11 Best Running Shoes for Women, Tested by Experts and Runners
Our testers ran hundreds of miles to find the best pair of sneakers.
Expert consulted: Emma SeymourTextiles, Paper & Apparel Lab Associate Director
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When I first started running, I didn't know about all the gear that one could collect. I ran my first marathon without a watch or running belt, and I used regular wired headphones—but I knew from the get-go that I wanted to invest in high-quality running sneakers. Like most runners, I started off wanting a shoe that is comfortable first and foremost. Over time, I began to realize that different shoes are better for long distances and certain styles can benefit my foot type and running form. It was more difficult than I originally thought to find the perfect pair for me.
To find the best running shoes for women, the experts in the Good Housekeeping Institute Textiles Lab put dozens of running sneakers to the test. Over 250 testers evaluated sneakers from a variety of brands and exercised for at least three hours before giving feedback on the shoes' comfort and performance. Some testers even provided feedback after months of running, logging hundreds of miles in their shoes.
Best Deal
New Balance Fresh Foam X 1080 V14
Pros
- Four widths and half sizes help you get the perfect fit
- Lightweight
- Lower heel drop can reduce knee pain from running
Cons
- Not ideal if you have ankle or calf pain
WHO IT'S BEST FOR: Runners of all levels and speeds who need an everyday sneaker that fits perfectly
GOOD FOR: Daily runs, walking, working on your feet
WHY WE LOVE IT: This pair of lightweight running shoes has a flexible knit upper and soft foam underfoot, making it ideal for long runs, quick sprints, and walks. "We especially like that they're strategically designed with more foam at the widest points of the shoe and more flexibility where they narrow," says Emma Seymour, GH Institute's Textiles Lab Associate Director and our resident footwear expert.
Our testers gave the previous iteration of this shoe perfect scores for fit, comfort, and cushioning, with one saying they "provide just enough cushioning during your runs" and are "very lightweight and breathable." Another tester whom previously ran in a different New Balance sneaker with foam said the extra foam in the V14 "definitely puts a pep in my step."
One sports medicine physician we talked to said this pair has excellent construction and excellent stability features that are suitable for any age. New Balance takes it one step further with a lower heel drop than most running shoes (6 mm), which can help lessen strain on your knees and hips by encouraging striking the ground with your mid-foot (but it's not as ideal for those with ankle or calf pain).
We also love that the sneaker comes in 30 colors so you can pick from neutral to bold styles as well as four widths and half sizes to help you get the perfect fit.
Note: The pictured sneakers are the previous iteration of this style (the V13s).
| Sizes | 5–14 (includes half sizes) |
| Widths | Regular, narrow, wide, x-wide |
| Weight per shoe | 8.3 oz |
| Heel drop | 6.0 mm |
ASICS Gel-Contend 7 Running Shoes
Pros
- Under $70
- Comfortable and breathable, according to testers
- Gel technology to absorb impact
Cons
- Less durable cushioning
WHO IT'S BEST FOR: Runners looking for a budget-friendly shoe under $70 that doesn't skimp on quality as well as those with neutral alignment
GOOD FOR: Everyday runs, walking
WHY WE LOVE IT: In our evaluations, Asics sneakers were widely popular among our tester panel for providing excellent stability, support, and comfort. This affordable model has the brand's signature gel technology to absorb impact. "With decent cushioning, these sneakers have a foam midsole for a 'pillowy' feel but lack the zoned cushioning seen in higher-end options," Seymour explains.
Our testers all gave this shoe high ratings for comfort and support. "The gel was so comfortable that initially I had to remind myself to put my foot down as I was adjusting to the feel," one tester said. Our experts love the mesh upper for a breathable feel and the wide sizing options.
While we would recommend this sneaker to anyone for its quality and price, we want to call out that this shoe is especially ideal for those with neutral alignment and under pronation. This means the foot is well-balanced and your weight is distributed throughout your heel, mid-foot, and toes when taking steps or standing still.
| Sizes | 5–13 with half sizes and wide sizing up to size 12 |
| Widths | Regular, wide |
| Weight per shoe | 7.9 oz |
| Heel drop | 10 mm |
WHO IT'S BEST FOR: Runners with foot pain or new runners looking to increase their mileage
GOOD FOR: Everyday runs, walking
WHY WE LOVE IT: Extra-cushioned running shoes are a game changer for some runners, especially those who suffer from foot pain. Dr. Johnson says thick cushioning can help "lessen impact per step and absorb impact [leading to] less trauma on the foot overall." HOKA is one of the most popular brands because its shoes feature ample cushioning without feeling too clunky.
