From minimising injury to prolonging stamina, proper-fitting running shoes provide the right foundation for your entire body and make it far more enjoyable to log those kms.
Making the call to head out for a run is not done lightly for a lot of us. For some, it requires leaving the house before dawn has even started to split through the sky because kids are awake by 6am. For others, it’s forcing ourselves to exert the last sprinkle of energy within us after a too-long day of work. But many will probably agree that whatever the cost, carving the time and energy out to get some exercise is worth it.
Except when you’re coming home with blisters the size of eggs, battling shooting pain throughout your run or practically feeling the cement slam your soles on every step because you aren’t wearing the right running shoes.
Health and fitness writer and host of Body + Soul’s Healthy-ish podcast, Felicity Harley, says, “a solid pair of running shoes can physically and mentally make or break a runner – from pure enjoyment, to injury prevention, performance and simply being easier to steer”.
Finding the right running shoes is crucial for running and looking after our health. So here, we’ve rounded up the best women’s running shoes on the market, along with Felicity’s expert advice on finding the perfect fit. On your marks, get set, go!
Best women’s running shoes
Expert’s pick for best women’s running shoes
FuelCell Propel v4 (Standard Fit) Women’s, $179.99 at Rebel Sport
Why we love it: All the materials for an extra cushioned ride.
Worth noting: Rubber is used sparingly for a lightweight feel.
Materials: FuelCell foam, mesh, rubber | Colour: Various
What you need to know:
Felicity has been running in New Balance running shoes for the past five years. “I’m a 3km to 4 km runner, three times a week,” she said. “I prefer more cushioning and, yes, style comes into play for me too. There’s no hard and fast rule with versatility and durability, but I tend to turnover my runners every 12 to 18 months. I’m also a fan of ASICS as it’s a brand with running at its core, and Brooks and Hoka, which are officially “cool” and always favourites of runners.”
Best all-rounder running shoe
Reebok Floatride Energy X Running Shoes, $175 (RRP $250), at The Iconic
Why we love it: Versatile and provides a strong energy return in lift-off.
Worth noting: Only available in one colour.
Materials: Flexweave woven textile upper, rubber outsole, Floatride energy foam | Colour: Black/white/orange
What you need to know:
If you’ve ever shopped for racing runners, you’d know that carbon fibre-equipped speed shoes made for both racing and training simply don’t exist on the market. At least, that was the case until Reebok released the Floatride Energy X — and at a pretty reasonable price for such a versatile shoe. The midsole is designed with a layer of soft PEBA-based Floatride Foam and an embedded carbon fibre plate, which flexes at landing and straightens out at lift-off to create a boosted energy return for a speedy run. The upper is made with woven Flexweave for much-needed breathability and the entire running shoe is made with at least 30 per cent recycled or repurposed materials.
Hoka Women’s Clifton 9, from $259.99 at The Iconic
Why we love it: Responsive cushioning.
Worth noting: Best for everyday runs.
Materials: EVA foam, recycled nylon, recycled polyester. Colour: Various.
I’ve had these Hoka running shoes for about a year now, and am loving them. I wasn’t a regular runner before I purchased a proper pair of running shoes, and I can now fully understand why. I used to feel like my feet were slamming down on hard concrete, but with the right running shoe, I feel like I take each step with billowy support that just about springs me off the ground. Now my flatter, narrow feet are thanking me for the soft cushioning, secure fit and roomy toe box, and running five to 10kms regularly feels so much more achievable. I would highly recommend the Clifton 9s for beginner runners. Though this isn’t an extremely lightweight shoe, it certainly doesn’t feel bulky or heavy, and I think it’s the best running shoe to provide great cushioning for those who aren’t used to the impact of running.
Asics GEL Contend 8 Womens Running Shoes Black, $100, at Asics
Why we love it: Fantastic everyday running shoe.
Worth noting: Designed for normal sized arches.
Materials: Recycled polyester, mesh, AMPLIFOAM™ | Colour: Various
What you need to know:
If you want something super reliable for your everyday run, walk, or shift at work, these shoes by ASICS can do it all. Made with synthetic overlays and lightweight mesh, these are a great blend of durability and breathability. They’re shock-absorbing, and use gel technology to make every step softer. Buyers say they’re a great everyday pair of kicks.
ULTRABOOST LIGHT SHOES, $280 at The Iconic
Why we love it: A light and bouncy running shoe.
Worth noting: Varying different styles.
Materials: Various | Colour: Black and white
What you need to know:
These shoes often make the top five in any list of best running shoes and have plenty of fans. There are some devotees of these cult sneakers who claim the Adidas UltraBOOST actually helps you run faster. We can’t guarantee that, but we are pretty sure you’ll love the cushioned, bouncy sole and the comfy, sock-like upper. Or you could take the words this reviewer: “By far the best sneakers on the market! I wear a lot of sneakers and these are certainly my most treasured pair.”
