We independently evaluate all recommended products and services. If you click on links we provide, we may receive compensation. Learn more. Cross-Training The Best Gym Shoes for Women: Lab-Tested and Expert-Approved From top brands like Nike, Brooks, Hoka, and more By Jessica Murtaugh, NASM-CPT Jessica Murtaugh, NASM-CPT Jessica Murtaugh, CPT, CNC, is a digital marketing and branding consultant living in Los Angeles, CA. A personal trainer and nutrition coach, she is passionate about life-long, balanced wellness. Learn about our editorial process and Lindsey Lanquist Lindsey Lanquist Lindsey Lanquist is a writer and editor specializing in fashion, lifestyle, and health content. Her work has appeared in SELF, StyleCaster, SheKnows, MyDomaine, and more. Learn about our editorial process Updated on March 28, 2024 Medically reviewed Verywell Fit articles are reviewed by board-certified physicians and nutrition and exercise healthcare professionals. Medical Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Content is reviewed before publication and upon substantial updates. Learn more. by Kristin McGee, CPT Medically reviewed by Kristin McGee, CPT Kristin McGee is a certified personal trainer and currently teaches yoga and meditation for Peloton. She is also certified in Pilates by the National Association of Sports Medicine. Learn about our Medical Review Board Fact checked Verywell Fit content is rigorously reviewed by a team of qualified and experienced fact checkers. Fact checkers review articles for factual accuracy, relevance, and timeliness. We rely on the most current and reputable sources, which are cited in the text and listed at the bottom of each article. Content is fact checked after it has been edited and before publication. Learn more. by Rich Scherr Fact checked by Rich Scherr Rich Scherr is a seasoned journalist who has covered technology, finance, sports, and lifestyle. Learn about our editorial process Print Verywell Fit / Tamara Staples Unlike casual shoes or your go-to running sneakers, gym shoes are designed to boost your performance and protect your feet and joints during lifts, sprints, and jumps, says certified personal trainer Kaitlin Humphreys, CPT. Your gym shoes should have a supportive midsole and responsive cushioning, plus solid stability and traction to keep you on your feet. They should also fit comfortably and breathe well, with a durable design that’s built to last. From cross trainers to sport-specific shoes, there are plenty of high-quality pairs for every budget. To find the best gym shoes, we first spoke with experts—including podiatrists, foot and ankle surgeons, and a personal trainer—for advice on which key features to look for while shopping. Then, we tested 17 gym shoes from top, trusted brands during treadmill, HIIT, CrossFit, and strength training workouts. Our top picks earned high scores for their superior fit, comfort, blister protection, cushioning, responsiveness, support, and overall value. We also had a certified personal trainer from our Review Board review this article for accuracy, how to safely work out in gym shoes, and the best way to evaluate them. Our Top Picks Best Overall: Nike Women's Metcon 9 at Dick's ($150) Jump to Review Best Budget: Adidas Women's Cloudfoam Qt Racer 3 at Amazon ($69) Jump to Review Best Investment: APL Streamline Running Shoes at Amazon ($230) Jump to Review Best for Weightlifting: Converse Chuck Taylor at Amazon ($75) Jump to Review Best for Running: Nike Women’s Pegasus 40 at REI ($130) Jump to Review Best for HIIT: Nike Women's Free Metcon 5 Training Shoes at Dick's ($120) Jump to Review Best for Walking: Hoka Bondi 8 at Zappos ($165) Jump to Review Best for Gym to Outdoors: Brooks Adrenaline GTS 23 at Amazon ($140) Jump to Review Best for Plantar Fasciitis: ASICS Gel-Venture 9 at Amazon ($60) Jump to Review Best for Spin Class: TIEM Slipstream Women's Indoor Cycling Shoe at Amazon ($135) Jump to Review In This Article Expand Our Picks What to Look For When to Replace Gym Shoes How We Tested Our Experts Frequently Asked Questions Why Trust Verywell Fit Best Overall Nike Women's