Shoes are a key component of any outfit, and this is certainly true for your running kit. While personal style and fit preference play a key role in choosing the right running shoe, there are many more factors to consider, such as arch support, cushioning, breathability, and distance. Simply put, choosing the best running shoes can be overwhelming, especially if you’re new to the sport.
While finding the right fit is never easy, allow me to make the job a little easier — as an avid runner and longtime fitness journalist, I’ve tested hundreds of running shoes over the years. I also polled running coaches, AskMe editors, and other running enthusiasts to compile a list of the best running shoes for women.
Our Top Picks
Best road running shoe: Brooks Glycerin 21, $160
Best long-distance running shoe: Cloudmonster 2, $170
Best Lightweight: New Balance Fresh Foam X 1080v13, $165
Best trail running shoe: Hoka Speedgoat 5, $155
Best running shoe for beginners: Nike Pegasus 41, $140
Best for game day: Adidas Adios Pro 3, $250
Best for flat feet: Saucony Omni 22, $140
in this story
What should you pay attention to when wearing running shoes?
How are road running shoes different from terrain running shoes and race day running shoes?
How to determine the support and cushioning you need
Why should I replace my running shoes?
Best Road Running Shoe: Brooks Glycerin 21
Why we love it: Loved by many runners (myself included), these neutral shoes are the perfect sneaker to lace up before hitting the road. “They keep my knees and feet happy on long runs due to their ultra-soft cushioning and support. On race day, they do their job so I can focus on my job — crossing the finish line,” said Erin McGrady, a five-time marathon finisher and founder of the Asheville Run Crew, a local running club that hosts free pop-up runs for the LGBTQ+BIPOC+ally community in the Blue Ridge Mountains. Additionally, they also have American Podiatric Medical Association (APMA) approval.
Width: Medium or wide
Weight: 8.8 ounces
Heel Drop: 10mm
Available colors: 14 (bright white, black, coconut, etc.)
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Best long-distance running shoe: Cloudmonster 2
Why we love it: “Although they’re known for being a favorite among the finance bros, don’t be fooled—Cloudmonster’s range is amazing,” says Izzy Seidel, founder of Sad Girl Track Club. “These everyday sneakers are great for runners who like a slightly sturdy but comfortable shoe, and the fun and unique colors are an added bonus.” Talia Abbas, senior shopping editor at Eskume, has been running for over 15 years and also loves wearing Cloudmonsters on her daily runs. They have plenty of cushioning and plenty of flexibility, making them perfect for long runs.
Width: Standard
Weight: 8.1 ounces
Heel Drop: 6mm
Optional colors: 10 (fog, moon, mist, etc.)
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Best Trail Running Shoe: Hoka Speedgoat 5
Why we like it: The Hoka Speedgoat has a lot of cushioning (especially for a trail shoe) and super-grippy lugs, allowing you to run on trails without feeling the rough terrain under your feet. Despite their impressive cushioning, these shoes will keep you feeling light and nimble when you’re running on rocky roads or trails in loose soil. Whether I’m heading into the mountains or on the Joshua Tree Trail, these are my personal go-to shoes. I also like that they have a toe box to protect your feet from rocks and debris.
Width: Standard
Weight: 8.50 ounces
Heel Drop: 4mm
Optional Color: 2(White, Sandstone)
Seat cushion: medium
Best running shoe for beginners: Nike Pegasus 41
Why we like it: The Nike Pegasus is a sneaker that’s universally loved by runners (including AskMe editors). It’s a great unisex everyday option for all levels, but it’s especially appealing to beginners because of its good balance of support and lightness. The latest model has an updated mesh upper and new foam in the midsole, making the shoe lighter, more breathable, and more flexible than previous iterations.
Width: Standard
Weight: 8.8 ounces
Heel Drop: 10mm
Optional color: 10 kinds(black, pink, multi-color, etc.)
Seat Cushion: Standard
Best Lightweight: New Balance Fresh Foam X 1080v13
Why we love it: This New Balance sneaker is another classic, beloved running shoe, and for good reason. Even with its signature Fresh Foam cushioning on every step, the shoe is surprisingly lightweight. Additionally, it features a barely-there mesh upper that is highly breathable but still protects your feet. This shoe is designed to support effortless, easy movement, and in my experience, it does that.
Width: narrow, standard, wide, extra wide
Weight: 7.7 ounces
Heel Drop: 6mm
Available Colors: 6 (Black, White, Dolce, Turtledove, Limelight, Natural Mint)
Seat cushion: super soft
Best for the Gym: VivoBarefoot Motus Strength
Why we like it: “In the gym, runners need to develop a stronger connection with their feet to improve lower body balance, strength, and power,” said ultramarathon runner and multi-sport coach Kirsten Beverly-Waters. The Vivobarefoot Motus Strength shoe features a barefoot-like design that allows your foot to feel the ground more naturally, which promotes better proprioception (or the perception of your body’s position in space). “This enhanced proprioception helps strengthen neuromuscular connections as muscles and nerves work together more efficiently to maintain balance and control. For any runner who spends time lifting weights or wants to become a better runner, this is a great choice,” said Beverly Waters.
