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Jan 20, 2024

How to Choose the Best Running Shoes for You

Good running shoes can make the difference between a run realized and a run

Good running shoes can make the difference between a run realized and a run refused. And even though there's some trial and error involved in finding the right pair for your feet and goals, the payoff is real: You’ll have shoes that lay the groundwork for a comfortable, rewarding, and enduring pursuit—whether you’re running primarily for your health or for personal bests.

When you run, your feet expand and swell. Aim for at least a thumb's width of space between your longest toe and the end of your shoe.

If possible, visit a specialty running store for a fitting. Try on a bunch of shoes, and go back to the pairs that felt the best.

Comfort is key. If a shoe feels off when you try it on for the first time, it most likely won't feel much better on a run.

Consider what you want most from your shoes. Is it distance? Think cushioning. Speed? Look for weight and responsiveness.

For this guide, we’ve gathered advice and insight from eight experts, performed dozens of hours of research, and run more than 4,000 miles over the years. The focus here is on go-to shoes for everyday runs. We take a look at the two main running-shoe types (neutral and stability), the anatomy of a running shoe, and how a shoe should fit.

To find your best running shoes, you’ll likely need to try on several different pairs, either at your local running store (where you can leverage staff expertise to help you find the ideal fit) or in your living room (if you prefer to shop online). And if you’re ordering from home, consider retailers that have solid return policies, such as Zappos, REI, Running Warehouse, Road Runner Sports, and Fleet Feet.

To help inspire your search, we have recommendations for women's and men's styles and sizes, including dependable neutral trainers, stability shoes with various amounts of cushion, and a low-drop option.

Since 2017, Wirecutter running-shoe testers have logged more than 4,000 total miles, with feet on the ground in places such as Miami, New York City, and Portland, Oregon.

We chatted with eight experts to get their takes on what matters—and what doesn't—in a running shoe's design and how to find ones that are right for you. Here are the experts we spoke with:

Colleen Brough, DPT, is an assistant professor of rehabilitation and regenerative medicine at Columbia University Irving Medical Center and director of the Columbia RunLab. Brough answered our questions on the relationship between running shoes and injuries, as well as how tools like gait analysis factor into finding the right pair of shoes.

Jolan Browne, DPT, is a senior physical therapist at NYU's Running Lab at NYU Langone Orthopedic Center. Browne illuminated foot strike (heel versus midfoot versus forefoot) and the biomechanics of running for us.

Carson Caprara is vice president of footwear product line management and merchandising at Brooks. Caprara provided insight on how a large running-shoe company strategizes its approach to shoe updates and innovations.

Golden Harper is co-founder of Altra Running. Harper's family ran a specialty running store, so he started deconstructing shoes at a young age. As an adult, he created a shoe with reduced heel cushioning for himself and his friends (he said this shoe felt more natural and comfortable). That shoe led to the founding of the shoe company Altra, which specializes in no-drop shoes. (VF Corporation, the Utah-based company that owns The North Face and Timberland, bought Altra for an undisclosed amount in 2018.)

Melanie Kann is a New York City–based running coach and former running-shoe salesperson.

Paul Langer, DPM, is a podiatrist at Twin Cities Orthopedics and part owner of running-shoe store Fleet Feet Minneapolis. Langer helped us make sense of the current research on how running shoes can affect (or not affect) runners’ efficiency and injury rates.

Jim McDannald, DPM, is a podiatrist and running coach based in Montreal, and he previously wrote running-related reviews for Wirecutter.

Mariska van Sprundel is a science writer and author of Running Smart: How Science Can Improve Your Endurance and Performance. Van Sprundel answered our questions about the factors one should consider when choosing a pair of running shoes.

We also pored over peer-reviewed research about running shoes and injuries, and considered several articles on road-running shoes, including stories from Runner's World, Wired, and The New York Times.

According to the Sports & Fitness Industry Association, approximately 49 million people in the US laced up their trainers for some form of running or jogging in 2021.

No matter where you fall on the running spectrum, the right shoes can make all the difference in your relationship with the sport. A good pair is arguably the most important tool a runner needs to train comfortably and consistently; ideally, once your shoes are on your feet, you shouldn't have to think too much about them. The wrong pair can bring on blisters, bruised toenails, or worse.

For this guide we considered go-to shoes for everyday running, either outside or on a treadmill. The shoes described here would be appropriate both for recreational runners (whose runs are usually of similar distance and intensity) and for competitive runners (those seeking a workhorse shoe for easy or recovery runs). Some of these shoes may not be ideal for long runs of more than an hour (where more cushioning might be appreciated) or for racing or speed work (where light weight and responsiveness are important). That's not to say you couldn't use the shoes we recommend for either or both purposes—over the years many of our testers have happily used our picks for marathon training as well as at the track.

Ideally, once your shoes are on your feet, you shouldn't have to think too much about them.

The shoes in this guide would also be fine choices for those who walk for fitness and for injured runners who are eager to keep moving. These running shoes may not be your first choice for use at the gym, however: For that purpose, many people likely prefer shoes that are flatter (for weightlifting) or that have less side-to-side support (for easier movement in every direction, such as for an aerobics or boot-camp class).

Many running-shoe companies divide their shoes into two main categories: neutral and stability (or "motion-control") shoes. A neutral shoe won't affect your normal gait, but it will provide you with added support and cushion to protect your feet from the ground. Stability shoes, on the other hand, have denser foam along the arch of the foot. They may also have a stiffer heel, which reduces the foot's side-to-side movement.

