There’s no denying the health benefits of running — a study published in the British Journal of Sports Medicine found any amount of running can reduce the risk of early death.
Regardless of whether you’re just starting out or training for a marathon, a good pair of running shoes is key to a more enjoyable and comfortable workout. And a longer life, apparently.
So where do you start? THE ICONIC’s Performance Footwear Buyer, Steven Waterhouse, says it’s about assessing your running environment first and foremost.
“When it comes to finding your perfect running shoe, there are a few important questions you need to ask yourself,” Steven tells news.com.au.
“Beyond fit, some key questions to answer are where will I be running and how? This will help narrow down your choice to find a pair that not only provides an ideal fit but performs against the conditions you need to help prevent potential injury.”
If are likely to be running on hard surfaces, finding a shoe with added support is key. Whereas bush track runners should opt for shoes with added grip and ankle support.
BEST ROAD RUNNING SHOES
When it comes to road running shoes, think extra cushioning and support to absorb the shock of the hard surface.
Nike Air Zoom Pegasus 40, $190 at THE ICONIC
Why we love it: Responsive cushioning for a springy run
What to consider: Some reviews write the shoe is not overly supportive around the toe box
Material: Synthetic | Colours: Five colour options | Drop: 10mm
What You Should Know
Made with comfort and endurance in mind, the Nike Air Zoom Pegasus 40 is a hugely popular choice for those who love road running. Offering neutral support, medium cushioning and high responsiveness, these shoes are comfortable, breathable and secure.
With a 4.7 out of five-star rating on Google, reviewers are raving about the comfort and versatility of the shoe.
“I could live in these and definitely can run in them,” one five-star reviewer said. Another wrote, “After putting the Air Zoom Pegasus 40 to the test, I am thrilled to report that this shoe exceeded all of my expectations. The fit and feel of the Pegasus 40 are nothing short of exceptional, making it a must-have for anyone seeking a well-rounded running shoe that doesn’t compromise on style.”
ASICS Gel-Kayano 30, $280 at THE ICONIC
Why we love it: Incredibly supportive including good arch support
What to consider: Very large midsole
Material: Textile and synthetic | Colours: Over 20 colours on the ASICS website | Drop: 12mm
Tried and Tested by Melody Teh, news.com.au checkout Deputy Editor
The Gel-Kayanos are hands down one of the most popular running shoes around so when ASICS decided to upgrade its iconic Gel-Kayanos, I was eager to see why.
Not going to lie, when I first unboxed the new Gel-Kayano 30 I was surprised by just how big the midsole was – much bigger than previous versions. I wasn’t quite a fan of how chunky the soles looked but when I tried them on for the first, the big bouncy soles made running on them so comfortable. And don’t be fooled by the size, it’s super lightweight.
I’ve been trying to get back into running (or more like jogging) after a knee and ankle injury a couple of years ago set me right back. Now when I run I need a lot of support. And the Gel-Kayano 30 provide an amazing level of cushioning for your feet and the shock absorption is incredible, yet you still feel very stable in the shoes. The never-before-seen 4D guidance system technology really does support your foot by adapting to the pronation changes over the course of a run – this is particularly useful at the end of runs when you’re feeling exhausted and your form is all over the place.
After running them a few times, and admittedly getting used to how big the shoes are, I’m in love. It honestly feels like running on a cloud. They do everything a good running shoe should do: provide comfort, stability and cushioning – and have actually made me look forward to running knowing that I won’t have my usual aches and pains after a run.
With hundreds of five-star reviews online just months after its release, as well as thousands of views on TikTok, I guarantee you’ll love these new look ASIC Gel-Kayano 30.
Adidas Adizero Adios Pro 3 Shoes, $360 at Adidas
Why we love it: Lightweight yet incredibly supportive
What to consider: Sizing runs big
Material: Synthetic upper | Colours: Nine | Drop: 6 mm
What You Should Know
If you want the best Adidas shoe on the market, this is the one to go for. Made to optimise running efficiency, these runners provide a huge amount of cushioning with multiple layers of the brand’s Lightstrike Pro resilient foam. The carbon-infused ENERGYRODS in the sole also works to ensure a snappy, efficient run.
“As soon as you put them on you can feel they were designed for running fast,” wrote one five-star review.
