I run over 30 miles a week — these are the best women’s running shoes I’ve ever tested
The right sneaker for your feet is the one you practically forget you’re wearing.
New Balance 1080v15
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$169.95
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First things first: You need to run in running shoes: Walking, training or workout shoes won’t cut it. “Running shoes are specifically designed for running miles and miles,” says Dr. Alicia Canzanese, a podiatrist at private practices in Pennsylvania and a certified athletic trainer. “Their whole purpose is to help you strike the ground and propel you forward to the next step, and make sure you do so efficiently, effectively and safely to prevent injury.”
With that in mind, here are the most important factors experts suggest considering while shopping for running shoes, all of which I kept in mind while curating my list of recommendations.
All of the women’s running shoes on my list are expert or NBC Select staff picks. I tested many of them while running indoors on the treadmill and outdoors on the road. I included the following information about each pair: weight, material, heel drop, sizes and widths. All the sneakers come in various color options and half and full sizes.
Whether I reach for these sneakers to do a 3-mile jog on the treadmill or a 10-mile loop in Central Park, I know I’ll have a good run. I wear them weekly between my long-distance runs and speedwork, so they’re a staple in my rotation. Their cushioning keeps my feet incredibly comfortable, and while it’s on the softer side, I never feel like I’m sinking into it. The shoes have a bouncy feel and a gentle rocker-shaped outsole for smooth heel-toe transitions. They’re also made with a solid rubber outsole, which adds a touch of stiffness, helps with rebound and grips whatever surface I run on.
I’ve run three half marathons in the Vomero Plus sneakers so far, and I’ve been doing my longest runs of the week in them (between 11 and 15 miles) for months. I typically find Nikes to be too narrow for me, especially toward the ball of my feet and in the toe box area, but these don’t feel squeezy at all, even as my feet swell. My favorite part of the shoes is the thick layer of foam in the midsole, which has a bubble-like appearance and offers some of the best shock absorption out of all the sneakers I’ve tested. The foam is lightweight, helps me spring forward as soon as my feet hit the ground and keeps me comfortable for hours. The shoe’s outsole also has a lug-like pattern, which makes it extra grippy and durable, especially when I’m running on damp pavement.
“I really like the Saucony Ride for casual runners who want a nice cushioned shoe, and have a relatively neutral arch and normal foot type,” says Canzanese. This sneaker is made with soft, lightweight, responsive foam, and its breathable mesh upper is slightly stretchy to adapt to your foot shape. The shoe’s rubber outsole has groves that add traction, plus its heel collar is cushioned for added comfort.
I’ve run in these sneakers for years and I’ve always found them to be reliable and comfortable. Canzanese recommends them, too, saying they’re a great option for casual or advanced runners looking for a solid daily trainer. The sneakers have a moderate amount of medium-soft cushioning, effectively absorbing shock and padding my feet without lifting me off the ground much. There are also flexible grooves in the Ghost’s outsole to promote smooth heel-to-toe transitions, and it has a wider toe box, so it’s typically comfortable for those with bunions or frequent joint pain in their big toes, says Canzanese.
Brooks Go-To-Support, or GTS, sneakers are designed with the brand’s GuideRails stabilizing system, which is composed of two pieces of firm foam on either side of the heel. It helps prevent overpronation, common in those with flat feet, and reduces excess foot movement, according to the brand.
“I wear these running shoes because I have a flatter foot that needs a bit more support and stability, but I still want that lightweight, cushioned feel,” says Canzanese. “Some arch support shoes can feel a bit heavy, and some stability shoes can feel pretty firm, but the Brooks Glycerin GTS gives me the best combination of lightweight cushioning and arch support.” The shoes also have a flexible knit upper and a pillowy soft, responsive feel.
Feet with high arches are rigid and prone to rolling outward (oversupination), so they have difficulty absorbing shock, says Canzanese. They need extra help from shoes with lots of cushioning, like the Asics Gel-Nimbus. The sneakers are made with a thick layer of soft foam and a gel material in the midsole that absorbs shock, softens landings and contributes to smooth transitions, according to the brand. They have a plush, stretchy knit tongue and collar, a grippy rubber outsole and reflective details. The Gel-Nimbus are also made with a sockliner that helps keep feet cool and dry.
“My absolute favorite running shoe of the last few years is the Saucony Endorphin Speed,” says Tallent, who ran a handful of marathons in them and appreciates that they support her on long runs and while doing speedwork. NBC Select editorial director Lauren Swanson swears by them, too. “Even when I get tempted to switch, I always return to my Saucony Endorphins,” she says. “They have such a good spring, are roomy for long distances and are super lightweight. I’ve run three out of four of my marathons in them and plan to run many more in them.”
Tallent says the Saucony Endorphins are cushioned, but their foam isn’t super soft. They have a winged nylon plate in their midsole, which adds some rigidity while still giving you flexibility — the nylon plate is a friendlier version of a carbon plate, she says. The sneaker’s tongue is connected to its upper, so it doesn’t move as you run.
“If somebody comes to see me and they have bunions or joint pain in their big toes, or if they need more space at the front of their shoes in general, I recommend the Hoka Gaviotas,” says Canzanese. “They have a little bit of arch support built in, and they’re really roomy and round by the toe.” I’ve tested the Gaviotas, and they’re by far one of the most naturally wide shoes I’ve put on my average width feet. I can spread out all my toes as much as possible and still not hit either side of the toe box, and even the middle part of my foot and heel feel like they’re floating around a little bit, unless I tie the laces extra tight. These sneakers are designed with Hoka’s H-Frame stabilizing system, which helps prevent overpronation, according to the brand. It’s composed of a rigid piece of foam that runs along the perimeter of the midsole and connects in the middle. The Gaviotas also have a plush tongue and collar, a rocker-shaped outsole and a thick layer of soft cushioning.