Everyone's feet naturally pronate (roll to the inner edge) or supinate (roll to the outer edge) during each running stride. Pronation allows your foot to adapt to the landing surface, and supination propels you forward, according to podiatrist Paul Langer and physical therapist Jolan Browne. Both pronation and supination are biomechanically necessary for running (PDF). Running-shoe companies make two kinds of shoes—stability and neutral—because of the long-held idea that some people's feet roll in too far and need correction. This is called overpronation, and it may contribute to pain in the feet, ankles, and knees.

According to our experts, however, overpronators make up a very small subset of the population. Langer explained pronation as a bell curve, with most people falling in the middle of the curve (those who won't need extra stability while running) and a relative few falling at either extreme (oversupination and overpronation). Langer and fellow podiatrist Jim McDannald pointed out that there is no medical definition of overpronation. Langer said that overpronation "is an overused term, especially in the running retail setting, that most likely came out of some of the early biomechanics and sports medicine textbooks in the 1960s. The term was not based on any particular study and never quantified. It really was just accepted dogma that was then perpetuated."

Even if you do overpronate, the scientific jury is still out on whether shoes can actually reduce the risk of injury (PDF). "Running shoes don't, and can't, prevent injuries, per se," said Colleen Brough, director of the Columbia RunLab.

If you shop for shoes at a brick-and-mortar running store, you may be offered a running-gait analysis, usually done on a treadmill. A store employee will likely analyze a video recording of your gait, in order to identify biomechanical glitches that could provide clues to which type of shoe might work best for you. Brough, who conducts gait analyses at the Columbia RunLab, said an in-store analysis can be beneficial even if it isn't conducted by a biomechanics or medical professional. But it doesn't illuminate everything. Gait analysis is "only one piece" of putting together a runner's full story, she said, especially if the runner has an injury history.

Pronation allows your foot to adapt to the landing surface, and supination propels you forward.

So how do you decide what to buy for your feet? Experts recommend that you start with neutral shoes. Move to stability shoes only if you feel like you want more support (some runners may simply prefer the feel of a less-flexible, more-stable shoe) or if a doctor or physical therapist suggests them.

Heel-to-toe drop is the difference between the thickness of the shoe's sole at the heel and the thickness at the forefoot. Traditional running shoes tend to have a thicker heel than front, or a heel-to-toe drop in the 10 mm to 12 mm range. This provides more cushioning under the heel, as you can see in this diagram:

Approximately 90% of race runners are heel strikers, according to various studies. When heel strikers run, each foot lands heel first and then rolls through the toe. A smaller percentage of runners are midfoot or forefoot strikers, which means they land through the middle of the foot or on the toes, respectively, when they run. Most running shoes have a higher heel-to-toe drop with a thicker, cushioned heel that protects the foot during heel striking, since that design feels better for the majority-ruling heel strikers.

Comfort, however you define it, is the most important factor in determining whether a pair of running shoes is right for you.

The whole foot-strike business is complicated, to say the least. Some people in the barefoot running community contend that the overly cushioned heels of modern running shoes encourage a heel-strike pattern. However, in terms of injury risk or prevention, researchers don't agree on whether a forefoot or midfoot strike is any better or worse than heel striking.

All of our experts did agree that your body mechanics (including your foot strike) will adapt to the shoes that are on your feet, most particularly in response to discomfort. (Brough pointed out that running shoes can help promote a different foot strike, but a change that major isn't recommended for everyone.) In other words, if your body isn't happy as you run, it will alter its movement patterns to lessen or eliminate that unhappiness. This once again proves the point that comfort, however you define it, is the most important factor in determining whether a particular pair of running shoes is right for you. "If you’re just starting a running program," Brough said, "you have to make sure no matter how fancy or expensive the running shoe is, comfort is the number one thing that dictates."

If a "barefoot but better" shoe appeals to you, or you haven't found a traditional drop shoe that you love, you might like a low-drop shoe. Plenty of heel strikers also love low-drop shoes. (Wirecutter supervising editor Ingrid Skjong, a certified personal trainer, ran in the same motion-control running shoes for years—even wearing custom orthotics to help "correct" her pronation—before doing a chunk of her training over the past couple of years in a more-minimalist low-drop shoe.) But if you plan to make the switch, expect to feel a big difference. "If you’re used to cushioning, and you switch to a minimalist shoe without conditioning your calves and Achilles tendons before the switch, you have a higher risk of getting yourself an injury," said Mariska van Sprundel, author of Running Smart: How Science Can Improve Your Endurance and Performance.

Ease into a new low-drop pair by starting out with shorter runs. (This is a wise approach with any new pair of shoes.)

Comfort is, of course, subjective. However, there are some general guidelines you can use to help ensure that running shoes fit you correctly:

Be flexible about sizing: Common running-shoe advice is to buy a shoe that's a half-size or even a full size up from your street-shoe size, to account for your feet swelling while you run. However, after talking to brand representatives and industry experts, we learned that shoe sizing is more of an art than a science. Shoes are typically designed around what's called a "last." A last is a three-dimensional form that mimics the shape of a human foot, and it's created in a sample size based on the sizing scale in a company's country of origin (for example, with Brooks the sample size is a US men's 9 or a US women's 8½). From there, the additional sizes are scaled, and international size conversions are marked based on a company's proprietary charts. Therefore, every brand's sizes are a little different. The bottom line: Use your normal running-shoe size as a starting point, but don't be shy about sizing up (or, more rarely, down) to find your best fit.