“You notice how they guide and encourage you to push off from your toes. With a smooth transition, you just feel that the Adi Pro 3 was built for performance. No matter how unforgiving the road there is confidence the midsole is going to absorb the punishment leaving your legs free to push on. “
Another said, “These shoes are absolute game changers! Very comfortable and very springy.”
ASICS Gel-Nimbus 26, $260 at THE ICONIC
Why we love it: Super supportive
What to consider: Considerably thick sole
Material: Engineered knit upper | Colours: Seven colours including blue, white and black | Drop: 41.5mm – 33.5mm
What You Should Know
The refreshed Gel-Nimbus 26 will be your new go-to running shoe. It offers upgraded lightweight cushioning that will make you feel like you’re landing on clouds. Revamped with updated PureGEL technology for enhanced shock absorption, it also has a new soft and stretchy knit upper for ventilation and an updated tongue to provide better flexibility.
Suitable for runners looking for a highly cushioned, neutral shoe that’s good for everyday running.
“ASICS Nimbus are the superior shoe,” wrote one five-star review. “They are not clunky at all and I feel faster when I run in them.”
Reebok Floatride Energy 5, $120 (down from $160) at Reebok
Why we love it: Fairly affordable for such a high-quality shoe
What to consider: Some reviewers are not fans of the lacing system
Material: Monomesh upper | Colours: Two | Drop: 8mm
What You Should Know
Reebok creates excellent running shoes that are comfy, supportive and stylish – and the Floatride Energy 5 is no exception. With a sleek upper that’s breathable and lightweight, your feet will keep cool in both look and temperature. The Floatride Energy Foam offers comfort by cushioning your journey, while a midfoot plate helps keep you stable so you don’t twist or stumble as fatigue sets in. Definitely a running shoe that will support you, however far you like to run, and at whatever pace.
Reebok makes the same shoe for men, which attracted this five-star review: “Basic simple classic shoe that I find attractive with pretty good cushioning and fine for training runs of 5 – 15km at an excellent (discounted) price. Have bought a second pair. Well done Reebok!” Another said, “These shoes are awesome and super absorbent, great for running long distances.”
New Balance Fresh Foam X 1080v13, $260 at New Balance
Why we love it: Great for wide feet
What to consider: No “fun” or bright colourways to choose from
Material: Engineered mesh upper | Colours: Five | Drop: 6mm
What You Should Know
Designed for runners of all levels, these stylish New Balance shoes prioritise comfort above all. It has a midsole that provides a plush underfoot and a rubber outsole for traction. The second-skin style mesh upper is nonrestrictive on your toes, and the moulded footbed maximises comfort.
With over a hundred five-star reviews, shoppers love how “soft and cushioned” these runners are.
One five-star reviewer said they were “like running on a cloud”, writing, “They are SO comfortable and have LOTS of cushioning and are perfect for someone like me with a high arch and outward rolling feet”.
Otherso said that despite the high price tag, they are definitely worth it.
“I wasn’t going to buy these at first since they are a bit pricey but I took a chance and I honestly regret not buying them sooner,” wrote one happy customer.
Brooks Adrenaline GTS 23, $259.95 at THE ICONIC
Why we love it: Extra cushioning and support
What to consider: Some reviewers say it feels different to past models
Material: Synthetic upper | Colours: Five | Drop: 12mm
What You Should Know
Made for running, these sneakers have an enhanced air mesh upper and soft cushioning, and GuideRails holistic midsole support for maximum cushion and support.
Other features include breathable air mesh, 3D fit print and BioMoGo DNA midsole cushioning.
Five-star reviewers say they’re the “best runners ever”.
“They feel great on long and short runs, on the tread and road. Great arch support to avoid plantar fasciitis and my ankles feel stable on the stability platform. My toes are appreciative of the extra room in the toe box. Love having so many color options,” one wrote.
“So comfortable and supportive! I didn’t feel like they needed to be worn in, and my pace has instantly got quicker since changing to these shoes,” another wrote.
Allbirds Women’s Tree Flyers, $240 at Allbirds
Why we love it: Sustainable
What to consider: Some reviewers write that they run small, especially for narrow feet
Material: Upper made with FSC-certified TENCEL™ Lyocell | Colours: Eight | Drop: 8.5mm
What You Should Know
From sustainable brand Allbirds comes this incredibly chic pair of Tree Flyer joggers available in six colourways. Created with a bio-based SwiftFoam midsole that’s super lightweight and bouncy and a breezy upper to promote airflow, these shoes were made for running of any distance. Plus, these joggers are completely carbon neutral due to the brand’s use of natural materials and sustainable initiatives and shipping is free with this purchase.
