Reviews You Can Rely On

The Best 8 Road Running Shoes of 2024

In our quest to find the best road running shoe for every type of runner, we've run thousands of miles in hundreds of pairs of shoes and cut them all open to see what's inside and find which is best for YOUR running goals
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Best Running Shoes Review
Credit: Abriah Wofford

Our Top Picks

By Nathaniel Bailey, Ally Arcuri, and Matthew Richardson  ⋅  Nov 3, 2024

The Best Running Shoes for 2024


Since 2011, we've tested hundreds of pairs of shoes, running thousands of miles on roads and tracks in all weather, to learn which shoes are best for what kinds of runners. Our testing team includes USA Track & Field certified coaches, a running biomechanics expert, trained exercise specialists, and ultra run top-10 finalists. Our laboratory team of engineers cuts open every pair to take actual measurements, according to the World Athletics guidelines, which are standardized in a way that manufacturer claims just aren't.

Both our men's and women's running teams love the Asics Novablast 4 (and the women's version) more than any other shoe, touting its versatility, comfort, responsiveness, and great value. Both teams also agree that the Asics Metaspeed Sky Paris (and the men's version) is the most impressive race shoe they've worn. It's exceptionally responsive, works for many types of runners, strides, and speeds, and is one of the lightest pairs of racing shoes we've laid our hands on. When it comes to a great performance at a reasonable price, our men's testing team love the versatility and traction of the Puma Deviate Nitro 3 and our women's team appreciates the “old-school” classic comfort and performance of the trusty Saucony Kinvara 15.

If you're searching for the most comfortable cushioned shoe, a great everyday option, or the best speed trainer, we have recommendations for you. We keep this lineup fresh and update it several times a year — but only after we've had the chance to thoroughly test, examine, evaluate, and compare every shoe in it.

We've also tested plenty of other helpful running gear, no matter what your running goals are. Our team has put a plethora of GPS watches to the test to bring you evidence-backed comparisons and recommendations. We've got intel on the barefoot running scene, and if you're hitting the trails, we've also tested trail running shoes.

Editor's Note: We revised this review on November 3, 2024, to include new recommendations and comparisons from our most recent round of side-by-side testing.

Related: Best Road Running Shoes for Men
Related: Best Road Running Shoes for Women


Best Overall Men's Running Shoes


Asics Novablast 4


72
OVERALL
SCORE
  • Landing Comfort 8.3
  • Responsiveness 7.0
  • Stability 7.0
  • Upper Comfort 8.0
  • Weight 5.8
  • Traction 4.0
Length Fit
Small
Large
Width Fit
Narrow
Wide
REASONS TO BUY
Fun cushioning
Plush upper
Versatile
REASONS TO AVOID
Lacks traction on wet roads
Upper might feel warm on hot days

The Asics Novablast 4 remains our favorite do-it-all training shoe — the all-around favorite running shoe of our expert men's running shoe testers. It was the most consistent top-performing shoe across the range of the rating metrics that we evaluated. It scores well in almost everything we consider important in a running shoe purchase decision and it performs well on every surface we ran on and at nearly every pace. To top it off, this is one of the more affordable shoes we've tested, making it an even better choice in our eyes. Nathaniel, our lead tester for men's road shoes, was confident and comfortable in the Novablast on “both easy runs and at 5K pace.” It does err on the side of comfort rather than speed, but if we could only have one shoe for every run, this would be it.

SPECIFICATIONS
Measured Heel Stack Height 43 mm
Measured Weight  9.76 oz
Measured Heel-to-Toe Drop 7 mm
Plate Type None
Rocker Angle 22.5 deg

The one thing we loved most about the Novablast is its cushioning and landing comfort. Our running experts describe it as having “a nicely cushioned landing” that feels comfortable but not too squishy. The Novablast has a massive chunk of foam underfoot (43 mm in the heel, 36 mm in the forefoot), but don't let that fool you into thinking it's lazy. We found it to be responsive and bouncy, making it extremely versatile; picking up the pace is easy in this shoe, thanks to its unique geometry. It has a clever rocker geometry that helps it feels almost like a trampoline in its landing comfort and forward momentum. If you're looking specifically to speed train, you might prefer the added propulsion of the nylon plate in the Saucony Endorphin Speed 4, though it's a more expensive trainer. If you prefer to vary your paces, though, the FF Blast + Eco foam in the Novablast feels great when taking it easy — and doesn't feel like it's weighing our feet down.

The Asics Novablast 4 combines thick cushioning with fun geometry that makes it our favorite overall shoe.
Credit: Nathaniel Bailey

The upper of the Novablast 4 is stretchy and accommodating, with a fit that we found works well on a variety of shapes and volumes of feet. This shoe is exceptionally versatile — it's an all-around great running shoe for training long or short distances, hard and easy paces. The Novablast really is a shoe that can do it all. It strikes a rare combination of high-scoring features, and we think the “balance between responsiveness and cushioning is near-perfect for a daily trainer.” If you need a little extra support from your running shoe, however, we recommend checking out the Asics Gel-Kayano 31 — or its predecessor — that isn't as responsive but offers a higher level of stability while still being fairly versatile. We're big fans that a shoe like the Novablast, with its impressively high level of all-around performance, can be such a great value as well — most shoes that scored near it cost $20-120 more. It's an even better value when considering it could easily keep you from buying multiple running shoes for multiple surfaces and applications.

We took the Novablast 4 apart in the lab to get accurate measurements and then used a fog machine to see how well it breathed.
Credit: Natalie Kafader

All that said, if you often find yourself on wet roads, this no-lug model might not be your shoe. We found the grip lacking on wet or slick surfaces — our only complaint about the Novablast. A better shoe for that kind of situation is the Puma Velocity Nitro 3, which we found to have excellent grip on all types of surfaces, even though it isn't as comfortable as the Novablast. Still, this didn't stop us from going for winter runs in Montana, happily wearing the Novablast. At the end of the day, if you're after a single shoe that can do a bit of everything or are just looking for a solid choice for use as a daily trainer, we truly can't recommend the Novablast 4 enough.

Read more: Men's Asics Novablast 4 review

The Novablast is an excellent all-around road shoe — and for a more affordable price than you might expect.
Credit: The GearLab Team

Best Overall Women's Running Shoes


Asics Novablast 4 - Women's


77
OVERALL
SCORE
  • Landing Comfort 9.0
  • Responsiveness 7.5
  • Stability 8.0
  • Upper Comfort 8.0
  • Weight 5.4
  • Traction 6.0
Length Fit
Small
Large
Width Fit
Narrow
Wide
REASONS TO BUY
Great underfoot cushion
Responsive
Versatile
REASONS TO AVOID
Traction concerns

We could provide a laundry list of reasons why the Asics Novablast 4 is being honored as the best all-around running shoe, but we will sum it up in one word for brevity's sake: consistency. Lead tester Ally Arcuri notes that “the Novablast is a lightweight workhorse of a shoe that is suitable for nearly all running occasions.” Want to run a marathon and spend hours slow logging mileage on city streets? The Novablast has you covered. Want to ratchet up your speed and see how quickly you can get your legs moving? The Novablast is full of delightful, trampoline-inspired energy return.