The Cloudmonster Hyper is an iteration of the Cloudmonster 2, but it weighs about 1.4 oz. less since it doesn’t have a nylon plate — that tiny amount of weight may not seem like much, but it makes a big difference, especially when I’m running long distances and my legs get heavier with every mile. The Cloudmonster Hyper also has a softer, bouncier feel, which I prefer. There’s two types of foam in the midsole, and it’s made with On’s pod-shaped CloudTec cushioning system. The pods, which you see when looking at the shoe from the side, compress as my feet hit the ground to soften my landings, and expand as I take off to propel me forward along with the somewhat rocker-shaped outsole. There’s also silicone grips on the shoes’ laces to prevent them from coming untied.
Fleet Feet invited me to get professionally fit for running sneakers at its New York City headquarters, and based on my foot analysis and general preferences, their team matched me with the Saucony Triumph. It’s one of the only shoes I knew I loved 1 mile in, and I’m now on my second pair — I’ve done one half marathon and dozens of 10 to 12-mile runs in the Triumphs so far. The sneaker has a thick layer of plush, airy foam that never makes me feel unstable or like I’m sinking into the midsole, and it effectively absorbs shock, taking pressure off my knees, ankles and hips. The toe box is also quite roomy, giving my feet plenty of room to swell and helping prevent bruised toenails and blisters, both of which I’ve unfortunately had issues with in the past. The rocker-shaped outsole helps me smoothly roll through strides, too.
Zero-drop shoes have a heel drop of zero, which means their cushioning is equally distributed across their midsole, putting your heel at the same level as your toes, says Tallent. She says they promote a natural foot position and stride, making them best for experienced runners with proper running technique. If you’ve never worn zero-drop running sneakers, it’s important to gradually ease into them or work with a coach to make sure you’re carrying yourself correctly to avoid injury, says Canzanese.
Altra is known for its zero drop shoes, like the Torin 8, one of the brand’s most cushioned models. It has a thick, soft foam midsole, a grippy rubber rocker-shaped outsole and a molded heel collar that keeps your feet secure. The sneaker is also designed with a roomy toe box, allowing space to spread out your toes and making it suitable for those with bunions.
Men’s and women’s running shoes should be different because men’s and women’s feet are anatomically different, says Canzanese. However, some brands sell the same shoe in different sizes, so the men’s and women’s versions may be identical depending on which model you buy. That said, shoes designed for women tend to have a narrower shape, and those designed for men tend to have a wider shape. “Women’s feet are typically narrower toward the heel and wider toward the forefoot, while men’s feet tend to be wider overall,” says Canzanese.
Road running shoes are best for treadmills, pavement or tracks. They have relatively thin, even treads on their outsoles, meaning the bottom part of the shoe that touches the ground. Trail running shoes, on the other hand, are best for outdoor trails. They have deeper, thicker, heavier and grippier treads on their outsoles that resemble snow tire treads. Because of the different tread patterns, you shouldn’t use trail running shoes for road or treadmill runs, says Canzanese.
You can tell how much cushioning a shoe has by looking at its stack height, which is the amount of material between the ground and your foot — the higher the stack height, the more cushioning a shoe has. Cushioning is important in a running shoe because it helps your body absorb shock and keeps your feet comfortable, says Canzanese. But there’s a tradeoff: More cushioning can make a shoe less stable. There’s no optimal amount of cushioning or a specific stack height you should look for while shopping, so you may have to test out a few pairs of sneakers to understand what you like best.
The easiest way to tell if your sneakers are too wide or narrow is to get professionally fitted at a shoe store, but you can also figure it out at home by putting on a pair and looking at the laces, says Canzanese. If you have to cinch them together tightly, you’re probably wearing shoes that are too wide. If you have to loosen them so much that there’s not much lace left to tie at the top, you’re probably wearing shoes that are too narrow.
“The general rule of thumb is between 300 and 500 miles,” says Canzanese. “It’s a big range because everybody beats up their shoes at a different rate.”
Calculate how many miles you run a week to figure out when to swap out your sneakers. That gives you an idea of how long it typically takes you to hit about 300 miles. Then, once you’re approaching that point, examine your shoes. Think about their condition, including how they feel on your feet. Some of the signs you need a new pair include worn-down treads on the outsole, a stretched-out upper, a less bouncy or less supportive feel and decreased cushioning in the midsole.
Beginner and casual runners don’t need to rotate their running shoes, meaning cycling through a few different pairs a week, says Tallent. But experienced runners may want to consider it. “If you’re doing long slow runs some days and fast speedwork other days, you might want to have different shoes for different purposes,” she says. Also, if you’re someone who runs high mileages most days of the week, alternating between two or three pairs of shoes is a good idea. “Cushioning takes some time to fully rebound after a run,” says Tallent. “If you run in the same pair of shoes every single day, the cushioning might never fully bounce back, which means they likely won’t last very long.”
At NBC Select, we work with experts who have specialized knowledge and authority based on relevant training and/or experience. We also ensure that all expert advice and recommendations are made independently and with no undisclosed financial conflicts of interest.
I’m a reporter at NBC Select who has covered health and fitness since 2020, including topics like sports bras, women’s walking shoes, training shoes, wrist weights and exercise mats. To write this article, I interviewed two experts about how to shop for women’s running shoes and relied on my first-hand knowledge as an avid runner for over a decade who logs over 30 miles a week. I test dozens of running shoes every year for NBC Select, so my recommendations are largely based on my personal experience with products, as well as expert and staff picks.
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