Best Running Shoes for Women of 2024

Like almost all outdoor and athletic gear, running shoes have historically been developed by and for men. The best running shoes for women were unisex models that ignored the unique physiology of women’s bodies. Studies on female athletes have only started to happen relatively recently, and despite the increased offerings for women, the “shrink it and pink it” approach to designing gear for women is still alive and well today. Yet, we know that women have different skeletal and muscular builds, biomechanics, running gait, needs, and preferences than men. It makes sense that brands uniquely create running shoes for women, and we’re excited to see more options available yearly.

As with our other running shoe guides, we acknowledge that there is no one best running shoe for any runner. Yet, with hundreds of shoe styles, it isn’t easy to know where to start or how to stay on top of constantly evolving running shoe designs and technology. For this guide, we researched the running shoe market and combed through our collection of feedback for all of the shoes we’ve tested, focusing our attention on what our women-identifying testers had to say. We polled our friends who run in women’s shoes and inquired among colleagues and peers. We narrowed down a list of 18 women’s-specific running shoes and sent them to our testing team.

Ultimately, we rounded up a non-exhaustive collection of women-specific running shoes that our women testers rated the highest. Notably, the shoes that got the highest ratings are currently available in both a men’s and a women’s last. We did not test unisex shoes for this guide, and the few running shoes that are women-first designs (i.e., women’s only shoes without a men’s version) did not make the cut based on testing feedback.

Ultimately, our testers chose the Hoka Speedgoat 6 as their best trail shoe option and the Hoka Clifton 9 as their favorite road running shoe.

Read our recommendations for choosing and frequently asked questions about running shoes below to learn more. You can also explore our research and testing methodology and view our glossary of running shoe terminology.

Best Running Shoes for Women

• Best Trail Running Shoes for Women: Hoka Speedgoat 6
• Best Trail Running Shoes for Women — Runner-Up: Topo Mtn Racer 3
• Best Trail Running Shoes for Women — Runner-Up: Brooks Catamount 3
• Best Road Running Shoes for Women: Hoka Clifton 9
• Best Road Running Shoes for Women — Runner-Up: Brooks Ghost 16
• Best Cushioned Road Running Shoes for Women: New Balance Fresh Foam X 1080V13
• Best Responsive Road Running Shoes for Women: Saucony Ride 17
• Best Stability Running Shoes for Women: Brooks Adrenaline GTS 23
• Best Zero-Drop Running Shoes for Women: Altra Outroad 2

Best Trail Running Shoes for Women: Hoka Speedgoat 6 ($155)

Pros:

• It has more of a locked-in feel than the previous version
• Great traction
• Light and nimble for maximal cushion shoe

Cons:

• Reduced ground feel
• Some may not like the addition of more upper structure

With the new Hoka Speedgoat 6, the brand continues the legacy of one of the most well-loved trail shoes on the market. It’s an excellent all-arounder that fits a variety of foot shapes, and the Vibram outsole with Traction Lugs provides outstanding traction on a variety of surfaces. There’s a reason this shoe shows up in numbers at the start of nearly any ultra in the world.

The most significant difference between the previous version of this shoe, the Hoka Speedgoat 5 (review), and this one is the return of the more structured feel the shoe is known for. Many people compare this shoe more to the Hoka Speedgoat 4 (review) than the Speedgoat 5 and appreciate the more locked-in feel of the upper. For most of our testers, the transition between the prior version of this shoe and this one has been seamless, and they appreciate the extra bit of structure Hoka reintroduced. The structure comes in the form of internal strapping that hugs the foot. The upper is also far less stretchy than the previous version.

The rest of the shoe stays essentially the same and has a relatively roomy toebox. The drop has increased from 4 to 5 millimeters, but it’s still well in the range that will work for most people. The 38-millimeter stack height at the heel makes this a maximally cushioned shoe that will protect your feet over the long haul. While this shoe feels light and nimble for what it is, it still doesn’t provide the ground feel of shoes with a lower stack height. The single-density foam has been upgraded from the previous version and is slightly lighter. We also found it to be bouncer compared to earlier versions. The rocker improves the ride of this shoe.

