Best Running Shoes for Women in 2025
Choosing running shoes is a different experience than buying other types of shoes. For one, everyone has different preferences regarding style and running needs. It’s no secret that some shoe brands make shoes for specific types of running (trail running, speed running, everyday running), and you may notice that some brands position themselves as minimalist, maximalist, or somewhere in between sneakers. Running shoes and the like walking shoescan also be versatile enough to be used for different activities. The only difference is that running shoes are designed to withstand the rigorous nature of running, but they can also work like walking shoes because you need similar support.
Paul Nasri, who holds a doctorate in physical therapy, Game Plan Physical Therapy In New York, he says the most important thing is to pay attention to the type of running you want to do and the distance you’re interested in running. “For example, if you’re doing speed training, the sneaker should be lighter and more minimalist, whereas if you’re doing long distance running, it should be more supportive and more minimalistic,” he explains. On the other hand, if you are more focused on tempo training or short, easy runs, you can opt for a medium-support type of sneaker.
It’s also important to know how often you’ll use your running shoes, as someone who only runs a few miles a week doesn’t need the same qualities as someone training for a marathon. “No matter what, you should always rotate between two sneakers during your regular runs during the week,” advises Nasri.
Two key qualities to look for in a running shoe are a supportive heel counter and room in the forefoot area. “You want to make sure the heel counter is supportive and your heel doesn’t move too much, but you also want to make sure the sneaker breaks from the forefoot area, where your toes typically stretch,” Nasri says. “Many sneakers now have carbon plates in the shoes, which can make running easier because the plate favors the spring when pushed out, reducing the energy needed to propel yourself forward.”
The best way to find the right fit is to go to a running shoe store and try on the shoes. You then need to give yourself a trial period, walking and running in the shoes to see if they work best for you. “Make sure the toe box is wide 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,” says Nasri.
Nasri also recommends looking at the height of your toe box, because if the tops of your toes are red or pink after running, that means the toe box is too low and you’re experiencing too much friction. “There should be a thumb-width space in front of your big toe, as this will ensure the front of your toe doesn’t press into the front of the sneaker, especially when running downhill,” he adds.
Know your running style
Another thing to consider when breaking in a new running shoe is whether it will help or hurt your gait. One measurement that makes a big difference is heel-to-toe drop, which is the measurement of the height difference in millimeters from the back of the sneaker to the front of the sneaker. Shoes can be zero drop (flat sneakers), low drop (1 to 4 mm heel drop), medium drop (5 to 9 mm drop), or high drop (9 to 10 mm drop or more).
The heel-to-toe drop you choose depends on whether you plan to do short, medium or long distances. You should also consider your natural striking pattern. Nasri advises against using zero-drop or minimalist sneakers for mid- to long-distance running, as they can significantly alter your natural striking pattern.
If you’re a natural heel-forward, you’ll want a shoe with more cushioning in the heel, Nasri says, which typically have a greater heel-to-toe drop. Natural mid-foot strikers can wear low to mid-heeled shoes if they wish. Forefoot strikers may prefer a lower heel-to-toe drop, but they are among the very few who can choose any sneaker that feels comfortable to them.
“I wouldn’t encourage yourself to change your natural foot strike pattern, as it will alter the distribution of force throughout the body and could lead to overload injuries,” warns Nasri. Instead, if you want to focus on changing your foot strike mechanism , he recommends working with a running coach or a qualified physical therapist or strength and conditioning coach. The good news is you don’t have to change the way you run, because there aren’t enough Evidence suggests your foot shape increases your risk of injury.
pronation and pronation
Depending on your foot type, you may be more prone to certain conditions: external or internal rotation. People with supinated feet tend to put more weight on the outside of the foot, while people with pronated feet put more weight on the inside of the arch of the foot. When running, you need to pronate and pronate – the problem is when your foot over-pronates or over-pronates, as this makes you more susceptible to injury.
“People whose feet overpronate and pronate may be more susceptible to plantar fasciopathy,” Nasri says. Runners who overpronate are more likely to develop foot stress fractures (or bone cracks), while runners who overpronate are more likely to develop foot stress fractures (or cracks in the bones). of runners are more likely to develop posterior tibial tendinopathy or medial ankle pain from overuse.
“As a physiotherapist, the only time I would be concerned about this issue is when there is a significant asymmetry between the left and right foot and pathology is present on the problematic side,” Nasri said. Overall, he It’s recommended to choose a sneaker that feels comfortable and supportive and don’t get too hung up on marketing terms like “stability,” “motion control,” and “overpronation” sneakers.
