Road Running

How many kilometres should you run each day? Discover the ideal running distance for beginners and learn how to build endurance safely with Supersports.

Skipping your warm-up is the leading cause of running injuries and heavy legs. Join Supersports to discover 6 essential 5-minute pre-run warm-up exercises designed to activate key muscles, protect your joints and Achilles tendon, and prep your cardiovascular system. Boost your running performance, prevent strains, and unlock your smoothest stride from the very first kilometer.

Both are shoes used for physical activities, but running shoes and training shoes ldiffer significantly in features, functions, and technical specifications. Read the following article to understand these differences and find the pair that best suits your needs.

1. Differences Between Running Shoes and Training Shoes

1.1. Differences in Features and Functions

The first difference between running shoes and training shoes lies in their features and intended use. The names themselves already signal their distinct purposes:

• Running shoes are made for walking and running.
• Training shoes are made for sports such as Yoga, Gym, Fitness, Street Workout, TRX, etc.

Training shoes support a wide range of movements, including: cutting, stopping, bending, jumping, and quick changes of direction.

In each sport, the feet move in a different way, with different movement demands. During multi-functional sports like Zumba, Fitness, Cross-Training, Calisthenics, etc., the body moves flexibly in all directions — forward, backward, rotating, and laterally. In contrast, when running, the body moves in a straight line and always faces forward, with no rotation or lateral movement at all. That is why running shoes cannot be used for training purposes, and vice versa.

Each type of shoe is manufactured and designed with specific criteria to protect the feet from the impact of the ground. Therefore, wearing the wrong type of shoe can restrict movement due to drag or rigid structure, leading to injury.

 

Wearing the right shoes helps minimize injuries

1.2. Differences in Design and Technical Specifications

Shoe Sole:

• For training shoes , rubber pieces are always fitted on both sides of the sole, designed to provide better grip during lateral and diagonal movements.

• For running shoes , some models remove the rubber entirely from the sides and retain it only at the toe and heel. Since running only involves straight forward motion, this design helps make running shoes lighter than training shoes.

 

Shoe Upper:

• For training shoes , the upper is always more reinforced using firm, sturdy materials. This keeps the entire ankle and foot securely in place inside the shoe during multi-directional movement.

• For running shoes , unnecessary components are removed to reduce the overall weight of the shoe. Running shoes are shaped to conform to the natural form of the foot, ensuring comfort throughout long runs.

1.3. Differences in Product Names on the Label

Another important distinction between running shoes and training shoes is the product name on the label. This is the easiest way to tell them apart for those who don't yet have much experience choosing shoes for running or training:

• Multi-purpose training shoes: The label usually includes words like Training, Trainer, TR, Cross, etc. Some examples include New Balance Minimus TR, New Balance Fuel Cell Trainer, and similar models.
• Running shoes: There is no standardized naming convention on the label. Brands typically name their shoes in their own way. Some brands include the terms "Run" or "RN" to help users identify them. Of course, if you don't see any of the terms found on multi-purpose shoe labels, there's a good chance the shoe is a running shoe. Products such as Skechers GO RUN RIDE 9 and Skechers GO RUN PULSE are running shoes you can explore.

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2. Consequences of Choosing the Wrong Shoes

Discomfort When Wearing

Wearing shoes that don't match their intended purpose will cause discomfort, foot pain, and swelling during physical activity. Conversely, shoes designed for your specific needs — fitting well and feeling cushioned — keep you comfortable and confident during training or running.

 

The right pair of shoes keeps you comfortable in every workout

Reduced Performance

Shoes cannot perform to their full potential when used for the wrong purpose. If you use training shoes for running, you won't feel the smooth cushioning support throughout your run. Conversely, wearing running shoes for training activities reduces flexibility, grip, stability, and foot protection.

Risk of Injury

Running shoes and training shoes are each designed with features that meet their specific intended use. Using the correct shoe minimizes injury risks during exercise. Wearing the wrong type of shoe puts you at risk of:

• Wearing training shoes for running causes discomfort and can lead to plantar fasciitis over time (a common cause of heel pain)
• Wearing running shoes for jumping exercises can cause ankle or knee injuries, as the cushioned sole of a running shoe makes landing feel unstable
• Wearing running shoes for rotational or lateral/diagonal movements increases the risk of ankle sprains due to the elevated heel

GEL-NIMBUS™ 24 enhances your training and minimizes injury

3. Frequently Asked Questions About Running Shoes and Training Shoes

3.1. Can You Use Running Shoes at the Gym?

Whether running shoes work for gym training depends on what you're doing:

• If you focus on push-ups, cycling, treadmill running, yoga, etc., running shoes will meet your needs.
• If you do more specialized workouts like HIIT, CrossFit, Deadlift, etc., it's best to choose a quality pair of training shoes.

