Last updated: August 11, 2021

Our method

16Products analysed

15Hours spent

3Evaluated articles

78User reviews

There is no denying that equipment can improve your performance in physical activities and bring more health and safety to the practice. In this sense, for women runners, a good women's running shoe is indispensable.

If you like to run and are looking for a running shoe to go out there with the certainty of taking care of all the parts of your body, stay with us. We will teach you how to choose the best trainers for you.


  • Before choosing a women's running shoe, you need to know your type of step: neutral, pronated or supinated. Here in this article you will understand what they are.
  • To evaluate a good running shoe, you need to analyze cushioning, drop, leather, among other important aspects.
  • You also need to choose the ideal running shoe for the type of terrain you run on.

The Best Women's Running Shoes: Our Picks

Buying guide: everything you need to know about women's running shoes

When buying a women's running shoe, don't let yourself be carried away by design alone. You need to know and evaluate the technical characteristics of the trainer. We put together this guide to help you find the best option for you. Come with us!

Mulher correndo em terreno de terra

The running shoe needs to be comfortable and respect your step. (Source: Greg Rosenke /

Why is it important to invest in a good women's running shoe?

The women's running shoe is developed especially respecting the biology of women. It is the best option for runners to run safely, preventing injuries.

A running shoe impacts several muscles of the body, which is why it is so important to invest in a model developed for this purpose. It's more than just performance, it's a question of health.

Furthermore, it is designed to improve performance and boost results, given the technologies used.

  • Designed for women's biology
  • Prevents injuries
  • Improves performance
  • Greater durability
  • Best models are expensive

How to choose a women's running shoe according to the type of step?

A running shoe for women is still divided according to the type of step of the person. It can be neutral, supinated or pronated. Although most people have a neutral step, running with the wrong shoes can lead to injuries.

Learn the differences and identify your type of step in the table below:

Neutral Supinated Pronated
Characteristic Most common footstep, with the central region of the foot. It is the type of step that leaves the correct mark of the tennis shoe in the soil In the supinated step, the impulse is made with the external part of the foot, thus, the feet are slightly flexed outward This step is slightly inward, more common in women
Ideal tennis shoe Without great demands, prefer light and homogeneous cushioning It needs to cushion the external side to compensate this step effort It needs to cushion the internal step, offering more stability
How to identify The tennis shoe sole wears uniformly The tennis shoe suffers more wear in the external sides, being even a little inclined outward The tennis shoe suffers more wear in the internal part

The best way to identify your type of step is by talking to a physiotherapist. The best way to identify your type of step is by talking to a physiotherapist. The quality of the footwear interferes even in your posture.

What is the ideal women's running shoe for each terrain?

Do you already know where you most like to run? Treadmill, dirt road or asphalt? The type of terrain interferes in your choice. If you usually run on different surfaces, you may need more than one women's running shoe.

  • Street: This is the most common type of running, whether on asphalt, pavement or another concrete surface, the runner usually seeks speed. Because the terrain is very hard, the trainer needs to have a great cushioning and be very comfortable, which prevents injuries. An important point for you to be fast and run long distances is that the trainer should be very light and have a low drop.
  • Treadmill: If your races happen on the gym's treadmill, the best option is a very flat tennis shoe, since the surface also does not have changes. That is, you don't have to adapt with holes, rocks, sand and other unpredictable things of the way, being like this, your trainer can be of low drop and without many demands of cushioning, since the treadmill has impact absorption.
  • Ground: The first thing is to focus on a great cushioning system. Women's running shoes for hiking need to respect your step and have a sole that is more adherent to the ground. Another point is that the midsole needs to be low and firm, bringing more security on the irregularities of the terrain.

Mulher agachada amarrando seu tênis de corrida

Each terrain requires a specific type of running shoe for women (Source: /

What are the different types of cushioning in a women's running shoe?

The different cushioning technologies are divided according to the brand that developed it. Adidas, Nike, Mizuno and Asics are the main manufacturers with the best cushioning systems on the market.

Adidas is famous for its Boost cushioning. It offers great comfort and softness by using Expanded Thermoplastic Polyurethane (TPU) in the production of its midsole. The technology is about expanding these particles of polyurethane forming air pockets.

Tênis Adidas Boost preto

Boost technology is one of the most famous Adidas in the universe of running (Source: Kaique Rocha /

Mizuno has some systems, Infinty Wave is one of the most famous of the brand that is great reference among runners, because it offers better performance in running. They offer a lot of cushioning and stability, reducing impacts. The Infinity Wave technology offers five times more cushioning and also increases the useful life of the shoe.

Asics models are known for their Gel cushioning system. This type of technology absorbs the load of the footstep. The gel helps to reduce muscle fatigue, offering more protection. The brand also has the Flytefoam and Flytefoam Propel technology, which offers great cushioning in highly lightweight shoes.

Finally, Nike also has several technologies, but Air Max is one of the most famous. It is about air capsules that dispense foams, resulting in a lightweight trainer. Still, it absorbs impacts and offers great cushioning.

Purchase criteria: How to compare women's running shoes models

Although you have already learned a lot about the relationship of a good trainer and running, before choosing a model you need to learn to evaluate some features in it. See:


The drop is nothing more than the height between the frontal and rear part of the tennis shoe. It is measured in millimeters and can vary from 4 to 12. The smaller the drop the higher the impulse, therefore they are indicated for those who seek high performance. The high drop is softer and absorbs more the impact. For those who are beginning to run, the high drop is more indicated.


As the name suggests, the midsole is on the sole of the tennis shoe. It is the part that we don't see and it houses the cushioning systems. The midsole is responsible for absorbing the impact. Together with the drop, the midsole must be evaluated according to the objective. For hiking, for example, the midsole should be low and firm.


And the insole that stays in contact with the feet. It also helps absorb impact and offer comfort when running. The insole is essential to prevent injuries, since it makes the foot fit into the shoe. A good tip is to invest in a removable insole, so you can better sanitize your women's running shoes.

There are insoles sold separately to correct the type of step in the shoes


Finally, uppers are the "body" of the trainer. The upper part that covers the feet and gives the shoe its design. It can be made of different materials and have different types of closure. You can choose for a upper with laces or without them, for example, changing the way you wear the trainer. This is a criterion of personal preference. Our tip is that you should prioritise a leather upper that favours perspiration.

Tênis de corrida sem cadarço

Nowadays there are firm uppers without laces. (Source: Ketut Subiyanto /


A women's running shoe needs to be comfortable, have good cushioning and respect your type of step. In addition, you also need to consider some characteristics that we have mentioned throughout this guide, such as the type of terrain where you usually run.

We hope that this article has helped you to better understand about the different characteristics to be evaluated in a good running shoe. Now tell us about it, do you already know which one to choose?

(Source of the detached image: Bruno Nascimento /