The Best Running Shoes for Women in 2025

Buying a running shoe is a different experience than buying other types of shoes. For one, everyone has different preferences based on their style and driving needs. Some shoe brands are known to make running shoes (road, speed, everyday), and you may notice that others market themselves as minimalist, maximalist or between sneakers. Running shoes, like walking shoesit can also be versatile enough to be used for a variety of purposes. The only difference is that running shoes are designed to be more durable, but they can work just as well as walking shoes because you need the same support.

Paul Nasri, who holds a doctorate in medicine and works at The Game Plan Physical Therapy in New York, he says the most important thing to know is the type of running you are trying to do and the distance you want to run. “For example, if you’re doing sprints, the shoe should be lighter and a little more compact, while if you’re doing longer runs, it should have more support and be a little more flexible,” he said. On the other hand, if you are focusing on tempo work or a little easy running, you can choose a medium support type of sneaker.

Knowing how often you will be using your running shoe is also important because someone running a few miles a week does not need the same characteristics as someone training for a marathon. “No matter what, you have to go back and forth between two skirts when you’re running all week,” advised Nasri.

The two most important features that you should look for in a running shoe are heel support and space in the forefoot area. “You want to make sure that the heel counter is supportive and that your heel doesn’t move too much, but you also want to make sure that the sneakers break from the front area, where your toes usually go forward,” Nasri said. “Many shoes now have carbon plates in the sneaker and they can move more easily because the plate supports the spring when pushing, reducing the force needed to move forward.”

The best way to find the right style is to visit a running store and get your shoes ready. Then you should give yourself some trial time to walk and run in the shoes to see if they are comfortable for you. Nasri said, “Make sure the toe box is big enough for your foot – if you see red marks on the side of your big toe or little toe, the shoe is too tight for you.”

Nasri advises to check the length of the toe box and because if the top of your fingers are red or pink after running, it means that the metal box is too small and you are facing a lot of tension. “There should be a thumb’s width in front of your big toe because this will ensure that the front of your toes don’t press against the front of the sneaker, especially when running downhill,” he said.

Knowing your speed

Another thing to consider when breaking in a new running shoe is whether it works for or against your gait. One measurement that makes a big difference is the heel to toe drop, which is the measurement (in millimeters) of the difference in height from the back of the sneaker to the front of the sneaker. Shoes can have zero drop (sneaker sneaker), low drop (1 to 4mm heel drop), medium drop (5 to 9mm drop) or high drop (9 to 10mm or higher drop).

The heel and toe drop you choose depends on whether you want to prepare for short, medium or long distances. You should also consider your display plan. Nasri advises not to use low-profile or minimalist sneakers for running medium and long distances because they can change your natural look.

If you’re a fan of the natural heel, you’ll want a shoe with a more curved heel, which Nasri says usually has a larger heel. Natural midfoot strikers can go with low to mid-heel shoes if they want to. Forward hitters may want a slight heel-to-toe drop, but it’s a rare group that can choose any shoe that feels right for them.

“I don’t recommend changing your natural kicking style on your own, because it changes the distribution of energy throughout the body and can cause serious injury,” warns Nasri. Instead he recommends working with an athletic trainer or a physical therapist or a strength and conditioning coach if you want to focus on improving your foot mechanics. The good news is that you don’t have to change how fast you run because it’s not enough evidence that your foot increases the risk of injury.

Suspension against specified feet

You may be sensitive to certain factors depending on the type of foot you have: manufactured or specified. Curved feet carry more weight on the outside of the foot, while people with clubfoot carry more weight on the inside of the foot. You need to be guided and pointed when you run – the problem is when your feet jump or go high because this can make you more likely to injure yourself.

“People with very high and wide feet may be at risk for plantar fasciopathy,” Nasri said. Athletes with excessive supination are more prone to foot stress (or bone fractures) while those with excessive pronation can develop posterior tibial tendinopathy or pain in the knee from overuse.

“The only time I care about this as a physical therapist is when there is a clear asymmetry between the left and right foot, and the side in question shows disease,” said Nasri. Overall, they suggest you choose a sneaker that feels comfortable and supportive, and don’t pay too much attention to marketing words like “stability,” “control” and “extreme” sneakers.