Pick the right width and length: Your feet expand and swell when you run, so wearing shoes that are too short or too narrow is a recipe for blisters and lost toenails. To avoid this, make sure you have at least a thumb's width of space between your longest toe and the end of your shoe—no matter the size of the shoe. Most people will also want enough room in the toe box for the toes to spread wide and the nails not to touch the fabric inside. A snug fit around the heel is also important, to prevent your shoe from sliding up and down through the foot strike.

Make sure you have at least a thumb's width of space between your longest toe and the end of your shoe.

Compare shoes head to head: You may choose to order a few pairs of shoes online, with the intent of returning the ones that don't fit. If it's possible, however, we recommend that you first get fitted by a knowledgeable salesperson at a specialty running shop. Try on a bunch of shoes, and then go back to the pairs that seemed the most comfortable. To compare, put one model on one foot and another on the other foot, and do a lap around the store. Then switch shoes and do another lap. "Ask yourself, ‘Which shoes were you least aware of?’ and buy those," said running coach Melanie Kann. You should also play around with the laces. Laces that are too tight or too loose—in the right or wrong places—can significantly affect the feel of the shoes. (Take note of the material the laces are made of, as well as their shape and general feel. They should tie securely, without slipping.) A heel-lock lacing style can keep feet from sliding up in back, whereas nontraditional toe lacing can provide more spreading room in front.

Shop with a goal in mind: Consider what you want most out of the pair of shoes you’re buying. If it's distance, pay attention to cushioning. If it's speed, focus on the weight and responsiveness. "Think about where you are now, and where you want to be in the next 300 to 500 miles," Kann said. That's approximately how long a pair of shoes should last. (Along with supporting your training, choosing a shoe that you’ll wear happily for its entire lifespan is the best approach from an environmental perspective.)

"Ask yourself, ‘Which shoes were you least aware of?’ and buy those." —Melanie Kann, running coach

This may mean you’ll want to have more than one pair of shoes in your rotation. Jim McDannald, previously a health technology writer at Wirecutter, pointed out that wearing the same shoe for every run can affect mechanics. "It's good to throw your body a curve and [make it] adapt to another shoe, which can prevent overuse-injury issues in the future," he explained. If you’re running on consecutive days, you can also let one pair of shoes "rest" while you run in the other. This allows the cushioning to fully spring back. (We are fans of rotating more than one pair of shoes. But there are differing opinions on whether the cushioning of a shoe really needs a break.) This strategy is also useful for when your primary pair gets wet on a run and needs time to dry out.

And don't just assume you can buy the newest version of your current shoes and be all set. "People can get hung up on ‘that's my favorite [model],’ which can be problematic because shoe manufacturers change things up," McDannald said. Kann added: "Get fitted every year or two. Your body changes, and shoes change."

Carson Caprara, vice president of footwear product line management and merchandising at Brooks, told us the company's most popular shoes undergo annual tweaks (anything from a change to the geometry to a switched-up material in the upper to a slightly altered design). As a result, the company releases new versions just about every year. (Across several updates to this guide over five years, the new versions of our picks have ranged from minor updates to fairly extensive redesigns.)

Check the return policy: Specialized running shops are more likely to let you return shoes within a month or so if they aren't right for you. "Anyone can run with perfect form on the [in-store] treadmill for 30 seconds," Kann said. "What matters more is what happens when you’ve run 10 miles outdoors."

Most likely you don't need a gender-specific shoe—though it's worth keeping in mind that not all feet are created equal. "There are certainly anatomical, biomechanical, and hormonal differences between men and women," podiatrist Paul Langer said. "Women tend to have narrower heel bones, lower ankle bones, and are more prone to developing bunions than men, and monthly hormonal changes can alter females’ neuromuscular coordination, as well as tendon and ligament elasticity."

Some manufacturers, like Altra, have invested time and research into designing different shoes for different genders based on anatomical foot differences. Other brands, like Brooks and Mizuno, focus on designing shoes with materials that mold to the wearer's foot and respond to their body mechanics, gender notwithstanding. For these brands, the women's size is usually one to two US size numbers higher than the matching men's size (so a US men's 7 might be a women's 8, 8½, or 9, depending on the manufacturer). There are width differences, too: Women's shoes typically come in B (or what's considered medium width) and possibly A for narrow and D for wide; men's shoes are D for medium, B for narrow, and E for wide. This shoe-design strategy may, in fact, work well for people with larger and/or wider feet (they can wear men's sizes) and for those with smaller and/or narrower feet (they can wear women's sizes).

Langer pointed out that although there can be anatomical and/or physiological differences between women's and men's feet, many variables exist within both. "I would be less concerned about which features are ‘female’ or ‘male’ and more about which shoe has the comfort features that each runner prefers for themselves," he said.

Though comfort rules, resonance can also play a powerful role. "If women-specific shoes from well-known brands can connect to women who may be new to running or may be considering a return to running, the health-related benefits of physical activity speak for themselves," said the Columbia RunLab's Brough.

For this guide, we primarily tested men's and women's versions of the same popular shoe models. In most cases, the shoes were identical except for width, length, and color offerings. In a few cases (with Altra shoes, for example), the shoes sported tiny, gendered differences on the women's models, such as softer cushioning material and thinner heel cups.

