The Best Running Shoes for Women, Recommended by Experts

Few things are quite as hard as a long run on a hot, steamy day. And, yet, choosing the running shoes that fit your skill level, lifestyle and, of course, feet isn’t exactly a walk in the park. “The sheer number of running shoes available can be mind-boggling, so to avoid feeling overwhelmed or confused, it can be best to narrow down your choices,” notes Indiana-based running coach Amie Dworecki.

The first way to do that: Focus your search on women’s running shoes. Differences between men’s running shoes and women’s designs aren’t just about aesthetics. “Shoe designers are learning that a woman’s foot is not just a smaller version of a man’s,” explains Dworecki. “Women tend to have a more triangularly shaped foot, with a wider forefoot and a narrower heel, with weight more distributed toward the front of their body.” Opting for a women’s specific running shoe will prevent you from getting one that’s too tight in the front and too loose in the back.

For those just starting out or considering a brand switch, a gait analysis is a smart move as well. Dworecki and other pros walked us through the process and other things to look for to find the best running shoe for you.

Our top picks for the best running shoes for women

How to choose the best running shoes for women

Before pounding the pavement, Dworecki, head coach of Running With Life!, suggests hopping onboard a treadmill for a gait analysis that can help determine your degree of pronation, i.e., how your foot tends to roll when you walk or run. “Overpronation occurs when your foot rolls inward too much, whereas underpronation—or supination—occurs when your foot doesn’t roll inward enough,” she explains.

The test, performed at most running specialty stores, can also determine “whether you land on your heel, whether you’re a midfoot striker or whether you’re a forefoot striker,” notes body performance injury expert and doctor of physical therapy Rami Hashish, Ph.D., “and also the anatomy of your foot—so flat-footed or high arches.”

When you match the right shoe to your running style, it can help “balance the work your muscles and joints must do to stabilize your running stride with each step,” notes Dworecki, “rather than having your body compensate mile after mile, which can over-fatigue smaller muscles.”

The proof is in the purchase for SLT senior master instructor Rani Vance, who leads their SLT Tread classes. “I thought I wanted one brand of shoes,” she says, “and after doing the gait analysis, I ended up with something totally different.”

Other factors to consider before you hit the road:

Where do you run—and how often?

Just as with tennis shoes for women, what’s underfoot matters when it comes to finding the right running shoes. Consider where you plan to run the most, stresses Dworecki. “Trail runners would want a sole with more lugs and grip to handle the terrain they would be running on—in contrast, a treadmill runner may instead wish to wear a comfortable, flat-surfaced shoe that would not wear down the treadmill belt,” she adds.

How you run is also important. For instance, a casual runner, she notes, “who may be using the shoe for cross-training or even for social outings may need a less specific or technical shoe than a marathon runner, who would use them for hundreds of miles of long-distance running day after day.”

What level of cushioning do you like?

This one comes largely down to preference, which is why it's best to try on many different styles, brands, and even sizes, which can vary slightly from brand to brand. “Shoe cushioning is the thickness of the material under your foot, as well as the firmness of any foam,” describes Dworecki. “Some runners feel more comfortable with ‘cloud-like’ construction underfoot and feel that shoes with more cushioning offer less impact on their joints with each step. Others don’t enjoy the squishy feel of overly softened shoes and prefer less cushioning to feel the ground as they run.”

What’s your heel drop?

The difference in height between the shoe’s heel and forefoot can be instrumental in creating a comfortable running experience. A low heel drop (a difference of 6 millimeters or less) “can be best for runners who land on the middle or front of their foot,” says Dworecki. One that’s 7 mm or higher “can be best for runners whose footstrike tends to be heel first or who have noticed issues with their Achilles tendon.”

How we selected the best women’s running shoes

We interviewed experts to find out the features that matter when searching for the best women’s running shoes. Then, we researched some of the most popular running shoe brands on the market based on reviews, features, and fit, and considered recommendations from our panel of pros.

Frequently asked questions (FAQs)

Are ASICS better than Nike?

Our experts agree that this is entirely subjective. Hashish notes that a runner could purchase a top-rated shoe “and then not be too happy with it because it’s meant for a different type of runner. So it really depends on who you are.” Or, as Dworecki puts it, while there are many brands that “make excellent shoes, there may be a brand that makes a better shoe for your specific needs and goals.”

Is it okay to run with sneakers?

“It can be okay,” says Hashish, “but it’s certainly not advised.” While some can get away with it, he notes, “if you’re actually planning on taking this seriously and you’re running regularly, it’s not the best idea.”

Does the type of running shoe matter?

Very much so. “It is so imperative to have support for your health and safety,” explains Vance, noting that she’s had to come back from several foot and ankle injuries, “including fractures, stress fractures, and a really significant surgery.” For a long time, she explains, she had to deal with a lot of pain after running and increased pressure in the spots where she’d fractured her foot. But once she got the right shoe for her, “I could feel a massive difference.”

How do I choose running shoes for me?

Just like a person might be perfect, but might not be perfect for you, the ideal running shoe is very subjective. “Really, the take home is that the best shoe depends on who you are and what your goals are and what your health condition is,” explains Hashish, founder of pareIT, an automated medical record analysis platform. “So the easiest way to get a legitimate answer to prevent injury and maximize your performance is just go do an analysis of your running. And then you'll get a full understanding of yourself and you can go from there.”