SPECIFICATIONS
Measured Heel Stack Height 38 mm
Measured Weight  7.36 oz
Measured Heel-to-Toe Drop 8 mm
Plate Type None
Rocker Angle 22.0 deg

The comfort of the Novablast 4 makes it suitable for long-distance efforts, while its balanced responsiveness allows it to be a do-it-all piece of gear. We love this shoe so much because of the underfoot combination of these two elements. In comparison with other running shoes, the Novablast earned one of the highest scores in comfort, placing it in line with some of the more maximally-minded shoes, but it rides more like a traditional running shoe. Only another Asics model — the Gel Kayano 31 scored as highly in the landing comfort metric, but the Novablast is a more all-around versatile shoe, while the Kayano is built for stability and traction. With a 38 mm stack in the heel and a 30 mm stack in the forefoot, the Novablast provides a lot of cushion between you and the pavement without feeling overdone. One tester described it in poetic terms, “…the Novablast 4 offers a luxurious edge to your endurance efforts.” The configuration and specified placement of the cushioning allows this shoe to be comfortable and peppy, hence our recommendation if you are looking for a well-balanced pair of kicks.

The elements of the new Novablast come together beautifully to create a versatile and comfortable running shoe that is certain to become a mainstay in the world of road shoes.
Credit: Natalie Kafader

It is not often that we find a shoe that can be considered nearly universal in its comfort and application, but the updated Novablast hits the mark. While no shoe is going to be perfect for every runner in every situation, the Novablast is versatile enough for runners of all kinds to consider. The only other shoe we tested that matches this level of all-around versatility is the Hoka Mach 6 — but the Novablast outperforms the Mach in all regards except for weight, as the Mach 6 weighs just 6.27 ounces per shoe and the Novablast hits a more average weight of 7.36 ounces (in women's size 6.5). Specifically, we recommend the reconfigured Novablast to runners who are only looking to have one shoe in their collection. The Novablast is comfortable enough to carry you through your long, slow runs but doesn't skimp on responsiveness either. Ally specifically notes that it provides an “energizing push-off that efficiently propels you forward” and gives a boosted feeling to your faster workouts. It is easy to get overwhelmed by the sheer amount of options and specifications available on the market today. If you want a single running shoe that will reliably get you through the long and slow runs, speedy track workouts, and that marathon you've had your eye on, this is the shoe we recommend.

running shoes - the geometric elements of the updated novablast make it as...
The geometric elements of the updated Novablast make it as responsive as it is comfortable.
Credit: Natalie Kafader

Like many road-specific running shoes, the Novablast lacks the traction necessary for security on wet or slick surfaces. The Brooks Adrenaline GTS 23 has better grip, though not to the extent that a grippy trail running shoe would. Occasional jaunts in damp weather are totally doable in the Novablast, but if your running takes you across slick surfaces on the regular, a crossover trail shoe like the Hoka Torrent 3 might be a better match for you. But for most runners, and most runs, Ally thinks it's hard to go wrong with the Novablast 4, saying that “rookie runners, veterans, fitness junkies, and ultra-distance enthusiasts will all find something to love about this innovative running kick.” It is the shoe we reach for again and again for its versatility, comfort, and responsiveness in a variety of workouts.

Read more: Women's Asics Novablast 4 review

From miles on the roads to measurements in the lab, the Novablast 4 proved itself an exceptionally versatile and high-performing shoe for virtually any runner.
Credit: The GearLab Team

Best Value in Men's Running Shoes


Puma Velocity Nitro 3


70
OVERALL
SCORE
  • Landing Comfort 8.0
  • Responsiveness 7.0
  • Stability 6.0
  • Upper Comfort 7.0
  • Weight 5.3
  • Traction 9.0
Length Fit
Small
Large
Width Fit
Narrow
Wide
REASONS TO BUY
Cushy yet responsive
Grippy outsole
Comfortable
REASONS TO AVOID
Runs narrow
Above average weight

In the Puma Velocity Nitro 3, Puma strikes a good balance of comfort, responsiveness, and versatility and slaps a wallet-friendly price tag on the whole package, making it our favorite budget-friendly pair to wear for men's road shoes. It has a respectable measured stack height of 38 mm and an 11 mm drop, and the midsole features lightweight NITRO foam that we love. The upper has been improved over the last version and is now a bit more breathable. While not the best in any specific metric — its higher weight and lack of stability knocked it down a few points in our testing — we still find this to be a do-it-all kind of shoe that we enjoy running in.

SPECIFICATIONS
Measured Heel Stack Height 38 mm
Measured Weight  10.07 oz
Measured Heel-to-Toe Drop 11 mm
Plate Type None
Rocker Angle 18.0 deg

We love the stack composition that Puma put together in this shoe, from insole to out, with the grippy rubber, which is a refreshing surprise for a road shoe. The NITRO foam, which makes up the majority of the underfoot cushion in the Velocity Nitro 3, offers a satisfying bounce back after each footfall, with our lead tester Nathaniel Bailey describing it as having “a smooth landing, excellent impact mitigation, and good energy return.” We also appreciate the slight increase in stack height over the last version, which gives our joints some well-deserved cushion without feeling too sluggish. This is an above-average weight model, though, at 10.07 ounces per shoe (size 10.5). This extra weight includes both more cushioning and sticky PumaGrip rubber on the outsole, which tractions impressively well on a variety of slick surfaces — giving us confidence on wet, icy roads and trails with loose gravel. If saving some weight is important, the Puma Deviate Nitro 2 uses a similar traction-oriented compound (PumaGrip ATR) and weighs 9.58 ounces per shoe.

running shoes - when measuring toebox volume we found the puma velocity nitro 3 to...
When measuring toebox volume we found the Puma Velocity Nitro 3 to be about average, but on foot, it feels narrow relative to other options.
Credit: Natalie Kafader

The Velocity is a great all-around model. It has a thoughtful balance of cushion, energy return, and features, giving it the potential to fit right into most runners' shoe rotations as well as being a standalone trainer. If you aren't the type to splurge on footwear, it is versatile enough to be the only shoe you run in, taking you through a variety of training scenarios. It is great for tempo runs and fast-paced track workouts, though the Adidas Adizero Boston 12 offers a bit more responsiveness (using EnergyRods 2.0) at high speeds in an otherwise fairly comparable shoe. The Puma Deviate Nitro 2 also offers a bit more responsiveness with its carbon plates, though it isn't as comfortable. Nathaniel notes that the NITRO foam of the Velocity does a lot to “keep our legs fresh over 90+ minute efforts — we don't hesitate to pull these on for the long run.” It manages to pull all of this off without draining your bank account. If you are looking for a jack-of-all-trades shoe, this may be a good choice.