One tester shared that the Clifton 10 "enhanced my performance," while feeling "cushiony and supportive." Testers were mixed about the appearance, but we like that this style is available in over 15 colors and in wide or x-wide sizing. Another tester of the Clifton 9 said, "It feels like I'm walking on clouds."
My first running shoes were from HOKA's Clifton line, and I currently run in the Clifton 9 sneaker. The Cliftons helped me go from 1-mile jogs to my first long runs over 10 miles. I eventually upgraded to the HOKA Mach X for my first half marathon, but the Cliftons have remained a staple for me as my daily running shoe. They have the perfect amount of cushioning for a quick 5K and they have helped protect my feet from any sort of pain or shins splints. The shoes are breathable and kept my feet feeling cool and dry on hot, humid summer days.
RELATED: The Best HOKA Shoes
Note: The pictured sneakers are the previous iteration of this style (the Clifton 9s).
| Sizes | 5–11 with half sizes |
| Widths | Regular, wide, x-wide |
| Weight per shoe | 8.8 oz |
| Heel drop | 8 mm |
Pros
- Higher heel drop is well suited for plantar fasciitis
- Many testers said this pair reduced foot pain
- System of shock absorbers for a smoother ride
- Stabilizes foot from rolling inward
Cons
- Can feel too hard
WHO IT'S BEST FOR: Runners who need a shoe for daily jogs and walks
GOOD FOR: Everyday runs
WHY WE LOVE IT: If you tend to have foot pain or are new to running, look for a running shoe that will provide solid stability and control. There’s cushioning at the heel, thanks to the brand’s “Segmented Crash Pad” outsole, which refers to a system of shock absorbers for a smoother ride. This pair has a larger heel drop that promotes early heel strike to help relieve the stress on the rear foot and Achilles tendon—helpful if you suffer from plantar fasciitis.
One tester loved this pair's support and comfort, saying, "I didn't even feel like I was running on the pavement while wearing these." Note that these sneakers aren’t recommended for under pronators as they're designed specifically to prevent the ankle from rolling inward (overpronation).
"They were supportive and comfortable most of the time, but sometimes felt too hard when running," one tester said. When I tried the Ghost sneakers, I felt similarly, so I don't wear them for any runs longer than a 5k because I appreciate the stabilization for my ankle that this shoe provides.
Note: The pictured sneakers are the previous iteration of this style (Ghost 16).
| Sizes | 5–13 with half sizes |
| Widths | Regular, narrow, wide, x-wide |
| Weight per shoe | 9.0 oz |
| Heel drop | 10 mm |
Pros
- Testers said that this pair reduces their foot pain
- Highly rated appearance
- Flywire technology for comfy cushioning
Cons
- Reviewers recommended going up half a size for a better fit
WHO IT'S BEST FOR: Runners with high arches looking for an everyday sneaker
GOOD FOR: Everyday runs
WHY WE LOVE IT: Our testers found that this pair of Nike shoes helped support their high arches, leading them to report less foot pain when running. The brand's Flywire technology (a system of high-strength threads that provide precise support) integrated with a midfoot band helps keep your feet perfectly cushioned and in place throughout your runs.
One tester called these her favorite running shoes, saying, "I have not taken these shoes off since receiving them. As someone with a bad back who frequently finds exercise painful, these running shoes never flare any hip pain." Testers also rated this style highly for its chic appearance that goes nicely with a variety of activewear outfits. Note that many online reviewers recommended going up a size (or at least a half size) for a better fit, and I agree.
