The Best Running Shoes For Women, According To Rigorous Testing
The Shoe Fits #TheShoeFits
In the past, shoe companies used a “shrink it and pink it” approach to design women’s running shoes: that means they didn’t develop them specifically for women’s feet. Times have changed, however, and you can now shop for hundreds of running shoes for women made with cutting-edge technology. After logging over 200 miles on pavement, tracks and gravel to test 10 pairs of women’s running shoes, my top picks are the Mizuno Wave Rider 26 for daily training, the Puma Deviate Nitro Elite 2 for road racing, the Brooks Ghost 15 for beginners and the Brooks Launch 10 for best value. (You can read our in-depth review of the Mizuno Wave Rider 26 for more details, too.)
Over the course of several months, I ran in different shoes to find the best running shoes for … [+] women.
Illustration: Forbes / Photo: Retailers
The following is a list of all the winners from my testing process:
Most manufacturers now create women’s running shoes built on a women’s last—a form on which a shoe is molded, which factors in a number of measurements. “The ‘shrink it and pink it’ mentality is not accurate,” says Katie Manser, vice president of research operations at Heeluxe, a third-party company that helps shoe manufacturers perfect their product. “Anatomically, men’s feet are different from women’s feet.” Men’s feet, Manser explains, are like a rectangle—long and skinny. Women’s feet resemble a triangle, narrow in the heel and wider in the forefoot. “A woman’s last is made to fit women’s feet,” Manser explains. For that reason, you’ll need a pair of the best running shoes for women to train in comfort.
Mizuno
Mizuno Wave Rider 26
Weight: 8.3 ounces | Drop: 12 millimeters | Special features: Durable carbon rubber
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The Mizuno Wave Rider 26 checks off all the boxes for a daily trainer: not too heavy, thicker heel (which many folks like to withstand higher mileage) and moderate cushion. It’s the most versatile option for a women’s running shoe compared to others I tested. And its reputation precedes it. Every big-name running shoe brand has a tried-and-true shoe that withstands the test of time. Think: Nike Pegasus, Saucony Ride, Brooks Ghost and Mizuno Wave Rider. When I took it on the road, the Wave Rider proved itself as a winning option.
This shoe has a softer feel and a wider toe box compared to some others I tested, which may make it best for daily training. I was surprised that this iteration was as soft as it was; Mizuno is known for being a firmer shoe. Although I was hoping for something a little firmer, my personal preference, my feet settled in comfortably once I got moving. I noticed that the front of my feet slid around a bit in the toe box, but it wasn’t prohibitive, and it did allow my toes to spread out.
The carbon rubber outsole of the Wave Rider 26 is designed to help the shoe last longer.
Heather Mayer Irvine
The shoe also provided a Goldilocks ride thanks to the brand’s Enerzy foam, which hits the sweet spot between being too soft or too firm. The shoes are also breathable: the meshy upper provides ample ventilation to keep feet comfortable. Although the heel is a bit chunky, the X10 outsole is made with a carbon rubber that can withstand a longer life, making this a go-to trainer for everyday runs.
What sets this trainer apart from some of the competition is its versatility. It’s light and firm enough that, while I wouldn’t recommend it for speed work, you can pick up the pace for a tempo run or hill workout. If you’re looking for one shoe to cover your bases, the Mizuno Wave Rider 26 is it. I should note that this shoe runs small. I am a women’s size 8 in street shoes, an 8.5 in running shoes, and I had to size up to a 9 for the Mizuno Wave Rider 26.
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Fleet Feet
Puma Deviate Nitro Elite 2
Weight: 6.2 ounces | Drop: 6 millimeters | Special feature: Carbon fiber plate
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The Puma Deviate Nitro Elite 2 are pro-level shoes, and the brand has signed top runners like Molly Seidel, the third American woman to medal at the Olympic marathon. But these running shoes don’t need a pro endorsement; they speak for themselves.
The moment I slipped these shoes on, I was struck by their lightweight design and firm footbed. I knew they’d rival my favorite carbon-plated Saucony Endorphin Pro+ (launched in 2021 and significantly reworked). Even though they’re svelte, these shoes have ample room in the toe box. I was a little worried heading into my first run because my right baby toe rubbed up against the upper—I have a bunion on my right foot so I prefer shoes that allow my toes to splay out (something our experts recommend, bunion or not). That feeling quickly subsided, and nearly 100 miles later, it hasn’t been an issue.
The propulsive benefits of the Deviate Nitro Elite 2 add a little boost to every step.
