Best running shoes for women 2022

After signing up for the London Marathon without running a day in my life, I was thrust into a world of speed tests, time trails and previously unfathomable distances as I embarked on my 26.2-mile journey.

As a newbie to running, I am not alone. After gyms closed last year and the only way to leave our same four walls was through exercise, there was unsurprisingly a huge surge in the sport.

During the first lockdown, the retailer Sports Direct sold 218 per cent more pairs of running trainers online than in the same period a year earlier. Training programmes like Couch to 5k have also played a huge role in getting folks to put one foot in front of the other. Running is the easiest and most cost-friendly place to start to change your lifestyle. It also plays a huge role in your energy levels and for your mental health.

Running can be a daunting process. But the most challenging part is always before you head out. Once you are on the open road and you have your carefully curated soundtrack or podcast blaring in your ears, it’s actually not as bad as you may expect, and the feeling once finishing is unrivalled. It’s entirely mind over matter.

While I am yet to actually run in a marathon (I have trained for two thus far - thanks Covid!), I have picked up some crucial tips as I began to clock up the miles. The number one most important thing that I can stress for anyone looking to get into running is to pay close attention to the shoes that you are wearing.

Your ultimate companion as you pound the pavements, it couldn’t be more important to ensure that you are wearing the correct ones. Running is a high-impact sport and can put a lot of strain on your body. You will notice early on if the trainers aren’t right as you will likely be met with pain at your knees, calves, or feet, injuries or real damage. Blisters and lost toenails are unfortunately par for the course in the hunt for the optimal shoe.

What should you look out for in running trainers?

To keep your training on track, you should look out for sneakers with shock absorbing and cushioned soles. This prevents your feet taking the brunt of the impact and instead gives you energy return to propel you forward.

Fit, of course, is paramount. Try on the shoes right after your workout or in the evening when they are at their largest. Make sure the heel is secure and the laces don’t cut off your circulation - see here for a variety of lacing techniques.

What kind of trainers should you buy?

First, consider the type of surfaces that you will be running on. Pavements will need more cushioning, while trails need grip, a deeper tread and better ankle support due to the uneven nature. There’s also models that are the best of both worlds.

Distance-wise, marathon runners will need a more supportive, cushioned shoe whereas those doing shorter distances looking to break their personal bests will prefer something more lightweight.

Next - consider your pronation.

What is pronation?

Runners are split into three categories that refer to their gait or landing pattern; over, under or normal pronation. This depends on the extent to which your feet naturally roll inwards as you run. If you are unsure, take a video of yourself running and watch the way your foot lands as you stride.

If you overpronate, this means that your feet rolls inwards too much. There are models that have undetectable motion control to ensure you are at the ideal gait line.

If you underpronate, it means that your feet don’t roll inwards enough. Opt for more cushioning to absorb the shock and remove the pressure on your joints.

How often should you replace your running trainers?

According to Asics, you should be changing up your running shoes every 450 to 550 miles to prevent the risk of injury.

Natasha Cockram, British marathon champion, Welsh record holder and Revvies Ambassador shares this advice to keep your motivation going:

• Something that I’m still not great at but find helpful is keeping a training diary. I find it motivating to see all the work I’ve put in and the progress I have made.
• Now that the mornings and evenings are dark definitely invest in a good headtorch, reflective clothing and a waterproof jacket. If you are new to running outdoors build gradually as it is different to treadmill running. 
• Usually, I’d say find a running buddy to help hold each other accountable but obviously with Covid that is not a safe or legal option but there is nothing to stop you setting up virtual challenges with your friends.

See our pick of the best running trainers for women.

Adidas Ultraboost 22

The Ultraboost 22 is here to help you smash your fitness goals. Each year, the brand redesigns its classic silhouette to up the performance and for 2022, it’s the most tailored one yet for female feet. There’s a narrower heel fit on the upper and a lower instep curve to optimise the fit and prevent blisters from occurring.

On the sole, the cushioning has been customised to support women’s specific biomechanics to prevent overpronation and boost cushioning. There’s also greater energy return as part of the souped up Boost technology.

In line with the brand’s commitment to more sustainable practices, the upper is crafted from at least 50 per cent ocean plastic waste that has been removed from shorelines around the world.

Buy now £165.00, Adidas

Hoka Women’s Kawana

Hoka has been given the seal of approval by athletes everywhere and the latest addition to the line-up will see you through your runs come rain or shine. The brand is known for its revolutionary soles and the new responsive CMEVA foam is packing some serious heat.

The streamlined and breathable upper is crafted from recycled jacquard mesh and is set against the neon hued sole that puts balance at the forefront. The wide base features a trademarked SwallowTail design for a cushioned landing and toe-off that is reactive take off. The sole has an impressive amount of support given how lightweight and non-bulky it feels. This shoe is ideal to put less pressure on your joints as you pound the pavements.

Buy now £125.00, Hoka

Asics GEL-NIMBUS™ 24

The newest addition to Asics’ range of runner-favourite trainers, the lightweight Gel Nimbus 24 is on hand to get you going faster for longer.

This is the most advanced impact protection that the brand has created to date with its trademarked FF BLAST™ PLUS technology. It’s the first shoe to feature this elevated foam midsole - which is designed to be lighter with a more energised toe-off and to put less pressure on the joints when landing. It has also been created to adapt to your movement with the appropriate flexibility for every stride.

The upper is crafted from soft engineered mesh for breathability, while still promising a snug and secure fit - a feat ensured by the knitted tongue.