Metcon 9 Nike View On Dick's $150 View On Nike.com $91 View On Roadrunnersports.com Pros Heel plate provides better stability Large rubber rope guard Wide toe box Cons May be too wide for some Key Specs Sizes: 5 to 15 | Materials: Mesh and synthetic textile upper, foam midsole, rubber outsole | Weight: Not listed | Cushioning Level: Moderate Who They’re For Best for most athletes and workouts, especially if you have wide feet. Why We Love Them Our top overall pick, Nike’s Metcon 9, is the ultimate do-it-all gym shoe. When we tested the previous version of this sneaker (the Nike Metcon 8), we loved wearing it for everything from strength training to studio classes. The latest version is more stable, with a larger plate underneath the heel. Plus, we appreciate that the toe box is wider to allow your toes to splay out during heavy lifts and squats. We love that the rubber rope guard from the Metcon 8—one of our favorite features during testing—now extends fully up the arch and outer edge of the sneaker for better protection during climbs. A lace strap on the tongue keeps your laces tied and out of the way for a distraction-free workout. Stylish and comfortable, the Metcon 9 comes in a variety of fresh neon, pastel, and neutral colorways. Also available in men’s sizes at Dick’s Sporting Goods, Nike, and Foot Locker. Potential Flaws This shoe has a wide toe box that may be too roomy for narrow feet. Best Budget Adidas Women's Cloudfoam Qt Racer 3 Amazon View On Amazon $69 View On Adidas.com $56 Our Ratings Fit 4/5 Cushioning 3.5/5 Comfort 5/5 Responsiveness 4.5/5 Stability 4/5 Pros Sleek, streamlined design Comfortable memory foam midsole Breathable and flexible Cons May not have enough cushioning for some Not as supportive Key Specs Sizes: 5 to 11 | Materials: Textile upper, foam midsole, and rubber outsole | Weight: 7 ounces | Cushioning Level: Moderate | Our Overall Rating: 4.3/5 Who They’re For Best for light to moderate strength training and studio classes. Why We Love Them Adidas’ Cloudfoam Qt Racer 3.0 is our favorite budget-friendly gym shoe. In testing, we noticed that it was breathable and flexible, with a moderately grippy outsole. And the streamlined design is ideal for quick, fast movements, like Zumba routines. We like that the midsole contains comfortable memory foam that’s on the firmer side, so your feet won’t sink in. A stable heel and moderate padding throughout make these easy to wear for a variety of workouts. For a balanced sneaker ideal for beginners or anyone on a budget, we think this pair is the one to beat. Potential Flaws We think this shoe lacks the thick cushioning that some exercisers may need for high-impact exercises. If you have foot or joint pain, we recommend one of our other top picks.We don’t recommend this shoe for heavy lifting since the heel has some give. Most Valuable Insight “This shoe is a great value for beginners who are new to the gym or anyone wanting a well-rounded, budget-friendly option.” —Jessica Murtaugh, NASM-CPT and CNC, Verywell Fit commerce writer and product tester Verywell Fit / Tamara Staples Verywell Fit / Tamara Staples Verywell Fit / Tamara Staples Verywell Fit / Tamara Staples Best Investment APL Streamline Running Shoes Nordstrom View On Amazon $230 View On Dick's $320 View On Nordstrom $208 Our Ratings Fit 4/5 Cushioning 5/5 Comfort 4.5/5 Responsiveness 5/5 Stability 4.5/5 Pros Breathable upper Light, springy cushioning Great traction Cons Lace system is complicated Not designed for lateral movements Key Specs Sizes: 5 to 11 | Materials: Textile and synthetic upper, synthetic lining, synthetic and rubber sole | Weight: 9.2 ounces | Cushioning Level: High | Our Overall Rating: 4.7/5 Who They’re For Best for workouts that involve running and jumping, like HIIT or treadmill intervals. Why We Love Them Pricey, but definitely worth the investment, the Streamline Running Shoes from Athletic Propulsion Labs (APL) are our top pick for any workouts where you’re frequently running or jumping. During testing, we noticed that the highly breathable upper feels like a second skin. The midsole is surprisingly light and