The upper of the Puma Velocity Nitro 3 is more breathable than the previous iteration of this shoe.
Credit: Natalie Kafader

Although it scores above average in most metrics, the downside of versatility is that it doesn't excel in any one area. This is not a specialty shoe. It doesn't have the plush cushion of a maximalist model, it is not a low-slung stability shoe, and it doesn't have the snappy rebound of a race-oriented shoe. So, if you are looking to build out your rotation with condition-specific models, you may not find a niche for the Velocity Nitro 3 in your closet. However, none of these details are dealbreakers in our opinion — just things to consider. For not a ton more money (depending on how closely you watch Puma's sales), the Asics Novablast 4 is another excellent all-around one-stop shop of a shoe that our men's running team loves. At the end of the day, it's hard to go wrong with a shoe like the Velocity Nitro 3. If you are a runner on a budget who wants one model to get through whatever is on the training schedule for that day, our testing team says this budget-friendly model “will handle any run you throw at it.”

Read more: Men's Puma Velocity Nitro 3 review

We think the Velocity Nitro has a great balance of traits for an affordable price that will work for most runners.
Credit: The GearLab Team

Best Value in Women's Running Shoes


Saucony Kinvara 15 - Women's


75
OVERALL
SCORE
  • Landing Comfort 7.5
  • Responsiveness 7.5
  • Stability 7.0
  • Upper Comfort 6.5
  • Weight 9.1
  • Traction 7.0
Length Fit
Small
Large
Width Fit
Narrow
Wide
REASONS TO BUY
Minimalistic design
Awesomely versatile
Budget-friendly
Lightweight
REASONS TO AVOID
Somewhat narrow midfoot

The Saucony Kinvara 15 is an ultra-lightweight shoe that is available for a slightly more digestible price tag than many other running shoes on the market today, which is why it earned our top recommendations for runners on a budget — again. Our male testers preferred the speed-forward Puma Velocity Nitro 3 as their budget pick, though the Kinvara 15 scored decently in their lineup, as well. Impressively, of our test fleet, only two racing shoes — the Nike Vaporfly 3 and Asics Metaspeed Sky Paris — were lighter, and not by much. Both these racing shoes lack the outstanding versatility of the Kinvara, and have hefty, hefty price tags attached to them. The Kinvara's slightly soft PWRRUN+ foam provides peppy energy return with a bit of outsole flexibility, giving it an organic-feeling ride that one tester described as “bouncy enough to provide some energy return and feedback without feeling like you're prancing on marshmallowy clouds.” The minimalistic design offers comfort where you need it without any extra fluff or technology. Be warned that the fit is slightly different than previous versions based on its recently updated upper and stack height increase, but the versatility and ease of use make this shoe one we recommend for budget-conscious runners needing a lightweight daily trainer.

SPECIFICATIONS
Measured Heel Stack Height 27 mm
Measured Weight  5.44 oz
Measured Heel-to-Toe Drop 3 mm
Plate Type None
Rocker Angle 25.0 deg

The updated Saucony Kinvara is a lightweight superstar that is perfect for runners who don't want to fiddle with or even think about their shoes as they run. We find it to be one of the most comfortable and unintrusive-feeling kicks in our lineup, and while this might sound like a no-brainer, there are plenty of exceptional shoes on the market that require a bit of tongue-shifting or lace-tying in the field. The new upper is more traditional than versions past, which upped this shoe's comfort rating. This comfortable mesh and PWRRUN+ running shoe stays snug around your foot, making it a low-maintenance and affordable choice. If upper comfort is something you often struggle to dial in, the Hoka Mach 6 is a different option you should check out. It's a highly versatile shoe for not too much more than the Kinvara and features an upper with more cushioning and an inner layer that our testers described as “breathable, forgiving, and flexible.”

The updated Kinvara is a versatile road shoe that can make runners' feet and wallets happy.
Credit: Ally Arcuri

The Kinvara stands out as an ideal choice for runners seeking a lightweight shoe that is made for uptempo daily runs. This running shoe's impressive blend of versatility and affordability positions it as a compelling option for budget-conscious runners prioritizing high performance on the road. Its below-average weight of 5.44 ounces per women's size 6.5 shoe is nothing to sniff at either. Our testers love that the shoe strikes a comfortable middle ground between minimalism and energy. Though the 27 mm stack height is on the low end of today's spectrum, it provides better ground feel than most shoes. Our lead tester described running in these shoes as “riding a bit like the responsive shoes from a decade ago before all runners had access to super shoes.” With its peppy design and suitable features, the Kinvara caters to the dynamic needs of runners by providing a balanced and cost-effective solution for those looking for a running companion without breaking the bank.

For a budget buy, the Kinvara offers plenty of lovable features, making it an excellent do-it-all road running shoe.
Credit: Ally Arcuri

The minimalistic structure of the Kinvara lacks the lateral support that some distance runners may covet. If this detracts from its appeal for you, the Brooks Adrenaline GTS 23 is a significantly more supportive shoe that scores slightly higher across the board. Aside from a slightly narrow midfoot, the glorious legacy of the Kinvara lives on. If an affordable and peppy daily runner is what you are after, the levity and pep of the Kinvara will treat you and your wallet right.

Read more: Women's Saucony Kinvara 15 review

The lightweight Kinvara has a minimalist design but doesn't skimp on performance — all for a price that's well below average.
Credit: The GearLab Team

Best Balance of Speed and Comfort for Men


Saucony Endorphin Speed 4


73
OVERALL
SCORE
  • Landing Comfort 8.0
  • Responsiveness 8.0
  • Stability 5.7
  • Upper Comfort 7.5
  • Weight 6.8
  • Traction 5.0
Length Fit
Small
Large
Width Fit
Narrow
Wide
REASONS TO BUY
Snappy and propulsive ride
Fast without sacrificing comfort
Versatile for uptempo training and easy miles
REASONS TO AVOID
Pricey

The Saucony Endorphin Speed 4 is a perfect fit for runners training for their next PR. Not many shoes can carry you through both long runs on the pavement and fast intervals on the track. Yet the Endorphin Speed 4 does this with ease. The PWRRUN PB foam, a smooth rocker, and a nylon plate all work together to create an understated yet propulsive ride that lead tester, Nathaniel Bailey, says “works really well and will do so for a wide variety of runners and use cases.” Saucony completely reworked the upper of with this version, and it's massively improved. The heel counter is less high and stiff, and the forefoot is slightly narrower to better accommodate runners with narrow-to-normal-width feet while offering enough space to accommodate runners with higher-volume feet.

SPECIFICATIONS
Measured Heel Stack Height 38 mm
Measured Weight  9.03 oz
Measured Heel-to-Toe Drop 11 mm
Plate Type Nylon
Rocker Angle 25.0 deg

The best part of the Endorphin Speed 4 is its balance between performance and comfort. No other shoe in our lineup scored as evenly in both areas. That balance is essential to its versatility, and while it isn't a super shoe, it's still pretty quick. It could work as a race shoe for many runners, especially those looking for a more stable and approachable ride. If you want to level up for your racing shoe, the Saucony Endorphin Pro 4 is a similar shoe with a carbon plate (rather than the nylon plate of the Endorphin Speed) and extra pep — but also costs a good chunk more. Still, the Endorphin Speed is no ordinary workout shoe — our testers have found it plenty comfortable for races as well as 90+ minute efforts on the road. If you want a little more comfort in your next daily trainer and are willing to sacrifice a small amount of speed, we strongly recommend the impressively speedy, non-plated New Balance FuelCell Rebel v4.

