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By Ashley Mateo and Maxwell Shukuya, CNN Underscored
Published 8:27 AM EST, Fri February 10, 2023
Surprise: Women’s feet are not simply smaller versions of men’s feet. And yet the best running shoes have been, for the most part, designed around not just the geometry of a male foot but the biomechanics (or movement patterns) of male runners.
Anatomically, women generally have a wider forefoot and narrower heel than men (think triangular versus rectangular), and tend to have more of a height difference between their heel and forefoot. A woman’s weight is naturally distributed more toward the front of her body, and her feet are just slightly more likely to collapse inward.
These differences may not be noticeable to the average eye, but they’re there. And, over time, squashing a female foot into a men’s running shoe can lead to decreased performance, discomfort and even injury. (For what it’s worth, female runners were more likely to experience injuries than men, according to a 2021 scientific review published in the journal Physical Activity and Health.)
On the plus side, many women can comfortably wear running shoes designed around a male or unisex last. And for those who can’t, brands are (finally!) starting to research and develop sneakers specifically tailored to female runners. Whichever camp you fall into, one of these women’s running shoes — vetted by doctors, coaches and other experts — should help you run your best.
Best shoes overall
Perfect running shoes will vary from person to person, depending on skill level, running frequency and terrain, says Dr. Rami Hashish, a doctor of physical therapy and body performance and injury expert. That said, Hashish says if he had to pick a "a single, all-encompassing" women's pair in 2024, he'd nominate the Saucony Triumph. "While it may not excel in sprinting, for moderate- to long-distance runs, it offers outstanding cushioning and support," Hashish says.
Best lightweight shoes
Lululemon analyzed foot scans from more than a million women to build a neutral trainer with a wider forefoot to accommodate female anatomy and more cushioning around and under the heel for comfort. Now in its second incarnation with some material updates, the Blissfeel 2 are "a good choice for women who want a cushioned, lightweight shoe for their daily runs,” says Maria Restrepo, an NASM-certified personal trainer and runner.
Best for extra support
The Glycerin GTS 21 have an extra 2 millimeters of cushioning compared to their predecessors, not to mention stride-correcting GuardRails technology. It's no surprise, then, that running coach Martise Moore says they're "ideal for female runners who need an extra-supportive running shoe."
Best for comfort
On's Cloudmonster shoes live up to their name, as they're one of the brand's cushiest pairs. But just because these shoes are comfy doesn't mean they can't perform, says running coachAmie Dworecki. With built-in forefoot rockers that propel you forward as you run, these shoes are also great for performance.
Best for high arches
If you have high arches, then Dworecki recommends Skechers' Go Run Ride 11, which boast "a removable, supportive insole system for podiatrist-certified arch support." Beyond the enhanced comfortability, the Go Run Ride 11 also pack a punch with included carbon-infused plates, which keep you running faster for longer.
Best for flat feet
To address overpronation, a common issue with flat-footed runners, Moore suggests these stability shoes from New Balance. "Its stability features help prevent excessive inward rolling to reduce the risk of injuries and enhance running efficiency," Moore says.
Best for wider feet
Brooks is the largest women’s performance running shoe brand, and the Ghost are its bestselling women’s running shoes. Though this shoe isn’t designed specifically around female anatomy, it is more accommodating for wider forefeet, and it combines the brand’s softest cushioning in the midsole with a crash pad at the heel to help better absorb impact.
“With a 12-millimeter heel-to-toe gradient, this is a nice neutral, cushioned shoe for someone with a high arch,” says podiatrist Nelya Lobkova.
Best for off track
The Nike Invincible are packed with 37 millimeters of the brand’s lightest, softest and most responsive foam (the same one you’ll find in the brand’s highly hyped racing shoes). “The Invincible can be great for any runner who wants to simulate running on a softer surface on their easy days — and the responsive bounce can make you feel like you’re running faster,” Dworecki says. “These shoes provide a high level of support to help those who overpronate, plus they have a decent tread, so you can get a good grip if parts of your run take you on a dirt path.”
Best for beginners
Now in their 40th iteration, the Nike Pegasus have been around for a while — and for good reason. They're versatile, they offer neutral support and they feature comfortable cushioning, all qualities that make these excellent beginner shoes, Moore says. What's more, they won't break the bank, making them "a smart investment for those starting their running growth journey."
Best for speed
Have a need for speed? Go for the Hoka Mach 5, says Mike Hamberger, a running coach and Ph.D. candidate in cognitive motor neuroscience. These race-ready kicks are light and responsive, and since they're an older model, they're affordable too. "Many of the women I coach have used this shoe for their track workouts the past few years," he adds.
Note: The prices above reflect the retailers' listed price at the time of publication.
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