You can read more about our impressions of this shoe in our in-depth Hoka Speedgoat 6 review. You can also learn more about the history of Karl Meltzer’s creation and impact on the Hoka Speedgoat line.

Claimed Weight: 8.2 ounces (232 grams) | Stack Height: 38 millimeters | Drop: 5 millimeters | Lug Depth: 5 millimeters

Shop the Hoka Speedgoat 6

Best Trail Running Shoes for Women — Runner-Up: Topo Mtn Racer 3 ($150)

Pros:

• Roomy toebox
• Sticky rubber outsole grips well and sheds mud

Cons:

• Not the most nimble in technical terrain

Coming from a brand that is known for creating shoes with roomy toeboxes without compromising on the fit of the rest of the shoe, the Topo Mtn Racer 3 is another excellent all-around trail running option. Like the Speedgoat above, this shoe has an outsole made with Vibram’s Megagrip compound that we found gripped reliably on a variety of slick surfaces. Additionally, testers loved this shoe’s woven fabric upper, which blocks more dust, mud, and debris than a more traditional upper without sacrificing breathability. We found that this shoe provided a boost of warmth during colder months without causing our feet to overhead during summer runs.

With a 33-millimeter stack height under the heel, the Mtn Racer 3 is comparable to the Speedgoat 5 in terms of both cushion and weight. This generous cushion makes the shoe a great everyday option for any distance, from a 30-minute easy run to an ultra. It’s not a standout for doing speed work, and we found it to be less precise on very technical trails than other options tested, but in general, it does everything well and is incredibly comfortable and durable. This shoe also performs well in mud, and we’ve named it in our best trail running shoes for mud guide.

To learn more about the details of this shoe, you can read more at our Topo Mtn Racer 3 review.

Claimed Weight: 8.3 ounces (235 grams) | Stack Height: 33 millimeters | Drop: 5 millimeters | Lug Depth: Not listed

Shop the Topo Mtn Racer 3

Best Trail Running Shoes for Women — Runner-Up: Brooks Catamount 3 ($170)

Pros:

• Enough cushion for longer distances
• Snappy and responsive

Cons:

• Expensive

The newest edition on what has traditionally been an excellent all-arounder shoe line, the Brooks Catamount 3 has received a few key upgrades on the previous version to make it ideal lightweight trail shoe made for going fast on technical trails. Brooks did not design this shoe for longer ultra distances, but it has enough cushion with its 22-millimeter stack height at the heel to protect the feet over distances up to 50k and, for some people, longer than that. The shoe uses the brand’s DNA Flash midsole, which is a lightweight nitrogen-infused foam. It’s paired with a SkyVault rock plate to protect against rocks. The brand also claims that the rock plate increases the energy return of the shoe on uphills, but this is a hard claim to discern.

The upper is made of a single-layer mesh and fits reasonably snugly, especially for a Brooks shoe, as the brand is generally known for creating roomier shoes. This more precise fit allows for more control during lateral movement on the trail and provides a good level of control on descents.

With a very middle-of-the-road 6-millimeter drop, this shoe can fit a variety of runners. The TrailTack Green rubber outsole features 25% recycled material, which we found to be sticky and provide excellent traction on all sorts of surfaces. We tested it on everything from ice and snow to the treadmill, and the rubber seems to hold up even after use on harder surfaces. The 3.5-millimeter lugs aren’t so large that they cause issues on hardpacked trails or gravel paths, but they still dig into softer surfaces effectively.

This shoe is part of our Best Trail Running Shoes guide, and you can read more about it in our in-depth Brooks Catamount 3 review.

Claimed Weight: 8.4 ounces (238 grams) | Stack Height: 22 millimeters | Drop: 6 millimeters | Lug Depth: 3.5 millimeters

Shop the Brooks Catamount 3

Best Road Running Shoes for Women: Hoka Clifton 9 ($145)

Pros:

• Lightweight yet cushioned
• Comfortable out of the box

Cons:

• The arch cuts in on some foot shapes and feels too intense

The Hoka Clifton 9 delivers a balance of lightweight performance and comfortable cushion that works well for many runners at all distances and almost any pace. This popular road running shoe feels plush underfoot yet is sufficiently firm and responsive when you pick up the pace during intervals, a tempo workout, or even a marathon race. It can even hold its own on gravel and light trails. Runners looking for one running shoe that can excel in a variety of scenarios should look no further. This shoe is at the top of our best running shoes guide and included in our best cushioned running shoes guide.