The Endorphin Speed 4 thrives on faster runs, but also has plenty of cushioning for long, easy efforts.
Credit: Nathaniel Bailey

We think most runners will get along with the Endorphin Speed 4, but it's best suited to those who are chasing a PR with regular tempos, workouts, or strides. The combination of the Speedroll rocker, PWRRUN PB foam, nylon plate, and the overall lightweight package suggest this shoe is best at faster paces. We think that's true, but the comfort and flexibility of the shoe make it a decent choice for everyday runs. Runners who only rarely try to push the pace will probably be best served by a shoe more optimized for comfort. However, the versatility of this shoe makes it a good choice in either a one-shoe rotation or as an uptempo option for faster runs. If you value comfortable speed, the Endorphin Speed 4 is aptly named.

We've tested the Speed 4 both on the roads and in the lab, and strongly recommend it.
Credit: Natalie Kafader

Our biggest issue with the shoe is the price — this much for a daily trainer isn't cheap. That said, no other shoe outperforms the Endorphin Speed 4 when it comes to responsiveness without costing even more. Additionally, this shoe has proven itself to be quite durable. Our lead tester has over 175 miles on his pair, and it still feels fresh and is in good condition. It's stayed in his lineup for days when he isn't testing other shoes. Truly, if you're after the best balance of speed and comfort we've found in a daily trainer, there's no shoe we recommend more than the Endorphin Speed 4.

Read more: Men's Saucony Endorphin Speed 4 review

We love the extra propulsiveness of the Endorphin Speed that helps us push ourselves during training — and can be a solid race shoe for some runners.
Credit: The GearLab Team

Best Combined Comfort and Speed for Women


Brooks Hyperion Max 2 - Women's


74
OVERALL
SCORE
  • Landing Comfort 7.5
  • Responsiveness 8.0
  • Stability 8.0
  • Upper Comfort 8.0
  • Weight 5.8
  • Traction 5.0
Length Fit
Small
Large
Width Fit
Narrow
Wide
REASONS TO BUY
360-degree comfort
Comfortable plastic plate
Energetic midsole
REASONS TO AVOID
Not the best traction

Shoes don't tend to excel when endeavoring to balance responsiveness and comfort. However, with a springy, full-length plastic plate built into its 27 mm forefoot and 35 mm heel stack, the Brooks Hyperion Max 2 offers a smooth and cushioned ride, even on long runs. Lead tester Ally Arcuri described these shoes as “potentially the best thing that Brooks has going on right now.” While the Asics Metaspeed Sky Paris and the Nike Alphafly outscore the Hyperion in responsiveness, they are both race-focused and lack the versatility of a daily runner.

SPECIFICATIONS
Measured Heel Stack Height 35 mm
Measured Weight  7.17 oz
Measured Heel-to-Toe Drop 8 mm
Plate Type Full length plastic
Rocker Angle 24.5 deg

The plastic plate impedes some of the plush cushioning found in other high-stack models, but the Hyperion's firmer midsole ensures excellent energy return. If quick leg turnover is your focus, you'll appreciate the same qualities we do in this version of the Hyperion. With an 8 mm drop, it blends speed and comfort seamlessly, offering surprising stability that our testing team dubbed “a speed shoe that doesn't feel tippy.” Stability is not a common attribute of propulsive shoes, making the stability of the Hyperion even more impressive. While it's not built for overpronation correction, the shoe feels secure on the foot, solidifying its reputation as a standout for mid-distance races.

All of the elements of the Hyperion come together to create a shoe that is perfect for running seeking to strike a balance between comfort and speed.
Credit: Natalie Kafader

Runners who don't want to buy a collection of shoes should consider the Hyperion. This shoe offers enough comfort for daily runs but delivers a powerful pop for track workouts, racing, and uptempo runs. The Saucony Endorphine Speed 4 is another shoe we could recommend, with similar comfort and responsiveness at speed and a similar price point. The Endorphin Speed has better traction but weighs slightly more than the Hyperion (6.86 ounces vs. 7.17 ounces per women's 6.5 shoe) and is noticeably less stable. We think the Hyperion is a better overall shoe, and while it's not the most budget-friendly buy, the Hyperion is notably less expensive than some of the super shoes we've tested this season — and far more versatile. Runners who are interested in PRing in a do-it-all kind of daily trainer will love the DNA Flash V2 midsole, breathable upper, and energetic ride of the Hyperion.

running shoes - the hyperion isn't the least expensive shoe around, but its...
The Hyperion isn't the least expensive shoe around, but its performance features help make it a great value.
Credit: Prudence Amsden

The Hyperion doesn't offer the best traction, making it less suitable as a crossover shoe or in inclement conditions. It can handle the mildest of dirt paths but feels more at home on the tracks and dry roads. If you need more traction without losing comfort or speed, the heavyweight, plated Hoka Skyward X could be more your jam. At the end of the day, the Hyperion Max is awesome for runners who want some propulsion without committing to a full-on super shoe. One tester described this shoe as “perfect workhorse for runners who want to see an uptick in their paces while executing their run in a shoe that feels comfortable underfoot.” If comfort is king and speed is on the list of priorities, the Hyperion is one of our top recommendations.

Read more: Women's Brooks Hyperion Max 2 review

The Hyperion Max masterfully combines the responsiveness needed for speed with the cushion we want to enjoy the ride.
Credit: The GearLab Team

Best Race Day Shoe for Men


Asics Metaspeed Sky Paris


75
OVERALL
SCORE
  • Landing Comfort 8.8
  • Responsiveness 9.7
  • Stability 3.5
  • Upper Comfort 5.0
  • Weight 10.0
  • Traction 3.5
Length Fit
Small
Large
Width Fit
Narrow
Wide
REASONS TO BUY
Best-in-class speed
Fast, comfortable ride
Extremely lightweight
REASONS TO AVOID
Poor traction
Narrow midfoot

When race day finally comes, our men's testing team agrees that the Asics Metaspeed Sky Paris is their top choice. Thanks to a highly resilient slab of FF Turbo Plus foam, a carbon plate, a smooth 24.5-degree rocker, and a natural feeling ride, we think this is not only one of the fastest but also one of the most versatile super shoes on the market. Lead tester Nathaniel Bailey describes the Metaspeed Sky as “a shoe that is fast and snappy off the forefoot, yet comfortable.” Sure, it's optimized for the marathon, but we recommend it for anything down to a road mile. We've even used it for time trials on the track with great results. This versatility in a race shoe is uncommon, and even the other high-performing race shoes we've tested, like the Nike Vaporfly 3, suffer a drop in their performance at more modest speeds.