springy, with a higher heel stack that absorbs shock well to protect your joints. The 8-millimeter heel-to-toe drop (or the difference in the height of the sole at the forefoot and at the heel) creates a forward lean that’s ideal for sprints. We also found that the outsole has plenty of traction for exercising on treadmills, courts, or pavement. The molded collar and heel cradle provide a secure fit—and did we mention that you can choose from 50 colors and patterns? Also available in men’s sizes at APL Shoes. Potential Flaws During testing, it took us some time to get used to this shoe’s double-eyelet lace system. The thicker, chunkier sole isn’t ideal for lateral movements. Most Valuable Insight “I was skeptical at first, but these posh sneakers are legit. Once they were on my feet, I felt locked in and ready to go. They are fast, springy, and have great cushioning without the bulk.” —Jessica Murtaugh, NASM-CPT and CNC, Verywell Fit commerce writer and product tester Best for Weightlifting Converse Chuck Taylor Amazon View On Amazon $75 View On Converse.com View On Nordstrom $65 Our Ratings Fit 4/5 Cushioning 4/5 Comfort 4.5/5 Responsiveness 4/5 Stability 4/5 Pros Stable Great ankle support Flat sole is ideal for weightlifting Cons Minimal arch support and cushioning Heavy Key Specs Sizes: 5 to 20 | Materials: Canvas upper, rubber outsole | Weight: 13 ounces | Cushioning Level: Light | Our Overall Rating: 4.3/5 Who They’re For Best for lifters who want a flat-soled shoe with a classic style. Why We Love Them Converse’s Chuck Taylor All Star Sneakers aren’t just iconic—they’re also a great companion to your strength training regimen. With minimal cushioning and excellent ankle support, they’re one of our top picks for deadlifts, bicep curls, and everything in between. During testing, we loved the high-quality design and flat, comfortable sole. When lifting heavier weights, form is a serious safety priority. Since these shoes don’t have a ton of cushioning, you’re able to better feel your foot positioning and establish a stable stance. They also have a flatter insole than shoes like Nike’s Metcon 9, which helps distribute your weight evenly and promotes proper alignment. Choose from a range of classic and seasonal colors or design a pair that’ll turn heads at the gym. Potential Flaws This shoe doesn’t have much arch support or cushioning. If you have poor flexibility, you might be better off with a shoe that has more lift for better support and balance.At 13 ounces, the Chuck Taylor All Star Sneaker is one of our heavier picks, which is why we don’t recommend it for running. Most Valuable Insight “The flat insole offers great stability for lifting, the ankle support is excellent, and they just look cute!” —Jessica Murtaugh, NASM-CPT and CNC, certified personal trainer, Verywell Fit commerce writer and product tester Best for Running Nike Women’s Pegasus 40 REI View On REI $130 View On Dick's $130 View On Nordstrom $100 Pros Great energy return Wide toe box Light, stretchy upper Cons Not designed for lateral movements May run small Key Specs Sizes: 5 to 12 | Materials: Mesh and synthetic textile upper, foam midsole, carbon rubber outsole | Weight: 9.4 ounces | Cushioning Level: Moderate | Our Overall Rating: 4.7/5 Who They’re For Best for running-heavy sessions, like treadmill runs, sprints, or interval workouts. Why We Love Them For runners, Nike’s Pegasus 40 is our top pick for its neutral support and modern, comfortable design. It has great energy return, providing great bounce-back during testing that kept our feet and legs feeling fresh. Other running-friendly features include a wide toe box and a 10-millimeter drop. We love the Pegasus 40’s light, stretchy upper and midfoot straps that wrap around your foot for better stability and support. During testing, this shoe’s secure fit helped us fly through workouts without stopping to adjust the laces or cover up blisters. This is a sneaker that feels stable and built to last, for a versatile gym shoe that can do more than just move you forward. Also available in men’s sizes at Dick’s Sporting Goods and Nike. Potential