Heather Mayer Irvine
The Deviate Nitro Elite 2 shoes boast a few features that make them great for racing. What I liked most about this carbon-plated racing shoe is its ability to add some propulsion without feeling like my feet are on rocking chairs; my feet feel secure yet snappy. Underfoot, this shoe performs well on pavement, the track (for longer tempo-style workouts) and a gravel towpath. I raced a 5K in this shoe and I felt right at home.
The Deviate Nitro Elite 2 also has an exceptional ankle collar. Under most circumstances, I wouldn’t think to mention a shoe’s ankle collar—the padding (or not) around the ankle—unless it was notable, in a good or bad way. But on these shoes, it’s pillow-like and hugs the ankle for a standout feel compared to others shoes I tried. Note that you might need to tweak how you lace this pair.On my first run, I had immediate discomfort in my inner right ankle. I laced up the extra holes, which I never do, and immediately the discomfort dissipated.
Weight: 9.1 ounces | Drop: 12 millimeters | Special Feature: High drop for heel strikers
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The Brooks Ghost 15 is the best running shoe for new runners thanks to its support, cushion and ability to comfortably hold a shoe insert. And people who wear inserts, or just want a more cushioned ride, may prefer this shoe too. (It’s also the Forbes Vetted best walking shoe for women). That said, the Ghost isn’t as sleek as the other picks on this list. Keep in mind that it’s a chunkier, heavier shoe with a bigger heel and a steeper heel-to-to drop.
The Ghost is best for those who want a durable trainer and are transitioning into the sport. I was pleasantly surprised by the Ghost 15; I’ll admit I’ve been biased against the traditional Brooks shoes (opting instead for its lightweight racing shoes and its now-discontinued Pure line).
The spacious, breathable interior of the Brooks Ghost 15sprovided a surprisingly pleasant … [+] experience.
Heather Mayer Irvine
The Ghost 15 is not as plush as I’d anticipated and it gave my feet ample space to spread out. (Some experts point out that Brooks tends to provide a more narrow fit, but I didn’t feel that in this shoe.) You can also shop the shoe in a wide or medium width, depending on your foot shape).
The Brooks Ghost 15 is going to be a worthwhile investment for newer runners who want a shoe that will support their miles and last for a long time. The lightweight shoes of today tend to break down within a couple hundred miles, but the Ghost will undoubtedly last longer than that (depending on the runner’s size and gait).
Amazon
Brooks Women’s Launch 10 Neutral Running Shoe
Weight: 7.4 ounces | Drop: 10 millimeters | Special Feature: Streamlined design that still offers support
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I remember when Brooks first, ahem, launched the Brooks Launch more than a decade ago. I bought the special edition Lobster design (the Launch 2) ahead of the Boston Marathon, and I was impressed by the lightweight nature of the shoe despite it’s bulky heel.
Late this summer, the company released the Launch 10, which immediately found a place in my rotation of running shoes. It weighs just 7.4 ounces, making it light for a daily trainer, with plenty of heel to withstand longer miles.
But what really sets this shoe apart is its value: At just $110 (up slightly from its glory days of $100) it gives runners the ability to cover all workouts for significantly less than competitors.
The moderate cushion makes it a responsive shoe for speedier workouts, but it’s not so minimal that you’ll have issues with longer runs. The Launch 10 upper is breathable, and the mesh allows for some stretch, which I appreciate because the toe box is more narrow than I generally like.
I was so impressed with the shoe’s versatility and its price point that I bought a pair for my husband who desperately needed new running shoes. He hasn’t had any complaints so far—a testament to the shoe, my judgment or both.
Other Running Shoes For Women I Tested
Over several months my feet worked hard, in ten pairs of shoes. These are shoes I tested that didn’t make the final cut.
Saucony Endorphin Pro 3 ($225): If you’re looking for a racing shoe that has a rocker profile, I liked the Saucony Endorphin Pro 3. It provides a firm, peppy ride like the Puma Deviate Elite Nitro 2. Although its rocker profile isn’t as aggressive as other models, I felt like the Puma shoe provided a more natural ride.
Adidas Adizero Boston 11 ($93): For years, I ran in previous iterations of this shoe as my daily trainer. It was lightweight and extremely firm. From the 9 to 10 models, Adidas heavily reworked the shoe, with the most notable change in the stack height: 26 millimeters to 39 millimeters. The 11, which is the most recent version, has a 39.5-millimeter stack height, making it feel like a platform shoe. It’s still firm and provided a peppy ride, but the dealbreaker was the hard plastic around the lacing system and ankle. No matter how I adjusted the shoe, I couldn’t settle in comfortably. And while Adidas has since launched the Adizero Boston 12 ($160), the experience and ride quality closely resembles the 11.
