We’ve tested hundreds of running shoes. This is how to choose the right pair for you
Chas Newkey-Burden (l), Lucy Gornall and Kieran Alger testing running shoes
There are an almost overwhelming amount of running trainers on the market and ultimately, there’s no one size fits all when it comes to running shoes. However, some guidance from specialists who run daily and have tried all the trendy pairs out there can help narrow things down.
At Recommended, we work with expert journalists to put together comprehensive running kit guides. These testers have cumulatively tried hundreds of pairs of running shoes across thousands of miles, and have plenty of wisdom to share about picking the right pair. On top of their testing expertise, they consult others in the know to ensure they’re giving the best recommendations possible.
Meet our running experts
Additional expertise
Newkey-Burden consulted Ben Mounsey who has represented Yorkshire, England and Great Britain across fell, trail and mountain running disciplines, and is an executive at SportsShoes.
- When it comes to the importance of female-specific gear, Gornall spoke to Emma Kirk-Odunubi, a running coach and author of Find Your Pace, about what to look out for when shopping for running shoes.
Do you need to wear specialist running shoes?
Kieran has tested hundreds of running shoes over the past decade
In short: yes. “It’s important to wear specific running shoes as they provide the correct amount of support, stability, cushioning and comfort that you need,” says Mounsey. He adds that “not only do they improve performance, but significantly reduce the risk of injury, especially if you run on a regular basis.”
Shoes can be categorised to help make it easier for us to choose the right ones for the right purpose, as well as the type of running you will be doing. “You need to take gait – your form and posture when you run – into account.” Mounsey explains that there are broadly three types of gait: overpronation, under-pronation and neutral, and three types of arches: high, low and normal.
Over-pronation means your foot rolls to the inside, while under-pronation means your foot rolls to the outside, while with neutral runners, the foot lands upright and the arches are usually normal.
- Cushioned and neutral shoes are best for high-mileage running for the neutral runner.
- Support and over-pronation shoes are best for the over-pronator, while also offering cushioning suitable for high mileage road running.
- Racing shoes are built for the faster paced runner looking for a race day shoe.
If you’re not sure about your gait, running shops will often film you on a treadmill and give a scientific analysis to help you choose the right pair.
Which shoes do our expert testers wear?
Of course, what works for our testers might not be right for you but we hope their insight is useful.
Newkey-Burden names the New Balance FuelCell SuperComp Elite v5s as his favourite pair, having awarded them Best Buy in his guide to the best men’s running shoes, but more on that below.
He chose Under Armour’s UA Infinite Elite 2 as the Best Value pair in his round up, praising them as a “good option for recovery runs, or any other outing where you want shock absorption for a decent price”.
For enhanced comfort, he recommends the New Balance 1080v15. “They’ll serve you well as daily shoes for short-to-middle distances, for longer outings or for a combination of distances. The smooth and balanced ride they give you would also work well for recovery runs.”
Other notable mentions include the Asics Gel-Nimbus 27, Brooks Ghost 17 and the Saucony Ride 19, all of which are strong options for beginners.
Alger tells us he’s a “a huge fan of the Nike Vomero 18’s big cushion comfort and excellent versatility. The Saucony Endorphin Speed 5 is a faster-edged all-rounder, with a good balance of road protection and punch.”
Are men and women’s running shoes the same?
For women, there are some additional things to keep in mind when choosing running shoes. According to a study in the journal BMJ Open Sports and Exercise Medicine many women are having to make do with “suboptimal footwear rather than being offered targeted solutions”.
The researchers found that female runners often prefer additional cushioning, a wider toe box and a narrower heel compared to typical trainers. Rather than the scaled-down versions of men’s shoes, women need trainers that are better aligned with their biomechanics and performance needs.
“One of the main differences is that women’s feet are usually a lot narrower than men’s. So if you bought the same size shoe in both men’s and women’s, a man’s shoe will naturally be wider through the forefoot and through the heel,” says Kirk-Odunubi.
She advises you should want your feet to feel “hugged around the back of the heel, like a seatbelt locked down through the middle of your foot and you want space for your toes to wiggle.”
