We buy all the products we test — no freebies from companies. If you purchase through our links, we may earn a commission, which helps support our testing.
We bought 65 pairs of 2025's best running shoes and ran thousands of miles in them to find the top pairs from brands like Nike, Hoka, Brooks, Saucony, and more.
It doesn't matter if you decided to take up running five minutes ago or have been pounding the pavement for decades. The shoes you choose make all the difference. The wrong pair of shoes will end up rotting away at the back of your closet — but the right pair of shoes makes running feel fun (yes, really).
We know firsthand how much wearing the right shoes helps knees feel better, increases speed, and makes the miles fly by. Since 2011, we have intensely tested over 410 pairs of men's and women's road-specific running shoes, logging thousands of miles in all kinds of weather. Our expert testing team includes USA Track & Field certified coaches, running biomechanics experts, trained exercise specialists, and ultra-distance top-10 finalists. We actually run dozens of miles in every single pair — on roads, down paths, and around tracks — so that we can confidently tell you what pair of trainers is going to help you meet your specific needs and goals.
Our entire testing team agrees that, hands down, the Asics Novablast 5 is the best road shoe for just about every runner. Its cushy foam, lightweight feeling, and springy forefoot make it excel at any running style, speed, and ability. It's one of the few pairs our testers continue to reach for after official testing is over — and costs a lot less than most of the competition.
For bargain hunters, the best sale deal right now for women is the Saucony Kinvara 14, which is a versatile and well-loved shoe that performs nearly as well as the Kinvara 15 but has been lingering on the market for months now, for about 50% off. For men, the best deal under $100 right now is the New Balance FuelCell Propel v5, which offers great do-it-all performance and is currently marked down 15 - 45% in many colors and sizes on Amazon.
If you're after a light jog interspersed with walking, many of the pairs in our walking shoe lineup could be an excellent fit for your needs.
Editor's Note: On May 21, 2025, we added test results for a new award winner we now recommend for race training and running fast.
SALE ALERT FOR HOKA FANS
The Clifton 10 has now been released, which means that inventory of the Clifton 9 (both men's and women's) is being sold at clearance prices, making it a good time to snag a pair of these popular daily trainers.
Who it is best for: This shoe — for both men and women — is ideal for nearly every kind of runner. Beginning runners seeking a comfortable, confidence-inspiring shoe? Check. Experienced marathoners logging big training weeks? Check. Anyone in between? Check. As lead tester Nathaniel Bailey notes, “As a high school coach, I recommend this shoe for basically everyone. Heel and midfoot strikers love the cushioning, and forefoot runners appreciate the smooth, snappy transitions.”
Why we love it: The Novablast 5 shines for its top-tier comfort and versatility at a reasonable price, making it a consistent training partner. Lead tester Ally Acuri says, “I'm obsessed with how this shoe hits the sweet spot of having enough support to keep my tired legs pumping on hard runs, but never feeling restrictive or stiff underfoot. It can handle easy mileage and faster paces while remaining comfortable. If I had to choose just one shoe for all my miles, this is the one I'd pick.”
Should you buy it? This is the do-it-all shoe we recommend to friends, even before considering its lower-than-average price. The Novablast's only downside is mediocre traction on cold, wet pavement. But with updates to the 5 — like bouncier foam, lower weight, and improved traction — this shoe has got what it takes to make pretty much anyone's running experience better.
Weight (per shoe, men's size 10.5): 9.50 oz | Measured Heel-to-Toe Drop: 5 mm
Weight (per shoe, women's size 6.5): 7.30 oz | Measured Heel-to-Toe Drop: 9 mm
Who it is best for: The New Balance Fresh Foam X More v5 is perfect for runners seeking a pillowy, cushioned ride and optimal joint protection. It excels at slow-and-steady paces, during long runs, and through high-mileage weeks. Its thick stack under the heel is ideal for runners who often experience knee or hip pain from repeated impact. Our lead women's tester gushes, "This shoe is a dream come true for easy-going paces and recovery runs."
Why we love it: This shoe delivers unmatched cushioning with a smooth rocker shape that feels natural in motion — not chunky, like some high-cushion shoes — with soft, squishy soles. It also has a wide platform and sturdy sidewalls that make it one of the most stable high-stack pairs around. One tester confessed, “This is one of my favorites for short, easy mileage. Even right after race day, when my legs are the most sore, these plush shoes are satisfyingly insulating but still keep me rolling along rather than tiredly plodding.”