Brooks Glycerin 20 ($120): The Glycerin is the premium version of the Brooks Ghost, with more cushion. The Glycerin 20 and Ghost 15 have the same weight (9.1 ounces), but the Glycerin 20 has a slightly lower drop (10 millimeters) versus the Ghost’s 12 millimeters. The Glycerin is $20 more than the Ghost because of that added cushion, but the rides felt comparable; it’s a good another good option if you prefer a lower drop and don’t mind spending a bit more.
Tracksmith Eliot Runner ($198): At the end of 2022, high-end running apparel company, Tracksmith, launched its first running shoe. Given the quality and innovation in the brand’s apparel and accessories, I was eager to try the Eliot, despite its unisex last. It’s a beautiful shoe, with a firm, high-energy return ride thanks to the shoe’s Pebax foam. But I felt the unisex design. I wore a size 7 men’s, which roughly translates to a women’s 8.5. But the shoe ran long and the fit just didn’t feel right with my foot shape. Tracksmith CEO, Matt Taylor, told me that because the Eliot is the company’s first shoe offering, it wanted to come up with a design that would work for the widest range of people, noting even among women’s feet there can be significant variation.
New Balance Fresh Foam X 1080v12 ($110): This New Balance staple comes recommended by seasoned runners and industry experts with a caveat—you’ll hate it if you hate cushion. Although I loved the wide toe box and flexible, feels-like-a-hug upper, it was a very plush ride. For folks who want cushion or a soft recovery shoe, this will do the trick.
Altra Escalante 3 ($88): Steimling and Wells love the Altra brand thanks to its natural foot design, which features a wide toe box to allow the toes to splay out. Wells says Altra, and the Escalante 3 specifically, is an excellent shoe for women because it provides that extra room in the toe box. The catch is Altra shoes have a 0-millimeter drop, which can take some time for runners to get used to. Runners who struggle with Achilles’ injuries or tenderness should avoid zero and lower drop shoes.
How I Tested The Best Running Shoes For Women
There is no shortage of women’s running shoe options. In fact, it can be overwhelming to choose one. In order to cull down an infinitely long list, I used my personal experience, recommendations from experts and trends in the industry (for example, carbon-plated super shoes). I tested shoes in a variety of categories, including a basic trainer, a max-cushioned shoe, shoes with wide toe boxes, racing shoes and new-to-market shoes from apparel companies.
Testing shoes, as you can imagine, is very subjective. Our experts emphasized how important comfort and fit are—what might feel good for one set of feet could be the worst thing for another. Where possible, I looked at purely objective parts of a shoe, including heel-to-toe offset (the shoe’s drop), how much padding is around the ankle collar and the type of upper construction. Inevitably, though, how the shoe fits and how it feels on the run will depend on the wearer. While these picks should work for people with a range of needs, scroll down to the Other Women’s Running Shoes I Tested section for more options.
To test, I took each pair of shoes on a variety of runs, over different terrain and paces, and in a range of weather conditions, logging about 20 miles in each pair. I primarily run on pavement, but I also ran on the track for speed workouts and on a flat, gravel towpath. Unlike many runners, I enjoy a good hill, so I made sure to test these shoes on flat and hilly terrains. Although I can’t control the weather, I don’t skip a run when it’s cold, rainy, hot or snowy. I logged most of these miles during a mild Northeast winter, encountering mostly cold and wet conditions.
Here are some factors I considered when evaluating the best women’s running shoes during testing.
Pace
Shoes perform differently at different paces. A cushy shoe doesn’t work as well when you’re trying to nail fast paces because your foot may sink in too much, for example. But this style may be great for long runs when you’re spending a lot of time on your feet. During a track interval workout, you’ll want something that’s springy, maybe a little more firm.
I tested each shoe at (relatively) slow, medium and fast paces, as well as hills (which tend to be slower but still require hard running).
Terrain (Or Surface)
The majority of runners (including me) log miles on pavement. So I tested these shoes largely on pavement—roads and sidewalks. But I also hit the track for shoes designed for speed and when we didn’t want any elevation (for example, in shoes with zero drop). I also ran on a gravel tow path, which is looser underfoot than the track or the road, but easier on the joints.
Cushioning
As I’ve noted, how much cushion feels good is an incredibly personal preference. I do not like a lot of cushioning. But as objectively as I could, I assessed how comfortable a shoe felt and noted how plush a ride felt and whether it felt cumbersome. A racing shoe, for example, won’t give you the pop you need for fast turnover if it’s pillowy soft. But a highly cushioned shoe might feel great for some runners as a daily trainer or during recovery runs.