Several companies, including Lululemon, Puma, and Under Armour, have released women-specific running shoes since 2021. We tried the original Lululemon Blissfeel (a women-centric shoe produced from scans of more than a million feet, according to the company, and its first foray into running shoes). The cushioned daily trainer impressed the likes of Runner's World and Women's Health. Though the Blissfeel felt "springy" in the heel to one of our testers who wore an 8½, she found that they fit "a bit narrower than the Brooks Ghost, especially at the front of the foot." Another tester, who wore a 7½, considered the shoes "perfectly comfortable" but ultimately wasn't bowled over. (The Blissfeel shoes cut a noticeably stylish silhouette, so if you like an attention-grabbing aesthetic, these deliver.)

Our initial list included nearly 90 pairs of running shoes, so we asked our experts for intel on what people shop for and what runners need. Then we cross-referenced their suggested shoes with reviews from Runner's World, Running Shoes Guru, Podium Runner, Women's Running, and RunRepeat, as well as with customer reviews.

We looked for shoes described as being both cushioned and responsive (that is, ones with the "rebound" effect underfoot). Often these criteria are at odds with each other: Extra cushioning is likely to absorb the impact of each running stride, rather than give you much rebound. Shoes that promised both features caught our attention. In general, we favored lightweight models, though our experts pointed out that shoes are getting lighter and lighter across the board. We also considered heel-to-toe drop (the difference in the thickness of the sole from the heel to the toe). Traditionally, most running shoes have a sole that's 10 mm to 12 mm thicker at the heel than at the forefoot. Most of the shoes we kept on the list fit that description. But because some runners prefer less heel cushioning and a flatter sole, we made sure to retain a few options with lower and no heel-to-toe drop, too. Price also matters, so we capped our recommendations at $150. If you pay any more than that, you’re getting into shoes meant for niche purposes.

In most cases, the men's and women's versions of the same shoe model are virtually the same, apart from the widths, lengths, and colors. The number of female-specific shoes available is increasing, but we haven't seen ultra-convincing evidence suggesting gendered shoes are a necessity.

We also skipped shoes that touted specialized features (ultra-lightweight, ultra-cushioned, ultra-stabilizing, or basically ultra-anything, as well as so-called super shoes) because we weren't looking to recommend shoes for more-specialized users or uses (racing, for instance).

Each time we’ve tested running shoes, we’ve recruited four testers (in addition to the co-authors of this guide) to try the pairs over a roughly six- to eight-week period, putting at least 50—but often many more—miles on each. Our testers have included marathoners (who regularly logged 20-plus miles a week) and casual joggers, representing a variety of anatomies and running shoe preferences.

Once they had spent some time on roads with each shoe, testers thoughtfully analyzed the way the shoes felt on their feet, considering the following criteria:

Cushioning: A shoe's ability to absorb or soften impact was essential. We asked testers to rate both the quantity of padding and the quality in each shoe they tried.

Responsiveness: We defined responsiveness as "a rebound effect propelling you as you go." Our testers considered how much they felt this effect as well as whether they liked what they felt.

Ride: Our experts told us that when you’re wearing good running shoes, your stride should feel effortless. We asked testers to rate the "ride" of shoes while keeping this idea in mind.

Ground feel: Running shoes need to protect your feet from the ground. However, you should be able to feel some irregularities underfoot, too, so you can micro-correct and not, say, twist an ankle.

Fit over time: Testers considered how the length, width, and overall fit of their shoes changed over time, to see whether there was a break-in period and how long it lasted.

Sole and upper support: A good running shoe should support a runner's entire foot without constriction, pressure points, or chafing. It shouldn't feel too soft or too firm underfoot, either. To get at that key element of fit and comfort, testers were asked to rate both the upper and the sole underfoot separately.

Weight: When we selected our testing pool, we kept in mind how much the shoes weighed (we avoided picking superheavy shoes). But a number on a scale tells only part of the story—testers also considered the subjective "heaviness" of the shoes on their feet.

Style: Many runners care about whether their shoes look good, so we asked testers for their opinions on the shoes’ visual appeal.

Stable, soft, and light, this shoe checks most of the boxes for runners’ everyday training needs.

This is the same shoe, in men's sizing.

Across our six years of testing running shoes, the Brooks Ghost continues to stand out for its comfort and versatility. The 12 mm drop Ghost 15 (women's, men's) isn't a stark departure from the Ghost 14 shoe we previously recommended—its minor tweaks include lighter-weight cushioning in the midsole and an enhanced upper intended to create a more snug fit.

We liked the Ghost 14 for its neutral step and overall cozy feel. One tester, who wore a women's size 7½ and trained for a marathon last year in the Ghost 14, said the Ghost 15 feels extremely similar and is "a good everyday shoe for weekday runs."

Another tester, who wears a women's size 13, ran up to 6 miles at a time in the Ghost 15 pair and noted the shoes’ stability. "All in all, they are comfy and unobtrusive." However, she also pointed out that they don't have a lot of pop: "I’m able to accelerate in them and play around with speed just fine, but they aren't a propulsive shoe." She added that the stretch upper on the Ghost 15 is forgiving, which she appreciated, but some runners may not like that because there's less of a sense of the shoe holding your foot in.