SPECIFICATIONS
Measured Heel Stack Height 39 mm
Measured Weight  6.85 oz
Measured Heel-to-Toe Drop 6 mm
Plate Type Carbon
Rocker Angle 24.5 deg

We've run in a lot of super shoes. None have been faster than this one. That's partly thanks to the extremely low overall weight. In our lab, our US men's 10.5 tipped the scales at a scant 6.85 ounces per shoe! The next closest shoe we've tested has been the Vaporfly 3, which was 7.24 ounces. That difference may not sound like a lot, but it is huge, particularly when you consider that both shoes have 39 mm of foam at the heel, and the Asics has more under the forefoot (33 mm vs 28 mm). At race speeds, grams matter.

The Metaspeed Sky Paris combines an incredibly lightweight build, top-notch cushioning, and a smooth, natural geometry. The result is the best race shoe we've ever worn.
Credit: Nathaniel Bailey

The Metaspeed Sky Paris is an excellent shoe for chasing fast times. Its carbon plate adds snap, but perhaps most importantly, its geometry is versatile. So, while each runner responds differently to shoes, we found that the overall design of this shoe makes it easier to take advantage of a wider variety of foot morphology and strike patterns. This is in contrast to other racing shoes we've tested, like the Nike Alphafly 3, which we found requires some time to learn how to best take advantage of (and still doesn't work for every runner). This makes the Metaspeed Sky Paris an excellent option for most serious runners who race regularly. Our testers noted that it's one of the better options “for runners who prefer a natural feeling to their race shoes.” The shoe is aggressive, but the rocker feels smoother off the forefoot, and the landing transitions are more comfortable than those of other super shoes. Finding a rhythm during long, hard efforts is easy in this shoe.

We think relatively flat carbon plate works with the geometry to create the most smooth ride we've experienced in a fast super shoe.
Credit: Natalie Kafader

Like any super shoe, the Metaspeed Sky Paris isn't designed for easy days. Its cushioning is most comfortable and stable at efforts of marathon pace or faster. Runners who want many of the benefits of a super shoe but would rather sacrifice a little weight and speed for increased comfort will likely prefer the New Balance FuelCell SuperComp Elite v4. That shoe took top marks among race shoes for stability, upper comfort, and traction thanks to its wider base and upper and full coverage rubber outsole — it just isn't quite as fast. Really, the only downside to the Metaspeed Sky is that it lacks traction on wet surfaces and around bends — which is another thing the FuelCell SuperComp Elite excels at. Those minor caveats aside, for nearly any runner looking for the best super shoe for racing, it's the Metaspeed Sky Paris we recommend.

Read more: Men's Asics Metaspeed Sky Paris review

The Metaspeed Sky is both very fast to run in and one of the most approachable racing shoes we've put on our feet.
Credit: The GearLab Team

Best Race Day Shoe for Women


Asics Metaspeed Sky Paris - Women's


79
OVERALL
SCORE
  • Landing Comfort 8.0
  • Responsiveness 9.0
  • Stability 7.0
  • Upper Comfort 6.5
  • Weight 9.8
  • Traction 4.0
Length Fit
Small
Large
Width Fit
Narrow
Wide
REASONS TO BUY
Powerfully responsive
More stable than many race shoes
Incredible lightweight
Balanced comfort
REASONS TO AVOID
Very expensive
Poor traction on wet surfaces

The Asics Metaspeed Sky Paris impressed our testers by providing powerful responsiveness with a side of comfort and stability. While clearly a super shoe made for racing, this 5.10-ounce shoe (women's size 6.5) has a 6 mm drop, a full-length carbon fiber plate, and a natural-feeling 26.5-degree rocker angle, beginning at an aggressive-yet-comfortable 68.0% of the distance forward from the heel. These pieces coalesce beautifully to create a primed racing machine that “feels more natural than its competitors,” explosively powerful, yet still remains comfortable over long distances. No other super shoe we've tested offers this even of a blend of traits across the board, and this easily became our go-to racing choice.

SPECIFICATIONS
Measured Heel Stack Height 38 mm
Measured Weight  5.10 oz
Measured Heel-to-Toe Drop 6 mm
Plate Type Carbon
Rocker Angle 26.5 deg

As with many of our award-winning shoes, the magic exists in the combination of elements when it comes to the Metaspeed Sky, but its responsiveness is next level. One of our highest-scoring shoes in this metric, the rocker apex location, angle, and geometry combine with the carbon plate for noticeable energy return. Our testing team remarked that “the nimble ride [the Novablast] provides is unlike other racing shoes we've tested.” The heel stack is 38 mm, and the forefoot is 32 mm, creating an FF Turbo Plus launchpad that offers just enough cushion for comfort during uptempo running. The design of this shoe allows each footfall to roll seamlessly into the next, allowing runners to fully engage their natural gait patterns for exceptional running economy. For those looking for the most responsive shoe around, the Nike Alphafly 3 is that shoe. It involves more of a learning curve to take full advantage — and not everyone's mechanics are conducive to this shoe — and takes a hit in comfort and stability, but is the fastest shoe we've tested.

The rocker apex location and angle help to make the Metaspeed one of the more neutral-feeling super shoes we've tested.
Credit: Ally Arcuri

Runners who want a speed shoe that will provide some stability and comfort will feel right at home in the Metaspeed. This isn't going to be a daily trainer that you'll reach for on recovery run days, but it will treat you well when your runs demand a bit more speed. If you are looking for a daily trainer that dips a toe in the world of racing, the carbon-plated Puma Deviate Nitro 3 strikes a good balance of comfort and responsiveness at more speeds — and costs a lot less. But for those in search of a super shoe that offers a classic pop pop pop with each stride, you'll be in luck with the Metaspeed. The power that this shoe holds is serious, making it less suitable for runners who may want to simply try out a quicker shoe. Especially considering the price, the Metaspeed is best suited for runners who know they want a speedy shoe for race day.

The powerful propulsion, breathability, and comfort of the Metaspeed Sky Paris make it our female testers' favorite race-ready road shoe.
Credit: Ally Arcuri

Super shoes are here to stay, and while our female testers fell in love with the Metaspeed, they are far from the only option available on the market today. The Nike Vaporfly 3 is an equally responsive racing shoe that offers a slightly different fit but lacks the stability of the Metaspeed. The Saucony Endorphin Speed 4 is a more user-friendly (and more wallet-friendly), speed-centric daily trainer. The Endorphin Speed provides strong responsiveness, a nylon plate that is slightly less intense underfoot, and a lockdown that will keep you comfortable through high-mileage days. But if you're looking for the best all-around racing shoe that our entire testing team — men and women, both — agree on, it's this one. Lead tester Ally Arcuri remarked that “it won't be a magic bullet to Olympic-level speed, and its fit can't Sisterhood-of-the-Traveling-Pants its way into fitting all feet, but it is as close to a universal racing shoe as we have seen.

