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If you’re a seasoned runner, you know that the right shoes are important for preventing injury and supporting you through the miles, but if you’re new to the sport, the choices are overwhelming.

The American Podiatric Medical Association (APMA) recommends that if you participate in an activity two to three times per week, you should wear shoes meant to support you for that activity. Runners risk injuries such as plantar fasciitis, shin splints and stress fractures, and wearing the right shoes can help to prevent that. Running shoes are designed to help absorb some of the shock from the impact of your feet pounding on the ground and to reduce stress on your feet and provide ankle stability.

Whether you’ve been logging miles for a while and you aren’t as in love with your go-to shoe as you once were, or if you’re prepping to run your first 5K, the list below will point you in the right direction of your new favorite pair.

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The Hoka Women’s Clifton is a neutral shoe that provides support and cushioning on the run. Hoka shoes are designed with a compression-molded insole for the signature cushion you’ve come to expect from the brand. The meta-rocker sole ensures a smooth ride. Reach for this shoe if you’re looking for a solid, daily go-to.

Purchase Hoka Women’s Clifton 

The adidas Ultraboost 22 is designed with a narrower heel to eliminate slip and a lower instep curve for a snug fit. The cushioned shoe gives it a stable ride, perfect for lacing up for a road run. adidas designed this shoe with women in mind. Using 1.2 million footscans, this shoe was updated to support performance specifically for female runners. Reviewers say the cushion is great for city runs on pavement.

From the brand: “This shoe's upper is made with a high-performance yarn which contains at least 50% Parley Ocean Plastic—reimagined plastic waste, intercepted on remote islands, beaches, coastal communities and shorelines, preventing it from polluting our ocean. The other 50% of the yarn is recycled polyester.”

The Salomon Ultra Glide is a trail running shoe through and through. The grip on the soles is designed to carry you confidently over mixed terrain trail runs. The maximally cushioned trail running shoe is made for the everyday runner and will allow you to comfortably go the distance and feel confident on the terrain.

The On Cloudstratus is designed for medium-distance runs with maximum cushioning. According to On, this model is best for those with wider feet. If you have high arches, you should choose a lightweight, neutral shoe with cushioning according to podiatrists. Additionally, you should choose a shoe that is comfortable for you. That’s where the Cloudstratus comes in. Reviewers love the ankle support and wider toebox.

Puma may be well-known for their shoes made for street style, but they’ve entered the running game strong. The Puma Women’s Eternity Nitro is Puma’s first shoe made to fit a female foot. It contains a narrowed heel, lower instep, and adjusted women's arch ratio. For those with flat feet, having a shoe that is slightly wider can help with comfort. The midsole is designed with Puma’s NITRO FOAM technology, which promises to provide lightweight cushioning and allow for responsiveness. They are a comfortable shoe made to support mid-distance runs.

Purchase Puma Women’s Eternity Nitro

If you need a stability shoe to help you confidently tackle those miles without sacrificing form, this is it. The Saucony Women’s Guide 15 is made with a firm, plastic stabilizer, making it a true stability shoe. The shoe is designed with a Saucony PWRRUN midsole, and reviewers say it feels softer than previous versions. Saucony has redesigned this shoe to include New HOLLOW-TECH guides, which it says makes its support system less bulky. Reviewers agree that these shoes offer more support without sacrificing comfort than other stability shoes they’ve tried.

Purchase Saucony Women’s Guide 15

Reviewers love the Asics Gel-Venture for its stability and durability. The Asics Gel-Venture 8 offers cushion to smooth out your ride, leaving you able to complete your miles in comfort. Note that this shoe may have more tread than you’re used to, as they are designed for the trails and off-road traction.

Purchase Asics Women’s Gel-Venture

The Brooks Glycerin offers cushioned support with supportive, thick soles for comfort and durability underfoot. For heavy runners, it’s important to look for shoes with supportive soles so they won’t break down as quickly as light foam shoes. The Brooks Glycerin also comes in Brooks Glycerin GTS, so if you need more arch support rather than neutral to help keep an efficient stride, this version is equipped with Brooks GuideRails Go-To Support.

There are many different kinds of women’s running shoes. While previously most running shoes were all made the same for men and women, brands including adidas have recently begun to use scans of women’s feet to make shoes specifically tailored to improve female performance. 

The APMA recommends that if you participate in an activity two to three times per week, you should wear shoes made for that specific activity. Additionally, the American College of Sports Medicine (ACSM), suggests you look for a shoe with minimal heel-to-toe drop (the height difference between the heel and toe).

Wearing proper running shoes is important to protect yourself from injury. Running shoes are designed with a cushioned sole to ensure proper running mechanics. 

To ensure proper fit, you’ll want to employ the help of a specialist. A podiatrist can help you determine the arch of your feet, which will determine the type of shoe that will properly fit your feet. You’ll also want shoes that have enough room in the toe box so your feet are not jammed up against the end, but are snug enough so your heels don’t slip.

The cushioning you choose for your running shoes also depends on the arch of your feet, your stride and personal preference.

According to the ACSM, runners should look for shoes that are light in weight, for example less than 10 ounces for a men’s size 9 or 8 ounces or less for a women’s size 8.

Running shoes can range in cost from about $100 to $200 and up, depending on the style, brand and purpose. However, you can also keep an eye out for sales. Another money-saving tip: As new shoe models come out each year, brands discount the previous iteration.

This depends on many factors, including shoe type, stride type and what the shoes are used for. The APMA suggests you replace your shoes every 600–800 miles or every six to eight months.

Studies have found that after about 466 miles (750km) that structural damage can occur in the shoes. This may lead to reduced cushioning in the heel and an increase in potential injuries, especially for heel strikers. The general rule of thumb is 300 and 500 miles of use, however this can vary. If you have flat feet or overpronate, your shoes will wear out more quickly on the inner edges of the sole. If you have high arches, which can lead to underpronation, the outside edges of your sole will show wear first.

Since running shoes are designed for durability and support, they also make excellent walking shoes. Cushioned running shoes can provide comfort on your walks. Like running shoes, be sure you purchase the right shoes for your feet.

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You can employ the help of a podiatrist or sports medicine specialist to assess your foot’s arch and your stride. Brands like Brooks also have quizzes on their site that can help you to determine which type of shoe is right for you.

When you buy running shoes, you should size your feet. The ACSM also suggests buying running shoes at the end of the day or after being on your feet for a long period of time when they are as swollen as they get.

Prices are accurate and items in stock as of publish time.

Jordan Smith is a Philadelphia-based writer and editor and NASM-CPT with over 7 years of experience reporting on health and fitness news and trends. Her work can be found in Runner's World, Bicycling, Health and more.This author is writing sponsored content paid for by Pillar4 and not affiliated with Sports Illustrated.