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Best Running Shoes for Men & Women, Tested and Reviewed

Best Running Shoes
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Updated October 25, 2023

One of the most effective ways to maintain your health, improve your stamina, get your heart rate up, and extend your life is to stay active. And luckily, there’s one type of fitness that doesn’t require any equipment at all: Running. Simply head out your front door and see where your two feet take you. Whether you’re a beginner, a marathoner or something in between, having the right shoes is essential to your training and keeping your feet pain (and blister) free. To find the best, I called upon my running partners and hit the streets to put the top-rated shoes to the test. 

How to shop for running shoes

We spoke with Teddy Savage, the national lead trainer for Planet Fitness, on what’s most important when shopping for running shoes. These tips will help guide your search as you navigate our picks. 

Always choose function over fashion

With the allure of chasing the flashiest, most colorful, or shiniest pair of shoes, Savage says it’s easy to lose track of what’s actually essential in a running shoe. More than design, Savage says to focus on function: Shoes should offer shock absorption to help minimize impact to the joints, ankle support to increase stability and help prevent sprains and injuries, fit to enhance performance while keeping the bones in the foot in proper alignment, and durability to safeguard against excessive wear and tear that could lead to postural imbalances.

Find your stride

Savage says runners have unique differences in their gait, running style, and how their foot strikes the ground. All of these factors should be considered when choosing the right shoe, because certain design technologies specifically target each one. Savage says to look for a shoe that provides stability through the midfoot and ball of the foot, has proper cushioning for the heel and forefoot, and has the right flexion for your toes.

Know your terrain

Running shoes come in different shapes, sizes, and materials, depending on the terrain you will interact with during your run. Know the difference between track running shoes with lighter weight and more flexion, road running shoes with flatter and smoother soles for running on pavement, and trail running shoes with bigger and broader outsoles for better traction on trails, he adds.

Our picks for the best running shoes

Best cushioned running shoes: Saucony Triumph 21 [Women/Men]

While the barefoot running trend appeals to some, others prefer to have extra cushion for their runs. This best-seller from Saucony is ideal for those who need more support for daily walks, runs or race training. At first glance, this pair looked very thick, and we were surprised by how lightweight they felt out of the box and on our feet. We usually wear mid to lightweight ankle socks, which fit comfortably with these sneakers. 

To test the Triumph out, we wore these shoes on a walk, a pavement run, a trail/woods run, and a trail run. In the middle of our first run on pavement, our calves actually started burning (in that feel-the-burn kinda way) on the uphills in a way that they don't with our older, flatter running shoes. We think this sensation is because the Triumph has a slightly more elevated heel. 

However, on the trail run, we never experienced the burning. Despite not being built exclusively for trail running, that run felt good all the way through—the shoes felt solid and we didn’t feel like we would slip on rocks or uneven surfaces. The extra padding is very nice, and we think it'll be helpful for those who want more support for their feet and heels in the long run. We did get a blister during the first run, but that’s likely due to breaking in a new pair of kicks. 

Specifications (Men’s Saucony Triumph 21):

Weight: 8.8oz (250g)

Heel drop: 10mm

Price on time of publish: $160

Specifications (Women’s Saucony Triumph 21):

Weight: 9.8oz (279g)

Heel drop: 10mm

Price on time of publish: $160

What we liked:

  • Lightweight
  • Thick Padding
  • Comfortable

What we’d change:

  • Slippery laces
  • Narrow toe box
  • Need to be broken in
Best cushioned running shoes - Women
Saucony Women's Triumph 21 Sneaker, Gravel/Black, 8

Saucony Women's Triumph 21 Sneaker, Gravel/Black, 8

Best cushioned running shoes - Men
Saucony Men's Triumph 21 Sneaker, Sundown/Linen, 11.5

Saucony Men's Triumph 21 Sneaker, Sundown/Linen, 11.5

Best trail running shoes: Vivobarefoot Primus Trail Knit FG [Women/Men]

Trail running isn’t just a way to work up your heart rate—it provides the opportunity to experience the beauty of Mother Nature, see beautiful sights, and get a little dirty along the way. This minimalist running trainer offers support while mimicking the feeling of being barefoot. Thanks to the knitted upper design and firm foundation sole, you can still feel the ground beneath your feet when you wear these. You can trek on wet, rocky, dry or firm terrain, and rest assured you have grip throughout all conditions. 