Our testers loved the Clifton’s fit and out-of-the-box comfort that hugs the heel and midfoot while leaving some wiggle room for the toes. The women’s shoe has a 29-millimeter stack height, providing plenty of cushion to keep feet happy for multi-hour runs without feeling too mushy or clunky. The 5-millimeter heel-to-toe drop works well for many foot shapes, and testers also loved the recently updated upper on this shoe and found it to breathe well. They also appreciated the shoe’s color options and overall aesthetic. While it’s not going to be everyone’s favorite shoe, in the end, it will please a lot of runners with a broad range of training goals, paces, and daily run distances.

Claimed Weight: 7.3 ounces (207 grams) | Stack Height: 29 millimeters | Drop: 5 millimeters | Lug Depth: N/A

Shop the Hoka Clifton 9

Best Road Running Shoes for Women — Runner-Up: Brooks Ghost 16 ($140)

Pros:

• Reliable and consistent design over the years
• It is lighter than the previous version
• Bouncier midsole

Cons:

• No cutting edge

The Brooks Ghost 16 is the 16th iteration of the ever-popular Brooks Ghost line, which has been a consistently reliable daily road trainer. While this shoe has never been particularly cutting-edge or sexy with new shoe technology, it remains a go-to for those who don’t want significant changes in their shoes year to year. It’s fair to say that while each new version of this shoe has gotten updates, none of them have been major — and that’s part of why we love this shoe so much. It’s developed a loyal fan base for a reason, and this new update stays true to its roots.

The biggest change to this version of the shoe is in the midsole. Brooks uses their nitrogen-infused DNA Loft v3 midsole foam, which helps to shave weight. It is also noticeably bouncier than the previous midsole material. The new version is about six ounces lighter than the previous, a significant reduction. The outsole features RoadTack rubber, which provides plenty of grip on pavement. This shoe comes in four different widths — medium, wide, narrow, and extra wide — so it can work for a wide variety of foot shapes.

Brooks keeps many features of the shoe the same, including the 12-millimeter drop and the 24-millimeter stack height at the heel. These specs make this shoe approachable for many people of different experience levels and running needs. We recommend this shoe line for people looking for a solid road trainer that will stand up to the miles and perform consistently run after run, year after year.

Claimed Weight: 8.5 ounces (241 grams) | Stack Height: 24 millimeters  | Drop: 12 millimeters  | Lug Depth: N/A

Shop the Brooks Ghost 16

Best Cushioned Road Running Shoes for Women: New Balance Fresh Foam X 1080v13 ($165)

Pros:

• Smooth heel-to-toe transition
• Soft cushion

Cons:

• The toebox feels a bit too restrictive for higher-volume feet
• Expensive

Updated in 2023 from an already solid and reliable daily trainer, the New Balance Fresh Foam X 1080v13 is the latest of this popular line of shoes, and iRunFar testers love the changes. Part of this shoe’s facelift includes a new upper made of engineered mesh rather than the stretchy mesh knit of the previous version. This change was marked overwhelmingly as an improvement that gives the foot a more secure lock-down, though some testers noted that the newer design feels more restrictive in the toebox and may not work as well for runners with a wide forefoot. Another key update was a boost to the shoe’s stack height with the addition of 4 millimeters in the front and 2 millimeters in the back for a total stack height of 38 millimeters, a change that also brought the drop down from 8 to 6 millimeters. The result is a slightly taller platform underfoot and a smoother heel-to-toe transition.

New Balance’s well-loved Fresh Foam in the midsole remained the same, and our testers noted that this latest 1080 was super comfortable out of the box. Compared to Clifton and Ghost above, the 1080 trends toward a softer, plusher cushioning, so it may feel a little flat for runners who like a bouncy, responsive ride. This softer ride landed this shoe in our best cushioned running shoes guide. Nonetheless, it’s a versatile option perfect for daily running on pavement or light trails.