3.2. Can You Wear Training Shoes for Running on a Treadmill or Outdoors?

Multi-purpose training shoes can be used for both outdoor and treadmill running. However, note that you should only use them for short distances under 10 km. Multi-purpose training shoes are generally heavier and not suitable for long runs over 10 km.

If you participate in races with longer distances, it's best to invest in a dedicated pair of running shoes for optimal performance.

Depending on the situation, you can flexibly use running shoes in place of training shoes

Overall, running shoes and training shoes differ significantly in features, design, and intended use. If you're still exploring your options or unsure which type of shoe you need, visit Supersports — your destination for authentic sporting goods. We are proud to be a specialist provider of men's and women's running shoes and training shoes from the world's most trusted brands.

 

HOKA KAWANA — a shoe that bridges training and running

Visit Supersports now, a store  specializing in authentic shoes at great prices , to own a genuine pair of running or training shoes.

With our expertise, experience, and wide range of available footwear, Supersports makes it easy for you to find the right shoes for your needs and purpose — beautifully designed and reasonably priced. Browse the Supersports website or shop in person at over 18 Supersports stores nationwide for the best advice!

 

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The UA Velociti Elite racing shoes are designed with one goal in mind: to maximize performance on long-distance tracks. Let’s explore the shoes that broke the 2025 marathon record!

The latest version of the Clifton series: HOKA Clifton 10 – upgraded to deliver the smoothest daily running experience yet. Discover it now!

Quick View I. HOKA – A Leading Brand in Running Shoes Technology II. Bondi 9 – A New Leap in Super Soft Cushioning Technology 1. Max Cushioned with SCF EVA Foam Technology 2. Impressive Cushioning Height – Maximum Support for Every Step 3. MetaRocker – Flexible Movement, Energy Efficiency 4. Wider Sole – Improved Stability, Reduced Injury Risk 5. Modern Upper – The Perfect Blend of Breathability and Foot Comfort III - Real-life Experience – What Makes the Bondi 9 Special? 1. First-time Feel: 2. Long-distance Running 3. Everyday Running 4. What Makes the Bondi 9 Different from Previous Versions? 5. Who is the Bondi 9 for? IV - Is the Bondi 9 Worth the Investment? V - Where to Buy Authentic HOKA Bondi 9 Shoes?

 

HOKA Bondi 9 has officially arrived on the market and marks a significant breakthrough in the world of max cushioned shoes. Designed to be suitable for both professional competitions and daily running, the 9th version of the legendary Bondi series focuses on the message of "Support that never stops" and solidifies its position as a premium long-distance running shoe choice without carbon plates. The improvements in cushioning, design, and materials help Bondi 9 provide a smoother, more stable running experience than ever before, ready to accompany you on every journey. Explore the details of this groundbreaking version with Supersports in the article: "HOKA Bondi 9: Next-Level Innovation, Max Cushioned Shoes."

I. HOKA – A Leading Brand in Running Shoes Technology

HOKA was established in 2009 in the French Alps by two runners who wanted to create a shoe that would make downhill running feel as light as flying. From the very beginning, HOKA caught the attention of ultramarathon runners thanks to its unique cushioning design, offering superior comfort and stability. However, the brand didn't stop in the specialized segment but quickly expanded its influence to athletes seeking comfort and maximum performance for daily running.

HOKA has established itself as a pioneer in the running shoes industry with innovative breakthroughs. A major turning point came in 2010 when HOKA introduced the Bondi – a revolutionary shoe combining ultra-light materials with max cushioned. This is the core element of HOKA’s DNA, creating a smooth, stable, and comfortable running experience that many athletes love. Throughout its development stages, the brand has continuously innovated with improvements in cushioning height, materials, and design, helping HOKA maintain its leading position in the running shoe industry. Today, HOKA shoes not only serve professional athletes but also become the ideal choice for those who want to enjoy a dynamic life every day.

The HOKA Bondi 9 – the latest version of the legendary running shoe series – has officially launched! Continuing its legacy while introducing groundbreaking improvements, it offers an even better running experience than ever before.