After maxing out the mileage on my HOKA Clifton sneakers, I reached for this sneaker for a few months as my daily trainer. I loved this sneaker for a few miles, but I ultimately repurchased the Clifton once I surpassed 8 miles again because the cushioning felt more comfortable to me. However, I think these are an excellent option for anyone running a 5k or 10k.
| Sizes | 5-12 with half sizes |
| Weight per shoe | Not listed |
| Heel drop | Not listed |
Pros
- Tons of cushioning
- Comfortable throughout long runs
- Breathable mesh is ideal for hot days
- Thin tongue has a unnoticeable feel
- Reflective elements
Cons
- Could feel too narrow for someone with wide feet
WHO IT'S BEST FOR: Runners training for a half marathon or a full marathon, and those who run long distances every week
GOOD FOR: Long runs, everyday runs
WHY WE LOVE IT: I remember the first time I surpassed 15 miles and I was amazed at my body's ability to keep moving. A large part of that is thanks to the HOKA Mach X line of shoes. These sneakers have a rocker profile that creates the feeling of being propelled forward and they are designed for extra support.
I trained for and ran my first marathon in the previous iteration of this shoe. These sneakers cushioned and supported my feet, ankles, and legs through 40-mile weeks, 20-mile runs, and the NYC marathon. I ran on days in 85°F heat and my feet had suitable airflow and I rarely got blisters (even my brother who is an avid runner was impressed). The Mach X 2 even has reflective elements if you choose to run in the early dark hours of the morning or at night.
This sneaker also has one of the lowest heel-to-toe drops on this roundup at 5 mm. I prefer this because I tend to strike the ground with the back of my foot, but these sneakers help rock me forward and encourage me to make contact with pavement on the middle part of my foot. It helped alleviate knee pain as I ran.
Other testers similarly touted the comfort and cushioning. "I initially thought the shoes were intimidating due to the stack height, but the dense foam actually makes the shoe more comfortable and 'springy,'" one said. One tester and I agreed that the shoe runs a tad small and a bit narrow, which we both liked because we have narrow feet. If your feet are a bit wider, try the wide option available on HOKA's website.
| Sizes | 5–11, with half sizes |
| Widths | Regular, wide |
| Weight per shoe | 8 oz |
| Heel drop | 5.0 mm |
Pros
- Promotes good foot health
- Lightweight
- Great traction
- Encourages flexibility and bounce
Cons
- Only one width size
WHO IT'S BEST FOR: Beginner runners
GOOD FOR: Everyday runs, short runs, walking
WHY WE LOVE IT: Everyone has to start somewhere, and the Adidas Supernova Rise 2 shoes are the perfect sneaker to get you running outside or on a treadmill.
Start running on a good foot (ha!) with these sneakers that were recognized by the American Podiatric Medical Association for supporting good foot health. Beginners should try their best to run with correct form, stretch, and warmup to prevent injuries, so it's always ideal to have a sneaker that will help you out on that end.
In this sneaker, the full-length Adidas-signature Lightboost midsole and the brand's Torsion technology enhance flexibility and return energy back to your feet. You'll feel like you have an extra bit of pep in your step on your first run. The rubber outsole has great traction, which will come in handy if you get caught running in the rain or on an icy winter morning. Plus, the shoe is all around breathable and comfortable, though it does not come in a wide width.
| Sizes | 5–12 with half sizes |
| Widths | Regular |
| Weight per shoe | 8.1 oz |
| Heel drop | 10 mm |
Pros
- Incredibly lightweight
- Full-length carbon plate
- Can help improve your race time
Cons
- Expensive for a shoe that's only for racing
- Some racing events ban these shoes
WHO IT'S BEST FOR: Fast runners looking to shave a few seconds (or milliseconds) from their best race time
GOOD FOR: Racing
WHY WE LOVE IT: Designed to help you run even faster, this carbon-plate sneaker may be your ticket to beating your personal best time at your next 5k race. Seymour says carbon-plate sneakers “help return energy to your foot,” which will improve your stride and quicken your pace.
When I first picked up the box for these sneakers, I thought there was nothing inside—that's how lightweight these shoes are! "It’s incredibly light and is the most minimalist way to attach a carbon plate to your foot," said racer Rand Miller. Featuring a full-length carbon plate and Nike's ZoomX foam from heel to toe to add even more bounce to your steps, these shoes are lightweight, breathable, and cushioning.
