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Running is one of the best exercises you can do. It can be an effective weight loss method, a way to boost your immune system and can even help improve your mood. Plus, unlike some other workouts, it doesn’t require a large financial investment.
While performance apparel and energy gels are nice to have, the really important equipment is the right pair of running shoes for your type of foot. We enlisted the help of chiropodist (foot specialist) Arezou Hassani, D.Ch., and conducted on-foot testing of over 100 different models for arch and heel support, cushioning, responsiveness and stability.
“Look for features like a well-fitted heel counter, torsional rigidity (how stiff the shoe is when twisting), and good forefoot stability to ensure they provide the right support,” says Hassani. Keep reading to find out what our experts think are the best kicks for each type of foot and training regimen.
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What we like: It’s extremely versatile—you can use it for almost any type of run or as a recovery-day shoe.
What to know: It’s heavier than some other daily trainers, so keep this in mind if you prefer lighter shoes.
Our best overall pick is the HOKA Men’s Skyflow because of its cozy feel and multi-distance utility. It’s a true jack-of-all-trades running shoe, so if you’re someone with a fluctuating training schedule you’ll appreciate how this shoe performs at short, medium and long ranges.
Like other models from the popular brand, its stack height is massive. We didn’t feel the ground at all in our tests, and it felt even more responsive (with a little pop) than HOKA’s flagship Clifton shoe. While not intended for trail running, the thickness of the sole kept us from feeling tiny rocks while running on country gravel roads. This level of protection is great for runners who trek pretty much every surface other than rugged trails.
One of our favorite aspects of the Skyflow is its luxurious upper. Thick cushioning around the heel and tongue provided ample padding without feeling smooshed or overheated. Creel jacquard mesh allows the foot to breathe, and HOKA’s proprietary frame technology ensures that your heel stays securely in place. The Skyflow is reasonably priced, built with durable materials and feels comfortable at every point of your run.
Type: Neutral road | Sizes: 7 to 16 | Fit: True to size | Cushion level: Medium
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What we like: Its cushioning is extra soft, and the footbed is especially cozy and pillow-like.
What to know: The exposed foam on the sole makes them extremely susceptible to wear and tear.
Another great all-around option is Asics’ NOVABLAST 4. These sneakers are lightweight (at 9.2 ounces) while still managing to absorb pressure effectively. The woven upper and footbed provide nice relief for the foot, even when the shoe is tied tightly, and the wing-shaped tongue prevents annoying shifting while in motion.
While we suggest these for runs anywhere from three to 10 miles, we have some concerns about the overall durability of the shoe. While we love the foam cushioning, the foam-rubber outsole started showing signs of wear after our testing period, which puts this model on the lower end of the lifespan range and, according to the American Academy of Podiatric Sports Medicine (AAPSM), could be a sign that it’s time to get a new pair.
Still, they work well for a variety of different surfaces. Whether on the treadmill or asphalt, we could feel the ground beneath us, and the shoes still had enough energy return without being bouncy or unstable. That being said, we would not recommend these for overpronators, as they’re designed for those with normal to high arches.
Type: Neutral road | Sizes: 6 to 15 | Fit: True to size | Cushion level: Maximum
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What we like: They’re some of the most stylish running shoes we’ve seen, with fun, lively colorways.
What to know: The thin, barely padded tongue can become uncomfortable when the shoes are tied too tight.
Puma is a brand that’s been making a comeback in recent years, and the Velocity NITRO 3 may put them on the map for runners. With a sleek silhouette and fresh color options, these shoes are great as everyday trainers—and may even look good with a pair of jeans, if that’s your style.
In the past, we’ve experienced tight toe boxes with Puma, but the NITRO 3 is true to size throughout the whole sneaker. The upper is padded well in the places that matter and has area-specific ventilation for breathability. Our biggest quibble is with the tongue; it’s fairly thin and has a quirky outline that could cause movement during runs.