When we first opened these out of the box, they appeared to be cute white sneakers. It was our first time using shoes without traditional laces, and the overall aesthetic was chic, lightweight, and easy to throw in a backpack or take traveling. Once we tried them on, we were surprised to find the fit was smaller than we expected. Since Vivo specializes in making wider shoes, we assumed our feet would have plenty of room, but now we know to size up. When we wore them for the first time, we could feel the edge of our little toe rubbing against the shoe wall. 

Beyond the toe box, though, we love how the rest of the shoe fits. It hugs your foot in a way that feels secure without any too-tight pressure points. We sometimes get bruises on the ridge of our foot from laces, but we didn't have any issues with these. It hugged the shape of our foot and allowed it to move naturally and flexibly while still protecting it. 

We have a high arch and a wide foot, but we did not get foot cramping, like traditional shoes or hiking boots often cause. 

During our test run, we really loved how flexible the sole is while also giving protection. To put them to the true test, we took these on a trail with lots of branches and uneven terrain, and they held up beautifully. Because they could move with our feet, we could navigate each terrain securely. 

About halfway through our run, we could feel that my left little toe was rubbing against the side of the shoe. We removed the shoe and could see a bit of redness on that toe, but not enough to cause a blister or any significant pain. For the best experience and fit, we recommend thinner socks. 

These lightweight shoes would be great for trail running (of course!) but also casual running and indoor classes, because they allow your foot to adapt to various surfaces and conditions. 

Specifications (Men’s Vivobarefoot Primus Trail Knit FG):

Weight: 14.1oz (400g)

Heel drop: 0

Price on time of publish: $180

Specifications (Women’s Vivobarefoot Primus Trail Knit FG):

Weight: 12.7oz (360g)

Heel drop: 0

Price on time of publish: $180

What we liked:

  • Flexible sole
  • Suitable for a variety of surfaces and conditions
  • Lets foot move naturally while exercising

What we would change:

  • Tight toe box
  • Not ideal for wide feet
  • Need to be broken in
Best trail running shoes - Women
PRIMUS TRAIL KNIT FG WOMENS

PRIMUS TRAIL KNIT FG WOMENS

Best trail running shoes - Men
PRIMUS TRAIL KNIT FG MENS

PRIMUS TRAIL KNIT FG MENS

Best shoes for road running: On Cloudsurfer [Women/Men]

For a sleek design that offers cushioning and stride transition, these On Cloudsurfer sneakers check all the boxes. Thanks to a Helion foam toe and their signature CloudTec, which features an interlocking system for a smooth stride as your foot rolls, it's designed to give ample support. When we first took these out of the box, we liked the clean, modern,and lightweight design. 

We have another pair of On shoes, and we liked the new updated sole and thread pattern. This is a big benefit and change since previously, small rocks would always get stuck in the cracks of the sole. As expected with this brand, this pair was high-quality, elegant, and true to size.

When we first put these on, the toebox felt slightly more narrow but still provided a good, normal amount of room. We suspect they might stretch a bit with use. It has a very soft cushion that does make you think more of the cloud feeling, hence the name! 

We have some pronation and a slight heel striker, so we always look for stability and 

good conditioning. This shoe served all of our needs: It provided a lot of support, more than we would typically go for, and makes for a very smooth run–we didn't feel a tremendous amount of energy transfer, and at times it felt like the soft cushioning absorbed more energy than it gave back to our run. We didn't feel that it would propel us forward in a way that other shoes might.