Typically, I race in my HOKA Mach X sneakers and use them for some long runs as well, but this sneaker is solely for race day (and perhaps a few practice sprints). Considering carbon-plated shoes go for well over $100, we mostly only recommend these sneakers for those who have been running for a long time and are hoping to improve their best race time. I don't recommend them for beginners because you will see the most improvements in your times at this stage. Instead, wait until you're in a rut with beating your time. I chose to start wearing them when I wanted to dip below 20 minutes on my 5k time.
Keep in mind that some organizations and races have banned carbon-plated sneakers, such as Iron Man events.
READ MORE: We Tested Two Carbon Plate Running Shoes — Here are Our Thoughts
| Sizes | 5–12 with half sizes |
| Widths | Regular |
| Weight per shoe | 5.8 oz |
| Heel drop | 8.0 mm |
Brooks Adrenaline GTS 24
Pros
- Designed to reduce knee, foot, and hip pain
- Breathable fabric
- Keeps feet stable when running and walking
Cons
- A bit stiff
WHO IT'S BEST FOR: Those who need some extra support to protect their knees, feet, hips, and ankles
GOOD FOR: Road running, everyday runs, slow runs
WHY WE LOVE IT: Running can cause all sorts of aches and pains, especially if you have the wrong shoe for your form and foot type. With a very high heel-to-toe drop—12 mm to be exact—this sneaker can help reduce over-striding your foot as you strike the ground. The high heel drop also creates slower strides as you run, so it can help you be more mindful of your form, breath, and cadence as you run (all of which are important to prevent injuries!).
The lightweight cushioning in the middle helps support your feet and legs even more, and the breathable mesh material can come in clutch during a sweaty run."When I was experiencing foot pain, I relied on my pair of the Adrenaline GTS 23 (a previous version), which offered snug support throughout the shoe and was even comfortable during long distances," Seymour says. "Because of the support features, it's a stiffer shoe, and I prefer the appearance of the Ghost shoes."
Other testers agreed on the impressive stability and comfort of these sneakers. "My feet are on the flatter side and the arch support was perfect for my feet," one tester said, who also called the cushioning "amazing."
RELATED: The Best Walking Shoes for Women
| Sizes | 5–13, with half sizes |
| Widths | Regular, narrow, wide, x-wide |
| Weight per shoe | 8.8 oz |
| Heel drop | 12.0 mm |
ALTRA Torin 8
Pros
- Roomy toe box
- Zero drop
Cons
- Not the best for flat feet
WHO IT'S BEST FOR: Runners with wide feet or those looking for a zero-drop shoe
GOOD FOR: Daily runs, walking
WHY WE LOVE IT: Altra shoes have a natural foot shape, which offers a wider toe box. This can help prevent bunions, blisters, and—if you're running 30+ miles per week—purple toenails. The roomy fit and large toe box are all ideal for those with wide feet, but you can even opt for a wider width size if you need a bit more space.
"I really liked the width, weight, and cushion of these sneakers. I didn't feel like anything was rubbing or causing blisters," one tester said, who found the sizing to be spot on. Testers also found the sneakers to have impressive cushioning and one called them "super lightweight."
The zero-to-low drop encourages your foot to sit in a natural position, which promotes landing on the mid-foot and forefront. This can help reduce the force (and pain) going into your knees and lower back.
The shoe is also designed with cushioning to help counteract the force that is now going through the foot and ankle, but we don't recommend this shoe for those with ankle pain. One tester reported that the arch of their foot was in a bit of pain after the first use. Zero-drop shoes can take some getting use to, but are worth adjusting to if you experience knee and back pain.
| Sizes | 5.5–12 with half sizes |
| Widths | Regular, wide |
| Weight per shoe | 8.4 oz |
| Heel drop | 0 mm |
Pros
- Cleat-like treads
- Testers appreciated this pair's stability
- Designed exclusively for trail running
Cons
- Less cushioning
WHO IT'S BEST FOR: Runners who log their miles on muddy, rocky, or dirt trails in the woods and mountains
GOOD FOR: Trail running
WHY WE LOVE IT: When running on the trails, a heavy hiking boot will just bog you down, but you still need excellent traction and support for tough conditions. Opt for a lightweight trail runner like this style from Saucony.