Width: Standard
Weight: 10 ounces
Heel drop: none
Optional color: 6 kinds(grey, blue, white, etc.)
Seat cushion: minimum
Best for Flat Feet: Saucony Omni 22
Why we like it: For people with flat feet, it’s generally best to look for shoes with a wide toe area, a comfortable heel counter (the stiff material at the back of the shoe that wraps around the heel), and support. Medical podiatrist, Mark Mendezoon, says the midsole keeps the foot from collapsing. He often recommends stability or motion control shoes like the Saucony Omni 22.
Width: Standard, Wide
Weight: 8.9 ounces
Heel Drop: 8mm
Available Colors: 6 (Bay, Black, Cloud, Orchid, Cobalt, Emerald)
Seat cushion: medium
Best for Wide Legs: Ultra Trial Table
Why we like it: Altra is committed to making shoes that allow the foot to move naturally, and the Experience Form is no exception. It features the brand’s signature “rail” technology, which supports natural foot placement for a more stable step with little guidance. I personally prefer more cushioning in my sneakers (especially when running on the road), and these Altra running shoes offer a comfortable midsole and are impressively lightweight.
Width: Standard
Weight: 7.8 ounces
Heel Drop: 4mm
Available Colors: 5 (Black, Blue, Taupe, White, Stone Grey)
Seat cushion: medium
Best for Arch Support: Mount to Coast S1
Why we like it: “Although I’ve run with nearly every running brand on the market, the Mountain to Coast offers something unique: independent tensioning systems on the top and bottom of the shoe,” says Beverly-Waters. Customize the fit of your shoe, which is ideal for those who have to tighten their shoes too much or sacrifice a proper shoe size to get the fit they need, she adds: “Most runners find the ride smooth and comfortable, making it a comfortable option.
Width: Standard
Weight: 9.35 ounces
Heel Drop: 10mm
Available Colours: 3(White, Black, White/Black)
Seat cushion: medium plush
Best for Game Day: Adidas Adios Pro 3
Why we love it: I’ve personally run multiple half marathons in these Adidas running shoes, and I’m constantly amazed at how unstoppable I feel when I wear them. Instead of carbon fiber plates, these shoes have strategically placed carbon rods in the sole. The upper material is so smooth that it doesn’t feel like anything is covering your foot. The result is a shoe that feels magically light and highly stretchy (a feature often referred to as responsiveness or energy return) — I literally feel like I’m flying whenever I wear it for a speed workout or race.
Width: Standard
Weight: 6.5 ounces
Heel Drop: 6mm
Optional Color: 2(Crystal White, Cobalt Blue)
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Best for fast running/sprinting: Puma Deviate Nitro Elite 3
Why we love it: Headed out for a track workout or tempo run? This speedy shoe has a carbon plate (to maximize your running efficiency) and ultra-lightweight foam that won’t weigh you down. “I love this shoe for race day or longer running workouts,” says Erin Bailey, an avid runner and the brand’s founder. “It’s very lightweight, flexible, has a comfortable fit, and doesn’t have that ‘heavy’ feeling that many plated shoes have. You can’t hear me moving around in these shoes!” That said, she’s currently a huge fan of what Puma did in the running category, apparently securing two of the three U.S. women’s Olympic marathon spots.
Width: Standard
Weight: 6.8
Heel Drop: 8mm
Optional Color: 1(Nitro Blue)
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Best Stylish Running Shoes: Lululemon BeyondFeel Running Shoes
Why we love it: “When I was training for my first half marathon earlier this year, I knew I needed a sturdy sneaker to support me in the longest race I’ve ever done. I was fortunate enough to find a pair of the YES BeyondFeel sneakers from Lululemon and I really think they’ve made a huge difference in my training; they’re so comfortable, lightweight and fit easily on me the first time I put them on,” said Eskum’s colleague. Production manager Kylie McGuigan added, “When I started training for my second half marathon (anyone know one?), I knew these sneakers would help me (actually) finish.”
Width: Standard
Weight: 9.5 ounces
Heel Drop: 10mm
Available Colors: 4 (Harvest Yellow, Mojave Brown, Frozen Green, Juicy Peach)
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Best Cushioned: Brooks Ghost Max 2
Why we like it: For those who love cushioning above all else, this shoe is for you. “As a runner with injury-prone, fussy feet, I find these to be the most reliable running shoes in my wardrobe,” Seidel said. “I would say they motivate me to run even when I don’t feel like running, because they always make my feet feel great with the perfect Goldilocks cushioning.” If you’re not a big fan of so much cushioning, consider its sister shoe, the Brooks Ghost, the tried-and-true choice of Askume.com editor Chloe Malle.