Best running shoes for long-distance running
New Balance Fresh Foam Shoes, $184 (RRP $230) at New Balance
Why we love it: Versatile, with an engineered mesh upper for a breathable, snug fit.
Worth noting: Designed as an all-rounder.
Materials: Breathable engineered mesh upper, rubber outsole | Colour: Various
What you need to know:
If you want a shoe that claims to do it all, the New Balance Fresh Foam X is it. With the main attraction being versatility, these New Balance Fresh Foam shoes will support you if you’re training for a serious run, or running to catch the train because you’re seriously late for work. With fresh foam cushioning, an engineered mesh upper and an NDurance rubber outsole, these New Balance kicks promise to support you with snug breathability, withstanding any pavement you pound on short or long runs. These running shoes are also a great option for if you have wide feet, as New Balance stock a wide range and even an extra wide range in sizes.
Brooks Adrenaline GTS 22 Womens Running Shoes, $127.98 at Amazon
Why we love it: Trusty support makes the Brooks Adrenaline GTS an ideal road running shoe.
Worth noting: Recommended to order half a size up from your regular dress shoe.
Materials: Rubber, synthetic | Colour: Various
What you need to know:
My mum, who we frequently refer to as Wonder Woman, is an avid marathon runner and sticks by Brooks running shoes religiously. She credits both the Brooks Adrenaline GTS and Glycerin 21 running shoes as being unique in that they are great for long distance and performance, simultaneously.
And she’s not alone in her love for the running shoes. With more than 900 reviews on Google, these shoes from Brooks have a lot of fans who love that while they’re made for running, they’re just great all-purpose shoes. “This shoe has amazing support and cushioning! Absolutely love this shoe and I use it for running, walking and the gym,” one reviewer wrote.
These well-loved runners have “GuideRails” making them a great stability shoe to help your feet maintain a neutral position, along with DNA loft cushioning and crash pads to absorb shock and impact as you run.
Best sustainably-made running shoes
Women’s Tree Dasher 2, $215, Allbirds
Why we love it: A carbon-neutral choice for your everyday miles.
Worth noting: Made for everyday runs and light workouts.
Materials: TENCEL™ Lyocell, SweetFoam® midsole | Colour: Various
What you need to know:
If you’re after a trainer that will make you feel good about your environmental impact, these are a great option. These trainers are made from all-natural materials created from trees and sugarcane and are breathable and durable, as well as being super-supportive in all terrains. Tested over thousands of miles by both amateur and professional athletes over a year-long testing period, the midsole has been crafted using the world’s first carbon negative green foam.
Best heavy-duty trainer
Altra Women’s Outroad Running Shoe, from $123.31 at Amazon Australia
Why we love it: Designed with the arch support and shoe shape women need.
Worth noting: Only available in one colour.
Materials: Altra EGO™ foam, Rip Stop Mesh | Colour: Various
What you need to know:
Altra is a brand that recognises how women’s feet are (surprise!) different than men’s feet, so they’re creating some of the best running shoes for women. The women’s shoes that Altra creates are designed for feet that are have narrower heels, feet and longer arches. In doing this, Altra shoes aim to blend seamlessly with the natural way we run, helping us kick even more fitness and marathon goals. These trail running shoes by Altra are made for road running, but are highly equipped for a trail expedition. They have balanced cushioning and a wider toe box so you aren’t squished. Great grip and bouncy foam help to make every step a breeze, no matter where you run.
Brooks Cascadia 16 Running Shoe, $189.95 (RRP $249.95) at Brooks
Why we love it: A responsive shoe with adaptability for rough terrains.
Worth noting: Best for trail running.
Materials: Trailtack rubber, DNA LOFT v2 midsole cushioning | Colour: Various
What you need to know:
Made for trail running, these shoes by Brooks offer extra cushioning and adaptability in the soles for any surface or rough terrain. There are drainage ports for water to escape and an extra 2mm of foam adds comfort on rough trails.
One buyer writes, “my go-to trail running and hiking shoe! It took a little period of break-in (felt a bit stiff at first), but after that they have become a favourite. The trails I run on involve a lot of loose and sharp rock, and these have held up surprisingly well for almost 300 miles in. Really solid stability for technical terrain — no sliding and give the ankles a break without being too clunky.”
With so many different types of running shoes on the market it can be hard to know which ones are the right ones for you. To help you choose the best running shoes for your health and fitness goals, we asked health and fitness writer and host of Body + Soul’s Healthy-ish podcast, Felicity Harley for her advice on what to look for when choosing women’s running shoes.