Flaws Similar to other highly cushioned shoes on our list, the Pegasus 40 is designed for running—not lateral movements. We noticed during testing that the upper feels snug. If you prefer a roomier fit, you may want to order one half size up from your usual. Most Valuable Insight “What I love most about these sneakers is their breathability. The mesh upper keeps your feet cool—it feels a bit stretchy, too, and it moves with your foot.” —Arika Reals, Verywell Fit product tester Best for HIIT Nike Women's Free Metcon 5 Training Shoes Amazon View On Dick's $120 View On Nike.com $120 View On Finishline.com Pros Great ankle support Wide base and toe box Provides soft landings Cons Not for long runs Heavy Key Specs Sizes: 5 to 12 | Materials: Mesh upper, foam midsole, and rubber outsole | Weight: 10.5 ounces | Cushioning Level: Moderate | Our Overall Rating: 4.6/5 Who They’re For Best for high-impact workouts that change often, including CrossFit and HIIT. Why We Love Them Thanks to its impressive stability, support, and breathability, Nike’s Free Metcon 5 is our top pick for dynamic HIIT workouts. Popular among CrossFitters and avid gym-goers, this pair transitions well between lifting and short-distance runs. During testing, we noticed that Metcon 5 provided soft landings during HIIT sessions. We also like the wide base and roomy toe box that make this shoe a great choice for deadlifts and squats. The upper is lightweight and flexible, with a fit that feels like a second skin. Stylish, comfortable, and available in multiple chic color options, the Metcon 5 is our favorite gym shoe for anyone whose cardio-heavy workout routine varies daily or weekly. Also available in men’s sizes at Nike and Academy. Potential Flaws While these shoes are comfortable for short sprints and jumps, they lack the support or cushioning needed for long-distance runs. Weighing over 10 ounces each, these sneakers are one of our heavier picks. Most Valuable Insight “This is an absolutely great stability shoe. The heel is wider, so you have a more solid, supportive base, and your ankle feels very supported. You never feel like your ankle will twist or turn.” —Donna Freydkin, associate director of product testing and Verywell Fit product tester Best for Walking Hoka Bondi 8 Hoka View On Zappos $165 View On REI $133 View On Dick's $165 Our Ratings Fit 5/5 Comfort 5/5 Responsiveness 3.8/5 Stability 5/5 Value 4.5/5 Pros APMA Seal of Acceptance Excellent cushion Easy on and off Cons Bulky sole Not as responsive Key Specs Sizes: 5 to 12 | Materials: Mesh and polyester upper, foam midsole, rubber outsole | Weight: 8.9 ounces | Cushioning Level: High | Our Overall Rating: 4.8/5 Who They’re For Best for walkers with neutral arches who want a plush, supportive shoe for laps around the neighborhood or track. Why We Love Them Whether you enjoy short, casual walks or speedwalking, we recommend Hoka’s Bondi 8. The midsole is packed with soft, comfortable foam and provides plenty of support for walkers with neutral arches. Plus, the shoes have a low, 4-millimeter heel-to-toe drop that separates them from traditional running shoes. We love that the Bondi 8 has received the American Podiatric Medical Association’s (APMA) Seal of Acceptance, meaning a group of podiatrists has determined that its design promotes good foot health. It has a tongue with more padding and a faster feel compared to the Bondi 7. Also worth noting: the sock liner that hugs your foot for a locked-in feel and the heel tabs that make slipping these sneakers on and off a breeze. Need a little extra room in the toe box? Try the wide width. Also available in men’s sizes at Dick’s Sporting Goods, REI, Hoka, and Fleet Feet. Potential Flaws The Bondi 8 has a thick, chunky sole that might feel too bulky for some walkers. During testing, we noticed that the plush cushioning in the midsole isn’t as springy as other shoes we tested. Most Valuable Insight “This is an excellent walking shoe that helps alleviate impact for a smooth stride. The lower drop also makes it extra comfortable for walkers.” —Jessica Murtaugh, NASM-CPT and CNC, Verywell Fit