More contact with the ground provides a more seamless running experience, due to the increased surface touchpoint. Overall, we think this would be a good pick for a recovery or easy, slow endurance runs. The shoe doesn't give the energy return that others will because of the soft cushioning; as such, it's not ideal for anything with faster speeds.

Specifications (On Cloudsurfer Men’s):

Weight: 8.6oz (245g)

Heel drop: 10mm

Price on time of publish: $160

Specifications (On Cloudsurfer Women’s):

Weight: 7.2oz (205g)

Heel drop: 10mm

Price on time of publish: $160

What we liked:

  • Modern design
  • High quality
  • Provides a smooth and comfortable experience

What we would change:

  • Limited energy return
  • Narrow toe box
  • Produces squeaky noise
Best shoes for road running - Women
On Cloudsurfer - Women

On Cloudsurfer - Women

Best shoes for road running - Men
On Cloudsurfer - Men

On Cloudsurfer - Men

Best budget running shoes: Hi-Tec Trail Destroyer [Women/Men]

Maybe you’ve been a road warrior for years—perhaps have a few races under your belt, with medals proudly displayed in your office. And now, you’re ready for a new challenge: Trail running! If you’re looking for a way to test out this new type of running without investing too much into a sneaker, the Hi-Tec Destroyer is an excellent starter shoe for light hikers and newbies. It’s lightweight and features a reinforced toe bumper, heel strike, reflecting elements, and breathable mesh. 

When we first opened the box, we found the shoes bright, plush, rugged, and clean. Although we thought the light colors could easily get dirty, we were impressed with how well the shoe resisted stains and messes. They fit like a glove, not too broad or tight, and they were comfortable to wear over time without becoming loose—an essential feature for more extended wear. 

We found these lightweight shoes to be more stiff than running shoes, with an all-day grip and traction. We tested them on mulch, gravel, grass, and dirt terrain and never worried about slipping. These shoes' comfort and responsiveness are appealing, especially with our recent broken toe and gout diagnosis. They allowed us to up our daily step-average because we could move around more easily.

Given the design and support, these would be ideal for light-medium hiking trails, everyday walking/running exercises, casual running, dog walking, and grass and dirt activities. Overall, we love the bright colors and clean nature of the shoe that keeps it appearing youthful and sporty when it otherwise could look simply like a rugged hiking shoe.

Specifications (Hi-Tec Trail Destroyer Men’s):

Weight: 11.3oz (320g)

Heel drop: Unspecified

Price on time of publish: $50

Specifications (Hi-Tec Trail Destroyer Women’s): 

Weight: 9oz (256g)

Heel drop: Unspecified

Price on time of publish: $50

What we liked:

  • Responsive
  • Sporty design
  • Durable

What we would change:

  • Limited cushioning
  • Stiff
  • Best when paired with an insole
Best budget running shoes - Women
Hi-Tec Trail Destroyer - Women

Hi-Tec Trail Destroyer - Women

Best budget running shoes - Men
Hi-Tec Trail Destroyer - Men

Hi-Tec Trail Destroyer - Men

Best running shoes for wide feet: New Balance Fresh Foam X 860v13 [Women/Men]

As you become more active, you often become loyal to specific brands and fits. Particularly if you have wide feet and like to run, you need a shoe like this one that offers cushion, support, and stability. Sometimes, the wider design can feel like the sides of your feet are left hanging, but not with this pair from New Balance. 

At first impression, the style is simple and attractive. Since we have wide and flat feet, fit is usually tough to figure out. We often will size up, but since New Balance offers both half sizes and the width option, we were able to find the Goldilocks of fits: These are just right! 

When we tested these out on a run, we found the cushioning and support very comfortable without being bulky or over the top. The toe box felt roomy and unrestricted. In addition to wide and flat feet, we also suffer from a bunion, Morton’s neuroma, and overpronation. This style supported all those issues, allowing us to run and walk without irritation or discomfort. 

We took these out for a 5k run on a paved greenway, where they performed well–we didn’t experience any blistering or rubbing, which we think has a lot to do with the wide width, roomy toe box, and the fact that the upper is soft, stretchy, and all one piece of material. 