Read more: Women's Asics Metaspeed Sky Paris review

This almost impossibly light racing shoe is easier to tap into its power than most super shoes, providing a very fast ride that our speed-chasers adore.
Credit: The GearLab Team

How We Test Running Shoes


Our primary focus in testing running shoes is to run in them… a lot. Our male and female testers log many dozens of miles in each pair of shoes and choose various terrain types to include in their routes. Collectively, our expert running shoe test team members have logged thousands of miles in close to 500 pairs of running shoes and counting. When testing running shoes, we pay close attention to underfoot and upper comfort, stability, cushion, traction, and weight. In addition to running miles and miles in each shoe, we also buy a second pair of each shoe to perform a series of tests in our lab. These lab tests include cutting each shoe in half so we can precisely measure stack heights and heel-to-toe drop, rocker angle, weight, and more. Rather than trusting the manufacturer's measurements, we make all of our own measurements, so every specification we share is collected in a careful apples-to-apples manner. Our lab testing is then combined with our primary focus on running in each shoe to create a complete 360 analysis of each shoe.

In addition to running miles in these shoes, we closely examine the size, weight, and materials of each model.
Credit: Abriah Wofford

Why Trust GearLab


Our main testers for this review include a collection of devoted runners with expertise in the sport, and most have spent years running and testing footwear for the GearLab team. Ally Arcuri is an avid runner and exercise specialist with a Cal State Fullerton kinesiology degree that helps her evaluate women's trail and road shoes from a biomechanical perspective. Nathaniel Bailey is the lead tester for our men's road shoe review. He competed in track and cross country from middle school through college and now continues to race on the roads and coach high school and recreational runners. Matthew Richardson is our current men's trail shoe expert, exploring as many trails in SW Colorado as he can. Specializing in computer mapping, he also does the testing for our best GPS watch review, which helps create and explore new trail runs as he tests shoes. World-class runner Carrie Vickers has an impressive resume of Olympic trial rankings, World Championship qualifications, and for a time held the record in the 2000 meter steeplechase. She is now a professional running biomechanics consultant who has helped to inform our testing plans and adds advice to those trying to find the right shoes for their bodies and goals in a sea of shoes.

Not only do we put each shoe through rugged field testing, but we...
Not only do we put each shoe through rugged field testing, but we closely examine every pair to confirm manufacturer claims and to get a better idea of how construction translates into performance.
We're always running - but never running out of ways to test these...
We're always running - but never running out of ways to test these shoes.
We've logged thousands of miles and measured the inner workings of hundreds of pairs of shoes to help you find the best pair for your running goals.

How to Pick the Best Running Shoes for You


You may be new to running and want to start on the right foot. You may be a long-time runner and know precisely what you like in a shoe, but are ready to branch out from your trusty model. Either way, you should consider a few things before purchasing your footwear. Each pair of running shoes has different features, and the right one depends on your personal preference and whether you want a multifunctional shoe or are okay with having a different pair of shoes for each activity.

running shoes - once you determine the type of running you'll be doing, you can...
Once you determine the type of running you'll be doing, you can narrow down your search to include only shoes that will help you accomplish your goals.
Credit: Ally Arcuri

Types of Road Running Shoes


Your running style and fitness goals will largely dictate which shoe style is the best for you. Suppose your typical run involves a 20-minute morning jog on the paved path around the neighborhood or a quick HIIT workout followed by a walk to the park with your kids. In that case, your shoe needs will differ wildly from the distance runner training for an ultramarathon or the trail junkie tackling rocky paths at high elevations. There are differences between men's and women's shoes in terms of the biomechanics of each gender. Some models are better for speedwork, and others offer better underfoot cushion to support long-distance efforts. The location, frequency, and duration of your run all matter.

Men's Road Running Shoes


Our lead tester for men's running shoes put each model through its paces in a range of mid-distance loops, long runs, recovery runs, quick-paced workouts, and sprinting sessions. Below are the scores outlined for our men's road running shoes review, featuring some of the best options available today.

Key Metric Scores of Men's Road Running Shoes
ProductLanding ComfortResponsivenessUpper ComfortWeight
Asics Metaspeed Sky8.89.7510
Nike Alphafly 38.89.46.58.4
Nike Vaporfly 38.69.559.4
Mizuno Neo Vista8.757.59.55.4
New Balance FuelCell Rebel v48.57.568.4
Saucony Endorphin Speed 4887.56.8
Saucony Endorphin Pro 47.895.57.9
Asics Superblast 28.57.77.86.2
On Cloudsurfer 78.16.58.56.7
Asics Novablast 48.25785.8
New Balance FuelCell SuperComp Elite v48.18.766.2
Saucony Kinvara 15576.59.4
Puma Deviate Nitro 277.576
Puma Velocity Nitro 38775.3
Hoka Mach 677.54.57.3
Hoka Skyward X104.582.5
Altra Vanish Tempo6.57.2556.2
New Balance FuelCell Propel v57.566.54.7
Asics Gel-Nimbus 269393.4
Reebok Floatride Energy 5666.55.8
Adidas Adizero Boston 1287.735.5
Saucony Triumph 229.238.73.1
Topo Magnifly 555.276.1
Hoka Clifton 9755.55.5
Altra Torin 765.55.36
Asics Gel-Kayano 317.44.57.53
New Balance Fresh Foam X More V493.563.7
Brooks Ghost 1653.57.255
Brooks Adrenaline GTS 234574.6
Hoka Bondi 85.5242.8
Four of the six rating metrics that we investigate, evaluate, and score when testing every pair of road running shoes.

Women's Road Running Shoes


Similarly, our lead women's tester put each shoe through the wringer, totaling a minimum of 30 miles in each pair and testing them out in various workouts and environments. All models from our women's running shoe review are ranked below according to their overall performance score.

Key Metric Scores of Women's Road Running Shoes
ProductLanding ComfortResponsivenessUpper ComfortWeight
Nike Alphafly 38.51069.4
Asics Metaspeed Sky Paris896.59.8
Asics Novablast 497.587.4
New Balance FuelCell SuperComp Elite v47.5978
Nike Vaporfly 379.5510
Saucony Endorphin Speed 4887.57.9
Brooks Hyperion Max 27.5887.6
Saucony Kinvara 157.57.56.59.6
Hoka Mach 6877.58.5
New Balance FuelCell Rebel v477.579
Saucony Endorphin Pro 478.568.8
Altra Vanish Tempo7.5787.5
Puma Deviate Nitro 37.57.56.57.5
Hoka Skyward X8.57.575.7
ON Cloudsurfer 7866.58.2
Mizuno Neo Vista8.5767
Hoka Clifton 985.577.6
Brooks Adrenaline GTS 237.5686.3
Asics Gel-Kayano 319486
Brooks Ghost 167.557.57
Reebok Floatride Energy 56.566.57.4
Adidas Supernova Rise76.575.8
Adidas Adizero Boston 1277.54.57.3
Lululemon Blissfeel 276.575.5
Altra Torin 77.5557.5
Altra Via Olympus 284.56.56
Brooks Glycerin 216.547.56.8
Asics Gel-Nimbus 26936.55.8
Hoka Bondi 874.565.5
Some of the key rating metrics that we scrutinize and compare when testing women's road running shoes.

Do You Need a Gender-Specific Shoe?