This pair has cleat-like treads for excellent traction and a sleek design for speed. The high-traction outsole kept our testers supported when running on soft terrain. We've found that the midsole is on the thinner side, which helps propel you forward as you run but offers less cushioning than other styles.
One tester said that this pair has an “exceptionally comfortable fit,” while another said it had “great ankle support and stability.”
RELATED: The Best Hiking Shoes
| Sizes | 5-12, with half sizes |
| Weight per shoe | 8.3 oz |
| Heel drop | 4 mm |
How we test running shoes
To evaluate running shoes, GH analysts team up with physicians and runner testers to find the best styles. In recent evaluations, we've tested more than 30 different running shoes, leading to nearly 1,000 data points to analyze before making these selections.
Each tester is paired with a running shoe that fits properly and matches their preferences. Testers wear the shoes when running for at least three hours total before giving feedback on comfort, support, cushioning, breathability, appearance, and more. Our testers ran for over 150 hours in testing these running shoes.
✔️ Construction: We saw sneakers in half (pictured) so podiatrists and other footwear experts could review the midsole to rate the efficacy and longevity of the materials.
✔️ Support: In the Lab, we try on each pair to review the arch support. Testers gave extensive feedback on each pair's support and stability.
✔️ Weight: We weigh each shoe in Lab to nix clunky, heavy styles.
✔️ Comfort: Every foot expert we spoke with said comfort was the most important thing when buying running shoes. Therefore, we rated comfort highly when analyzing testers' feedback, noting, in particular, the comfort of the footbed, tongue, and ankle opening. I also considered my running experience with different brands and types of shoes to rate the comfort levels of sneakers when running distances as short as 1 mile and as long as a marathon race.
How to find the best running shoes for you
First and foremost, you have to try the shoes on. When shopping online, opt for styles with generous return policies, so you can try the shoes on at home to determine if they're comfortable for you.
✔️ Note what features are most important to you in running shoes and don't choose sneakers just for looks. You'll risk foot pain and even injury if you choose fashion over function.
✔️ Pick up the shoes. Avoid heavy styles unless you have flat feet or other foot issues, in which case a heavier style may provide more support and control.
✔️ Don’t assume your size. Every brand (and even every style) will have variations in sizing and fit, so it’s important to try on as many styles and sizes as possible with the right running socks.
✔️ Wiggle your toes. While it can be tempting to buy tight-fitting shoes, avoid sneakers that are too small. Wiggle your toes to ensure there’s enough room in the toe box, about half an inch. Remember: Feet tend to swell a bit as you run.
✔️ Wait until the evening. Feet also tend to swell throughout the day as you move around and hydrate. To ensure you get the best fit, try on running shoes in the evening.
✔️ Prioritize comfort. Dr. Metzl stresses that comfort is key in running shoes. Being "as objective as you can for support and comfort" is the best way to find shoes that’ll stay comfy lap after lap, according to Dr. Metzl. Take a nice long test walk around your home to avoid shoes that pinch your feet or rub in any area, which can lead to blisters.
What other factors should you consider when buying running shoes?
To determine which running shoes are best for you, you’ll need to answer a couple of questions before beginning your search. These factors are important in determining which styles will be most comfortable.
✔️ Distance and skill level: The average length of your runs will help determine your ideal running shoe. If you are a beginner who runs short distances, you’ll want shoes that provide extra cushioning and stability to prevent injuries. For long-distance runners, you’ll also need cushioning but look for lightweight models with a wider toe box to accommodate any foot swelling that can happen during long runs.
✔️ Where you run: Trail runners will need to buy running shoes with high traction outsoles that can grip wet trails and provide stability in unpredictable conditions. Trail running shoes will not work when running on a track, road, or treadmill, so it’s best to have a pair of road running shoes in addition to trail running shoes. Road running shoes are generally designed to perform well on concrete, track, and treadmills alike.
✔️ Protonation: Pronation refers to the inward movement your foot naturally makes to distribute the force of impact on the ground as you run. The amount of pronation differs for everyone. Overpronation means your foot rolls inward too much, while underpronation (supination) means it doesn't roll inward enough. This places more of the force of impact on a smaller area, so your toes (for overpronators) or heel (for underpronators) end up doing more of the work. Many running sneakers will specify if they’re best for overpronation, neutral stride, or underpronation.