That being said, the foam insole is responsive enough while still allowing for more ground feel than most high-stack shoes. A shining feature of the NITRO 3 is the rubber outsole. Three different sections provide stability and protection in the sections that need it most, and we found out that it can handle dirt roads, concrete and most surfaces in between. Priced on the lower end for a prominent brand, this is a great shoe if budget is of concern.
Type: Neutral road | Sizes: 7 to 14 | Fit: True to size | Cushion level: Medium
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What we like: They’re very responsive for trail runners.
What to know: Although built for nature, the upper can feel a bit too stiff on initial wear.
Nike’s Pegasus is one of the most (if not the most) iconic running shoes of all time. So it’s no surprise that combining its technology with GORE-TEX and other trail-specific features made it to the top of our list for trail running. As expected with a more durable shoe, these took about a week to really break in and were accompanied by aching due to a tight upper. After that first week, though, they fit securely, and any initial discomfort faded.
The upper is constructed with GORE-TEX, making them waterproof and perfect for muddy trails and even winter running. We took the Pegasus Trail 5s out on grass, gravel and even city streets and liked how much traction the grippy outsole provided. It’s typically not advisable to use trail runners on streets, but the Pegasus does a great job managing multiple surfaces, and we feel that these will easily meet their mileage rating.
Like its road running companion, the Pegasus Trail uses Nike’s proprietary ReactX foam midsole, which provided proper bounce back during our tests. After even 10 miles, we felt like our legs could take more.
Type: Trail running | Sizes: 6 to 15 | Fit: Runs a half size small | Cushion level: Medium
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What we like: They’re super breathable and light—great for rapid movements.
What to know: The toe box is very narrow.
Speed training is all about light weight, quick turnover and breathable materials. The Endorphin Speed 4 delivers on all counts. While slightly narrower than we’d prefer, the upper was the most comfortable out of all the pairs we tested, with great airflow and a cushioned tongue that kept us focused on going faster, not on nagging parts getting in the way of our natural motion.
While designed for and excelling in the speed department, these can also be used for longer distances and daily training runs. They’re certainly not waterproof due to a mesh upper, but the outsole handles wet surfaces well, and the sole has a shallow groove to help reduce the overall weight of the shoe, which is perfect if you’re gunning for a PR. We found this shoe very responsive and propelling, but with a solid base that reduces contact between your foot and the ground.
Type: Neutral road | Sizes: 7 to 15 | Fit: Length is true to size; toe box runs narrow | Cushion level: Medium
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What we like: There’s plenty of room in the front, and the heel is well-padded.
What to know: Altra tends to design shoes for those with wider feet.
If you have wider feet, then Altra is a great option, and of all the models we tested from the brand, the Experience Flow tops the list. The top of the shoe spreads out wider than most running shoes, providing plenty of wiggle room without too much room in the other important areas like the ankle and heel.
One aspect we loved about this shoe is its versatility. Even after wearing them for a while through running and weightlifting, they remained comfortable. Our feet could breathe, and the “zero-to-low” drop allowed them to settle in their natural position, with some added support in the heel.
The insole is made of compression-molded EVA foam that’s fairly responsive, paired with a rubber outsole that’s shaped like a rocker to provide quicker heel-to-toe transitions. Even if you don’t run every day, we found the Experience Flow to work for other workouts, too, making them a go-to exercise shoe for those with wider feet.
Type: Neutral road | Sizes: 7 to 15 | Fit: True to size | Cushion level: Medium
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What we like: The stability was this shoe’s shining feature—which is just what you need if you have flat feet.
What to know: We would’ve liked more cushioning, but that’s the tradeoff with having more stability.
Flat feet require more support and stability, and the Adrenaline GTS 23 blends softness and support with a 24mm stack height. Initially, we found them to be a bit tight, but as we wore them further, they molded to our feet, providing cushion mainly in the heel with a 12mm drop to the forefoot.