We could’ve used a smidge more mid-foot support–by the end of the run, we were feeling a little overpronation strain in the ankles–but overall, these performed well from beginning to end. We’ve also gone for walks in them several times, and they’re very comfortable for casual, daily strolling, too. 

Specifications (New Balance Fresh Foam X 860v13 Men’s):

Weight: 10.9oz (309g)

Heel drop: 10mm

Price on time of publish: $139.95

Specifications:

Weight: 8oz (227g)

Heel drop: 10mm

Price on time of publish: $139.95

What we liked:

  • Roomy toe box
  • Many size options
  • Comfortable

What we would change:

  • Limited mid-foot support
  • Looks like an exercise shoe
  • Women’s shoe runs small
Best running shoes for wide feet - Women
New Balance Fresh Foam X 860v13 (Black/White) Women's Shoes

New Balance Fresh Foam X 860v13 (Black/White) Women's Shoes

Best running shoes for wide feet - Men
New Balance Fresh Foam X 860v13 (Light Aluminum/True Red) Men's Shoes

New Balance Fresh Foam X 860v13 (Light Aluminum/True Red) Men's Shoes

Best running shoes for treadmills: Vimazi Z50

Repeat after us: You’re still a runner even if you—wait for it—never run outside. With the popularity of in-person and virtual treadmill classes, you may enjoy training indoors, but not so much outside with unpredictable conditions. And hey, that’s okay! This sneaker might be a good fit for you, since it’s designed to help you go faster, a feat that’s easier to accomplish on a continuous belt. It features a light mesh upper session and a rubber grip. 

When we first opened the box, we were surprised by the unique, high-quality, modern design. They fit true to size but were a little snug, so we might have been more comfortable sizing up. The width is average, but they seem very short, so our toes almost touch the front. We could use our regular running socks, and the size wasn’t an issue, but we wouldn’t be able to use thick socks. 

We tend to overpronate and we’re flat-footed, and we like how supportive these shoes were, not causing any pain or discomfort while running. They felt sturdy enough to be supportive without looking silly, like a lot of stability shoes do. 

An interesting difference in these shoes compared to others is the rounded bottom: They feel strange walking around, but once you’re running, they propel you forward. This made them feel lightweight—almost like running on air. 

Specifications (Vimazi Z50 Men’s):

Weight: 8.1oz (230g)

Heel drop: 5mm

Price on time of publish: $175

Specifications (Vimazi Z50 Women’s):

Weight: 6.5oz (185g)

Heel drop: 5mm

Price on time of publish: $175

What we liked: 

  • Unique design
  • High quality
  • Lightweight

What we would change:

  • Run small
  • Only one color option is available
  • Not suitable for walking

Best long distance running shoes: New Balance FuelCell Super Comp Trainer v2 [Women/Men]

Though not every runner graduates from short jaunts to marathon racing, if you have your heart set on 26.2 miles, you need long-distance shoes to help you get there. Our pick is this lightweight pair from New Balance, that offers increased energy return, a two-layer midsole arc, and additional foam support under the forefoot. They’re meant to endure miles and miles without your feet paying the price. 

When we first opened the box, they looked like they’d be heavy shoes, since the heel has a ton of cushion and overall seems a little boxy. The mesh around the toe box caught our attention as thin/lightweight, which seemed an odd combination. While these are not technically stability shoes, they looked a lot like them. 

The shoes fit great: True to size and just enough wiggle room on the width to accommodate someone with a slightly above average width, or as our feet swelled up while running. We wore standard socks for a long run and didn't notice any issues, but thinner socks might be an option for some. We have very high arches, and these shoes were comfortable and supportive the whole time. 

To test them, we ran on a mix of paved and trail running for five miles, working on distance and sprinting. Despite our misgivings about the appearance and the potential heaviness of the shoe based on aesthetics—particularly in the heel—we didn't notice the shoe's weight while walking, jogging, or running in them. We mostly forgot we were wearing them, which is always a good sign.

