Running Shoes for Women: A Buyer’s Guide

Female runners continue to push the boundaries of the sport, competing with and beating male competitors in races across the globe. However, women’s running shoe design is just beginning to catch up to these revelations. Athletic shoes have historically been developed for the male body, with women’s shoes dismissed as mere offshoots of these designs. How much faster can women go if performance shoes are designed for them?

How Women Can Benefit from Specialized Running Shoes

While there’s some variance from person to person, the shape of women’s hips and feet are notably different from men’s. That gives them a different gait, which means they need different things from their running shoes.

Running & The Female Foot

There are significant differences between the shapes of men's and women’s feet. This is so consistent that one study was able to identify the female foot 93% of the time just by looking at their measurements. In general, women’s feet tend to be more narrow at the ball (forefoot) and heel regions, with a higher instep (the top part of the foot). They also tend to have larger toe regions and higher malleoli (inner ankle bones). Women’s arches are also notably different from men’s. While there is a wide variety of types of arches across all genders, women’s arches tend to have a wider range of motion during weight-bearing activities, including running. All of these traits affect the points of contact of the foot as it touches the ground, meaning that female feet typically strike the ground differently than male feet. These differences are subtle but pronounced, and women can’t reasonably expect to maximize their performance in shoes made for different feet.

Female Hips

Women’s hips also function differently than men’s, which has a dramatic effect on their gait. A small study of recreational female runners showed that women’s hips experience greater adduction, hip internal rotation, and knee abduction than men’s. This shouldn’t be surprising: If the top of a person’s leg is shaped differently, it makes sense that their leg would move differently as well.

1. Arch Flexibility

Given that the foot takes on roughly three times as much body weight while running as it does while standing, and that women’s arches tend to be more flexible while bearing weight, arch flexibility is an important factor when choosing a women’s running shoe. When trying on shoes, notice how restricted or supported your arches feel. Avoid shoes with minimal cushioning and arch support, and look for a shoe that allows your arches to move naturally.

2. Toe Box

Shoe fit is critical for runners. Running shoes that are too narrow in the toe box can put extra pressure on the big toe, which can cause or worsen bunions, especially in women. On the other hand, overly-wide shoes can slip around as you run, which slows you down, reduces your balance, and causes blisters. To figure out how big a toe box you need, take a moment to assess how wide your toes spread and how flexible your toes are. There should be enough room in your shoes to wiggle your toes comfortably, but not so much that the shoes slip around as you move. If you have wide feet or tend to use your toes for propulsion, look for running shoes with extra space in the toe box.

3. Neutral vs. Stability Running Shoes

Runners of all genders can experience issues with pronation. Pronation is an evolved trait that reduces impact forces by rolling the foot gently inward as it hits the ground. Neutral running shoes, the “standard” style of running shoe, are built for runners with normal pronation. However, some runners overpronate or supinate, meaning their feet roll inward too much, or instead roll outward. This reduces the stability of their stride. If you overpronate or supinate, you may benefit from stability running shoes, which have extra support on the medial (inner) part of the shoe to keep the foot aligned. To check if you need stability shoes, ask a friend to watch you run and monitor your stride. To be sure, consider having a professional analyze your gait.

4. Tread

Running shoes have tread designed specifically for certain styles of running (like jogging, sprinting, or cross-country) and types of terrain (like tracks, roads, or trails). Examine the local terrain that you run on: Is it asphalt? Soft trail? Rocky trail? Make sure to get shoes with tread that matches the terrain. Road running shoes are typically lightweight, with little specialized tread but a lot of cushioning. On the other hand, trail shoes have deep treads for extra traction on uneven terrain. They often have a heavier construction to protect your feet from protruding rocks. Meanwhile, track shoes often have specialized spikes for traction and extremely low weight.

5. Comfort

Your running shoes should feel like they’re a part of you, and they should reduce the amount of impact your body feels when you push your limits. If your shoes are uncomfortable, it’s a sign that they’re a poor fit for your body and may cause injuries if you continue to wear them. Highly-cushioned running shoes aren’t just more comfortable. They also have foam outsoles that reduce impact. On the other hand, some runners prefer shoes with less cushioning, which allows them to “feel” the terrain and respond accordingly. Every runner is different, so you should experiment with levels of cushioning to find what feels best for you.

Running Shoe Buying Tips & Advice

When you’re buying running shoes for women, keep these tips in mind:

• If it’s your first time buying shoes in a while, consider getting a professional gait analysis. A professional can tell you if you might need stability shoes.
• Make sure your shoes are the right size. Check the manufacturer’s sizing chart, and try the shoes on in-store if possible. Be sure to ask for a half-size above and a half-size below your regular shoe size. You may be surprised to find out that many runners end up with a shoe with a half-size difference that fits much better than their typical size.
• When trying on running shoes, make sure to wear the same socks you plan to run in. If you wear different socks, the shoes will fit differently.

How to Take Care of Running Shoes

Some level of wear and tear in running shoes is unavoidable, but there are a few things you can do to minimize it. First, never machine-wash your running shoes unless the manufacturer’s instructions say it’s okay. To remove grime from the shoe soles and uppers, take a warm, damp rag with a little laundry detergent and gently scrub it away. If you have access to a hose, you can spray the bottom of the shoes to remove caked-on dirt and mud. If you clean your shoes with water, be sure to let them dry outside. Never put running shoes in the dryer, as the heat may damage their materials.