The shoes are crafted with a normal pronation in mind so if you tend to under or overpronate, you may need an insole addition or to look for a shoe with support.

Buy now £155.00, Available March 3

Nike Zoom Fly 4 Premium

If the name alone doesn’t pull you in, then the next-gen features just might. The Zoom Fly 4 will take your training to the next level. To optimise the fine balance between cushioning, support and stability, the midfoot is stacked without feeling bulky or weighing you down.

With the higher mileages in mind, the trainers have been kitted out with a breathable upper and a stretchier collar that is akin to a sock in its fit.

Buy now £149.95, Nike

Brooks Women’s Adrenaline GTS 22 Running Shoe

There’s a reason why Brooks has long been a go-to brand for budding and professional runners alike. The label is famed for its versatile all-rounders that suit the majority of strides - whether you have normal, under or overpronation. The Adrenaline GTS 22 is no different with its adaptable design that offers a customised shoe experience.

The trainers are fitted with added support at the calves and heels and have a Goldilocks level of cushioning - just right so as not to weigh you down but still lessens impact. They are the ideal silhouette for road running and are available in a range of colours to suit all preferences.

Buy now £130.00, Sports Shoes

Under Armour Women’s UA Flow Velociti Wind 2 Running Shoes

Not only do these sneakers from Under Armour look the part but they are performance-ready. The name may not roll of the tongue but the Flow Velociti Wind 2 certainly wins points for its airy walking on water feel that gives you energy return without the potentially painful impact.

Designed to stand the test of time, the cushioning is created without rubber and instead opts for the brand’s Flow technology that is more lightweight by nature. The upper follows suit in its featherweight feel that has a impressive level of breathability.

Under Armour is also making it easier than ever for you to track your stats and keep you pushing to beat those PBs. The shoes connect to the brand’s beloved MAPMYRUN so you can view and analyse as you go.

Buy now £140.00, Under Armour

On Running Cloudstratus

There’s a new generation of On Running’s Cloudstratus and the unique shoe comes in an array of attractive colourways. Whether you opt for the chic all-black, the rose and red or the tonal blue, there’s something for both colourphobes and those who like their activewear bold, bright and fun.

While they look good, you would be wrong to underestimate the performance elements. Feature-wise, they are packed with training and racing-ready details to help you on your way to the finish line no matter the distance.

There are two layers of the lightweight and responsive Helion superfoam, CloudTec cushioning to the max and the long-lasting Speedboard sole for energy return in spades. The rubber grip sole gives all terrain capabilities but this is first and foremost a road shoe made for medium to long distances.

The shoe has sustainability credentials too as 75 per cent of the polyester in the upper is recycled.

Buy now £150.00, On Running

New Balance Fresh Foam x 860v12

Get an extra spring in your step thanks to New Balance’s Fresh Foam silhouette - a favourite among the fitterati. The extensive colourways make them stand out on the road but the shoe is also packed with durability elements as well as all the support and comfort you could hope for as you dare the increased mileage.

There’s a whole lot of innovative features like the breathable knit upper crafted from engineered mesh with a snug fit. Ideal for those prone to pronation, the medial post within the midsole is designed specifically to counteract this, while the moulded heel gives better control.

Buy now £125.00, New Balance

Women's Tree Dasher 2

Allbirds has had an eye on sustainability since its inception with its footwear crafted from eco-conscious fabrics like wool. The Dasher 2 takes this to the next level, stepping the original model up a few notches.

Not only is the carbon footprint lower (emitting 10.7kg of CO2e per pair, compared to the Dasher 1’s 11.3kg) but the brand has put an emphasis on performance too, adding traction, reflectivity and moisture-wicking materials. This is achieved through the use of eucalyptus tree fibre at the upper, sugarcane for the lightweight cushioned mid-sole and natural rubber to absorb impact that could wreak havoc on your joints.

The upper feels like a sock when slipped on but also happens to be breathable, soft and most importantly, secure.

They are available in orange, blue and white.

Buy now £125.00, Allbirds

Nike Air Zoom Pegasus 38

If the compliments you’ll get sporting these sleek Nike running trainers aren’t enough to win you over, the difference they will make to your PB just will. We found that we did our fastest ever 5k wearing them and there’s no surprises there based on their design. The shoes are kitted out with React foam to put an extra spring in your step and a breathable mesh upper to keep your feet cool and collection no matter the weather. They’re a great lightweight shoe and come in a range of colourways.

Buy now £112.95, Nike

Nike React Infinity Run 2

Harnessing the power of Nike’s cult proprietary React foam technology, this latest addition to the sportswear giant’s line-up may just be its most show-stopping to date.

The Flyknit upper has been given a revamp for even greater support through Flywire cables and increased breathability. Long and short-distance runners alike will also appreciate the added padding at the collar.

Most importantly of all, these shoes show the brand’s determination to reduce injury thanks to the maximised foam designed to absorb impact that will otherwise be felt at your knees or feet. There’s also a widened midsole for improved stability and for a more fluid transition that has got you covered as you start to rack up the mileage.

Buy now £144.95, Nike

Saucony Women's Endorphin Speed 2

Whether you are just starting out or a seasoned marathon athlete, running may feel like a chore sometimes but that’s where these sneakers from Saucony come in. The update to the Endorphin Speed silhouette will make you want to get out and go as they are packed with features to make the process that much easier. The ultralight PWRRUN cushioned sole has great power transfer that will help you reach those speed targets while reducing your fatigue. This is enhanced by the reactive Speedroll element underfoot that gives a much welcomed propulsion.

Buy now £155.00, Saucony