The heel strike was very responsive, especially on short hills and in short sprints where it felt like the shoe was helping propel me forward and providing more support. Post-run, we had no issues with blisters or foot pain, which can sometimes occur when we break in a new pair of shoes, even at this shorter total distance. We were surprised how much we enjoyed running in these shoes–the flexibility of the shoe up top would be exceptionally comfortable on longer/hotter runs when the feet expand. 

The color options were our only downfall for these marathon-worthy shoes. There was only a lighter color available in our size, and these shoes immediately looked dirty after just one run. Five miles on dirt/pavement/gravel turned the shoe's sole from neon yellow to a muddy greenish color. We prefer a darker hue.

Overall though, these shoes have a lot of potential if you’re looking for a lot of support without the weight and occasional breathability of a stability shoe.

Specifications (New Balance FuelCell Super Comp Trainer v2 Men’s):

Weight: 10oz (282.2g)

Heel drop: 6mm

Price on time of publish: $179

Specifications (New Balance FuelCell Super Comp Trainer v2 Women’s):

Weight: 7.8oz (220g)

Heel drop: 6mm

Price on time of publish: $179

What we liked: 

  • Comfortable
  • Responsive
  • Supportive

What we would change:

  • Not waterproof
  • Limited design options
  • Get dirty easily
Best long distance running shoes - Women
FuelCell SuperComp Trainer v2 - Women

FuelCell SuperComp Trainer v2 - Women

Best long distance running shoes - Men
FuelCell SuperComp Trainer v2 - Men

FuelCell SuperComp Trainer v2 - Men

Best running shoes for beginners: Nike Pegasus 40 [Women/Men]

For beginners who aren’t sure what type of fit or support they need, you can’t go wrong with the Nike Pegasus. It was recently redesigned to have a mid-foot band that’s more forgiving and supportive for all-sized arches. The upper mesh provides breathability and comfort as you increase your mileage, speed and confidence. (Fun fact: A reviewer in our list of the best running shoes for women ran her first marathon in a pair of Nike Pegasus.)

Our first impression of this pair of kicks was a great one: They’re stylish and lightweight, with bright colors and a sleek design. When we tried these on, they felt true to our normal size, and were easy to wear with thin and slightly thicker socks. 

The ankle area was especially comfortable, since it stretched to allow us to make the laces as tight or loose as we wanted. We also appreciated the shorter size of the laces, since typically, longer laces give us anxiety while running, for fear we will trip over them and eat pavement. 

We tested these out by going for an easy-breezy three-mile run at a conversational pace. We were impressed by how quickly our feet molded to the design of the shoes, offering stability without having to be broken in. While we usually would get a blister from the first time we run in a new pair of kicks, we didn’t have any discomfort in the Pegasus. 

While someone with specific foot conditions would probably need a more supportive shoe, for a general new runner, these are a good investment to begin the running journey. We did notice they attract dirt more than others, and we wouldn’t want to take them out in inclement weather, since the mesh material would allow water to seep through the top. 

We have only run in these a few times, and they seemed to hold up well, but some reviewers say the bottoms wear on quickly. 

Specifications (Nike Pegasus 40 Men’s)

Weight: 10.1oz (288g)

Heel drop: 10mm

Price on time of publish: $130

Specifications (Nike Pegasus 40 Women’s):

Weight: 8.5oz (242g)

Heel drop: 10mm

Price on time of publish: $130

What we liked: 

  • Provide stability
  • Breathable
  • Don’t need to be broken in

What we would change: 

  • Bottoms wear out
  • Get dirty easily
Best running shoes for beginners - Women
Nike Pegasus 40 - Women

Nike Pegasus 40 - Women

Best running shoes for beginners - Men
Nike Men's Pegasus 40 Road Running Shoes in White, Size: 15 | DV3853-100

Nike Men's Pegasus 40 Road Running Shoes in White, Size: 15 | DV3853-100

Best Brooks running shoes: Brooks Glycerin 20 [Women/Men]

There’s a reason Brooks has a cult-like following in the running community: They offer a wide range of support options, a plethora of color combinations, and have thousands of positive reviews, so you’re sure to find something your feet need. (Brooks also made our list for the best running shoes for men, best shoes for plantar fasciitis, and the best walking shoes for women.)  One of their top sellers is the Glycerin, which provides neutral cushioning and an updated, improved fit for smooth transitions. 