Drop (Heel-To-Toe Offset)
It’s important to consider a shoe’s drop, or the heel-to-toe offset. This is merely the difference in cushioning from the shoe’s heel to the toe, measured in millimeters, but it can affect how your foot hits the ground. A traditional training shoe tends to have a 10 millimeter drop or more—I tested shoes up to 12 millimeters—and racing shoes err on the lower side, anywhere from 4 millimeters to 8 millimeters. Some shoes have zero drop, which means the shoe is completely flat.
According to the American College of Sports Medicine, shoes with low drops—6 millimeters to 0 millimeters—are the best for allowing the foot to “normally support loading during each gait cycle.” In other words, lower drop shoes let the foot move more naturally. That said, the experts I spoke with said that runners who have Achilles’ tendon soreness or injury might be better off in a higher drop shoe.
How To Pick A Women’s Running Shoe
For this piece, I dove into research and spoke with four experts. Here are the factors you should consider when shopping for the best women’s running shoes.
Fit And Comfort
Every expert I spoke with emphasized the importance of fit and comfort above all else. Getting assessed by running professionals, either via physical therapy or at a run specialty store, is an excellent first step, but if a shoe doesn’t feel good, it’s not the right shoe.
Generally speaking, a women’s running shoe is designed to be narrow in the heel and wider in the toe box, to better match the average woman’s foot. That doesn’t mean a woman can’t find a good shoe in a men’s fit. And because comfort and fit is so subjective, I tested these shoes knowing that while I prefer a lighter, firmer shoe with a more spacious toe box, not everyone does, and I made notes accordingly.
I also paid close attention to objective features of a shoe: Is the upper seamless, to avoid chafing? What’s the padding like around the ankle collar? I looked at the shoe’s “drop,” or the heel-to-toe offset. Traditional trainers tend to have a higher drop, about 10 millimeters to 12 millimeters, while racing shoes tend to be lower, at 4 millimeters to 8 millimeters. Experts told me that runners who struggle with Achilles’ soreness or injury might be better off in a higher offset shoe.
Cushion And Plating
It’s evident that today’s shoes are erring on the side of more cushion. Highly cushioned shoes might provide a more comfortable ride, but they might also lead to greater force on the joints because your feet have a harder time feeling the ground.
According to a 2018 paper published in Nature, higher-cushioned shoes did not prevent injury. In fact, the researchers found that runners experienced higher impact in a max cushioned shoe. They wrote: “We attribute the greater impact loading with the maximalist shoes to stiffer leg during landing compared to that of running with the conventional shoes.”
The preferred amount of cushion is subjective, but I assessed the type of cushion and how much a shoe has. In addition to greater impact load, a highly cushioned shoe often lacks the “pop” that runners look for when trying to nail faster paces, like during a speed workout or an all-out race.
Wedged into that cushioning might be a carbon fiber plate–a buzzword the running community has been chattering about since 2017 when Nike released the VaporFly 4% shoe. (Carbon fiber plates have been around since the 90s.)
“Carbon plates are really good for energy return,” Manser, from Heeluxe, explains. “The body has to work less and they provide propulsion.” She goes on to say that it’s not just a carbon fiber plate that can give athletes a boost in performance. Other factors include the placement and stiffness of the plate, the profile of the shoe—a rocker-style profile can provide more propulsion. The shoe’s foam also plays an important role in how effective the shoe is.
Carbon-plated shoes—super shoes—are synonymous now with racing. They don’t have a long life, because the foam, while high-energy, isn’t very durable and breaks down quickly. “It’s great for race day but the foam is not very durable,” she says.
Terrain And Mileage
Where you log mileage and how much you’re running play a role in choosing the best type of shoe for you. Considering terrain goes beyond a simple trail versus road dichotomy. For example, if you hit the track once or twice a week, you might want a lighter, more springy shoe for that speed work, and a more cushioned shoe for longer runs on the road or a gravel path.
“If you look at terrain, the harder the surface, the more force is going through your body,” Steimling explains. “Your body is pretty good at attenuating. When I run on gravel, I prefer a shoe with less support and more traction, for example.”
When logging miles on the road, however, you might want more support and don’t need as much traction.
How much you run per week can influence your shoe pick, too. Experts emphasized the importance of rotating shoes, whether it’s the same shoe and you have multiple pairs or different types of shoes, to allow your feet and the shoes to recover. Plus, it can help prolong the life of the shoe.