II. Bondi 9 – A New Leap in Super Soft Cushioning Technology

1. Max Cushioned with SCF EVA Foam Technology

Bondi 9 marks a significant milestone by being the first to apply SCF EVA foam technology, replacing the traditional EVA. This innovation brings considerable benefits, particularly focusing on three key factors to improve the running experience:

• Smoother, more durable, and lighter than traditional EVA: SCF EVA brings a comprehensive improvement in running feel. Thanks to optimal material density, the cushioning layer not only makes the shoe lighter but also enhances comfort, providing maximum comfort throughout the run. This is especially important for long-distance runners, helping them maintain performance without feeling heavy or stiff.

• Superior shock absorption: SCF EVA is designed to efficiently disperse impact forces, reducing pressure on the feet, knees, and joints. Upon landing, this technology minimizes shock impact, reduces the risk of injury, and protects the runner's legs, especially on long or uneven terrain.

• Better bounce: One of SCF EVA's breakthroughs is its quick energy return, making every stride smoother and more efficient. Thanks to high rebound, the runner can fully utilize the body's natural push force, improving speed and flexibility during movement.

These factors not only enhance performance but also provide a smoother and more durable running experience. SCF EVA is not just a simple improvement but also an important step forward, reinforcing HOKA's leadership in pioneering the use of modern technology to best support runners.

2. Impressive Cushioning Height – Maximum Support for Every Step

HOKA continues to affirm its leading position with the signature thick cushioning design, offering maximum support for runners. The Bondi 9 has upgraded cushioning heights of 43mm (heel) / 38mm (toe) for men's shoes and 42mm (heel) / 37mm (toe) for women's shoes, a 20% increase compared to the original Bondi B version. This change significantly enhances performance, providing a smoother and more stable feel with every stride.

With a thicker cushioning layer, the impact force during landing is efficiently dispersed, reducing pressure on the feet and joints. This not only supports long-distance runners by reducing foot fatigue but also helps prevent muscle strain, providing maximum comfort on long runs. The increased cushioning height not only boosts comfort but also optimizes running performance, helping maintain better form without worrying about fatigue or muscle strain. This is one of the core factors that helps HOKA stand out in the sports footwear industry.

3. MetaRocker – Flexible Movement, Energy Efficiency

The gentle curve design of the MetaRocker supports a natural rolling motion from heel to toe, helping reduce energy loss while running. This is especially useful for long-distance runners, helping maintain a steady pace and reducing stress on key muscle groups.

4. Wider Sole – Improved Stability, Reduced Injury Risk

The Bondi 9 is designed with a wider sole, improving stability when running, ensuring the feet stay secure and reducing the risk of ankle sprains. This design works well on various surfaces, from streets to treadmills, offering confidence and maximum comfort with every step.

5. Modern Upper – The Perfect Blend of Breathability and Foot Comfort

The upper part of the Bondi 9 has been improved with technical mesh fabric that contains 55% recycled polyester, ensuring breathability while being environmentally friendly. The soft 3D collar makes it easy to slip the shoes on and provides comfort even during long periods of wear. The upgraded lacing system ensures a secure fit without pressure, optimizing the experience for runners.

III - Real-life Experience – What Makes the Bondi 9 Special?

1. First-time Feel:

The Bondi 9 provides a soft feel from the moment you slip your feet in. The SCF EVA foam helps reduce pressure on the feet, offering maximum comfort without feeling stuffy or uncomfortable. Notably, the Bondi 9 Wide version, with its wider sole, also enhances stability, especially for those with wider feet or those needing more support while moving.

2. Long-distance Running

The Bondi 9 truly shines during long runs. With superior shock absorption, the Bondi 9 helps minimize foot fatigue and maintains performance throughout long-distance runs. The SCF EVA foam technology efficiently absorbs impact, reducing pressure on muscles and joints, enabling smoother and more durable movement on different types of terrain.

3. Everyday Running

With a design that doesn’t include a carbon plate and focuses on cushioning, the Bondi 9 is also friendly for everyday runners. The super-soft SCF material allows smooth movement on streets, while the Active Foot Frame™ heel support system ensures a stable and precise fit, making it ideal for beginners.

4. What Makes the Bondi 9 Different from Previous Versions?

The Bondi 9 inherits and enhances key features from previous versions, specifically:

• The SCF EVA foam replaces traditional EVA foam, providing greater durability and a softer feel.

• Improved shape with a wider sole, enhancing stability while running.

• A smoother MetaRocker system, providing a natural transition from heel to toe, reducing energy loss.