Claimed Weight: 7.3 ounces (206 grams) | Stack Height: 38 millimeters | Drop: 6 millimeters | Lug Depth: N/A

Shop the New Balance Fresh Foam X 1080v13

Best Responsive Road Running Shoes for Women: Saucony Ride 17 ($140)

Pros:

• Supportive upper
• Springy and comfortable midsole

Cons:

• There is nothing super fancy about the shoe

The latest in a long line of shoes from the brand, the Saucony Ride 17, has a few key upgrades that make it more comfortable than its predecessor. This line of shoes has always been considered great as daily trainers. The 35-millimeter stack height and 8-millimeter drop are in the middle of the range for road running shoes, and this one does everything well. And while we found the previous version of this shoe springy and responsive, this one is even better.

The biggest upgrade of this shoe comes in the midsole. Saucony has replaced the Pwrrun cushioning with Pwrrun+. While in name, this is the upgrade of a + sign, in practice, the new foam is lighter and softer. It features polyurethane instead of the EVA foam found in many running shoe midsoles. This new midsole improves the ride and responsiveness of the shoe. Unfortunately, while the midsole foam gets lighter, the shoe’s overall weight is about half an ounce heavier.

The other significant upgrade from the previous version is a new engineered mesh upper, which provides the shoe with increased stability and is breathable and light. Saucony also increases this shoe’s outsole coverage for increased durability and longevity. The extra rubber on the bottom of the shoe might be one of the main sources of the increased weight, as the rest of the shoe upgrades seem to only lighten it.

Ultimately, this is a great shoe that will get you out the door for your daily runs.

Claimed Weight: 8.4 ounces (238 grams)  | Stack Height: 35 millimeters | Drop: 8 millimeters

Shop the Saucony Ride 17

Best Stability Running Shoes for Women: Brooks Adrenaline GTS 23 ($140)

Pros:

• Great support
• Comfortable and breathable

Cons:

• Stiff out of the box
• Not especially springy

The Brooks Adrenaline GTS 23 has long been one of the most popular stability shoes among runners, and it is at the top of our list of best stability running shoe guide. The shoe provides a balance of cushion and support with a traditional shape and fit that works well for a wide range of feet, and it’s also available in narrow and wide sizing. Designed for overpronators and ideal for daily running, the Adrenaline is a great option whether you’re training for a race or logging miles for general fitness and fun.

Incorporating Brooks’ GuideRails technology, which consists of two firm pieces of foam inside the shoe on each side of the heel, this shoe provides stability by guiding the foot into neutral alignment. Brooks likens this design to training wheels on a bike, as the foam pieces keep the foot from rolling too far toward the inside or outside throughout the stride. This shoe feels good out of the box, and its initial rigidity softens over time, making it even more comfortable with each run. The 12-millimeter drop is on the high end, so it’s important to transition slowly into these shoes if you’re used to running in shoes with a significantly lower stack height.

The midsole cushion is soft, and testers appreciated the comfort and breathability of the shoe’s mesh upper. Although the shoe lacks the springiness we like during our speed workouts, we recommend this for anyone seeking a supportive ride for everyday road running. We named it the best stability road shoe in our best running shoes guide, and it topped the list in our best stability running shoes guide.

Claimed Weight: 9.1 ounces (258 grams) | Stack Height: 24 millimeters | Drop: 12 millimeters | Lug Depth: n/a

Shop the Brooks Adrenaline GTS 23

Most Versatile Running Shoes for Women: Altra Outroad 2 ($120)

Pros:

• Crossover shoe for both road and trail running
• Lightweight
• Great price

Cons:

• Zero-drop limits appeal
• It is not ideal for speedwork
• Not built for super technical trails

The Altra Outroad 2 stood out among our women’s shoe testers accustomed to running in the brand’s other models and familiar with zero-drop shoes. As a road-to-trail crossover shoe, it is light and cushioned enough for pavement yet grippy, stable, and supportive enough to handle light trails. While they’re an excellent all-arounder, this shoe is not ideal for speed workouts nor quite burly enough for the most technical and rugged trails. Nevertheless, this is a fun, versatile shoe that genuinely thrives on both roads and trails, especially over long distances at easy paces.