✔️ Heel drop: The difference in height between the midsole at your heel and the ball of your foot is known as heel drop. Running shoes can range from a heel drop of zero to over 12mm. If you know your heel strike style, the shoes' heel drop can be helpful to understand when shopping. Generally, if your heel tends to hit the ground first, a higher heel drop is preferred. A lower heel drop is best for front-foot strikers. A higher heel drop can help alleviate stress on your Achilles tendon. Dr. Johnson notes that most people don't know their heel strike, so if you don't, you should focus more on comfort. "In general, if the shoe is comfortable, it is the right shoe," says Dr. Johnson.
✔️ Injuries: When you have foot, hip, or knee injuries, running shoe shopping can be even more stressful. We recommend discussing with your physician what style of running shoe is best suited to you. It's important to consider each shoe's amount of stability, heel drop, and cushioning level as well as your foot's pronation and specific pain points.
How much should a casual runner spend on a good running shoe?
Seymour says if you run regularly, you should expect to spend around $110 to $165 for a quality running shoe. "If you want a more affordable option, I recommend sticking with reputable brands and looking at their less pricey offerings," says Seymour. She suggests looking at affordable options from brands like New Balance, ASICS, and Brooks, rather than their top-of-the-line styles.
My biggest trick for getting the best sneakers on a discount is to buy the previous iteration of the style I am buying. For example, when I wanted the HOKA Clifton 8s, I bought the 7s for a much lower price. Unfortunately, some brands discontinue their previous versions of sneakers when the newer iterations release (the HOKA Mach X is no longer available, so you'd have to shop the Mach X 2 shoes). You can also wait for a major sale event (like Black Friday) to see if the price drops.
Is more cushioning and thickness on a running shoe better?
Seymour says this depends on the person. "If you have joint pain, more cushioning can be beneficial, but too much cushioning can feel unstable," she explains.
To gauge whether you'll benefit from more or less cushioning, Seymour recommends trying on a variety of running shoes at a reputable running shoe store to see what feels comfortable. There, the staff can even give specialized recommendations based on your needs. "Most podiatrists I spoke to recommended to go with less stability and cushioning if your feet and legs can handle it to encourage foot strength," Seymour shares.
Why trust Good Housekeeping?
For decades, the Good Housekeeping Institute Textiles Lab has been a leading expert on footwear, including walking shoes, workout shoes, hiking shoes, and more.
Textiles, Paper & Apparel Lab Associate Director Emma Seymour is the original author of this story. She’s been at Good Housekeeping for more than four years, overseeing Lab and consumer tests for a variety of fitness products including hiking shoes, workout leggings, sports bras and more. With a degree in fiber science and apparel design from Cornell University, she has extensive research experience, particularly focused on athletic wear.
This article was most recently updated by our Assistant Commerce Editor Isabella Cavallo. She has years of experience reviewing running gear and athletic clothing like the best running belts, running vests, and fitness watches. Cavallo swapped shoes for new picks from our most recent testing and updated shoes to their newest iterations. When she isn't writing, Cavallo can be found going on a quick 3-mile jog or training for another marathon.
For this story, Seymour spoke to the following experts:
- Jordan Metzl, M.D., a sports medicine physician at the Hospital for Special Surgery in New York City.
- Emily Splichal, D.P.M., a podiatrist at the Center for Functional and Regenerative Podiatric Medicine in Chandler, Arizona.
- A. Holly Johnson, M.D., a foot and ankle surgeon at the Hospital for Special Surgery in New York City and a team physician for the New York Liberty WNBA basketball team.
Isabella (she/her) covers commerce and product-related content in the home, lifestyle, fitness, technology and beauty. She graduated from Binghamton University in 2022 with a bachelor’s degree in English: Literature & Rhetoric. Before joining GH, she was an editorial assistant at Prevention, where she covered health topics and celebrity news.
Emma Seymour (she/her) is the associate director of the Good Housekeeping Institute's Textiles, Paper and Apparel Lab, where she has led testing for luggage, pillows, towels, tampons and more since 2018. She graduated from Cornell University with a bachelor of science in fiber science and apparel design and a minor in gerontology, completing research in the Body Scanner Lab on optimizing activewear for athletic performance.
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