One tester who was running in a pair of Brooks Ghosts for the first time liked how the pair felt "broken in" right out of the box. Despite being a runner who supinates, he detected no noticeable wear on the outer edge of his shoes (men's size 8½), and he noted that his foot felt stable over four months of using the shoes.

The ribbed laces can feel a little slippery, so a double knot might be a good idea, just in case. Overall, though, during our tests the Ghost 15 held sturdy in a variety of conditions—in rain, on tracks, and even on trail terrains.

Size range: 5 to 13 (women's), 7 to 15 (men's); narrow, medium, and wide widths (women's), narrow, medium, wide, and extra-wide widths (men's)

This fun-to-run-in shoe pleased our testers with its energetic feel and comfortable, secure ride.

This is the same shoe in men's sizing.

At this writing, the New Balance Fresh Foam 880v11 remains widely available. The New Balance Fresh Foam X 880v12 (women's, men's)—an updated version of the Fresh Foam 880v11—has a new dual-layer midsole and more padding overall. Read on for our full review.

Soft and responsive, but not overly cushioned, the New Balance Fresh Foam 880v11 (women's and men's) proved both functional and fun in our testing. The shoe has a 10 mm drop and is lighter than the Brooks Glycerin 20 by about half an ounce. The 880v11 also has a less-padded tongue and collar than the Brooks Glycerin 20, but it was still comfortable to wear and delivered a nice fit. The heel collar of the shoe rises higher than those on most other shoes we tried. And it flares out toward the back a bit, a design that proved comfortable for the Achilles area and didn't rub.

One tester, who wore a women's size 7½, wrote that running in the Fresh Foam 880v11s felt "easy and energetic." Another tester, who wore a women's size 8½, noted that they allowed for a "quick rebound," though she thought they ran a tad small and looked bulky. Ingrid, who wore a women's size 13, liked the comfy upper and spring, but she noticed that her heels slipped on the first wear. Employing lock lacing—a simple lace-tying technique (video) that uses the last set of eyelets at the top of a shoe—improved the fit. Of the Fresh Foam 880v11, Runner's World said it is "everything you want in a workhorse training shoe: It's built to last, comfortable, and delivers a snug fit."

A tester who wore a men's size 12 also enjoyed taking this shoe for a spin. "This one just pops off the pavement compared to the other models," he wrote. "It actually propels you forward and feels totally different than the rest. Maybe the foam will get less bouncy over time, but right now it's far more fun to run in than the other shoes." Ingrid wore them at least twice a week for several months and said their responsiveness continually energized her runs. The Fresh Foam 880v11 comes in a total of 25 colors (16 in women's, nine in men's).

The New Balance Fresh Foam X 880v12 (women's, men's) is a more-cushioned version of this 10 mm drop shoe. The X 880v12 has a similar perforated upper and high heel tab to the 880v11, but there is added padding on its heel tab and the collar. Its sole is a touch wider, and the heel feels a bit beefier than that of the 880v11. (Our tester said they found this shoe had much more bounce when they were walking.) The ribbed laces on the X 880v12 are less stretchy than those on the 880v11.

Compared with the 880v11, this shoe has more padding and feels a bit clunkier overall. But it's still a solid daily trainer, especially for people who prefer a more cushioned yet still responsive option.

This is the same shoe, in men's sizing.

The feel of the more-padded construction is apparent on the run, too. "It really feels like a different shoe, with more of a lean into cushioning versus responsiveness," our tester noted, adding that overall the X 880v12 felt heavier (which it is, by a bit more than half an ounce), warmer, and generally more "mellow" when compared with the comparatively less-cushioned and peppier 880v11.

Size range: 5 to 13 (women's), 6 to 20 (men's); narrow, standard, wide, and extra-wide widths (women's), standard and wide widths (men's)

A comfortable, generously cushioned shoe for everyday training, this model has a spring in its step and provides a smooth ride.

This is the same shoe, in men's sizing.

The Brooks Glycerin was billed by Runner's World as a shoe that gives the popular Ghost a run for its money. The Glycerin 20 (women's, men's) has a 10 mm drop, a rather high stack height, and a wide sole that gestures ever so slightly toward a platform—much like the 19s did. (A tester who wore the 19 in a men's size 12½ found them to be a tad unstable running downhill, due to their height.) The 20 is a soft shoe with ample cushioning that doesn't feel squishy. The supportive-yet-flexible mesh upper and soft interior pair for an almost slipper-like experience on the foot in comparison with, for instance, the Brooks Adrenaline GTS 22, which has a bit more structure in general. The Glycerin aims for smooth heel-to-toe transitions and an easy ride, and the 20 delivers. One tester, who wore a women's size 8 in the 19s (and had been wearing the Ghost 13 for her training), said she felt "fast and strong" in them. "They reminded me of what I like about the Ghosts, but I felt a little faster and more comfortable, especially during longer or harder runs." The narrow, generously padded tongue and collar contribute to the Glycerin 20's plush feel. The laces attach at the middle of the tongue, and in our testing they stayed put.

Bouncy, though not overly responsive, the shoe felt light, and it has a sleek look. Another tester, who wore a men's size 11½ in the 19s, found the toe box to be a little cramped when running downhill. He didn't find the shoe to be "clunky," however, writing: "When I wanted to pick the pace up, I did not feel held back." He also noted that the Glycerin 19 shoes he tested provided a stable ride and "certainly inspired confidence on my runs," even though they were heavier than some other shoes in his rotation.