Known for their zero-drop shoes and wide toebox design, Altra has developed a somewhat niche but very loyal following among road and trail runners over the past decade. Zero-drop shoes don’t work for all runners—especially those with tight Achilles tendons or calf muscles—and it’s important to allow your body to adapt to them slowly to avoid injury.

To learn more about the specifics of this shoe, you can read our Altra Outroad 2 review.

Altra has introduced the 4-millimeter drop FwdExperience to expand beyond the zero-drop market. We’ve been testing this shoe at iRunFar and recommend checking it out if you’re interested in Altra’s shoe designs but need a few millimeters of drop.

Claimed Weight: 8.7 ounces (246 grams) | Stack Height: 27 millimeters | Drop: 0 millimeters | Lug Depth: not listed

Shop the Altra Outroad 2

Comparing the Best Running Shoes for Women

SHOE	PRICE	WEIGHT	DROP
Hoka Clifton 9	$145	7.3 ounces	5 millimeters
Brooks Ghost 16	$140	8.5 ounces	12 millimeters
New Balance Fresh Foam X 1080v13	$165	7.3 ounces	6 millimeters
Saucony Ride 17	$140	ounces	millimeters
Brooks Adrenaline GTS 23	$140	9.1 ounces	12 millimeters
Altra Outroad 2	$120	8.7 ounces	0 millimeters
Hoka Speedgoat 6	$155	8.2 ounces	5 millimeters
Topo Mtn Racer 3	$150	8.3 ounces	5 millimeters
Brooks Catamount 3	$170	8.4 ounces	6 millimeters

Glossary for Women’s Running Shoes

• Upper – The top of the shoe, including the entirety of the shoe above the sole.
• Midsole – A layer of foam that connects a shoe’s upper to the shoe’s outsole.
• Outsole – The exposed material on the bottom of a shoe that makes contact with the ground. It generally features a rubber or rubber-like compound.
• Rock Plate – A layer of deformation-resistant material, whether a plastic sheet, carbon plate, or something else, that sits between the outsole and the sock liner. It aims to protect the bottom of the foot from rocks, roots, and other trail inconsistencies. Rock plates vary in length and may cover the entire foot or just the forefoot.
• Lugs – The protrusions of material on the bottom of an outsole. While road running shoes often have minimal lugs, trail shoes generally have three- to six-millimeters deep lugs.
• Toebox – The front of the shoe surrounding the ball of the foot and toes.
• Stack Height – The maximum amount of shoe material between the foot and the ground.
• Heel-to-Toe Drop – The height difference (measured in millimeters) between a shoe’s heel and forefoot. Also called “offset” or “drop.”
• Arch Profile – The amount of your foot that touches the ground when standing. Knowing your arch profile can help you understand how your foot absorbs impact when you run, including pronation and supination, and what types of injuries are common to each arch type.
• Pronation – The natural inward collapse of the foot’s arch as it absorbs and distributes impact during running or walking.
• Overpronation – When the arch’s inward collapse exceeds the normal range.
• Supination – When the arch barely collapses, and the outside of the foot absorbs the impact while running or walking. Also called underpronation.

How to Choose Running Shoes for Women

Road Versus Trail Shoes

While shoes are shoes, and you can run on roads in trail shoes and trails with road shoes, several distinct differences make them uniquely good for their intended purpose. Ultimately, the best running shoes for women are simply the ones that are the most comfortable for your specific feet and running needs.

Road shoes, like our favorite, the Hoka Clifton 9, have smooth outsoles and are meant for pavement. They’re generally lightweight and breathable and have minimal lugs on the outsole. Trail shoes, including our favorite, the Hoka Speedgoat 6 and the Topo Mtn Racer 3, will have beefy lugs on the outsoles for gripping natural surfaces like rocks, mud, and dirt. Trail running shoes sometimes also have additional features like rock plates and a burlier upper to protect your feet from rocks on the trail.

If you primarily run on the roads, trail shoes are probably overkill — they’ll feel too clunky or sticky. And if you take road shoes onto the trails, you’ll sacrifice grip and likely compromise the shoe’s durability. If you run on both roads and trails throughout the year, we recommend having at least one pair of road running shoes and a dedicated pair of trail shoes. There are several options of shoes that will run comfortably on pavement while still being able to grip on trails. Our favorite crossover shoe is the Altra Outroad 2.