Cost
In my research, I found that the average cost of a pair of women’s running shoes is $140. You might find a pair for slightly less at big box stores or from online retailers, but they don’t necessarily have the same quality control as if you purchase through a run specialty store or from the manufacturer’s website, Wells says.
Shoe costs skyrocket once you enter the super shoe category, which includes high-tech, pro-level shoes ranging from $200 to as high as $285. And, as Manser said, super shoes don’t last as long as a traditional trainer—maybe 100 miles compared to 300.
If you have your eye on a Boston Marathon qualifying time or another ambitious time goal, investing in an expensive racing shoe might be worthwhile. A study conducted by The New York Times did find significant improvement in performance when runners wore Nike super shoes.
When it comes to cheaper shoes, say under $100, the fit might not be as advanced as more expensive shoes, Manser says.
At lower price points, “Money wise it doesn’t make sense to make a women’s [specific] shoe. They’ll make a unisex shoe,” she says. There are some mainstream brands that make unisex shoes (I even tested one, and it’s not less than $100), so it doesn’t mean a worse shoe, but the fit may not be as fine-tuned.
My Expertise
Although I hated running when I first joined the high school track team more than 20 years ago, I’ve never stopped doing it. Over the decades, I’ve learned to love it and get better at it. I’m the former food and nutrition editor at Runner’s World, and I’ve been testing running gear—personally and professionally—for two decades.
In addition to my own expertise, I consulted with four experts who know their way around a running shoe. I spoke with Sheena Wells and Jon Notary, managers at Aardvark Sports Shop, a run specialty store; Michael Steimling, P.T., D.P.T., a physical therapist and assistant professor at Moravian University; and Katie Manser of Heeluxe, a company that works with shoe manufacturers to test and tweak shoe prototypes.
When Should I Retire My Running Shoes?
Shoes start to break down even before you wear them—first the foam and rubber as they age, and then the upper, according to experts from Fleet Feet. It’s recommended that you start wearing your shoes within six months to a year of purchasing them.
Once a shoe starts to break down, it won’t feel as cushioned or provide as much support. Although the industry recommendation is to retire shoes after 400 to 500 miles, that’s often well past a shoe’s prime, and runners might experience an increased risk of injury once their shoes hit 200 to 300 miles.
Manser, of Heeluxe, looks at three parts of the shoe to assess breakdown:
In today’s lighter-weight shoes, the foam, in particular, can break down more quickly. The size of a runner can also speed up the breakdown process. According to the American College of Sports Medicine, a good way to prolong a running shoe is to wear it just for running. And our experts recommend keeping a few pairs in your rotation to let the shoes rest in between workouts, which will also delay breakdown.
A good way to assess when it’s time to retire your shoes, beyond just looking at your mileage, is to assess the wear patterns on the soles of the shoe and taking note of how your body feels. Once the sole starts to peel and show the layers underneath, it’s time to shop for a new pair of running shoes. And if you start to feel achy and show signs of injury, that could be indicative of needing new shoes. Local running stores often have a shoe recycling program for well-worn shoes. For gently used shoes, you can donate them either on your own or through a local running store.
Should I Stock Up On My Favorite Running Shoes?
Runners know the signs: Their favorite shoe is heavily marked down in price and the size availability is dwindling. It means just one thing: The shoe is about to be discontinued for the shinier upgrade. But before you stockpile your favorite shoes, here’s what to consider.
Even if you’re not wearing your running shoes, they can still break down and become less responsive, Manser explains. Most running shoes use an EVA foam, and over time—about two years—the foam degrades, making it more firm and less responsive. She advises keeping your stockpile in the shoe boxes away from the elements, like sun, extreme heat and humidity. She also told me it doesn’t matter if you leave the tissue paper inside the shoe, debunking my assumption that it would stretch the upper over time.
What Is The Best-Rated Running Shoe Brand For Women?
When it comes to choosing the best women’s running shoe, there are a lot of factors to consider: comfort, fit, mileage, terrain and budget. There are dozens and dozens of top-rated brands for women’s running shoes, but at the end of the day, it comes down to the shoe that fits you best.
When I chose our top picks for best women’s running shoes, I tested top-rated brands, including Brooks, Mizuno, New Balance, Adidas, Saucony, Altra and Puma. I found that the top-rated running shoe for daily training was the Mizuno Wave Rider 26, the top-rated running shoe for racing was the Puma Deviate Nitro Elite 2, the top-rated running shoe for beginners was the Brooks Ghost 15 and the top-rated value running shoe was the Brooks Launch 10.
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