These shoes have very firm soles, and while we wish they had more cushion, the balance between support and bounce is hard to beat compared to other shoes we’ve tested. Brooks also incorporated proprietary stabilizing technology in the arch and outer heel to give guidance even when your feet tire out after plenty of miles.
The upper is made of engineered mesh, which adds to the shape-forming fit, and it’s enhanced with 3D-printed elements. If you’re looking for a true stability shoe that’ll go the distance, look no further.
Type: Neutral road | Sizes: 7 to 15 | Fit: True to size | Cushion level: Medium
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What we like: The responsiveness and bounce of these is unmatched; we almost didn’t feel the ground when training.
What to know: Because of its cushioning, this shoe isn’t comfortable to just walk around in.
On’s softest shoe with the most cushion gives a true floating experience. With an absolutely massive midsole, you’ll gain a few inches and get a spring in your step on your runs. It’s actually so bouncy that we wouldn’t recommend this for casual walking due to its propelling action, but if you want more energy, then you’ll love how much these give.
The thin, engineered mesh upper (made from 100 percent recycled polyester) allows for quality airflow, but beware of puddles—it’s not waterproof at all. Embroidered areas on the upper give extra support to the forefoot, a necessity during explosive heel-to-toe transitions. The tongue, while thin, still stays in place, but we still have concerns about the durability of this model and at almost $200, they’re certainly an investment.
Type: Neutral road | Sizes: 7 to 14 | Fit: True to size | Cushion level: Maximum
The Bottom Line
The HOKA Men’s Skyflow (view at HOKA) is our top overall pick because of its versatility, durable tread and even cushioning, which makes it a suitable option for many runners and distances. We also think the Asics Men’s NOVABLAST 4 (view at Amazon) is a super comfortable shoe for distances up to 10 miles, and if you’re looking for a more affordable option, the Puma Velocity NITRO 3 (view at Amazon) is a stylish choice that can handle a lot of different surfaces.
Choosing comfortable running shoes
The sheer number of brands, styles, and new innovations in footwear can be confusing. Consider these aspects when looking for your next pair:
The Proper Fit is Crucial
If you have “the best” running shoes available, but they still don’t fit your foot, then even the most advanced materials and technology won’t do you any good. Your individual needs, along with other factors, are what to keep in mind, according to the AAPSM. Running shoes should be snug—but not tight—in the toe box, midsole and heel. When shopping online, make sure to consult each brand’s sizing guide, as the actual dimensions could vary company by company. Ideally, you’ve already received in-person sizing from a shoe expert to have a good baseline so that you can shop online with more experience.
“A great tip is to shop in the late afternoon or evening since your feet tend to swell throughout the day. Pay attention to your foot type and arch height, as certain shoes (like motion control or stability shoes) are designed for specific needs,” says Hassani.
Stability and Responsiveness Are Key
Shoes with more stability are best for those who overpronate (heels roll in), according to the American Podiatric Medical Association (APMA), but too much could affect your natural form. Responsiveness, our bounceback, refers to how well a shoe returns on impact. The more responsive your shoes, the faster you’ll be prompted to run. Keep in mind that the bouncier your shoes are, the harder they’ll be to run in for overpronators. Hassani advises checking that the shoe doesn’t bend too much when you twist it—this will give you a sense of its stability.
Prioritize What’s Comfortable for You
Your shoes should feel good; that’s the whole reason it’s so important to find the best ones for different kinds of feet (and why we spent so much time testing them). And depending on how far you typically run, you’ll want varying levels of cushioning and protection. Long distances (think 10 miles and over) require more cushioning, while shorter distances (three to 10 miles) can accommodate medium to low cushioning with flexible soles. But this isn’t a set rule; if you’re a casual runner and maximalist brands like HOKA work well for you, opt for that. You just don’t want to be in a situation where you need more cushioning, as too little could result in injury.