Fit

To choose the right running shoe size, measure the length of your foot in inches and then size up a half to full size. When you put the shoe on, there should be about a thumb’s width of space between the end of your longest toe and the end of the shoe. While slight differences exist between brands, most shoe lengths are fairly standardized. A good fit will allow your toes to splay and wiggle some but keep your feet from sliding around inside the shoe.

You’ll also want to know the width of your foot. You don’t want any part of your foot hanging off the midsole. Many shoe brands — like Hoka, Brooks, and New Balance — offer narrow- and wide-width models of certain shoes to fit more foot sizes and styles. The Brooks Adrenaline GTS 23 and the Hoka Speedgoat 6 are available in multiple width options. Getting the correct width is crucial to comfort and shoe longevity.

Shoe fit also has a strong subjective component. Some people like their shoes to fit more snuggly for precision control on trails, while others want plenty of space around all parts of their feet. The best way to determine how you like shoes to fit is to try on several different types and see what works for you.

Toebox Size

Similar to shoe cushioning, toebox shape, and size is a matter of personal preference. Brands generally create running shoe toeboxes that are narrow, medium, and wide. If you prefer a snug fit around your toes, you’ll want to opt for a narrow or medium toebox. But if you like some wiggle or splay room for your digits, pick a shoe with a wider toebox. Generally, high-performance shoes designed for technical trails have a narrower toebox, while shoes designed to go long distances have a wider toebox. Altra and Topo are brands known for their wide toeboxes, and the Altra Outroad 2 and the Topo Mtn Racer 3 provide plenty of room for toes. Most of the shoes in this guide, including the Brooks Catamount 3, have a fairly traditional toebox that isn’t especially narrow or wide.

Cushion

While cushioning is a matter of personal preference, generally, higher cushion shoes will allow you to run longer distances, while lower cushion shoes will provide a higher level of ground feel and snappiness. The right amount of cushion is the amount that feels the best to you and is dependent on your personal running goals. Many options are available because there are many variations in runner body shapes and sizes, running gaits, and runner preferences. A runner training for a five-hour marathon will likely prefer a different amount of cushion and shoe feel than a runner training for an 18-minute 5k or a mountain runner looking to descend technical trails confidently.

While more cushion will feel softer and more comfortable, it will come at the cost of reducing your ability to feel slight variations in the ground underneath your feet. Meanwhile, minimalist shoes with very little cushion will let you feel every pebble underfoot, but—ouch! In this guide, the Hoka Speedgoat 6 has a lot of cushion, while the Brooks Catamount 3 offers more moderate cushion. None of the shoes in this guide are true minimalist shoes.

Arch Support

Every person’s feet and ankles move a little differently throughout the various parts of their gait. A foot’s arch will collapse slightly throughout a stride for shock absorption. If an arch collapses too much, the entire foot and ankle roll inwards, which is called overpronation. People who overpronate often have issues with their ankles, Achilles tendons, shins, knees, and/or hips. The Brooks Adrenaline GTS 23 is a road stability running shoe designed specifically for those who overpronate.

The shape of your arch and how it moves throughout your stride determines the level of arch support and stability you need in a shoe. Visiting a running store to have your gait analyzed is the best way to determine if you need extra arch support to stay injury-free and running comfortably.

Stability Versus Neutral Shoes

Neutral shoes allow the feet to move and flex naturally, while stability shoes guide the foot through the stride and reduce overpronation. If possible, have an expert at a local running specialty store examine your gait before purchasing running shoes. Most people pronate some, but if you overpronate, where your feet roll significantly inward after impact with the ground, you might consider a stability shoe for road running. Stability shoes might also help if prone to Achilles tendinitis, runner’s knee, or shin splints. Since foot strikes vary so much while running on trail and it’s harder to correct for overpronation, there are no stability-focused shoe options for trail running.

Our favorite neutral road running shoes include the Hoka Clifton 9 and the Brooks Ghost 16. Our favorite stability shoes are the Brooks Adrenaline GTS 23. Learn more in our guide to the best stability road running shoes.