commerce writer and product tester Verywell Fit / Tamara Staples Verywell Fit / Tamara Staples Verywell Fit / Tamara Staples Best for Gym to Outdoors Brooks Adrenaline GTS 23 Amazon View On Amazon $140 View On Zappos $140 View On REI $140 Our Ratings Fit 4.8/5 Cushioning/Knee Protection 3.9/5 Comfort 4.5/5 Responsiveness 3.3/5 Stability 4.5/5 Pros Stable, with great motion control APMA Seal of Acceptance Wide toe box Cons Cushioning may be too firm for some Key Specs Sizes: 5 to 13 | Materials: Mesh upper, foam midsole, rubber outsole | Weight: 9.1 ounces | Cushioning Level: High | Our Overall Rating: 4.3/5 Who They’re For Best for overpronators, especially if you have wide feet. Why We Love Them When you need a gym sneaker that can double as a road running shoe, we recommend Brooks’ Adrenaline GTS 23. This shoe is extra stable, with guide rails on either side of the heel that prevent your feet and ankles from rolling inward with each step (also called overpronation). The added support, combined with a grippy outsole, kept us grounded while transitioning between terrains. Don’t just take our word for it—the Adrenaline GTS 23 has also earned the APMA’s Seal of Acceptance, meaning it’s also backed by podiatrists. During testing, we loved this shoe’s superior fit and high-quality, durable design. Four widths and a roomy toe box also make it one of our top picks for wide feet. We’ve enjoyed wearing them everywhere, from treadmills to tracks to pavement. Also available in men’s sizes at Amazon, Dick’s Sporting Goods, and Brooks. Potential Flaws The cushioning in this shoe isn’t as responsive as others on the list. We think the Adrenaline GTS 23 may be too firm if you have shin splints or plantar fasciitis. Most Valuable Insight “These are classic Brooks in that they have a wide toe box, which I love. It’s great for longer runs when your feet swell. The upper is cool and breathable, and the wide toe box gives you plenty of room for your toes to spread out.” —Sara Michael, Verywell Fit product tester Verywell Fit / Jessica Juliao Verywell Fit / Jessica Juliao Verywell Fit / Jessica Juliao Verywell Fit / Jessica Juliao Verywell Fit / Jessica Juliao Best for Plantar Fasciitis ASICS Gel-Venture 9 Amazon View On Amazon $60 View On Zappos $60 View On Dick's $80 Our Ratings Cushioning 5/5 Responsiveness 5/5 Stability 5/5 Fit 5/5 Value 5/5 Pros Great arch support Two types of cushioning to absorb shock Excellent traction Cons Traction may feel sticky Key Specs Sizes: 5 to 12 | Materials: Mesh upper, foam and gel midsole | Weight: 8.8 ounces | Cushioning Level: Moderate | Our Overall Rating: 5/5 Who They’re For Best for anyone with neutral arches, especially if you like a shoe with extra traction. Why We Love Them With contoured arch support and two types of cushioning to absorb shock, Asics’ Gel-Venture 9 is our favorite gym shoe for plantar fasciitis. When we tested this sneaker, we were impressed by its snug, secure fit and soft gel padding underneath the heel. We also like the Gel-Venture 9’s 10-millimeter drop, which helped keep our plantar fasciitis pain at bay. Another plus? This shoe is fairly light, weighing less than 9 ounces—but with deep lugs on the outsole, it provides excellent traction (since it’s a trail running shoe). A breathable mesh upper and lots of colorways to choose from make this an easy sneaker to add to your weekly rotation. Also available in men’s sizes at Amazon, Asics, Kohl’s, and Academy. Potential Flaws The deep lugs may feel sticky on some indoor surfaces, although we didn’t have any issues with the Gel-Venture 9’s outsole during testing. Most Valuable Insight “These are the best shoes I have ever used right out of the box that provide immediate relief and support for plantar fasciitis without requiring any custom or expensive orthopedic inserts.” —Matt Harper, Verywell Fit product tester Verywell Fit / Hildara Araya-Gonzalez Verywell Fit / Hildara Araya-Gonzalez Best for Spin Class TIEM Slipstream Women's Indoor Cycling Shoe Amazon View On Amazon $135 View On Zappos $135 View On REI $135 Our Ratings Fit 5/5 Comfort 4.9/5 Blister Protection 4.9/5 