Why is a good pair of running shoes important?
“Firstly, look for a running shoe that is right for the activity you’re undertaking, the speed at which you run – are you a distance or power runner? Then consider the distances you’re keen to tackle.
“There are good all-rounder shoes on the market, but if you are a road runner during the week (light-as-feather shoes are a good option) and take on the trails during the weekend (you’ll need more protection around the ankle), you will need to invest in different pairs of shoes. Finding the perfect shoe can take some trial and error, but trust us, many people find their beloved brand and become fans for life.”
What are the most important things to look for when buying running shoes?
“No matter what kind of running you’re doing – sprint training, every day exercise, rough terrain or long-distance – you want a pair of shoes that cushion and support the foot and fit you well. Running shoes generally shouldn’t need any “wearing in” – they should feel comfortable the minute you put them on. Fit-wise, you want 1 to 1.5cm space at the end of the shoe, and remember that you’ll likely always be wearing them with socks, so going slightly bigger is usually better than smaller if you’re between sizes.”
What are you going to use running shoes for?
“Do you want to loop the block in your suburban hood, bash through a bush track or knock out a few kilometres on the treadmill? Are you ready to tackle a half-marathon or marathon with a serious training schedule to boot? How often will you use them – days/hours per week? Determining your use, will steer your shoe purchase,” Felicity advised.
“If you’re tackling a serious running schedule (think four or more days a week), then opt for a company that specifically invests in research and technology to design a running-appropriate shoe like Hoka, ASICS or Brooks). If you’re more of a weekend runner and do a few laps of your local oval, then a diverse sports brand like Nike 0r Adidas), which are often at cheaper price points, might be best.”
Comfort is crucial when buying running shoes
“There’s nothing worse than running in a shoe that slips off the back of your heel or rubs a whopper of a blister or crunches your toenails up top – comfort is key.”
“Your shoe should feel secure but not tight. Think about the biomechanics of your foot – is your heel snug and does it grip through each stride? Your arch supported? Can you wiggle each of your toes? Then, when you’re running (most people hit the ground with the heel first), does the shoe flex and move naturally with your foot?
“Lighter shoes are obviously easier to lift off the ground with each stride, but might not offer the support needed, and remember, feet expand and sweat when you run so consider the materials with which it’s made. “
Do you need cushioning in your running shoes?
“The cushioning in a shoe determines how much force your body takes when your foot hits the ground – a highly-cushioned shoe has a thicker material between the ground and your foot designed to buffer impact. Yet, a thinner one reflects how evolution designed us to move, to mimic barefoot running.
“It’s a paradox research often hopes to answer: cushioned shoes can increase performance, according to a study published in the journal Medicine & Science in Sports & Exercise. Yet, a study published in Scientific Reports found cushioned shoes increase impact loading and, in turn, stiffness in the legs.
“Cushioning comes down to personal preference in many ways – do you want to feel like you’re running across giant marshmallows or not?”
Do you need to buy specifically men’s or women’s running shoes?
“Up until a few years ago, the same shoe was often marketed to both sexes (under the male and female banner) due to the gender gap in scientific research, but thankfully companies are now investing in female-based research and development to design shoes specifically for the female foot and body (we are not tiny men, as a study published in the Journal of American Podiatric Medical Association confirmed).
“Women’s feet are different – generally narrower at the heel with wider forefoot, and wider hips mean we tend to strike on the outside of the foot. Some companies pioneering in this space are Puma, Adidas, Skechers.”
Is there a difference between men and women’s feet?
The biggest difference between men and women’s feet is to do with the ball of the foot. Women usually have a narrower heel in relation to the circumference of the ball of their foot than men, so while unisex shoes can be fine in most circumstances, if you’re going to be running and putting extra pressure on your feet as you pound the pavement, it helps to get shoes that will support your particular kind of foot.
Do women run differently than men?
Generally speaking, women have wider hips than men which means their feet tend to hit the ground toward the outside of their soles. Again, generally, women are lighter than men and have less muscle mass, so women’s shoes are often lighter and softer as they have to manage less impact than men’s do. Generally speaking, you should try and avoid unisex shoes when it comes to running, as when you’re going to be putting a lot of pressure and impact on your feet, it’s better to buy a pair of shoes specifically designed for a male or female foot.
Our Expert
Felicity Harley hosts the Body + Soul podcasts Healthy-ish & Extra Healthy-ish, and is the author of Balance & Other B.S.
She launched Women’s Health magazine and was editor for nine years. In 2012, Felicity was named one of Westpac’s Australia’s 100 Women Of Influence for her brainchild – the I Support Women In Sport campaign, which also won national and international awards.
She holds a graduate diploma in Public Health.
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