Our Men’s Running Shoes Tests
To make these recommendations, we consulted a podiatrist specializing in athletic footwear and conducted extensive in-house testing of 102 different pairs of shoes in total. All the shoes were rated based on arch and heel support, cushioning, responsiveness and stability. Our testers ran a minimum of three times a week for a month on just about every type of terrain, including a treadmill, gravel, grass, track and pavement. Each shoe was also used for the situation it was designed for (i.e., trail running, sprinting, etc.).
We Also Considered
Our testing included over 100 different pairs of running shoes, but only eight rose to the top. If they’re not what you’re looking for, consider these other great options:
HOKA Men’s Speedgoat 6 ($155 at HOKA): While we weren’t the biggest fans of the fit (we found the toe box slightly narrow), the responsiveness provides great energy transfer when the midfoot strikes. The shining feature of these is the Vibram Megagrip outsole, which can take on just about any challenge.
Altra Men’s Olympus 6 ($175 at Amazon): The Olympus 8 is super comfortable. The stack height and zero drop take some getting used to, but the bounce and breathability make them an excellent choice for hours on the trails.
On Running Cloudsurfer ($200 at Amazon): We love the Cloudsurfer for its exceptional cushioning that helps minimize impact on feet and knees. However, it isn’t very durable for pavement running and doesn’t handle uneven surfaces very well, making it best for indoor workouts or walking.
Common Questions
How often should you replace your running shoes?
How quickly you wear out a pair of running shoes will all depend on how many miles you run (and how intensely you run them). Hassani says that generally, most shoes should be replaced at the 300- to 500-mile mark. Minimalist soles with thinner fabrics will need changing closer to the 300-mile mark, while maximalist shoes with thicker uppers should be substituted near the 500-mile mark.
How should running shoes fit?
Fit is imperative and most important in three key areas: the toe box, midsole and heel. These places should be snug—not loose, but not too tight. The toe box should have about a thumb’s width of space between your longest toe and the top of the shoe so that your toes can properly splay while in movement, and the heel should stay securely in place with no movement. If your feet feel like they’re shifting within the shoe while walking, they’re too big.
Are expensive running shoes worth it?
While you don’t want to skimp on a sub-$50 pair of running shoes, it’s not about the price as much as your foot and the shoes fit. “The most important thing is whether the shoes are comfortable and suited to your running needs,” Hassani says. Most well-known brands today are priced above $100, so after that, it’s about finding the right cushioning, materials and size. It’s always wise to invest in a reliable brand than to come home to an expensive medical bill due to a shoe-related injury.
What’s the difference between trail running shoes and road running shoes?
Trail running shoes combine the comfort and technical capabilities of road running shoes with the durability and strength of hiking boots. The most obvious difference is the outsole; trail running shoes have more pronounced ridges to grip the softer, uneven surfaces you’ll encounter in nature.
The midsole is typically stiffer to offer more stability, while the upper is usually reinforced with waterproof or tear-resistant fabrics found on jackets and backpacks. It’s also important to use shoes in the right context—road running shoes could be less safe on the trails, and trail running shoes with more aggressive treads could be pretty uncomfortable on pavement.
Our Trusted Expertise
Health and gear writer (and marathoner) Joe Niehaus, who consistently researches and tests the latest running shoes, has a keen understanding on what runners of all experience levels need in a pair of running shoes. Cycling through plenty of styles and brands himself, he has written footwear guides for other sites like Travel + Leisure, Hone Health, SFGATE, and more.
For this article, we consulted Canada-based foot specialist Arezou Hassani D.Ch., chief chiropodist at Footwyse, a foot care clinic in the greater Toronto area. Hassani gave her input on what runners should look for in running shoes based on her years of experience diagnosing and treating patients’ foot ailments. Along with her expert advice, we extensively tried over 100 pairs of running shoes in our lab, combined with Joe’s shoe experience to detail the recommendations for the best running shoes for men. A previous version of this article was written by Jessica Murtaugh, NASM-CPT and CNC, a writer and frequent contributor to EatingWell.
This guide was edited by Katie Tuttle, an occasional runner and full-time commerce editor for EatingWell.