Performance 4/5 Value 4.5/5 Pros Hybrid sneaker-cleat design Easy on-off SPD-compatible Cons Cleats not included Heavy Key Specs Sizes: 5 to 12 | Materials: Mesh upper, rubber outsole | Weight: 10.6 ounces | Cushioning Level: Moderate | Our Overall Rating: 4.5/5 Who They’re For Best for indoor cyclists who cross-train. Why We Love Them TIEM’s Slipstream Indoor Cycling Shoe is our top pick for spin classes because it’s comfortable and convenient. Strap into these clever sneakers using a hook-and-loop strap, then walk to and from your bike without any loud hardware breaking your stride. This makes it easy to transition on and off your bike, whether you’re diving into Peloton workouts at home or powering through a circuit workout at the gym. We also like that these SPD-compatible shoes have a sneaker-like sole and a breathable mesh upper for the same comfort your go-to running shoes provide. During testing, we were impressed by their sleek design and intuitive functionality. Choose from a variety of neutral tones to match almost any workout wardrobe. Also available in men’s sizes at TIEM. Potential Flaws Cleats aren’t included with your purchase.These are one of the heavier pairs on our list—but since they’re also a little stiffer to help you pedal faster, we think it’s a fair trade-off for indoor cyclists. Most Valuable Insight “I love the Tiem Slipstream for its unique sneaker-sole design that lets you dismount and walk away from your bike without any awkward hardware. Not only were these comfortable, but they looked great on, too!” —Jessica Murtaugh, NASM-CPT and CNC, Verywell Fit commerce writer and product tester Best for High Arches New Balance Fresh Foam X 880v14 Dick's Sporting Goods View On Amazon $140 View On Dick's $140 View On Newbalance.com Pros Lightweight Comes in four widths Soft, responsive cushioning Cons Tongue may cause irritation Key Specs Sizes: 5 to 12 | Materials: Mesh upper, rubber outsole | Weight: 7.4 ounces | Cushioning Level: Moderate Who They’re For Best for those who prefer a highly responsive shoe, especially if you have wide feet. Why We Love It We recommend New Balance’s Fresh Foam X 880v14 for its soft midsole and flexibility, two features recommended by the APMA for high arches. Although we haven’t tested this model yet, we’ve loved previous versions for their lightweight design, responsive cushioning, and soft landings. Now new and improved with a lower 8-millimeter drop, the Fresh Foam X 880v14 is ideal for runners who also enjoy other forms of cardio, like sessions on the elliptical. We like this pair’s sleek design, which boasts a sole similar to Hoka’s Bondi 8 that’s not quite as chunky for easy wearing. With moderate stability and cushioning, it’s designed to be an everyday staple sneaker. Plus, we like that they come in four widths to make finding the right fit simple. Also available in men’s sizes at Zappos, New Balance, and Marathon Sports. Potential Flaws Some wearers have found that the tongue feels scratchy and can cause irritation. Best for CrossFit Reebok Women’s Nano X4 Training Shoes Road Runner View On Amazon $128 View On Reebok.com View On Roadrunnersports.com Pros Sturdy, durable design Heel support adjusts to your workout Breathable textile upper Cons No rope guard Only one width Key Specs Sizes: 5 to 15.5 | Materials: Textile upper, foam midsole, rubber outsole | Weight: 9.6 ounces | Cushioning Level: Moderate Who They’re For Best for circuit workouts that involve climbing, lifting, and sprinting. Why We Love It Reebok’s Nano X4 is among our favorite CrossFit shoes for its spacious toe box and sturdy design. While we haven’t tried this version yet, we tested two older models (the X3 and the X2) and fell in love with their ultra-responsive cushioning. The latest Nano has been upgraded with a dome-shaped piece in the heel that relaxes while you run and compresses while you lift weights, providing adaptable support that adjusts to your workout. The Nano X4 is also one ounce lighter than its predecessor—plus, the upper is highly breathable and more durable. A 7-millimeter drop and grippy outsole make this sneaker