Should you buy it? If you're after a comfortable shoe for logging easy miles and bringing your joints relief, this is absolutely worth it. Other shoes with this level of comfort cost far more and aren't nearly as stable as the More v5.
Weight (per shoe, men's size 10.5): 12.19 oz | Measured Heel-to-Toe Drop: 7 mm
Weight (per shoe, women's size 6.5): 8.58 oz | Measured Heel-to-Toe Drop: 5 mm
Who it is best for: The New Balance FuelCell Propel v5 is ideal for average-paced runners focusing on day-to-day mileage with easy to moderate effort. It's a solid pick for those seeking a budget-friendly shoe with plush cushioning and stability for long runs. Lead tester Nathaniel Bailey notes, “I really appreciate the soft foam underfoot on my long runs at middling speeds.”
Why we love it: This pair offers solid across-the-board performance with above-average cushioning, reasonable comfort, and a TPU plate for directional stability. The FuelCell foam, typically found in higher-end models, enhances confidence on longer runs, while the soft upper and sturdy, grippy outsole improve fit and traction on wet surfaces or gravel. At 15-45% off retail on Amazon, the Propel v5's build quality and value are hard to beat.
Should you buy it? This is a comfortable, well-made choice for casual, regular runs, especially at its discounted price. However, its slightly above-average weight and average responsiveness may disappoint runners chasing faster paces or PRs. If speed is your goal, consider other options, but this shoe delivers everything you need for reliable, plush daily runs on a budget.
Weight (per shoe, size 10.5): 10.52 oz | Measured Heel-to-Toe Drop: 7 mm
Who it is best for: The Saucony Kinvara 14 is perfect for runners seeking a lightweight, versatile shoe for uptempo daily runs on a budget. It's ideal for those who value ground feel and a responsive, organic ride, with lead women's tester Ally Arcuri noting, “This is actually one of my favorite shoes for uptempo running when I still want to feel the ground under my feet.” Available at up to 50% off, it suits budget-conscious runners who prioritize performance.
Why we love it: The Kinvara 14 delivers impressive versatility and comfort with its slightly soft foam and peppy energy return, offering a bouncy yet grounded ride. As our tester praises, “Running in these reminds me of the great, responsive shoes from a decade ago before everyone had access to super shoes,” and adds, “This shoe is bouncy enough to provide some energy return and feedback without feeling like I'm prancing on marshmallowy clouds.” Lighter than most tested shoes, it outperforms pricier racing shoes in daily versatility.
Should you buy it? At up to 50% off, the Kinvara 14 is a compelling choice for runners wanting a high-performance, lightweight shoe for uptempo runs — nearly matching the newer Kinvara 15, which we also tested. However, its minimalistic design lacks the support some distance runners need, and its lower stack offers less cushioning.
Weight, v14 (per shoe, size 6.5): 5.55 oz | Measured Heel-to-Toe Drop: 5 mm
Weight, v15 (per shoe, size 6.5): 5.44 oz | Measured Heel-to-Toe Drop: 3 mm
Who it is best for: The Adidas Adizero Evo SL is ideal for runners who include progression runs, tempos, workouts, strides, or pickups into their training week. It thrives when the pace changes, and is the most versatile shoe in our lineup. As one tester puts it, “This shoe feels equally comfortable when I'm on an easy long run as it does when I'm five miles into a threshold session.” It's lightweight but supremely comfortable all the way around and at every speed.
Why we love it: No other shoe we've tested offers this level of comfort and enjoyment at such a wide pace range. It's the ultimate do-it-all shoe for runners who regularly include fast running and push-the-pace training. The premium midsole foam is engaging and fun at a range of paces. Plus, the outsole does a great job of grabbing wet and slick surfaces. Nathaniel, our lead tester, said, “Even long after I finished testing, I'm still reaching for these shoes at least a few times per week.”
Should you buy it? If you want a truly versatile daily trainer that performs highly and feels good at any speed, there truly isn't a better option on the market. Plus, it costs significantly less than any shoe that has similar levels of performance.