We noticed in customer reviews that Glycerin shoes tend to run a bit short. We had our testers go up a half-size and found that doing so provided a comfortable fit for all. The Glycerin 20 comes in 22 total color options (13 in women's, nine in men's). Brooks doesn't design its shoes differently for women and men, so people with size 8½ or larger feet can also choose from the men's colors and sizes.

Size range: 5 to 12 (women's), 7 to 15 (men's); narrow, medium, and wide widths (women's), medium and wide widths (men's)

This shoe's plush collar, tongue, and even laces surround an effective stability feature. However, this pair felt heavier and firmer than most others we tried.

This is the same shoe, in men's sizing.

At this writing, the Saucony Guide 14 remains widely available. Compared with the Guide 14, the Guide 15 (women's, men's) feels lighter, softer, and—in our experience—a bit less boxy, thanks in part to its differently designed stability feature. Read on for our full review.

The Saucony Guide 14 (women's and men's) packs effective support into a streamlined profile with an 8 mm drop and a sleek fit. In contrast with its structured under-foot support (a piece of thermoplastic polyurethane material called a "guidance frame"), which feels firm, the rest of the shoe is plush (the collar, the tongue, and even the springy tubular laces). That combination will speak to those who want some support but don't want to sacrifice a soft, comfy feel on the foot. That said, one tester who wore a men's size 11 considered the cushioning "on the stiffer side," requiring a bit of a break-in period. Another tester, who wore a women's size 7½, noted the comfortable upper (a shoe part she said she doesn't normally pay much attention to) and soft cushioning (which was more than she was used to). Ultimately, though, the shoe proved to be heavier than she liked: "My stride felt easy enough at first but started to become tougher as the run went on," she wrote. Our men's-size-11 tester experienced the opposite. "This shoe looks like it's on the heavier side but feels light on my feet," he wrote, "and I didn't have to work hard to lift my legs on each stride."

We found the ride to be a bit firm—though it did deliver some pep. And this shoe's toe box had less stretch than those of other shoes we tried. The Saucony Guide 14 is unmistakably a stability shoe (unlike the Asics GT-2000 10, whose stability feature is subtler), and it could work for you if support combined with a comfy fit appeals. "I can see myself running in these as a general day shoe—logging miles, even a long run, but not with any speed or tempo work," said a tester who wore a men's size 12. "But they aren't exciting." The Guide 14 comes in 34 color options (16 in women's, 18 in men's).

New in 2022, the Guide 15 is a lighter shoe (by 1 ounce), with noticeably increased cushioning and forefoot flexibility, as well as an updated midsole geometry. And all of that contributes to smoother heel-to-toe transitions. The shoe's overall stability is subtler than the 14's, in large part due to the rethought medial support, which is thinner and less blocky. Overall, our tester said, the support in the 15 "feels less hard and built up" compared with the 14's support, providing less-obvious pronation-mitigating gait guidance. (If you really like to feel that support, you might miss it here.)

Aesthetically, the 15 has a wider base and a lighter-weight mesh upper that offers increased breathability and flexibility over that of the 14. It's also built to allow your foot to sink farther into the shoe, versus sitting on top of its platform—a difference we did notice over the 14's build. The 15's laces are very long; we either tied them double or heel-lock laced.

Less heavy and less firm than the Guide 14, the Guide 15 is a milder stability shoe with subtler styling.

This is the same shoe, in men's sizing.

On runs, the 15's ride feels lighter, smoother, and springier than that of the 14. "All in all this is a very different experience than the Guide 14, in a largely positive way," our tester noted.

Size range: 5 to 12 (women's), 7 to 16 (men's); regular and wide widths (women's and men's)

Functional not flashy, this shoe provides mild overpronators a lower-key stability than firmer stability shoes we’ve run in.

This is the same shoe, in men's sizing.

The Asics GT-2000 10 (women's, men's) is the newest version in the Asics GT-2000 line. We like this shoe, which has an 8 mm drop, for daily maintenance runs or the occasional long run. One tester who wore a men's size 11 considered the shoe responsive and stable, and he deemed it suitable for runs up to about 10K. "After 7 to 8 miles the shoe can feel a bit stiff," he wrote. Another tester, who wore a men's size 12, liked the bit of support the shoe provided for his mild overpronation. He preferred the slightly less-supportive GT-2000 10 over the Saucony Guide 14.

When it comes to differences between the men's and women's models, an Asics representative told us the brand employs a system called "3D Space Construction" in the midsole: Specific shapes are imprinted into the top of the midsole that provide pronation-mitigating cushioning and compression, depending on the wearer's gait. Varying shapes are put in different places on the men's and women's models to address any anatomical differences.

Our men's-size-12 tester liked the shoe for daily wear and found it addressed his mild pronation well. "It's not flashy," he wrote, "it's not quick or peppy, but it will work fine for logging miles day after day." Other testers noted this shoe's confidence-inspiring traction on wet roads. And the laces, which run through the tongue at several points, remained securely tied with no issue. The GT-2000 10 comes in 24 colors (13 in women's, 11 in men's).

Size range: 5 to 13 (women's), 6 to 17 (men's); standard and wide widths (women's and men's)

A subtle stability shoe appropriate for a range of runners, the Adrenaline GTS 22 is very comfortable and peppier than its predecessor, the Adrenaline GTS 21.