When we first opened the box, they felt like a standard running shoe: White-on-white with a bit of neon yellow for the logos. There’s no fuss over the design, but plenty of fuss over the function! They exceed all expectations.

When we put on the shoe, it was really comfortable and provided a good fit and tightness around the foot. While Brooks isn’t our normal brand, we decided to go with the same size we usually order with running shoes, and it fits very true to size, with reasonable room to wiggle in the toe box. 

The laces provided the excellent ability to tighten and secure the shoe on the foot where needed, offering good stability that isn’t too soft. The Glycerin has been around for many years, and we understand why: It's not the most flashy, but it’s a good, stable workhorse. The upper shoe has a breathable mesh, the sole has a lot of substance to it that offers great support and smooth ride, and the thread on the bottom offers great traction and grip. It also has a good bounce and steady cushion. 

We felt unmatched comfort and support during our several runs in this shoe. This makes it a top pick for daily training and long runs. It didn't take long to get comfortable running in this shoe and needed no time breaking it in. It’ll definitely be part of our running shoe rotation as we train for a marathon. 

One thing to note: There might be better shoes if you need additional support or for tight cornering and rapid change of direction.

Specifications (Brooks Glycerin 20 Men’s)

Weight: 10.3oz (292g)

Heel drop: 10mm

Price on time of publish: $160

Specifications (Brooks Glycerin 20 Women’s):

Weight: 8.6oz (244g)

Heel drop: 10mm

Price on time of publish: $160

What we liked:

  • Comfortable
  • Breathable
  • Doesn’t need to be broken in

What we would change:

  • Heavy
  • Not ideal for tight cornering or rapid change of direction
  • Limited ankle support
Best Brooks running shoes - Women
Glycerin 20 - Women
Best Brooks running shoes - Men
Glycerin 20 - Men

Glycerin 20 - Men

Best Saucony running shoes: Saucony Endorphin Speed 3 [Women/Men]

Seasoned runners enjoy the feeling of ground (or track) beneath their feet, the air filling their lungs, and the challenge of pushing harder—and often faster. For those looking to increase their pace, Saucony Endorphin Speed is meant to help you push. It’s designed with a winged plate that propels you forward from toe-off to landing. In other words: you’ll feel like you’re tipping forward, and that’s the point. 

At first impression, the heel cushion seemed more significant than others we’ve tried in the past, but overall, it had a nice shape and firmness and fit true to size. We tested a variety of socks, and they all provided the snug fit you want when training. From the start of the run, these shoes provided a lot of bounce and shock absorption—ideal for running on various surfaces, including pavement, grass, and uneven ground. 

As we approached the middle of the run and started to experience fatigue, we were impressed with the continued comfort and support of the shoe. The Endorphin Speed promotes improved running form and motivated us to keep going. 

Following the run, these shoes continued to be comfortable, but perhaps were a little awkward with waking–the shape feels unnatural, since you’re pushed forward a bit. We recommend wearing these for marathon training and casual running because they provide stability and are easy to wear for long distances. However, they might not be the best fit for an everyday shoe, since they’re on the bulkier side and meant for speed. 