Weight (per shoe, size 10.5): 8.73 oz | Measured Heel-to-Toe Drop: 9 mm
Who it is best for: The Brooks Hyperion Max 2 is ideal for runners seeking a versatile shoe for all types of runs, from slow recovery jogs to competitive race days. It suits those who prioritize a balance of speed, comfort, and stability in a single pair, with one tester bluntly stating, “Honestly? I think these shoes are probably the best thing Brooks has going on right now.”
Why we love it: This shoe combines resilient foam and a full-length plastic plate for a smooth, cushioned, responsive ride, even on long runs. Despite its firm feel compared to competitors, it offers quick turnover and surprising stability, which are rare in speed-oriented shoes. Our lead tester Ally Arcuri notes, “Amazingly, this is one speed-oriented shoe that I don't feel tippy in when I run!” Its ability to deliver comfort for daily runs and a powerful pop for track workouts or races makes it stand out.
Should you buy it? If you want a do-it-all shoe that balances speed, comfort, and durability, this is a top choice, especially for runners who value stability in faster shoes. It excels for recovery runs and uptempo efforts, though its firmer ride may not suit those seeking maximum plushness. For runners prioritizing comfort with speed as a key factor, few shoes match its versatility.
Weight (per shoe, size 6.5): 7.17 oz | Measured Heel-to-Toe Drop: 8 mm
Who it is best for: The unisex Asics Metaspeed Sky Paris is the top choice for runners seeking a high-performance racing shoe that suits a wide range of foot morphologies and strike patterns. It's ideal for those chasing PRs or competing on race day, with lead women's tester Ally Arcuri reporting, "The Metaspeed Sky Paris feels more natural on my feet than any other racing shoe. It's explosively fast, yet still comfortable for the long haul."
Why we love it: This super shoe has one of the lowest weights of any shoe we've tested. Its high-energy return foam and carbon plate combine with a natural-feeling geometry, making it the fastest and most versatile racing model we've tested. Testers set PRs in it, with lead men's tester Nathaniel Bailey saying, “I have many options available for race day — but I keep coming back to these. They just work so well.” Its durability — over 300 miles so far — and comfort for long races further elevate its appeal.
Should you buy it? This is unmatched for the best all-around racing shoe, though its premium price may deter some. Unlike some shoes, which require adaptation and don't suit all runners, this shoe's design feels intuitive and broadly compatible. Our lead women's tester said, “This shoe is as close to a universal racing shoe as I've seen.”
Weight (per shoe men's size 10.5): 6.85 oz | Measured Heel-to-Toe Drop: 6 mm
Weight (per shoe, women's size 6.5): 5.10 oz | Measured Heel-to-Toe Drop: 6 mm
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
How We Tested
Our primary focus in testing running shoes is to run in them… a lot. Our male and female testers log 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 800 pairs of road and trail running shoes and counting. When testing, 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 to precisely measure stack heights, heel-to-toe drop, rocker angle, weight, and more. Rather than trusting the manufacturer's measurements, we make all of our 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.
A peek inside our running shoe test lab.
Credit: Matt Lighthart
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 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,e held the record in the 2000 meter steeplechase. She is now a professional running biomechanics consultant who has helped inform our testing plans and advises those trying to find the right shoes for their bodies and goals in a sea of shoes.
In addition, 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.
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'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 Shoes for You
In this section, our expert shoe testers will walk you through a process to help you find the best shoe for your needs, whether you're a brand-new runner who wants to start on the right foot or a long-time runner looking for a new pair. We'll start by explaining how to assess a shoe's fit. Then, we'll consider how you plan to use the shoe. Finally, we'll delve into the different features you may want to consider.
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
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 you didn't have before, and feeling more achy after your long runs. You can also check out the wear on the shoes themselves. The shoe is probably ready to retire if it shows signs of excessive wear where there used to be tread.
The Importance of Fit
Fit is the most important factor to consider when buying a new pair of shoes. The shoe that feels the most comfortable is the right shoe for you. If a shoe doesn't feel good, move on. There is even science-backed evidence that wearing more comfortable shoes is associated with better running economy.