May be out of stock

This is the same shoe, in men's sizing.

The Brooks Adrenaline GTS 22 (women's, men's) is a softer stability shoe that delivers a more-controlled ride than a neutral shoe would provide. The shoe reduces pronation with the help of two pieces of foam in the heel area that coax a foot into position. Runner's World recommends this shoe for runners with flat feet, noting, however, that the pronation mitigation is subtle enough to work well for a variety of runners. We found that to be true.

The Adrenaline GTS 22 combines subtle support and softness, plus a smoother ride and some pep (something that was lacking in its predecessor, the Adrenaline GTS 21, which we previously recommended). "I felt like I rolled along comfortably in these," said Ingrid, who wore a women's 13 and found the shoes to be dependable and comfortable. (She continues to work them into her shoe rotation, running in them at least twice a week.) Frank, who wore a men's 11, called the Adrenaline GTS 22 "very plush," adding that they didn't feel tight in the toe box, even after running 9 miles. Unlike Ingrid, however, Frank found "heavy absorption on the downstep," which made it harder for him to "snap my knees up in a liquid flow." We think these are best suited for daily maintenance miles and longer, easier efforts. The outsole initially felt a tad stiff, particularly during the first few outings. (That stiffness relaxed after several runs; Ingrid wore them for 6.5 miles straight out of the box with no major issues.) The shoe's healthy amount of cushioning still allows for a satisfying ground feel. RunRepeat gives this pair high marks, as does Running Shoes Guru.

The Adrenaline GTS 22 has a 12 mm drop and feels more flexible than the Saucony Guide 14 (another stability shoe that has a firmer feel). The Adrenaline GTS 22 has a roomy toe box, with enough stretch to give toes wiggle room on a run. The shoe's upper is supportive; its laces (flat and ribbed) felt a bit short—particularly if you prefer heel-lock lacing. Nina, who wore a women's 7, appreciated the fit and gentle support of the Adrenaline GTS 22. "I liked wearing these shoes, largely because they reminded me of my beloved Brooks Ghosts," she said. Though she said she’d ultimately opt for the Ghosts, she’d "happily" wear the Adrenaline GTS 22s again. The Adrenaline GTS 22 comes in 25 colors (13 in women's, 12 in men's).

Size range: 5 to 13 (women's), 7 to 15 (men's); narrow, medium, wide, and extra-wide widths (women's and men's)

The Escalante 3 is a zero-drop shoe with a low profile and the feel of a more traditional trainer than its predecessor, the Escalante 2.5. But its appeal still lies in its more minimalist feel and function.

*At the time of publishing, the price was $0.

This is the same shoe, in men's sizing.

*At the time of publishing, the price was $0.

The Altra Escalante 3 (women's, men's) is for those who already know they prefer low- or no-drop shoes, as well as for those who are curious to try a "barefoot but better" shoe. Ingrid, who typically wears a women's size 12 and has done a fair amount of her running in Altra shoes (specifically the Torin) over the past couple of years, had a degree of familiarity with the feel of the Escalante. While the 3's predecessor, the 2.5, had a stretch-fabric upper that molds closely to the foot, it lacks the supportive upper that a more traditionally built shoe provides. The 3, however, has a new engineered knit upper that gives a sturdier and more supportive (though slightly stiffer) feel. The shoe is also designed so your foot sits deeper inside it, which lends a bit more stability to lateral movements. The minimal cushioning and the overall minimalist feel prompt many to choose this shoe for walking or everyday casual wear.

A tester who wore a men's size 12 in the Escalante 2.5 noted its pared-down approach. "You feel the entire road with how the shoe is designed," he wrote. "They were fine on trails [softer terrain], moving to asphalt was a good bit harder and not something I’d stick with." Though the 3 feels like it's edging toward a more versatile design, the Escalante—and all Altra shoes—may be something of an acquired taste. A typical heel-to-toe drop in running shoes is 10 mm to 12 mm, effectively raising the heel of the foot 1 centimeter higher than the toes. Altra shoes have no heel-to-toe drop at all, so the sole's thickness is the same for the entire length of the foot; this is supposed to encourage the wearer to land more on the midfoot. The Escalante also has a wider, "FootShape" toe box, which gives toes more room and allows feet to settle more naturally into the shoe. However, another tester, who wore a men's size 11 in the 2.5, didn't find the toe box to be roomy or flexible. Some reviewers have found the toe box of the 3 to be "awkward" or too far from the company's original foot-shape design, but we found it to be comfortable. (Some Altra shoes come in the "original" foot shape, and some are available in a "slim" shape. Most, including the Escalante, come in a "standard" foot shape.) According to Altra's website, this fit is intended to accommodate toe movement throughout the stride. So it's best to choose your size based on shoe length, not width, especially if you’re sometimes between sizes.

The Escalante 3 has an extra top set of eyelets for heel-lock lacing (which the 2.5 lacks), and the tongue, now padded (the 2.5's is not), is not gusseted. The padding is a comfortable addition: Our men's-size-12 tester who tried the 2.5 thought the non-padded tongue bunched up too easily when they were putting on the shoe. Our men's-size-11 tester wrote: "The upper had minimal padding, and the ankle area of the shoe is cut very low, so there's no support in that region no matter how secure you tie the shoes." He suggested it might better serve walkers. "I popped them on after a 10-mile race as a recovery shoe, but I’ve also picked up the pace in them on runs and felt great," said another Escalante 3 tester, who agreed the Escalantes are excellent walking shoes.