Specifications (Men’s Saucony Endorphin Speed 3):

Weight: 8.1oz (229g)

Heel drop: 8mm

Price on time of publish: $170

Specifications (Women’s Saucony Endorphin Speed 3):

Weight: 7.2oz (204g)

Heel drop: 8mm

Price on time of publish: $170

What we liked:

  • Promotes improved running form
  • Provides stability
  • Lightweight

What we would change:

  • Bulky
  • Awkward for walking
  • Not ideal for classes or cross-training
Best Saucony running shoes - Women
Saucony Women's Endorphin Speed 3 Running Shoe, Black/GOLDSTRUCK, 5.5

Saucony Women's Endorphin Speed 3 Running Shoe, Black/GOLDSTRUCK, 5.5

Best Saucony running shoes - Men
Saucony Men's Endorphin Speed 3 Running Shoe, White/Blck/Vizi, 10.5

Saucony Men's Endorphin Speed 3 Running Shoe, White/Blck/Vizi, 10.5

How to choose the best running shoes for you

First, follow all of our tips above. Secondly, consider going to a running store and having a professional watch your stride, as they can help you look beyond the design and focus more on the unique needs of your feet. Samantha Harte, doctor of physical therapy, says pronators should seek a sneaker that has extra support along the inside of the foot. If you supinate, however, you want more build-up on the lateral aspect of the sneaker. In the case of a neutral foot, you want to make sure that the shoe's base is as wide as the heel—not wider or more narrow—and that there is no medial or lateral flare. Otherwise, the physics of the ground reaction force onto the sneaker may cause issues, she adds.

How we selected the best running shoes

As you might guess, testing running shoes requires, well, going for a run. Our testers put all of these shoes to the test through a variety of terrains, distances, and miles. This included running on a treadmill, on pavement, and on trails. Our testers ranged from beginners to marathoners and every type of runner in between. To land at the best-of-the-best, we considered many factors, including:

  • Comfort
  • Support
  • Heel drop
  • Ease of fit
  • Overall durability 
  • Recovery after the run
  • Speed and performance
  • Budget

How should running shoes fit?

According to Savage, you’ll know your running shoes fit properly if you feel a snug connection to your foot that provides support without overcorrecting your natural flexion, gives comfort and shock absorption through the heel, midsole, and forefoot, and gives you ankle support without irritating your Achilles tendon. “The sum of these factors is important because not checking all the boxes can lead to diminished performance, unnecessary strain on muscles and joints, and possible injury,” he adds.

How long do running shoes last?

Depending on how frequently and how far you run, running shoes can last for up to three years, but usually not much longer than that, according to Fran Kilinski, a personal trainer and marathon running coach at Levolution Athletics

“Someone whose runs are few and far between won’t have to replace their shoes as quickly, but those running at least one long race (10k or longer) a year may have to replace theirs after one and a half to two years,” says Kilinski. “Assuming you’re training adequately for that long race, you can be training/running for anywhere from four to seven hours per week, which equates to a lot of mileage.”

Generally speaking, Kilinski says there isn’t really a set mileage for when you should replace them, but looking at the grip—or lack thereof—on your soles is a good way to tell it might be time to replace your shoes. “General wear-and-tear can happen anywhere after 100 miles, depending on the size and striking of the runner,” he says.

Frequently asked questions (FAQs)

How to wash running shoes 

As Savage puts it, washing your running shoes is almost akin to washing your car, in that there are certain nuances to giving it that “like new” appearance and keeping your investment in good running condition. 

“For most dirt, gravel, or scuff marks on your shoes, the old school soft bristle brush and cleaning solution—equal parts water and soap—method will eliminate the cosmetic smudges,” he says. “However, for those peskier grass stains, you may want to get a bit more scientific with your approach and mix one part vinegar and  two parts water to create a natural cleaning solution and wipe with a microfiber cloth instead of the brush.”

How do you tie shoes for running?

When lacing up your running shoes, Savage says you want to think snug, but not too tight. The main goal is to have your shoes move as an extension of your foot, and promote the natural feel of striking the ground while propelling your gait forward efficiently and with minimal effort. “Conversely, tying your shoes too tightly could prohibit the natural flexion of your foot and make the running motion uncomfortable,” he warns. “This could have a diminishing effect on your stride and running mechanics.

The information presented here is created independently from the TIME editorial staff. To learn more, see our About page.

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