Can you play table tennis in running trainers?

You can, but they are not ideal. Running trainers are built for forward motion, with thick, cushioned heels and soft soles. Table tennis involves quick sideways steps and sudden stops, which suit low, flat indoor court shoes with lateral support and a grippy, non-marking sole. For regular play, court shoes are safer and more stable.

Why footwear matters in table tennis

Table tennis looks like an arm sport, but good players win points with their feet. Most movement is short, fast and sideways: shuffling across to cover a wide ball, stepping in for a short serve, then pushing back out. You also stop and change direction constantly. Your shoes need to grip the floor, keep your foot stable over the sole, and let you stay low.

The ITTF treats shoes as part of your kit. Regulation 3.2.2.1 lists "playing shoes" alongside shirt, shorts or skirt and socks as part of playing clothing (ITTF Statutes 2026). There is no rule about the type of shoe, but halls often require clean, non-marking indoor footwear.

Running shoes: designed for forward motion

Running shoes are built for a repeated forward stride. According to a foot specialist's guide to shoe design, they typically have:

• a thick, raised, cushioned heel to absorb impact as you land;
• a softer, flexible sole, often with a curved or rounded shape;
• less support at the sides, because running is mainly straight ahead.

Those features help when running, but work against you in table tennis. A high, soft heel raises your centre of gravity and makes the foot less stable when you push sideways. Soft or narrow soles can roll at the edge during a quick lateral step, which increases the risk of turning an ankle. Many running shoes also have outdoor treads that grip poorly on smooth sports-hall floors.

Court and table tennis shoes: low, flat and supportive

Indoor court shoes, including those made for table tennis, badminton, squash and volleyball, are designed for the opposite: short, fast, multi-directional movement. Typically they have:

• A low, flat sole, keeping you close to the floor and stable.
• Lateral support, with a firmer upper and sole edges that help stop the foot rolling over on sideways steps.
• A grippy gum or rubber sole designed for indoor floors, often non-marking.
• Less heel cushioning, because you rarely land heavily on the heel.

Table tennis shoes in particular tend to be light and very low-profile, because the movements are smaller than in badminton or squash.

What to look for in a shoe

• Indoor, non-marking sole. Many halls insist on it, and it grips smooth floors better.
• A flat, fairly thin sole. Avoid big heel stacks.
• Good side support. Press the side of the shoe; it should feel firm, not floppy.
• A snug fit. Your foot should not slide inside the shoe when you stop suddenly.
• Light weight. You will be on your toes for long periods.
• Keep them for indoors. Shoes worn outside pick up grit and lose grip quickly.

Are badminton shoes OK?

Yes. Badminton shoes are indoor court shoes with a flat, grippy sole and good lateral support, so they work well for table tennis. They are sometimes slightly heavier or more cushioned than dedicated table tennis shoes, but that rarely matters for club players. Squash and indoor volleyball shoes are also reasonable choices.

Do shoes matter for beginners?

Less than the bat, but more than many people think. If you play once in a while for fun, clean trainers are fine. Once you play weekly, at a club or in a league, a pair of indoor court shoes is a worthwhile investment. Better grip and stability help you move properly, and moving properly is the foundation of good technique.

The rest of your kit

Spinfinity does not sell shoes, but we stock the rest of your playing kit. Good sports socks help your shoes fit snugly and cushion the constant small steps; see our table tennis socks. Shorts with room to move help you stay low; browse our shorts. For shirts, and the colour rules that apply to them, read our guide to table tennis clothing rules. For bats and rubbers, see our equipment rules.

FAQ

Can I play table tennis in running shoes?

Yes, but they are not ideal. Running shoes have high, cushioned heels and less side support, which make quick sideways movement less stable. For regular play, indoor court shoes with a flat, grippy sole are better.

Do I need table tennis shoes?

Not specifically. Any good indoor court shoe, such as a badminton or squash shoe, works well. What matters is a low, flat, non-marking sole and good lateral support.

What sole is best for table tennis?

A flat, fairly thin gum or rubber sole designed for indoor floors, ideally non-marking. It grips smooth sports-hall floors and keeps you low and stable for quick sideways steps.

Are badminton shoes OK?

Yes. Badminton shoes are indoor court shoes with good grip and lateral support, so they suit table tennis well. They may be slightly heavier than dedicated table tennis shoes, which rarely matters for club players.

Do shoes matter for beginners?

A little. Clean trainers are fine for occasional play. Once you play weekly or join a club, indoor court shoes help you move safely and properly.

Kit up from the ankles up

Socks, shorts and shirts for every player. Browse our socks, or our full clothing range.