Manufacturers often make specific versions of their shoes for men and women, and you may wonder how different can they be? Is it worth seeking out a male or female-specific shoe? The answer is maybe. Women's specific shoes are not just a smaller version of their men's counterparts. There are a few important design differences made to accommodate the varying foot shapes, biomechanics, and support needs of men and women.

Some shoe models have slight variations between the men's and women's versions.
Credit: GearLab Staff

To start, the average woman is smaller and lighter than the average male, and women's shoes may have a softer midsole with a lighter wearer in mind. On average, men's shoes are wider than women's. However, women's shoes differ in the proportional width, generally featuring a narrower heel cup to help secure the back of the foot and a roomier forefoot to allow toes to splay naturally. Women are more likely to overpronate due to the difference in biomechanics and joint mobility relating to the shape of their hips and pelvis, so women's shoes are sometimes more stability-oriented. The narrower heel cup also helps you stay secure in your shoe and guides the foot into a proper landing position.

So, yes, there are differences, but you should never feel restricted to purchasing shoes only within your gender category. At the end of the day, the best shoe is the one that is most comfortable for you.

running shoes - our testing teams do their best to make recommendations based on...
Our testing teams do their best to make recommendations based on gait, gender, foot morphology, and running goals, but ultimately, you should choose a shoe that feels good to you.
Credit: Ally Arcuri

Daily Trainers


These shoes are what most people think of when looking for “a pair of running shoes.” They tend to be versatile, with attributes that work at slow or faster paces and some level of comfort for pounding down the pavement. They typically balance performance (like speed and springiness) with cushioning and overall comfort. Daily trainers can lie at many points along the spectrum between prioritizing speed and prioritizing comfort. What you value most is a personal preference. Most of our testing is of this type of shoe, and we aim to tease apart exactly where along that speed-comfort spectrum each pair falls.

running shoes - daily trainers are the average road running shoes. they fall...
Daily trainers are the average road running shoes. They fall somewhere along the line between comfort and speed and offer differing levels of versatility, depending on your running priorities.
Credit: Ally Arcuri

Max-Cushioning Shoes


There are probably no surprises as to what max-cushioning shoes prioritize. These running shoes are meant to shield your body from the jolt and jarring of the road. They almost always have high stack heights that are clearly obvious when you look at them. Most max-cushioning shoes are made of absorptive foams and other materials that help to lessen the impacts of your strides. This typically (but not always) results in a trade-off with their responsiveness, and some can feel quite sluggish. These feature-filled shoes are often also heavier than daily trainers. They tend to fall more on the comfort end of the speed-comfort spectrum and are usually a solid choice for slow and steady mileage. However, some buck this trend and are still able to maintain responsiveness at speed and manage a lower weight — that's why we test them all.

running shoes - max-cushioning shoes can be a joint-saver over long miles on hard...
Max-cushioning shoes can be a joint-saver over long miles on hard pavement - though you often pay for it in speed and weight.
Credit: Ally Arcuri

Racing Shoes


Many of these are what have come to be called “super shoes.” They're filled with new and exciting technology, like proprietary plates to add propulsion, that are made of carbon, nylon, TPU, and other materials. These shoes are often lightweight and many cut comfort features in the upper portion of the shoe while maintaining cushioning underfoot at race speeds. Due to some interesting geometry and prioritizing forward speed over other features, race shoes often lack the lateral stability and traction in inclement conditions that other shoes have. These shoes are designed to help you go fast in races but aren't meant for the rigors and diversity of everyday training.

running shoes - racing shoes are primarily built for speed and low weight, often...
Racing shoes are primarily built for speed and low weight, often sacrificing many other aspects that most people want from their everyday shoe.
Credit: Nathaniel Bailey

How Much Cushion is Right for You?


Levels of cushioning range from maximalist to barefoot, with maximalist shoes providing the highest stack heights and the most plush underfoot cushion. Stack height for this type of shoe can be 45 mm or more. Moderately cushioned shoes have a stack height between 30 mm and 35 mm. Barefoot shoes provide next to no underfoot cushion and may have a “stack height” as low as 3 mm, providing just a thin layer of rubber outsole to protect against abrasive surfaces.

A Side Note on Weight


There can be a lot of hype around weight, and while we appreciate a trim and airy feeling shoe, it should not be the sole consideration of your purchase. Weight is often at odds with other aspects of a shoe, such as cushion and comfort, responsiveness, and support. These features, alongside how the weight is distributed, can have a much bigger impact on how heavy your legs feel 5 miles in.

Highly responsive shoes tend to have less cushioning and, instead, have a design focused on maximizing energy return from each step. A lower profile feels more agile and keeps you moving at a fast clip, while steep rocker angles and springy sole plates can help propel you forward. Runners who like to keep their workouts short and sweet or experienced runners who frequently participate in 5K or 10K races will probably love a shoe with higher responsiveness scores, even if it means sacrificing some comfort.

running shoes - daily trainers balance comfort and responsiveness to create a...
Daily trainers balance comfort and responsiveness to create a versatile running shoe. Exactly where they fall in that spectrum helps determine what sort of runner would find them the most helpful.
Credit: Nathaniel Bailey

How Much Support Do You Need?


Support differs from shoe to shoe and is influenced by geometry, base width, foam density, and sometimes added internal stability structures. Neutral, stability, and motion control shoes offer varying levels of support — almost all of the shoes we test fall within the neutral category, with a few models offering extra stability features. These types of shoes are appropriate for most runners. Motion control shoes are meant to address issues with severe overpronation or oversupination. If this sounds like you, visit your podiatrist for specialized advice on shoe recommendations.

Some shoes have an extra stable base that encourages proper gait adjustment for certain types of foot strike patterns.
Credit: Ally Arcuri

It helps to understand basic running mechanics when deciding how much support is right for you.
  • Pronation is the slight inward roll of your foot that helps to absorb and lessen the impact on the joints when you land. A moderate amount of pronation is a natural part of a runner's stride, and most neutral shoes are designed to accommodate this motion. However, if this rolling motion is exaggerated or minimized, it can lead to injury down the road. Overpronation is when the foot rolls too far inward, misaligning the ankle, knee, and hip joints and placing excessive stress on the muscles on the bottom of the foot. This often happens to runners with lower arches or more flexible feet, and when looking at the sole of your shoe, you will see excessive wear on the inner edge.
  • Supination is the reverse of pronation. The natural outward roll of the ankle happens when you are bounding out of your stride and into the next. Oversupination usually occurs when the arch of the foot is overly tight and does not flex as much as it should, causing runners to put more weight on the outer edge of the foot and placing strain on the muscles and tendons used in ankle stabilization. If you oversupinate, you may see excessive wear on the outer edge of your shoe.

running shoes - a small amount of pronation is normal, but if you over-pronate or...
A small amount of pronation is normal, but if you over-pronate or over-supinate, a pair of shoes that offers more stability may be beneficial to your stride.
Credit: Deposit Photos

Stability shoes can be helpful in correcting mild overpronation and oversupination. Shoes in our testing that score higher in stability feel solid and secure underfoot and have features that guide the foot into a more ergonomic landing position. They tend to be a bit more rigid, feature wider footbeds, or have stiffer foam, all of which are meant to minimize unnecessary side-to-side rocking that can lead to injury. That said, there is evidence that running in a rotation of two to three different shoes can be more effective at injury prevention than wearing stability or motion-control shoes. The best way to know how much stability to look for in your shoe is to have your gait analyzed by a professional and try on multiple shoes based on their recommendations.

running shoes - finding the perfect fit can make the difference between a great...
Finding the perfect fit can make the difference between a great workout and a run cut short due to blisters, hot spots, or other discomfort.
Credit: Ally Arcuri

Midsole Features


The real meat of a road running shoe is found in the midsole. The materials, level of cushioning, and flexibility will help you determine if a shoe is right for you. But stack height, heel-toe drop, rocker angle — what does it all mean? These are all measurements that can tell you about the level of cushioning, support, and responsiveness you can expect from a shoe.

