored toward these roles.
Alternative: Multi-Purpose / Cross-Training Shoes
If volleyball is only a side activity for you—played once in a while or within a broader training regimen—a high-quality cross-training or multi-purpose gym shoe may serve as a compromise. These tend to be sturdier than running shoes, with reinforced sides, firmer heels, and better torsional rigidity.
Examples might include training lines from Reebok, Nike, or others. While they won’t perform as well as specialized volleyball shoes in high-intensity games, they offer a safer alternative to pure running shoes.
Common Footwear Myths & Misunderstandings
Myth 1: “Any sports shoes work for volleyball.”
Not true. Each sport’s footwear is optimised for its movement patterns. Running shoes lack the lateral support needed for volleyball, while basketball shoes, though better in some respects, may still have too much cushioning, thicker soles, or a higher centre of gravity for volleyball’s quick, low moves.
Myth 2: “High-top shoes protect your ankles.”
While high-tops may offer some proprioceptive support, they often limit ankle mobility. Effective ankle protection is more about technique and strength. If you have a history of ankle issues, a brace combined with a good low-mid volleyball shoe is usually a better strategy.
FQAs (Frequently Asked Questions)
Are volleyball shoes good for running?
No, volleyball shoes are built for court traction and quick side moves, not for the repetitive forward motion of running.
Are running shoes good for volleyball?
Only for beginners or casual play. They’re comfortable but don’t offer the support and balance needed for fast, multidirectional movement.
Can I use cross-training shoes for volleyball?
Yes, cross-trainers are a decent middle ground—they provide better side support and traction than typical running shoes.
Conclusion
Playing volleyball in running shoes might work occasionally, but they lack the stability and grip needed for quick court movements. For regular play, volleyball shoes are a smarter choice—they enhance comfort, performance, and help prevent injuries.