Width: medium wide, extra wide
Weight: 9.7 ounces
Heel Drop: 6mm
Available colors: 9 (ebony, pelican, coconut, etc.)
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Experts explain how to choose the best running shoes
First of all, it’s important to acknowledge that the right running shoe will be different for everyone. What’s ideal for one runner may not be suitable for another, and vice versa.
“I think the best place to start is to ask yourself: What are my running goals in this shoe? Do you want to start joining a local running club for community races? Or are you training for a PR in a road marathon? If you know what type of running you’re going to be doing and what your goals are, that will help you a lot in deciding which shoe is best for you,” says Nike running coach Jesse Woods. “It’s like every race has a purpose, every pair of shoes has a purpose.
With that in mind, there are several factors to consider before choosing a pair that suits your needs and preferences. Running coaches and Her Sports founders Beverly-Waters and Beck Wilcock say here are a few things you should keep in mind:
Size and fit: Make sure the size is correct and fits your foot. Leave the width of your thumbnail at the end of your shoe to accommodate swelling caused by running. The shoe should fit snugly between the heel and foot, while leaving enough room in the toe box for comfort.
Comfort: Your running shoes should fit well and feel comfortable on your feet, especially when running long distances.
Purpose: Consider the type of running you do and choose shoes with the right outsole traction and durability for optimal performance. For example, if you run on trails, shoes with more traction (i.e., grippy soles) are better suited for navigating uneven terrain.
Pronation: Know your pronation type (neutral, overpronation, or underpronation) and buy shoes that provide the proper support for your pronation type. For example, stability shoes are great for overpronation. (Visiting your local running store, gym (if you have one) or a medical professional for a gait analysis test can help you understand how your feet hit the ground.)
Arch support: Choose shoes with arch support that fits your foot structure. This helps prevent injuries and provides better stability while running. Insoles also help in getting proper support.
Heel drop: A lower drop is better for midfoot or forefoot strikers, while a higher drop is better for heel strikers.
Durability: Look for running shoes made from high-quality materials that can withstand the wear and tear of daily running. Consider the durability of the outsole, midsole, and upper materials.
Breathability: Choose shoes with good breathability to keep your feet cool and dry while running. Look for mesh or breathable materials on the upper.
Cushioning: Consider how much cushioning you need. Some runners prefer more cushioning to absorb shock, while others prefer a firmer feel for a more responsive ride.
Weight: Consider the weight of the shoe. A lighter shoe may be better suited for speed and competition, while a heavier shoe may provide more stability and support.
Style and aesthetics: While the style and aesthetics of a running shoe may not be as important as comfort and performance, it can also be a factor in your decision-making process.
As mentioned earlier, different running shoes serve different purposes, including road running, trail running, and race day. “Each shoe is specifically designed to enhance performance and comfort in its running environment,” Wilcock said.
For example, road running shoes are “designed for running on paved surfaces and generally provide cushioning and support to absorb impact. They have smooth soles that provide similar grip to the road.
“Trail running shoes are designed for off-road conditions such as dirt paths, rocks, and uneven terrain. They have stronger outsoles and deeper lugs for better traction and stability,” says Wilcock. “These shoes provide extra protection and durability, often with reinforced toes and waterproof materials to withstand the elements.”
Racing shoes are designed for speed and performance. That means they’re typically “ultralight, often with minimal cushioning to reduce weight and increase reactivity,” Wilcock said. These types of shoes often have some extra technology (think: carbon fiber plates) to help improve energy return and enable faster speeds.
“To determine what type of running shoe support and cushioning you need, it’s important to consider factors such as your running style, arch type, and any existing foot conditions,” says Beverly Waters.
If your running style is neutral and normal, running shoes with medium cushioning and support may help you. On the other hand, if you tend to overpronate (when your foot turns inward) or have flat feet, stability or motion control shoes with extra support may be a better fit.
Wilcock and Beverly-Waters recommend getting a gait analysis done at your local running store to check the wear patterns of your current shoes and to see how your feet hit the ground while running.
Generally speaking, you should replace your running shoes every 300 to 500 miles. “For regular runners, this usually means getting new shoes every six to 12 months, depending on the frequency and intensity of use,” says Beverly-Waters. That said, it’s important to pay attention to any wear and tear that occurs before the 300-mile mark.
This is because “over time, the cushioning and support properties of shoes break down, resulting in a loss of shock absorption and stability,” Wilcock says.
Why is this important? “If you continue to run wearing expired shoes, this will inevitably lead to decreased performance or, even worse, potential injury,” says Woods. “You don’t continue to run your car with low tire pressure and expect the same performance.”
So pay attention to how your body feels, and pay attention to the shoes for any signs of discomfort or lack of support—all of which means it’s time to invest in a new pair.