Keeping Kirk-Odunubi’s tips in mind, Gornall got to work in order to find five pairs of trainers that have been designed specifically for women. The Asics Gel-Nimbus 28 came out on top, with Gornall noting the shoe is “narrower than the men’s version, accommodating for women’s foot shape and size. My midfoot was well supported, especially when I compared them to a pair of running trainers that hadn’t been adapted specifically for women’s feet. Asics also offers a wide fit option.”
Other pairs that earned Gornall’s tick of approval include the Puma Deviate Nitro 4, the lululemon Beyondfeel, the Nortiv8 Women’s Comfortable Mesh and the Saucony Endorphin 5.
If you want to give trail running a try…
Lucy Gornall tested dozens of women’s trail running shoes
If you want to get the most out of your trail runs, you’ll need a pair that have been designed to suit the uneven terrain. Trail running shoes are specially designed to protect you and provide better traction when running over rough surfaces or down unpredictable hills.
When choosing, Newkey-Burden recommends going for a pair with “plenty of stability in the form of a flexible foot cradle so you can avoid falls. If you prefer tacking rocky routes then aim for shoes with toe guards and durable uppers.”
If you’re planning on logging longer mileage, he advises: “You’ll need more cushioning underfoot, in which care trail shoes with softer midsoles will be your friends.”
His top choice is the New Balance Fresh Foam X Hierro v9. “They are strong and durable run after run, so they would be particularly agreeable for long-distance trail dashers who really put in the miles,” he says. “New Balance has been sneaking up on the big hitters in the running shoes market over the past year and I’d say these new Hierro shoes now puts it firmly in the lead.”
Other trail running shoes for men he approves include the Hoka Speedgoat 6, Saucony Peregrine 15, the Scarpa Golden Gate 2 ATR and the Saloman Ultra Glide 3.
Gornall, who tested out the best trail runners for women, agrees with Newkey-Burden on what to look for. “Fit is really important with trail shoes. Your foot moves around more on uneven ground, so the shoe should feel secure, but not tight. You should leave a little room at the toes to prevent blisters, too.”
Gornall’s top pick is the Merrell Agility Peak 6 Gore-Tex. “The deep, five millimetre lugs are brilliant for ground that’s covered in thick debris, as I experienced running through gravel and woodland,” she says. “The soles of the shoes also have great grip thanks to the Vibram Megagrip rubber outsole. Quick changes in direction on different terrains felt simple while wearing these.”
Other pairs she rates highly include the Ronhill Women’s Freedom, Adidas Terrex Agravic TT and the Salomon S/Lab Pulsar 4.
If you’re ready to take on a challenge…
Kieran laces up his Nike Vomero 18 trainers
For anyone thinking of signing up to a race, Mounsey says there is no singular answer to what the ‘best’ shoe is for an event. “Runners train and race in different types of shoes, prioritising comfort and cushioning for daily mileage and then switching to a race day shoe for propulsion and speed.”
Newkey-Burden awarded the New Balance FuelCell SuperComp Elite v5 his best pair overall, and said these are the ones he wore to run the London Marathon this year. He says these feel “cushioned and smooth” on longer runs. “For shorter park runs the acceleration was equally evident. New Balance describes the SuperComp Elite v5 as a shoe for ‘podium ambition’. For me, these near‑flawless trainers deserve a gold medal of their own.”
Another pair he shouted out for marathon training is the Ena Athletics Proto Runner 1, “Whatever the heritage, the shoe is best described as comfortable and stable, making it suitable for longer training runs, especially for those preparing for marathons.”
If speed’s what you’re after, he recommends the Sudu SRM: “Overall, the Sudu debut is light, springy and secure, a shoe that feels designed for runners chasing a faster time. For anyone targeting a new Parkrun personal best, it could be a solid option.”
For long distance running, Gornall favours the Hoka Clifton 10: “These have been especially made for easy runs and long miles: the 42mm heel stack offered great support for my joints during my easy 10km run and Hoka’s Meta Rocker design, with its gently curved sole, meant that there was a slight rolling motion with each step which helped propel me forward.”
For speed, she likes the New Balance FuelCell SuperComp Elite V5 “I’ve run many races in New Balance trainers, and I am always impressed by how comfortable they are. The FuelCell SuperComp Elite V5 shoes are no different. Despite their slightly bulky design, these trainers are incredibly light. I didn’t feel weighed down during my test runs, and their streamlined shape makes them suitable race day shoes.”
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