Because Altra designs its women's shoes differently than its men's shoes, you shouldn't assume that the equivalent men's size will fit or feel the same. If you’re used to a higher heel stack, to prevent calf or Achilles strain, you may want to ease into the Escalante while you’re adapting to these shoes—run for shorter distances than usual. The Escalante 3 comes in nine colors (four in women's, five in men's), the fewest of any of our picks.

Size range: 5½ to 12 (women's), 7 to 15 (men's); one width (women's and men's)

It is generally advised that you retire your running shoes after you’ve run 300 to 500 miles in them. But that doesn't mean your favorite pair is unusable at that point. According to estimates by the Environmental Protection Agency, Americans funneled more than 9 million tons of clothing and footwear—running shoes included—into landfills in 2018. Running shoes, which are composed of multiple materials bonded together, aren't typically recyclable. But donated shoes in a range of conditions can be put to use. If you’d like to delay or avoid throwing away your old trainers, there are ways to do it.

If you prefer an abundance of soft cushioning for easy miles: The Hoka One One Clifton 8 (women's, men's) is arguably the softest cushioned daily trainer we’ve tried. That maximalist attitude coupled with the company's signature "Meta-Rocker"—a rocker-shape sole meant to facilitate a smooth overall stride—has won the Clifton legions of fans over the years. Comfort is its main selling point: The shoe has a heavy dose of underfoot cushioning, a generously padded tongue and extended heel tab, and an overall slipper-like softness. Frank, who wore a men's 11, considers it an easy daily shoe. "Very light and soft on my feet!" he said, adding that he has recommended Clifton shoes to many friends. The Clifton 8 isn't as well suited for speedier bouts as some of our other picks. Frank noted that the shoes were a bit tight on his left arch. Ingrid, who wore a men's 11½, also felt a tightness in the arches; this lessened when she ran but didn't allow her to fully warm to the shoe. The Clifton 8, which has a 5 mm drop and a lofty stack height, tends to fit a bit narrowly (though it comes in wide widths). And it has a deep footbed, which reviewers have likened to a bucket seat in a car. If you want a shoe that puts cushioning and comfort first, and your focus is easy recovery miles, relaxed maintenance miles, or longer efforts at moderate paces, the Clifton 8 may do the trick.

If you’d like a lighter, less-cushioned shoe for speedier efforts: The On Cloudflow (women's, men's) is a light, minimally padded option that is heralded by the company for its versatility. We donned this shoe most often for tempo runs or when we were looking to access some get-up-and-go over distance. The Cloudflow has a 9 mm drop and On's signature CloudTec technology, which resembles rows of neatly spaced tunnels in the sole of the shoe. Frank, who ran tempo runs in the Cloudflows, appreciated the shoe's "snappy, light" responsiveness and breathability but noticed that rocks and glass lodge easily in the hole-y sole. Ingrid, who wore a men's 11, appreciated this pair's lightweight feel and wore it for a 10K race to good effect. The shoes deliver a smooth ride, but they fall on the stiffer side, particularly during the first few runs. Because they are less cushioned than most of our other picks, Ingrid said her "feet didn't feel as shielded from the terrain." One tester, who wore a women's 7, said she didn't miss the additional cushioning and might consider buying the Cloudflows as a backup pair. The shoes come in wide widths.

Colleen Brough, DPT, assistant professor of rehabilitation and regenerative medicine at Columbia University Irving Medical Center and director of the Columbia RunLab, phone interview, June 30, 2021; email interview, July 8, 2022

Mariska van Sprundel, science writer and author of Running Smart: How Science Can Improve Your Endurance and Performance, phone interview, May 5, 2021

Carson Caprara, vice president of footwear product line management and merchandising at Brooks, phone interview, March 10, 2021

Jim McDannald, DPM, podiatrist, running coach, and founder of the consultancy Podiatry Growth, phone interview, November 28, 2017

Melanie Kann, running coach, New York City, in-person interview, December 1, 2017

Paul Langer, DPM, podiatrist at Twin Cities Orthopedics and part owner of running-shoe store Fleet Feet Minneapolis, phone interview, January 23, 2018

Jolan Browne, DPT, senior physical therapist at NYU's Running Lab at NYU Langone Orthopedic Center, phone interview, January 24, 2018; email interview, July 8, 2022

Golden Harper, co-founder of Altra Running, phone interview, December 17, 2017

Ingrid Skjong

Ingrid Skjong is a supervising editor on the appliance team, focusing on the likes of ranges, refrigerators, dryers, and dishwashers. She previously covered fitness for Wirecutter and has been an editor and writer at various lifestyle magazines. She is an avid runner and lives in New York City.

Amy Roberts

Amy Roberts is a certified personal trainer (NASM-CPT), a running coach (USATF Level 1), and a regionally competitive runner. She also served as a staff writer for the Good Housekeeping Institute for nearly five years, working closely with the engineers and other scientists to interpret product test results.

Seth Berkman

Seth Berkman is a staff writer at Wirecutter, covering fitness. He previously covered sports and health for several years as a freelancer for The New York Times. He is passionate about making fitness reporting accessible to people of all levels, whether they’re serious marathoners or first-time gym-goers. He is the author of A Team of Their Own: How an International Sisterhood Made Olympic History.

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