The Asics Novablast 5 running shoes. Photograph: The Guardian View image in fullscreen The Asics Novablast 5 running shoes. Photograph: The Guardian Guardian journalism is independent. We earn a commission if you buy something through an affiliate link. Learn more .
If you want to minimize foot pain and keep all your toenails, let this guidance carry you to the finish line
I tested 15 pairs of women’s running shoes. These are the best in the US for roads and trails
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Lauren Gould Sat 29 Aug 2026 19.00 CEST Share Prefer the Guardian on Google Each week the Filter newsletter cuts through the noise to bring you smart, practical recommendations on how to live better – from what is worth buying to the tools, habits and ideas that actually last.
Choosing a pair of running trainers is a commitment-phobe ’s worst nightmare.
Read more Unlike a rotating collection of everyday shoes , a solid pair of running shoes should carry you through 300-plus miles. Experiencing a case of analysis paralysis? We recently tested 15 of the most popular women’s trainers on the market, from brands such as Hoka and Nike (I breathed a sigh of relief that my favorites made the cut).
While many factors influence the type of running shoe that works for your body, and it ultimately comes down to your own preferences, there are steps you can take to find the proper pair.
For advice, I turned to Dr Robert Maschi, a board-certified orthopedic clinical specialist of Drexel University’s Running Performance Research Center, and Michaela Khan, a PhD candidate researching running biomechanics at the University of British Columbia.
“As a beginning runner, you don’t need to buy expensive ‘super shoes’ with carbon fiber plates ,” Maschi advises. In fact, Kahn says that while a subset of advanced athletes can benefit from these models, which are designed to change the way you move, they can cause injuries or discomfort to runners.
Instead, Khan says that newbies should opt for a pair similar to the ones they use for walking.
Buy what feels comfortable out of the box
Certain footwear is notorious for its break-in period , but not so for running shoes. Maschi advises selecting an option that feels great from the start.
“There is no break-in period where they will feel better over time. Usually, the opposite occurs. If they don’t feel good from the start, they will likely feel worse over time,” he says.
Foot length isn’t the only measurement to consider. Kahn reminded me to pay attention to width, too. For example, our top women’s pick for treadmill running comes in medium, wide and extra-wide. “I see a lot of cramming a wider foot into very narrow shoes,” she said.
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And don’t forget to check a shoe’s drop (the difference between the thickness of the midsole under the heel compared to under the ball of the foot). Maschi advises selecting a pair with a larger drop (about 8-10mm) if you’re a “rear foot striker”, and one between 0-8mm if you land on the middle or front. You can visit a running store, such as Fleet Feet or Road Runner Sports , for a foot scan to learn what drop is right for you.
If your long runs are 10 miles or longer, try sizing up. According to Maschi, this “allows room in the front of the shoe for swelling to occur”, which is com…