Components of Comfort and Fit
Stack Height
Midsole Material
Overall Fit
Overall Comfort
Asics Novablast 5 (men's)
41 mm
FF Blast Max
True to size
1
2
3
4
5
Asics Novablast 5 (women's)
40 mm
FF Blast Max
Slightly narrow
1
2
3
4
5
New Balance Fresh Foam X More v5 (men's)
42 mm
Fresh Foam X
Slightly wide, slightly short
1
2
3
4
5
New Balance Fresh Foam X More v5 (women's)
37 mm
Fresh Foam X
True to size
1
2
3
4
5
Puma Velocity Nitro 3
38 mm
NITRO Profoam
Slightly narrow
1
2
3
4
5
New Balance FuelCell Propel v5
38 mm
FuelCell
Slightly narrow
1
2
3
4
5
Saucony Kinvara 14
30 mm
PWRRUN
Slightly narrow
1
2
3
4
5
Saucony Kinvara 15
27 mm
PWRRUN
Slightly narrow
1
2
3
4
5
Adidas Adizero Evo SL
39 mm
Lightstrike Pro
Slightly wide
1
2
3
4
5
Brooks Hyperion Max 2
35 mm
DNA Flash v2
True to size
1
2
3
4
5
Asics Metaspeed Sky Paris (men's)
39 mm
FF Turbo Plus
Runs quite narrow
1
2
3
4
5
Asics Metaspeed Sky Paris (women's)
38 mm
FF Turbo Plus
True to size
1
2
3
4
5
You will find that sizing isn't always consistent across brands. Some run large, and some run small. Some brands, like Puma and Hoka, are known for having narrow-fitting shoes, while others, like Altra and Topo Athletic, tend to have wide and roomy toe boxes. 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. Several running shoe brands offer a 30-90-day trial of their shoes with free returns.
We take measurements of width, length, and toebox volume to help you determine the best fit for your foot type.
Credit: Matt Lighthart
Try on shoes at the time of day you normally run, and wear your favorite running socks. Take them for a quick spin, and always try on both shoes (most people's feet are not the same size). Over time, you will likely dial in your preferences for everything from width to lacing patterns.
Gender-Specific Shoes
Manufacturers often make specific versions of their shoes for men and women, and you may wonder how different they can be. Is it worth seeking out a male or female-specific shoe? The answer is maybe. Shoes designed for women are not always a smaller version of their men's counterparts. A few important design differences are made to accommodate the varying foot shapes, biomechanics, and support needs of men and women.
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.
So, yes, there are differences, but you should never feel restricted to purchasing shoes only within your gender category. The best shoe is the most comfortable for you.
Some shoe models have slight variations between the men's and women's versions.
Credit: GearLab Staff
Men's Shoes
Our lead tester for men's running shoes put each model through its paces in long runs, recovery runs, fast workouts, and hill sprints. Below are the scores outlined for our men's road running shoes review with some of the best, most promising, and most popular options available today.
Key Metric Scores of Men's Road Running Shoes
Product
Cushioning
Upper Comfort
Stability
Responsiveness
Mizuno Neo Vista
8.8
9.3
5.3
7.5
Asics Novablast 5
8.7
8.2
6.9
7.1
Asics Superblast 2
8.5
7.8
6.5
7.7
New Balance FuelCell SuperComp Elite v4
8.1
6
6.5
8.7
Saucony Endorphin Speed 4
8
7.5
5.7
8
Saucony Tempus 2
7.4
6
8.5
7.2
Asics Gel-Kayano 31
7.4
7.5
9
4.5
Adidas Adizero Evo SL
8.4
8
4
7.9
Puma Velocity Nitro 3
8
7
6
7.2
Brooks Hyperion Max 2
7
7
6.8
7
New Balance Fresh Foam X More v5
9.2
8
6
4.5
Nike Zoom Fly 6
8.5
7.9
3.5
7.7
Brooks Adrenaline GTS 24
6
7
8
6.5
Nike Vomero 18
8.2
7.8
4.8
6.6
Nike Pegasus Plus
7
7
6
7.4
Adidas Adizero Adios Pro 4
8.6
6.2
3
9.5
Nike Vaporfly 4
8
5.5
4
9.7
Saucony Ride 18
7.5
8
5
6.5
Asics Metaspeed Sky Paris
8.8
5
3.5
9.7
Saucony Endorphin Pro 4
7.8
5.5
4.7
9
Adidas Adizero SL2
8
5.5
5.8
7.4
Hoka Skyward X
10
8
4
4.5
Nike Alphafly 3
8.8
6.2
2
9.4
Brooks Glycerin 22
7
7.1
7.5
4.5
New Balance FuelCell Rebel v4
8.5
6
4
7.5
New Balance FuelCell Propel v5
7.5
6.5
5
6
Hoka Mach 6
7
4.5
5.5
7.4
On Cloudsurfer 2
6.5
6.2
5
6.6
Puma Deviate Nitro 3
7.3
5
4.5
7.2
Altra Torin 8
5
7.8
6
5
Adidas Adizero Boston 12
8
3
5
7.7
Nike Pegasus 41
5.5
6.5
5
6.3
Brooks Ghost 16
5
7.3
7
3.5
Saucony Kinvara 15
5
6.5
4
7
Our full men's road shoe lineup and each pair's performance across four of our six test metrics.