capable of keeping up with you for as many rounds as possible (AMRAP). Choose from a rainbow of bright and vintage-inspired colorways to find the pair that’s right for you and your WOD. Also available in men’s and unisex sizes at Reebok. Potential Flaws We like that the Nano X4 is more durable than its predecessors, but we wish it had a rope guard.Unlike most of our other picks, this sneaker is only available in one width. Compare Best Overall: Nike Women's Metcon 9 $150 at Dick's Best Budget: Adidas Women's Cloudfoam Qt Racer 3 $69 at Amazon Best Investment: APL Streamline Running Shoes $230 at Amazon Best for Weightlifting: Converse Chuck Taylor $75 at Amazon Best for Running: Nike Women’s Pegasus 40 $130 at REI Best for HIIT: Nike Women's Free Metcon 5 Training Shoes $120 at Dick's Best for Walking: Hoka Bondi 8 $165 at Zappos Best for Gym to Outdoors: Brooks Adrenaline GTS 23 $140 at Amazon Best for Plantar Fasciitis: ASICS Gel-Venture 9 $60 at Amazon Best for Spin Class: TIEM Slipstream Women's Indoor Cycling Shoe $135 at Amazon Best for High Arches: New Balance Fresh Foam X 880v14 $140 at Amazon Best for CrossFit: Reebok Women’s Nano X4 Training Shoes $128 at Amazon What to Look for When Shopping for Gym Shoes Breathability: Sneakers that breathe aren’t only more comfortable—they also prevent the risk of toenail fungus, athlete’s foot, blisters, and warts, says podiatric surgeon and four-time marathoner Jacqueline Prevete, DPM, FACFAS, FACPM. Look for shoes made with lightweight uppers made from highly breathable materials, like mesh. Durability: Gym shoes with thick soles and strategic stitching will often last longer. Look for a pair with a durable midsole that will maintain its structure, says Prevete. If you work out outdoors, opt for shoes with rugged rubber outsoles and grippy lugs for traction. And while minimalist shoes have their benefits, Prevete notes that they may need to be replaced more frequently. Cushioning: High-impact exercises like running and jumping require gym shoes with soft, springy cushioning that absorbs shock well. Some pairs have soft, pillowy padding, while others feel firmer and more responsive underfoot. Ultimately, the level of cushioning you need (measured by the shoe’s stack height) depends on what feels best and which workouts you enjoy doing. Stability: The level of support and stability you need in a gym shoe depends on your feet and workouts, says podiatrist Bruce Pinker, DPM. And it’s not just for comfort—a stable shoe also promotes better performance and a lower risk of injuries, he adds. (This is especially important to consider if you have high arches or plantar fasciitis, notes Prevete). In general, look for gym shoes with a lower heel-to-toe drop and stack height for the best stability and support. Traction: No one wants to slip mid-Zumba or during a serious deadlift. Choose shoes with textured rubber outsoles that can keep you feeling steady on your feet, says Humphreys. How Often to Replace Your Gym Shoes It’s a good idea to replace your shoes after 300 to 500 miles of wear to protect your feet and joints from impact. Don’t track your mileage? Most avid gym goers can replace their sneakers every four to six months, says Prevete. Verywell Fit / Tamara Staples How We Tested the Gym Shoes To find the best gym shoes for women, we researched and tested over a dozen pairs from popular brands. For the shoes we select through research, we first speak with experts to learn which features every pair should have. Then, we review key specs and customer feedback for shoes at all price points to find the best options. For the pairs we test, we wear them on the treadmill and during different workouts (like HIIT circuits, plyometrics, CrossFit, and strength training). As we continue to test and evaluate more gym shoes, we keep these criteria in mind: Fit: When we try the shoe on, we first note how they fit. Do our feet slide around in them? Do we notice any pressure points, tingling, or numbness? These observations help us determine if the shoe runs narrow, wide, or true to size.Comfort: During testing, we pay attention to how