Drop

The heel-to-toe drop is the difference in stack height of a shoe from the heel to the toe. Stack height is the distance between your foot and the ground and comprises the midsole and outsole. Typical heel-to-toe drop falls in the 6- to 10-millimeter range, while there are definitely higher and lower options.

Drop is a personal preference, though your body and running stride might dictate the amount you need. For example, if you’re a hard heel striker, a higher heel stack height and drop might feel better and help with a smoother transition from the heel to the front of your foot. On the other hand, a lower drop can help lengthen posterior muscles and tendons like the glutes and hamstrings and alleviate lower back tightness. That said, a lower drop shoe probably isn’t best if you have had Achilles tendon issues or chronically tight calf muscles.

The shoes in this guide range from the zero-drop Altra Outroad 2 to the 12-millimeter drop of the Brooks Adrenaline GTS 23. If you’re transitioning to a shoe with a different amount of drop than you’re used to, it’s important to change gradually by slowly cycling the new shoe into rotation.

Running Volume

Running volume directly influences how many running shoes you purchase each year and how many different running shoes you rotate through at a given time. If your primary activity is running and you do it consistently, you may cover anywhere from 1,200 to 2,500 miles or more per year. That mileage alone will easily take you through five to eight pairs of running shoes yearly. If that sounds like you, you probably run enough that it’s worth keeping a few different styles of shoes on hand at a given time — perhaps a pair for the trails, like the Topo Mtn Racer 3, and one for the roads, like the Brooks Ghost 16, and maybe some dedicated shoes for workouts and races or highly cushioned recovery run shoes.

On the other hand, if you’re running a couple of times per week or running to supplement another primary sport, like ski touring, cycling, or rock climbing, you don’t necessarily need a quiver of running shoes. Instead, choose a high-quality pair that fits well and suits your specific needs, whether you’re running on roads, trails, or both. Then, keep track of the miles you put on your shoes or monitor their wear so that you’re ready to replace them when they’ve become too packed down.

Running Speed

Running speed is relative, but how you like to feel when you run can influence the style of shoes that you choose so that they can provide the experience you’re seeking. If you love to feel fast and light, regardless of your actual pace, opt for a shoe with a firmer cushion that will feel bouncy and responsive. If you prefer to run at a relaxed, leisurely pace and prioritize comfort above all else, choose shoes with more cushion and a softer, more plush midsole, even though you’ll lose responsiveness and ground feel. If you like to run at a variety of different paces, like many of us, go with a shoe like the Saucony Ride 17 for roads or Brooks Catamount 3 for trails, as they balance comfort and rebound well. Alternatively, keep a few different shoes in your rotation to pick the best shoe for your desired experience on a particular day.

Why You Should Trust Us

This guide to the best running shoes for women has been compiled using the expertise and testing experience of the iRunFar team, supplemented by extensive research by author Alli Hartz and input from seasoned running shoe experts.

We began by researching the running shoe market and compiling a list of women’s-specific running shoes, best-sellers, and other top-rated women’s shoes. We also combed our internal records of testing feedback from iRunFar’s women’s shoe testers. Finally, we polled our friends who run in women’s shoes and inquired with our running peers regarding anecdotal input on women’s running shoes. With this information, we narrowed down a list of 18 top picks and sent as many as possible to our women’s shoe testers. Over several weeks, our team of testers took these shoes to the roads and trails and put dozens (and sometimes hundreds) of miles on each style.

Afterward, our testers rated each shoe according to overall performance, comfort, responsiveness, durability, and more. With all this information, we further narrowed our list of the best running shoes for women in this guide.

Frequently Asked Questions About Running Shoes for Women

How long do running shoes last?

Most running shoes, whether designed for the road or the trail, have a range of 300 to 500 miles. Depending on your mileage and whether you use one pair of shoes at a time or rotate a few pairs, this could be anywhere from three to six months.

The exact mileage you get out of your shoes depends on multiple factors, including the shoe’s fit, your body size, how and where you run, and whether you wear your shoes for activities other than running. If your shoes are too snug, you’ll likely punch holes in the upper sooner than if you have a well-fitting shoe that gives your foot room to relax.