• The soft 3D collar makes it easier to slip on the shoes and increases comfort during long periods of wear.

5. Who is the Bondi 9 for?

The Bondi 9 is the ideal choice for those seeking comfort and maximum support with every step:

• Everyday runners: The design, without a carbon plate and focused on cushioning, is easy to use for runners at all levels.

• Long-distance runners: With exceptional shock absorption and thick, soft cushioning, the Bondi 9 helps maintain comfort even on long runs.

• Athletes needing recovery: The SCF EVA foam absorbs shock efficiently, reducing pressure on muscles and joints, providing maximum support for those recovering from injuries.

• Those who prioritize comfort: Not just for running, the Bondi 9 is also suitable for everyday activities thanks to its comfortable, lightweight, and stable design.

The Bondi 9 is not just a running shoe but a reliable companion, helping you confidently conquer every path and goal in life.

IV - Is the Bondi 9 Worth the Investment?

The Bondi 9 is not just an ordinary running shoe but a combination of advanced cushioning technology and optimal design, providing the most comfortable running experience. So, is it really worth investing in the Bondi 9? Below are the strengths and limitations to consider before deciding to invest in this version.

Strengths:

• Super-soft cushioning, maximum support: SCF EVA technology efficiently absorbs shocks, reducing pressure on feet and joints, providing a soft feel throughout the run.

• Superior stability: With the wide sole design and MetaRocker system, the Bondi 9 helps runners maintain better balance, minimizing injury risks across various terrains.

• Better support for long-distance running: Thanks to fatigue reduction and performance enhancement, the Bondi 9 is an ideal choice for long-distance runners or those recovering from injuries.

Weaknesses:

• Higher price: Compared to other shoe models, the Bondi 9 is in the premium segment, which might not suit those looking for a more affordable running shoe.

• A bit bulky design: The thick cushioning provides exceptional comfort but also makes the shoes appear larger, which may not appeal to those who prefer a more compact style.

If you're looking for a pair of shoes with good shock absorption, support for long runs, and maximum comfort, the Bondi 9 is a worthy choice. Although it has a higher price than some other models, the advanced cushioning technology and stability improvements make it a solid investment for those who prioritize comfort and performance when running.

V - Where to Buy Authentic HOKA Bondi 9 Shoes?

HOKA Bondi 9 is officially available in Vietnam! You can purchase the authentic product now on the Supersports Vietnam website: https://supersports.com.vn/, or visit Supersports stores nationwide to experience and own this quality pair of shoes.

Check out the list of stores below:

• Supersports Lotte Mall Tây Hồ

• Supersports Lotte Liễu Giai

• Supersports Aeon Long Biên

• Supersports Robins Crescent Mall

• Supersports Estella

• Supersports Da Nang

Supersports is the #1 OFFICIAL RETAILER AND DISTRIBUTOR OF QUALITY SHOES, APPAREL, AND SPORTS ACCESSORIES IN VIETNAM. The brand is part of Central Retail – a leading Thai retailer.

Supersports owns a retail system with over 30 famous sports brands such as: Nike, Adidas, Crocs, Puma... Among them, Supersports exclusively distributes brands like: Under Armour, HOKA, Columbia and Fila. We are committed to providing the best official products and top-quality items for sports enthusiasts in Vietnam.

Bondi 9 continues to affirm HOKA’s position in the field of max cushioned running shoes. With groundbreaking improvements in materials and design, this will be the ideal choice for running enthusiasts who seek lasting comfort every day. Get ready to experience the "smooth glide" with every step in the HOKA Bondi 9! Visit Supersports today and get yours now!

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Ngày nay mọi người dần quan tâm đến sức khỏe của bản thân nhiều hơn, từ đó nhu cầu tham gia thể dục thể thao cũng tăng mạnh và chạy bộ là bộ môn được những người muốn phát triển thể lực bền vững ưu tiên chọn lựa. Việc sở hữu một đôi giày chạy bộ tốt sẽ ảnh hưởng rất nhiều đến quá trình luyện tập, tuy nhiên hiện nay vẫn có không ít khách hàng không biết nên mua giày chạy bộ nào và mua chúng ở đâu

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Giới chạy bộ đánh giá giày Hoka ra sao? Hoka là thương hiệu giày chạy bộ chất lượng hàng đầu thế giới với những đôi giày siêu nhẹ, siêu bền cùng nhiều tính năng tuyệt vời khác. Cùng tham khảo những mẫu giày tốt nhất đến từ thương hiệu Hoka.