Women's Shoes
Similarly, our lead women's tester put each shoe through the wringer, totaling at least 30 miles in each pair and testing them in various workouts and environments. All models from our women's road running shoes review are ranked below, showing our four most heavily weighted test metrics and each pair's score.
Key Metric Scores of Women's Road Running Shoes
Product
Landing Comfort
Responsiveness
Upper Comfort
Weight
Asics Metaspeed Sky Paris
8
9
6.5
9.8
Nike Alphafly 3
8.5
10
6
8.6
Nike Vaporfly 3
7
9.5
5
10
Saucony Kinvara 15
7.5
7.5
6.5
9.1
New Balance FuelCell SuperComp Elite v4
7.5
9
7
6.7
Hoka Mach 6
8
7
7.5
7.5
Saucony Endorphin Speed 4
8
8
7.5
6.4
Asics Novablast 5
9
7
8
5.6
New Balance FuelCell Rebel v4
7
7.5
7
8
Saucony Endorphin Pro 4
7
8.5
6
7.8
Brooks Hyperion Max 2
7.5
8
8
5.8
Altra Vanish Tempo
7.5
7
8
5.6
ON Cloudsurfer
8
6
6.5
7.1
Puma Deviate Nitro 3
7.5
7.5
6.5
5.7
Mizuno Neo Vista
8.5
7
6
5.6
Hoka Clifton 9
8
5.5
7
5.8
Hoka Skyward X
8.5
7.5
7
2.8
New Balance Fresh Foam X More v5
9
6
7.5
3.1
Brooks Adrenaline GTS 24
7.5
6.5
7.5
4
Brooks Trace 3
7
4
8
5.8
Brooks Ghost 16
7.5
5
7.5
4.8
Saucony Tempus 2
7
6.5
6
5
Asics Gel-Kayano 31
9
4
8
3.3
New Balance Fresh Foam Arishi v4
6
5.5
6.5
6.3
Reebok Floatride Energy 6
7
5.5
6
5.2
Asics Gel-Contend 9
6
5
7
5.6
Adidas Supernova Rise
7
6.5
7
2.9
Altra Torin 7
7.5
5
5
5.7
Lululemon Blissfeel 2
7
6.5
7
2.6
Brooks Glycerin 21
6.5
4
7.5
4.4
Rabbit Dream Chaser
8
5
6.5
2.5
Asics Gel-Nimbus 26
9
3
6.5
2.9
Here's how our current women's road shoe lineup performed in 4 of our 6 testing metrics.
Where Will You Use the Shoe?
Start by thinking about where you run. Are you sticking to the pavement? Venturing into the mountains on rocky paths? Spending a lot of time on the treadmill?
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
When to Consider Trail Shoes
If you plan to run offroad, onto uneven, rocky, or steep ground, trail shoes are a good fit for you. If not, skip down to the next section on road shoes.
Trail running shoes have a more protective build, making them better suited for technical and rocky trails. Aggressive tread provides greater traction, features like rock plates help to protect your feet from underfoot hazards, and denser midsole foam and lower stack heights help keep you grounded and stable on uneven terrain. If you are lucky enough to have access to a great trail network that you'd love to take advantage of, our review of the best trail running shoes can help you find the perfect model for your needs.
If your runs will frequently take you off the pavement or track, consider getting a trail running shoe instead.