How do you know when your shoes are done? If you’re not into tracking your miles, the shoe will let you know when it’s time for a fresh pair. Even if the upper is still in good shape, the outsole may start to look smooth and worn down. Aside from visual clues, the midsole foam will begin to feel flat, firm, and packed out. This becomes especially apparent in highly cushioned shoes like the Hoka Clifton 9. The shoe will feel less comfortable, and your feet might feel tired or sore after your run. You also may be able to feel the ground more than you did when the shoes were brand new.

What is a good beginner running shoe?

If you’re new to running, the best thing to do is to visit your local specialty running shop. There, they’ll be able to measure your feet, discuss the different types of surfaces you want to run on and analyze your gait. A running expert can assess your arch height and help you choose a shoe that suits your feet, running style, and goals.

If you don’t have a running shop in your area, several shoes will fit a wide range of runners. Starting with a fairly average shoe like the Brooks Ghost 16 will let you learn about what you like and don’t like in shoes so that you can purchase your next pair with more information.

How many shoes should I rotate through at once?

The number of shoes you keep at any given time depends on personal preference, budget, and space on your shoe rack. On the one hand, you really only need one pair of running shoes, and there are tons of options out there that work well for everyday running, workouts, and races, and some can even hold their own on both roads and trails. We named the Hoka Clifton 9 our favorite road shoe and the Hoka Speedgoat 6 our favorite trail shoe. If you opt for one pair of shoes for all your running, the best bet is to pick a comfortable style with moderate cushioning, decent grip, and proven durability. The Altra Outroad 2 is equally happy on pavement as on trails.

At the other end of the spectrum are the gear testers at iRunFar. Because we run almost every day and love to study, test, and examine the features and technology of each shoe style, many of us end up with too many shoes to count. There are specialized shoes for everything: plush cushioned shoes for everyday easy runs, springy and responsive workout shoes, super shoes for racing, trail shoes for smooth trails, others for technical mountain trails, waterproof shoes for snow and mud, and so on.

While trying different kinds of running shoes is fun, it can become an expensive habit. Realistically, most dedicated runners will do well with a few pairs of shoes in rotation at any given time. An excellent place to start is with a pair of everyday training shoes that can perform well on roads, gravel, and light dirt, a dedicated pair for workouts and racing, and a pair of trail shoes that can stand up to more rugged terrain.

Are certain running shoes better for women?

Generally, women’s feet are shaped a little differently from men’s — the key difference is that women tend to have narrower heels. As a result, women’s running shoes are shaped a little wider in the front and narrower in the back, while men’s running shoes have a more uniform width from front to back. Additionally, men’s shoes tend to run slightly wider overall than women’s shoes.

As a result, an average woman with an average fit will likely get a better fit in a running shoe with a women’s specific last. However, women with wide feet may find that men’s sizing fits their feet better. Similarly, a man with narrow feet may prefer the fit of a woman’s shoe. Finally, many running brands offer unisex shoes that typically build on a man’s last.

More recently, some brands have started introducing women-first running shoes. These shoes are crafted from the ground up with women’s needs and preferences at the forefront rather than adapting a men’s shoe to women’s feet. None of the women-first shoes we tested made it into this guide, but it’s important to note that the running industry is exploring this.

Choosing running shoes is personal, and factors like training goals, experience, history of injury, running gait, foot shape, style preferences, and budget are all at play. There’s good reason for the variety of running shoes on the market today, including the wide range of midsole foams, stack heights, heel-to-to drops, toebox shapes, outsole rubber components, and more. Whether you want the wide toebox and zero-drop of the Altra Outroad 2 or the cushion of the Hoka Clifton 9, you can probably find a shoe with the features you’re looking for. Ultimately, the best shoe for any individual runner is the one that fits well, feels comfortable, inspires confidence, and motivates that person to get out the door for a run!

Ultimately, there is no single “best” shoe — it’s simply about having options and knowing how to choose the best running shoe for you.

Call for Comments

• Do you wear gender-specific or unisex running shoes?
• What features or aspects are most important to you if you wear women’s shoes? Do you have a favorite women’s running shoe?

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