Saucony Women’s Triumph 19 Running Shoe, from $101.34 at Amazon Australia
Why we love it: Supportive for long runs
What to consider: Best suited for those with a high arch
Material: Synthetic | Colours: Three | Drop: 8mm
What You Should Know
These runners actually feel like you’re running on a cloud. With an ultra-plush bed, the extra cushioning provides a super springy jog. The FORMFIT design hugs the foot to provide a more personalised and comfortable feel throughout the whole shoe.
One five-star reviewer notes that while she has taken off-road, these shoes work best when on the road, “Comfortable and roomy for long runs (I run between 10km – 25km). I’ve taken them off-road/cross country and they’ve held up pretty well too – although I’d probably prefer sticking to the road in them. The aesthetics of this shoe are really slick, so I feel comfortable wearing them around town casually as well.”
BEST TRAIL RUNNING SHOES
Prefer the unpredictable terrain of the bush for your runs? Look for plenty of grip when choosing a pair of shoes to avoid accidents.
Salomon Pulsar Womens, $119.99 (down from $219.99) at The Athlete’s Foot
Why we love it: So supportive for uneven trail runs
What to consider: Runs big
Material: Matryx patented technology in the upper | Colours: Two | Drop: 6mm
What You Should Know
French brand Salomon is renowned for its shoes that are designed to navigate outdoor terrain.
These runners have serious grip as well as features like anti-debris mesh, Matryx patented technology to cradle the foot and energy surge foam for a bouncy and cushioned run.
“So light, responsive, and great grip,” wrote one five-star review.
“It’s been my go-to on dusty gravel trail, steep trail, rolling singletrack, technical and rocky trails, boulder hopping, muddy trails and water crossings, you name it.”
Nike Pegasus Trail 4 GORE-TEX, $161.99 (down from $230) at Nike
Why we love it: Grip and traction are rated highly by reviewers
What to consider: Recommended to size up for a roomier fit which is needed in trail running
Material: Waterproof GORE-TEX | Colours: Six plus the option to design your own | Drop: 8.5mm
What You Should Know
These Nike runners are designed to keep you comfortable through all your outdoor adventures with features like heel-to-toe Nike React foam and cushioning designed to move with you.
Made from textile and mesh materials that are super breathable, the runners also have waterproof GORE-TEX weather protection. They also feature a higher ankle gaiter keeping your foot further off the ground and away from puddles.
BEST HYBRID SHOES (FOR ROAD AND TRAIL RUNNING)
Don’t like being pigeonholed as either a road or trail runner? Luckily there are plenty of great hybrid shoes that can easily adapt to your running environment. With the cushioning required for a comfortable pavement pound, and the grip and stability of trail run shoes, these clever pairs will see you through any terrain.
UA Women’s UA Velociti 3 Running Shoes, $200 at Under Armour
Why we love it: Super bouncy
What to consider: Not great for those who need strong arch support
Material: Knit upper | Colours: Six | Drop: 8mm
Tried and Tested by Philippa Tonkin, news.com.au checkout Shopping Writer
Trying out a new pair of runners is always a little bit daunting. You hope for the best but you’re never quite sure if they will be right for you. This was definitely the case for me when I first popped on the Under Armour UA Flow Velociti 3 shoes. I’ve been a devoted ASICS Gel-Kayano fan for many years and wasn’t sure if these could live up to my expectations.
They’re super light when you first pick them up, a considerable difference to my ASICS joggers that feel like a brick in comparison. Sliding into them, I first noticed just how soft and cushioned the sole was. It definitely felt like I was walking with an extra bounce in my step. I also liked how the stretchy knit material hugged my foot in all the right spots. It wasn’t too tight but felt like just enough. I also tried them out on different surfaces like grass, footpath and sand at the beach and thought they worked well on all three.
I have very flat feet and did notice my foot rolling in a bit more than I would have liked, meaning the arch support wasn’t quite what I need. I also have quite small ankles at the back and noticed my foot was slipping out a little bit with each step. I wasn’t sure if this was just me though so I had a friend try them out too. For context, she has a very high arch and doesn’t need the same support that I do. She had no issues with the arch support and her feet weren’t rolling in and nor were they slipping out at the back either. She was a big fan.