A peek inside our running shoe test lab.
Credit: Matt Lighthart

Below are some essential terms to know when evaluating the midsole materials and performance.

Stack Height


This refers to the height or the thickness of the cushioning found in a shoe. While there is no strict industry standard for this measurement, we use a standardized method to compare the shoes we test and include the total amount of material that sits between your foot and the ground, including insole, midsole, and outsole. Stack height can play a big part in how the shoe feels underfoot, and while stack height does not strictly correspond to comfort or cushiness, it is a good place to start when narrowing down your options. Taller stack heights usually offer a more pillowy feeling ride, and lower stack heights provide more sensitivity and a better ground feel.

running shoes - we cut each shoe in half to measure stack height and examine inner...
We cut each shoe in half to measure stack height and examine inner materials.
Credit: Natalie Kafader

Heel-to-Toe Drop


This is the difference in height from the heel of a shoe to the toe. Typical road shoes average around a 5 mm - 10 mm drop, and you can find shoes with a great or smaller drop that will be better for you depending on your running style and preferences. Higher drop measurements may be better for heel strikers, shifting impact force from feet/ankles to the knees/hips. Lower drop shoes encourage toe striking and shift the impact load from knee/hip joints to the feet/ankles. You can also look at zero-drop shoes with the same stack height measurements at both the heel and the toe. Note that zero drop does not mean zero cushion — you can find a maximally cushioned shoe with a zero heel-toe differential.

running shoes - stack height and heel-to-toe drop are two important measurements...
Stack height and heel-to-toe drop are two important measurements that can change the way a shoe feels underfoot.
Credit: GearLab Staff

Zero-drop shoes tend to offer a bit more stability as they discourage ankle rolls over rogue roots and rocks. The lower your heel sits in the shoe, the more inherently stable your body is, as you will be more wholly engaging the rear chain off muscles from your glutes all the way down to your feet. However, runners will tight calves, arches, and plantar fascia are likely to have a somewhat painful adjustment period if they switch from a 10 mm drop runner to a zero-drop runner as their muscles gain flexibility and awaken new movement patterns. Conversely, runners who are accustomed to zero-drop shoes will likely experience tenderness as they transition to a shoe with a higher heel lift. No two runners have the exact same anatomy and gait patterns, making it important to listen to your body as you delve into the nitty-gritty details of the running shoe world.

running shoes - here is an example of a zero-drop shoe, meaning that the heel and...
Here is an example of a zero-drop shoe, meaning that the heel and forefoot are the exact same height. Zero-drop shoes encourage stability and rear-chain activation, but this does not mean that they are the right choice for all anatomies.
Credit: Abriah Wofford

Rocker Angle


This angle refers to the geometry near the toe of a shoe that encourages your foot to “rock” forward. A more lifted forefoot profile keeps you on your toes and allows you to expend less energy to get that forward rolling motion, which can help your runs feel more fluid and efficient. A steeper rocker angle provides a more aggressive rolling feeling and responsiveness but may compromise stability.

running shoes - the rocker angle of a running shoe can affect the amount of forward...
The rocker angle of a running shoe can affect the amount of forward momentum and response you feel in each step.
Credit: Natalie Kafader

Carbon Fiber or Nylon Plates


Some shoes have a rigid structure running lengthwise through the inner sole, usually made either from carbon fiber or stiff plastic like nylon. Nike has helped make carbon-plated shoes famous, with racing shoes like the Next % line and the Vaporfly, which have been used to do everything from breaking the 2-hour marathon record in 2017 to resetting distance course records around the world. The sole plates are combined with special energetic foam material to help provide better energy return with each step, and in our experience, plated shoes have a springy, energetic feel that makes them distinctly fast. Many plated shoes are designed for racing or timed training runs, but newer plated shoes are innovating in ways that make them potentially suitable for everyday running.

running shoes - shoes with a plate in the midsole help give you a feeling of forward...
Shoes with a plate in the midsole help give you a feeling of forward propulsion with each step.
Credit: Abriah Wofford

The Importance of Fit


Fit is potentially the most valuable factor to consider when buying a pair of running shoes. At the end of the day, the shoe that feels the most comfortable is the right shoe for you. There is even evidence that suggests wearing more comfortable shoes is associated with better running economy.

When to Replace Your Running Shoes


The general recommendation is to replace your running shoes every 300-500 miles. Telltale signs from your body that you need new shoes include getting hotspots or blisters where you didn't before and feeling more achy than usual after your long runs. You can also check out the wear on the shoes themselves. If the tread on the outsole is worn down and there are visible wrinkles in the foam in the midsole, your shoes are ready to retire.

On that note, the fit of your running shoes will be different than that of your casual shoes. Your running sneakers should feel snug in the heel and midfoot but have enough room in the forefoot and toebox that you could “play the piano with your toes.” There should be about 1/2 to 1 inch of extra length between your longest toe and the end of the shoe, allowing enough wiggle room for your toes to splay naturally through your landing.

We take measurements of width, length, and toebox volume to help you determine the best fit for your foot type.
Credit: Matt Lighthart

You will find that sizing isn't always consistent across brands. Some run large, and some run small. Some brands are known for having narrow-fitting shoes, while others have a wide and roomy toe box. Because each model has a slightly different profile, we recommend purchasing shoes from a location where you can try them on first or going through a website with a good return policy. Try on shoes at the time of day you would normally train, and wear your favorite running socks. Take them for a quick spin if you can, and always try on both shoes. Over time, you will likely dial in your preferences for everything from width to lacing patterns.

running shoes - highly responsive shoes are our first choice for speedy track...
Highly responsive shoes are our first choice for speedy track workouts.
Credit: Matthew Richardson

Conclusion


Running is a centuries-old practice that has many mental and physical health benefits, whether you are brand new to the sport, or training for your next ultramarathon. The right pair of shoes is essential to keep you on your feet and on the move, but with the abundance of choices in today's market, it is necessary to do the research before committing to a pair. Luckily, we have researched and tested hundreds of models to find the ins and outs of each pair, and we hope that this list of our favorites will help you make the best choice for your lifestyle and running goals.

Nathaniel Bailey, Ally Arcuri, and Matthew Richardson