When it comes to investing in (and maybe even splurging on!) running gear, nothing affects your running experience more than your shoes. Finding the perfect running shoes is about much more than style or brand preference—the right shoes are essential for performance, comfort, and injury prevention. But with countless options available for both men and women, choosing the perfect pair can feel overwhelming. Here’s what you need to know to make an informed decision, as well as some shoe recommendations straight from the experts.
Why the right shoe matters
According to Jessica Lyons-Quirk, director of footwear merchandising at Road Runner Sports, wearing proper footwear is crucial for staying injury-free: “The biggest thing about injuries and foot health is that you need to be in the right shoe for your foot—every foot is different.” You’re going to constantly be injury-prone if you aren’t in the right shoe, and you’re never going to hit your training goals if you’re constantly resting off an injury. It’s worth taking the time to understand your foot type and running style before investing in new shoes.
Understanding your foot type: neutral vs. stability
As I’ve recently covered, the first step in finding your perfect running shoe is determining whether you need neutral or stability shoes. Broadly speaking:
-
Neutral runners have a natural foot motion forward with even weight distribution when pushing off. Your feet effectively absorb impact and don’t roll excessively inward or outward.
-
Stability runners overpronate, meaning the arch collapses during landing and the foot rolls too far inward. This can create alignment issues while you run.
If you’re unsure about your pronation type, many specialty running stores offer gait analysis services, where experts can analyze your running style and recommend appropriate shoes.
For both types of runners, you’ll see shoes directly advertised for your specific style. Neutral runners effectively absorb the impact of the ground, while evenly distributing weight on the toe-off. Lyons-Quirk says you’ll want to look for the HOKA Clifton or Saucony Ride.
To find the best stability shoes, look out for extra guidance and support to control the excessive movement. Lyons-Quirk recommends the Brooks Adrenaline or the ASICS GEL-Kayano.
Top running shoe recommendations for men and women
If you’re ready to start trying on some pairs, here are some of the most popular models to get you started.
Best all-around option: Saucony Ride 18
The Saucony Ride 18 is a staple among runners. In the past, I’ve been a huge fan—these were my shoes of choice when I ran the NYC Marathon in 2023. Lyons-Quirk calls it “light, soft, and responsive.” A neutral shoe, it works well for both anyone who wants a reliable daily trainer that balances cushioning and responsiveness.
Best maximum cushioning: ASICS GEL-Nimbus 27
The GEL-Nimbus line has long been a favorite among runners who prioritize shock absorption and comfort over minimalism. For runners seeking plush comfort for long distances, the ASICS GEL-Nimbus 27 stands out. It’s Lyons-Quirk’s go-to recommendation for max cushion: “The premium materials and softness of both the upper and midsole make this shoe pure magic to run in.”
Best for versatility: Brooks Glycerin 22
The Brooks Glycerin 22 is available in both neutral and stability versions: Glycerin 22 for neutral and the GTS 22 for stability. Lyons-Quirk points out how the “innovative midsole technology and smooth transitions make this shoe an all-around go-to.” This makes it an excellent choice for runners who want consistent feel, but sometimes require different levels of support.
Most trendy and functional: HOKA Clifton 10
This is subjective, of course, but the HOKA Clifton 10 has a reputation for being stylish. I know I personally see them not just at the gym, but the coffee shop, subway, and going out at night. Lyons-Quirk says it’s everywhere for good reason: “The drop changed from 5mm to 8mm to appeal to more everyday runners, it comes in more subdued colors for all day wear, and the fit has been perfected.”
With its distinctive chunky yet lightweight cushioning, the Clifton works well for runners seeking comfort that transitions seamlessly to casual wear.
Most reliable workhorse: New Balance Fresh Foam X 1080v14
For dedicated runners logging serious mileage, New Balance offers a dependable option in the Fresh Foam X 1080v14. Lyons-Quirk says it’s a shoe she always has in rotation: “If you’re running every day and logging miles, this is the shoe that makes those runs feel great!” The 1080v14 prioritizes durability and comfort throughout high-volume training.
Key features to consider before buying running shoes
As you’re shopping around and trying on new pairs, it helps to have some vocabulary on your side.
Cushioning level
Different runners prefer different amounts of cushioning. Some enjoy a more connected feel to the ground, while others want maximum impact protection. Most brands offer shoes across the cushioning spectrum.
Drop (aka heel-to-toe differential)
Drop, or “heel-toe drop,” refers to the height difference between the heel and forefoot of the shoe. Traditional running shoes typically have 8-12mm drops, while more minimal designs feature lower drops (0-4mm). The HOKA Clifton‘s recent shift from a 5mm to 8mm drop (which caused a good bit of buzz in the running world) means it has noticeably more cushioning and forgiveness if you tend to strike on your heels when you run.
Weight
Lighter shoes generally feel faster but may sacrifice durability or cushioning. Heavier shoes often provide more support and longevity but can feel cumbersome during speedwork.
Fit and width options
Many top brands offer their popular models in multiple widths (narrow, standard, wide, and extra-wide). Finding the right width is crucial for comfort and preventing issues like blisters and numbness.
The bottom line
Whether you’re a beginner or seasoned marathoner, the perfect running shoe exists for your unique needs. Rather than window shopping without a plan, you want to understand your foot type and considering factors like cushioning preferences and intended use, you can find shoes that will help you run comfortably, efficiently, and injury-free.
And remember, even the best running shoes have a limited lifespan. Most experts recommend replacing shoes every 300-500 miles; some signs that it’s time for new shoes include compressed cushioning, worn outsoles, and new aches and pains.
You’re going to constantly be injury-prone if you aren’t in the right shoe. Taking the time to find your perfect match is worth it.