comfortable the shoe is. Do our toes have room to wiggle? Is the shoe breathable, or do our feet feel hot and sweaty? We prioritize sneakers with a snug fit that don’t cause blisters, irritation, or foot or ankle pain. Blister Protection: If we notice any blisters or hot spots forming during testing, the shoe receives a low score for blister protection. Cushioning: How soft is the midsole—is pillow-like or firm? We also assess how well the shoe absorbs shock by paying attention to how our feet and joints feel after each test workout. Responsiveness: A responsive shoe has springy cushioning that pushes us forward to the next step. It also makes our legs feel fresh and ready for another workout (not heavy or tired). With each landing, push-off, and stride, we note whether the shoe promotes quick, efficient transitions.Support: How much arch support does the shoe provide? Does the shoe claim to provide support for over- or under-pronators? Shoes earn a high support score if they keep us feeling steady through heavy lifts, lateral movements, and exercises on uneven surfaces (like grass or sand). Overall Value: To assign the shoe a value score, we don’t check the price until the end of the testing period, after we’ve rated it in all other categories. Based on how the shoe performed, do we think it’s priced fairly? Or would we only buy it if it went on sale? We also consider whether we’d recommend the shoe to a friend or family member. Our Experts We consulted experts at every stage while researching and reporting this story. Some, like Prevete and Pinker, explained how wearing the right gym shoes can help prevent injuries. Others, like Humphreys, taught us which key features every pair of gym shoes should have. We choose products independently, but input from experts influences our decisions. Jacqueline Prevete, DPM, FACFAS, FACPM, a board-certified foot and ankle surgeon at FAASNY Foot and Ankle Surgeons in New York, New YorkBruce Pinker, DPM, a board-certified foot and ankle surgeon at Progressive Foot Care in Nanuet, New York Kaitlin Humphreys, CPT, a personal trainer based in Los Angeles Frequently Asked Questions How should gym shoes fit? According to Pinker, your gym shoes should feel snug all around your foot. Make sure there’s about one centimeter (or half a thumb’s width) of space between your longest toe and the front of your shoe. Can I wear running shoes to the gym? Running shoes are okay to wear on treadmills and indoor tracks, but can be potentially hazardous for other types of workouts. Instead, opt for a cross-trainer that’s more stable during side-to-side movements. Why Trust Verywell Fit A life-long athlete and certified personal trainer, Jessica Murtaugh, NASM-CPT and CNC, understands how wearing the right pair of gym shoes can make or break your workout. She is constantly researching the latest and best in activewear, fitness gear, and health. For this story, she tested multiple pairs of shoes, including Hoka’s Bondi 8, APL’s Streamline Running Shoes, and TIEM’s Slipstream Indoor Cycling Shoe. But for her daily workouts, she relies on her Reebok Nanos for their exceptional comfort and versatility. Dedicated to reporting authentic content to her readers, she is careful to recommend products and brands that are inclusive and trustworthy. 4 Sources Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. Robbins S, Waked E, Mcclaran J. Proprioception and stability: foot position awareness as a function of age and footware. Age Ageing. 1995;24(1):67-72. doi:10.1093/ageing/24.1.67 Southwell DJ, Petersen SA, Beach TA, Graham RB. The effects of squatting footwear on three-dimensional lower limb and spine kinetics. J Electromyogr Kinesiol. 2016;31:111-118. doi:10.1016/j.jelekin.2016.10.005 Cohen JW, Lee P, Buchman-Pearle J. The effects of footwear on squat movements. WURJ:HNS. 2017;8(1). doi:10.5206/wurjhns.2017-18.29 American Podiatric Medical Association. Which running shoe is right for you?. See Our Editorial Process Meet Our Review Board Share Feedback Was this page helpful? Thanks for your feedback! What is your feedback? Helpful Report an Error Other Submit