Just like no two feet are the same, no two sneakers are either—and the best workout shoes for women depend on so much more than just aesthetics. Foot type, injuries, and preferred activity all come to mind, and if you’re an avid runner, biker, hiker, or trainer, you probably know you need different shoes for each of these activities so you (a) don’t injure yourself and (b) get the most out of your workout.
Online shopping for sneakers is tricky because you can’t try anything on, and unless you don’t mind buying shoes in multiple sizes, you probably want to get it right with your first order. That’s why we reached out to fit experts, from podiatrists to physical therapists, to find out how to pick the right pair of workout shoes for your needs. See what they have to say, below.
Why is important to have different shoes for different types of workouts?
Chanel Perkins, DPM, explains to Glamour that “the force you exert throughout your feet for plyometric exercises, such as hopping or jumping, is a very different type of force exerted with more isometric exercises such as lunges or squats.” This means that wearing the wrong type of shoes—say, a running sneaker while weightlifting or strength training—could strain the ligaments and muscle tendons in your toes, feet, and ankles. Which ultimately can lead to painful things like heel spurs or plantar fasciitis. No thanks.
What should you consider when shopping for workout shoes?
Until the day comes when we’re able to pull sneakers out of our screens and try them on immediately at home, Leada Malek, PT, DPT, CSCS, SCS, tells Glamour that “support, stability, and cushioning” are a great starting point for figuring out what kind of sneaker you may need while online shopping. From there, Malek says, you can look into what may be best for your foot type—either wide or narrow, high or flat arches, and the amount of ankle strength you have.
If you have strong ankles, Malek says you can wear flatter shoes for cardio exercises. But given how freeing these lightweight designs are on the foot, they definitely don’t work for everyone—especially not if you need ankle support or if your feet have a tendency to roll in or outward, which experts refer to as over- or underpronation. In these instances, Malek says you may want to opt for a stability shoe with a wider base and arch support in the middle to help even out your gait. For those with injuries or specific needs, Perkins advises picking shoes with removable insoles to allow for custom orthotics to accommodate foot concerns like plantar fasciitis or bunions.
For gym workouts and training programs like CrossFit, Malek says, “most brands will offer a flatter trainer with more flexibility for easier lateral and multidirectional movement.” That means if you’re doing circuit rounds of box jumps, burpees, and squats, you want to look for a cross-training shoe with a flat heel and lots of flexibility to allow for quick moves.
On the other hand, Malek says walking and running shoes are “more often structured for linear, heel-to-toe movement” so you feel propelled forward. Perkins notes that walking shoes are generally heavier than running sneakers, as “a running shoe is designed for speed and performance.” In terms of fabrication, they also typically feature mesh uppers for added breathability and lightweight-ness. Finally, Perkins says that running shoes tend to have lots of cushioning in the forefoot and heel to help absorb the shock your shins and Achilles tendons get from hitting the pavement. Cue the “walking on clouds” sensation.
How often should you replace your workout sneakers?
There isn’t an exact day or time to replace your shoes, but experts typically advise every four to six months. Priya Parthasarathy, DPM, a board-certified physician and surgeon based in Washington, DC, recommends picking up a new pair every “six months or 500 miles.” The reason you want to replace your shoes relatively often is that “old and worn-out shoes tilt the way you walk and can cause pain to your back, hips, and legs,” explains Jacqueline Sutera, DPM, a New York–based podiatrist and member of the Vionic Innovation Lab. Sutera recommends keeping an eye out for signs of wear like “holes, uneven tread, or thinning.”
There’s obviously a lot to take in—and even though the brand name or aesthetics may be what draw you in at first, you should always prioritize your foot type and athletic needs. Below, get a head start on your search for the best workout shoes for women to buy right now.
Remember the heel-to-toe propulsion Malek mentioned earlier? You can clearly see this in the “rocker” design and upturned toe in the Brooks Ghost 14. This model is a classic pick for runners, as the rubber outsole offers a solid amount of cushioning, and the mesh upper keeps feet airy during sweaty summer runs.
For being only $50 or less, these budget-friendly shoes are still incredibly well-made. A sock liner upper keeps your feet in place, while a cushioned midsole and rubber outsole ensure every step feels supported. These shoes also happen to be supremely lightweight, which might just help you set a new PR. These Under Armours aren’t just some of the best affordable running shoes; they’re some of the best running shoes, period.
Dr. Sutera recommends choosing walking shoes “that offer support, cushioning, and shock-absorption”—otherwise, you might end up with lingering pain or inflammation after getting your steps in. These are some of her favorites, offering plenty of cushy arch support for long walks. They’re also minimally branded, a bonus if you’re not keen on logos.
Reebok’s Nano sneakers have everything you’d want in a gym shoe or cross-trainer: a flat sole for multidirectional movement, a mesh upper for a cooler feel, and a flexible, responsive outsole that’s ideal for high-impact exercises like HIIT workouts. Your shoes won’t perfect your form for you, but they can certainly help you get better.
There’s a reason the Moab 2 is considered the ultimate hiking shoe: It offers superior grip, cushioning, support, and ventilation—with a geeky, gorpcore charm that looks just as good off the trails. Plus, they require virtually zero break-in time, so you can wear them on long-distance trips straight out of the box.
If your feet overheat during exercise, Malek recommends picking up a pair of sock sneakers. (Cardi B, eat your heart out.) The lightweight knit offers more ventilation for the whole foot, as opposed to just the toe area, which goes a long to keep your feet breezy and your overall body temperature down. Plus, the snug fit will keep your kicks firmly in place during everything from road running to grocery store trips.