Overall, I did love just how bouncy the shoes were and if you’re lucky and don’t suffer from flat feet like me then you will definitely love these shoes.
HOKA Clifton 9, $259.99 at The Athlete’s Foot
Why we love it: Incredibly lightweight
What to consider: Narrow fitting
Material: Engineered knit upper | Colours: 16 | Drop: 5mm
What You Should Know
These lightweight runners are designed for everyday runs, giving you support alongside propulsive cushioning to keep you moving forward.
Features include an ultralight compression midsole, a breathable engineered mesh upper, a soft padded tongue, and a refined pull tab for easy entry. The outsoles have also been recently redesigned to boost durability.
Under Armour Women’s UA Charged Pursuit 3 Running Shoes, $100 at Under Armour
Why we love it: Fairly affordable for a quality running shoe
What to consider: Some reviewers say the colours look different in real life
Material: Performance mesh upper | Colours: Four | Drop: 8mm
What You Should Know
These runners are designed to be light and flexible for ease of movement as well as a performance mesh upper for breathability.
It has plenty of other features to help you run like the wind, including a deluxe foam sockliner that moulds to your feet and a Charged Cushioning midsole.
One five star reviewer wrote, “It is a very good walking and running shoe on a budget. These are classics for anyone who likes fitness. They fit true to size, charged midsole is strong. It is soft enough inside and is very compatible to the Under Armour Machina model.”
Mizuno Wave Luminous Women’s, $190 at THE ICONIC
Why we love it: Actually designed for netball so super supportive around the ankle too
What to consider: Narrow fit
Material: Lightweight no-sew upper with smart textile layering | Colours: One | Drop: N/A
What You Should Know
Dubbed Mizuno’s “hybrid power” shoe, this pair will help you traverse any terrain.
Lightweight with a grippy sole and a secure and supportive fit, these are the perfect option for anyone who likes to switch up their running scenery.
One five-star review gave some helpful shopping advice saying, “These shoes are amazing. So comfortable and supportive but springy and lightweight! Some notes on sizing – I have a narrow foot and these fit me really well, but snugly (with regular socks on). If you have a wide foot they would likely be too firm. I also sized up half a size from my usual streetwear shoe size (and my ASICS running shoe size), from an 8 to an 8.5, after reading reviews about Mizunos running on the small side. It was a good decision! All round fantastic shoe.”
WHAT TO LOOK FOR WHEN BUYING RUNNING SHOES
When choosing running shoes to include in our list, we evaluated several factors:
Sole: A supportive sole really makes or breaks a shoe. A strong grip and a cushioning midsole are two things you can not look past.
Arch support: Whether you have low or high arches, support here is crucial to a comfy run.
Width: If you have wide feet then you’ll know the feeling of a too tight shoe. Similarly, for those with narrow feet, a too wide shoe will not hug you in the right places.
Material: Is the shoe waterproof? Is it made of breathable materials? These are just two of the questions we considered when it came to the material of the shoe.
Durability: Will the shoe last after runs through rough terrains and weather?
HOW WE CHOOSE PRODUCTS
With hundreds of running shoes available, it’s impossible to test every model out there. To help you find the best running shoe we tested a couple of well-known brands. In addition, our shopping team read hundreds of customer reviews and looked at test results and ratings from product review sites to find the best running shoes from premium to budget to help you find the right one for you.
FREQUENTLY ASKED QUESTIONS
WHAT SHOULD I LOOK FOR IN A ROAD RUNNING SHOE?
First things first, it’s important to consider the size you go for with a pair of joggers. Opting for half a size bigger than your usual shoe size can allow for any “swelling or expansion” you might encounter as you speed along, according to Waterhouse. Then ensure you pick a pair with extra padding to absorb the shock of the concrete you’re running on.
WHAT SHOULD I LOOK FOR IN A TRAIL RUNNING SHOE?
Unlike predictable pavement, the beauty of trail runs is that you’ll be encountering everything from slippery rocks to gravel. To ensure you’re safe on any terrain, selecting a pair of trail run shoes with added grip and ankle support is crucial.
WHAT IS A HYBRID RUNNING SHOE?
With the cushioning required for a comfortable pavement pound and the grip and stability of trail run shoes, these clever pairs will see you through any terrain.
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