Credit: Ally Arcuri
When to Consider Road Shoes
If your running plan involves pavement, gravel bike paths, dirt roads, or a treadmill, you probably don't need the additional features of trail shoes, and a pair of road shoes is a better choice. Road shoes tend to have more plush underfoot cushioning, more breathable uppers, and often have less grippy outsole rubber. All of that makes them lighter on average. These shoes are built for the pavement-pounders and have features to help insulate you from hard artificial surfaces mile after mile.
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
How Will You Use the Shoe?
Next, think about the duration of your runs. Are you going for a 20-minute jog around the neighborhood or logging lots of miles training for a marathon? Finally, assess the types of runs you'll be doing. Are you running mostly easy, feel-good paces? Are you tackling HIIT-style workouts? Do your long runs have chunks of marathon-paced efforts in them?
Like a tool, running shoes are designed to help you accomplish a specific task. Some are designed to keep you incredibly comfortable on long efforts, while others are designed to be fast at the expense of comfort. If you plan to use a shoe for jogging and easy running, you'll likely care more about comfort-focused features. If you plan to use the shoe for faster efforts and workouts, you'll probably want a shoe with higher responsiveness and lower weight. Next, we'll help you identify features essential to your planned use case.
Zero drop shoes are one subcategory of running shoes that work really well for some runners. When your heels are riding at the same height as your forefoot, you calf muscles are put on stretch, which is dreamy and powerful for some runners and tedious and uncomfortable for others.
The trail running shoes in our lineup get put to the test on the trails, traversing rocks, logs, steep inclines, and other obstacles.
Trail running shoes offer more protection than road shoes since you're more likely to stub your toe on a rock or stump in the backcountry than in your paved neighborhood. Trail shoes also feature longer lugs and grippier outsoles to provide traction on unsteady surfaces.
From road to trail to lab, we test each shoe in various situations to get a complete picture of performance.
Midsole Features
The midsole is the most important part of any road running shoe. The materials, level of cushioning, and flexibility will help you determine if a shoe is right for you. We use terms like stack height, heel-toe drop, and rocker angle to describe these features; what do they all mean?
Stack height refers to the thickness of the cushioning 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 between the bottom of your foot and the ground, including the insole/sockliner, 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 insulated ride, and lower stack heights provide more sensitivity and a better ground feel.
We cut each shoe in half to measure stack height and examine inner materials.
Credit: Natalie Kafader
Heel-toe drop is the difference in height from the heel of a shoe to the toe. Different runners will find different drop heights optimal for their running mechanics.
Stack height and heel-to-toe drop are two important measurements that can change the way a shoe feels underfoot.
At a basic level, the higher the drop, the higher the running load is shifted in your legs. We'd expect to see more loading of the knees and hips in a shoe with 10 mm of drop than in a shoe with 4 mm. The load will be more concentrated around the lower leg, at the ankles and calves in the lower drop shoe.
You may have heard that high-drop shoes or zero-drop shoes cause or prevent injury. There is currently no evidence to support those claims. What can cause injury is a rapid transition from one shoe style to another. If you've been running in a higher-drop shoe, suddenly transitioning to a zero-drop shoe can cause injury, and vice versa.
As with everything in running, ensuring you aren't doing too much of something too quickly is vital. Ease into new things and let your body adapt.
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 refers to the geometry of a shoe that encourages your foot to “rock” forward. An upward curve at the toe end (or sometimes under the heel) of the bottom of the shoe can help facilitate the natural motion of your ankle and forefoot, aiding your running efficiency. A steeper rocker angle at the forefoot can provide a more aggressive feeling, but may feel unnatural to some runners. You find a rocker geometry most often in two types of shoes. First, in shoes meant to go fast. These uptempo daily trainers or race shoes will utilize rockers to help you carry your speed efficiently. Second, in shoes that are very stiff due to lots of midsole foam. Since bending the shoe at the forefoot is harder, a rocker is added to help you out.
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 and nylon plates have become very popular in race shoes and daily trainers. Contrary to popular belief, plates do not provide a spring-like propulsive benefit. Research has proven that the plate alone is not what makes modern race shoes fast. However, they can interact with the midsole foam and rocker geometry to create a shoe that increases your running performance. Some daily trainers also utilize plates for the same reason. But again, just because a shoe has a plate does not mean it is fast. Some daily trainers have plates and are not fast shoes. Aside from a few exceptions, trail shoes are not typically equipped with propulsive plates. On the other hand, many trail shoes include rock plates made of similar materials that can provide additional underfoot protection from sharp rocks and other trail features.
Certain types of midsole plates are designed to be springy and add propulsion, while others add stability or protection.
Credit: Abriah Wofford
How Do Midsole Foams Affect a Shoe?
We classify shoes with moderate (under ~40 mm) stack height as daily trainers and shoes over that as max-cushioning. There are also other minimalist options, including barefoot shoes, which provide next to no underfoot cushion and may have a “stack height” as low as 3 mm. However, we don't recommend them for the vast majority of runners. While stack height can tell you a lot about a shoe, it isn't the whole picture.
Our reviewers often refer to shoes as bouncy, resilient, plush, soft, or firm. That's because the foam that makes up the midsole has a huge effect on how a shoe feels and performs. In fact, research has shown that different midsole foams can drastically affect a runner's efficiency and performance.
Midsole Characteristics
Stack Height
Heel-to-Toe Drop
Rocker Angle
Plate
Asics Novablast 5 (men's)
41 mm
5 mm
25.0 deg
✖
Asics Novablast 5 (women's)
40 mm
9 mm
26.5 deg
✖
New Balance Fresh Foam X More v5 (men's)
42 mm
7 mm
26.5 deg
✖
New Balance Fresh Foam X More v5 (women's)
37 mm
5 mm
28.0 deg
✖
Puma Velocity Nitro 3
38 mm
11 mm
18.0 deg
✖
New Balance FuelCell Propel v5
38 mm
7 mm
19.0 deg
Full length plastic
Saucony Kinvara 14
30 mm
5 mm
26.0 deg
✖
Saucony Kinvara 15
27 mm
3 mm
25.0 deg
✖
Adidas Adizero Evo SL
39 mm
9 mm
23.5 deg
✖
Brooks Hyperion Max 2
35 mm
8 mm
24.5 deg
Full length plastic
Asics Metaspeed Sky Paris (men's)
39 mm
6 mm
24.5 deg
Carbon
Asics Metaspeed Sky Paris (women's)
38 mm
6 mm
26.5 deg
Carbon
The specific formula of a foam plays a much larger role in how a shoe feels than the stack height alone. For example, a maximally cushioned shoe with over 45 mm of stack height won't necessarily feel pillowy underfoot. It may feel firm thanks to a foam that doesn't compress much or has little energy return, also known as resilience. Similarly, a lower stack shoe can feel both pillowy and bouncy if it has a highly compressible and resilient foam.
So, how do you know what to look for? Think back to your use case, and consider the sensations you prefer underfoot when reading our reviews. If you're looking for a shoe to run many different paces in, you'll probably want one with good resilience. If you want a higher stack height but don't want to feel like you're running on clouds, look for shoes with a firmer or less compressible midsole foam. If you value flexibility, you'll probably want a lower stack height, as shoes with higher stacks tend to be stiffer.
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 and stability differ from shoe to shoe and are influenced by geometry, base width, foam density, and sometimes added internal stability structures. You'll often see shoes categorized as neutral or stability shoes; almost all shoes we test fall within the neutral category, with a few models offering extra stability features.
That's because neutral shoes are appropriate for MOST runners, including beginners.
It's still common for well-meaning people to prescribe a stability shoe based on your foot type or gait pattern to “prevent injury.” However, that advice is outdated. Unless you have an already-existing injury, research shows that stability shoes do not change your risk of injury.
Some shoes have an extra stable base that can help you feel more confident and supported on your runs.
Credit: Ally Arcuri
Rotating Shoes and Injury Risk
We recommend running in a rotation of shoes with varying stack heights, stability, and geometries. That's because research has shown running in a rotation of two to three different shoes is far more effective at injury prevention than wearing stability or motion-control shoes.
Because of this, we recommend you try on various shoes with varying levels of stability. Choose the one (or two or three) most comfortable, and start running! Follow a safe progression, and you should be good to go. If you run into issues, consider seeking the advice of a running-focused physical therapist.
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
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.
We've also tested plenty of other helpful running gear, regardless of your running goals. 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.
