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The definitive list of running shoes for every kind of runner, according to pros

By clicking on the featured links, visitors will leave and be directed to third-party e-commerce sites that operate under different terms and privacy policies. As a participant in multiple affiliate marketing programs, National Geographic will earn a commission for certain purchases. See full disclaimer below.* Running is often referred to as one of the most accessible forms of exercise—all you need is a good pair of shoes. But many runners will tell you not to skimp on those shoes. Your running shoes could be the key to your physical and mental breakthroughs. Or they could be the reason you spend the next week, months, or even years with an unshakeable injury. I've been an avid runner since my high school cross country days in the late '90s. For a decade, I only wore Asics. But with the growth of innovative technologies and head-turning shoe designs, I couldn't resist trying other brands. After all, you need a new pair every few hundred miles, with experts recommending rotating more than one type of shoe. 'Switching back and forth between pairs extends the life of the shoes,' says Ashley Arnold, head of brand marketing at running shoe retailer Fleet Feet. 'It also allows you to change up the pressure points of where you land and helps you become a more balanced, injury-resistant runner.' I've run half marathons in Asics, Nikes, Adidas, and Ons. While training for my first full marathon in 20 years—my third—I added Altras to my repertoire and ran the race in the Hokas I used to nurse myself back from minor foot pain. These worked best for me, but each runner is different. When shopping for the best running shoes for you, look for a pair that fits your foot shape, gait, and running needs. To help narrow your search, I consulted with Arnold, running Instagram content creator Hollie Sick, ultramarathon winner Kate Olson, and podiatrist Priya Parthasarathy. The latter three have decades of experience personally testing and recommending running shoes. Based on their expert advice, my experience, and extensive research, I've compiled this definitive list of the best running shoes for every kind of runner. Read on for more shopping tips too. • Best everyday trainer: New Balance Fresh Foam X 880v15 (women's; men's) • Best racing shoes: Asics Metaspeed Edge Paris • Best shoes for trail running: Hoka Tecton X 3 (women's; men's) • Best marathon shoes: Asics Superblast 2 (women's; men's) • Best ultramarathon shoes: Merrell MTL Skyfire 2 (women's; men's) • Best running shoes for flat feet: Mount to Coast P1 • Best running shoes for high arches: Hoka Skyflow (women's; men's) • Best running shoes for wide feet: Altra Torin 8 (women's; men's) • Best running shoes for supination: Brooks Ghost 16 (women's; men's) • Best running shoes for overpronation: Hoka Arahi 7 (women's; men's) • Best running shoes for knee pain: Brooks Glycerin 22 (women's; men's) • Best running shoes to prevent plantar fasciitis: Hoka Bondi 9 (women's; men's) • Best running shoes to prevent shin splints: Saucony Ride 18 (women's; men's) • Best running shoes for Morton's neuroma: Topo Athletic Atmos (women's; men's) • Most stylish running shoes: On Cloud Monster 2 (women's; men's) The best running shoes Priya Parthasarathy, a podiatrist and chairperson of the American Podiatric Medical Association Communications Committee, recommends running shoes that are rigid and supportive enough to withstand the repetitive pounding. 'You don't want your shoes to be able to fold completely in half, like a taco,' she says, adding that she generally doesn't recommend barefoot shoes for anyone other than elite runners who already have strong feet. Additionally, the best running shoes should have a firm, supportive heel counter, which is the back part of the shoe that cups the heel and gives you stability. Scroll on for all the details on our favorites. Best everyday trainer: New Balance Fresh Foam X 880v15 (women's; men's) Why we like it: Hollie Sick, a running shoe content creator who reviews shoes under the moniker FueledbyLolz, wrote in her review that when she worked at a running shoe store, the New Balance 880 was easily one of the best sellers. The New Balance Fresh Foam X is a go-to everyday trainer. It's a stable, neutral shoe that can withstand repeated runs, whether you're doing short or long distances. The midsole provides extra cushioning for comfort, but it still feels firm enough to be supportive and responsive. Reviewers praise the shoe for its spacious toe box, soft soles, good arch support, and padded heel cup. They come in neutral, subdued colors, but runners who want a pop of color can go for the yellow or dark blue ones. Keep in mind: By their nature, everyday trainers aren't specialized, so even though this shoe can handle a variety of surfaces, you may want a specialized shoe for trail runs or speed training. Product details: Weight: 8.4 oz. (women's); 10.7 oz. (men's) | Heel-to-toe drop: 6 mm | Materials: Synthetic materials, including mesh upper, and Fresh Foam X midsole foam with approximately 3% bio-based content | Cushion: Soft | Support: Neutral | Sizes: 5-12 (women's); 7-16 (men's) | Widths: Narrow, standard, wide, extra wide (Why the world's oldest sport is still one of the best exercises) Best racing shoes: Asics Metaspeed Edge Paris (unisex) Why we like it: The Asics Metaspeed Edge Paris is the newest of the Metaspeed Edge series and follows the brand's tradition of naming racing shoes after Olympics host cities. The Asics Metaspeed Edge Paris is a showstopper, with its bright reds, fluorescent yellows, and splashes of bright pink. It's also meant for speed—they're great for high cadence, short-stride runs. This carbon-plated shoe is one of Sick's favorites for races because they're really light, which she says makes her feel extra fast. Carbon plates are known for enhancing propulsion and reducing oxygen consumption, which means that runners can go faster with less energy. The shoe also has a soft, but responsive foam midsole and a rocker geometry that makes for a bouncy ride. Keep in mind: Sick says these shoes aren't intended for recovery runs. They would feel harsh and wear out fast. Carbon-plated shoes tend to have a shorter lifespan than non-carbon-plated running shoes. Product details: Weight: 6.5 oz. (women's and men's) | Heel-to-toe drop: 5 mm | Materials: Motion Wrap 2.0 upper, FF Turbo Plus cushioning, AsicGrip outsole rubber, carbon plate | Cushion: Regular | Support: Neutral | Sizes: 5-14.5 (women's); 3.5-13 (men's) | Width: Standard ( These are the best running shoes for women ) Best shoes for trail running: Hoka Tecton X 3 (women's; men's) Why we like it: The Hoka Tecton X 3 is a carbon-plated trail-running shoe, with winglet additions on the carbon plates designed to provide extra stability as you propel. There's also a sock attachment—what the brand calls a 'gaiter-like extended knit collar.' It resembles a bootie, but it's there to keep out debris. This latest version has deeper, chevron-style lugs on the outsole, which helps grip muddy trails and sandy downhills. 'I recently ran 18 miles in the desert and it felt great the entire time,' Sick wrote in her FueledbyLolz review . 'Plus, my body recovered quickly and I felt a lot better than anticipated the next day.' Keep in mind: These running shoes are expensive. If you're not a serious trail runner, you may want to try a cheaper pair. Some reviewers note the higher stack height, which may be an issue for runners who prefer to have a better feel for the ground. Product details: Weight: 7.9 oz. (women's); 10 oz. (men's) | Heel-to-toe drop: 5 mm | Materials: Extended knit collar, Matryx textile upper, PEBA midsole, carbon fiber plates with winglets, MetaRocker Vibram Megagrip Litebase outsole, and Traction lugs | Cushion: Responsive | Stability: Neutral | Sizes: 5 to 11 (women's); 7 to 14 (men's) | Width: Standard Best marathon shoes: Asics Superblast 2 (women's; men's) Why we like it: The Asics Superblast 2 is ideal for marathon training, due to its light weight and maximum cushion level. The two types of foam strike the right balance of cushioning to protect your feet without being so soft that it affects energy return. Reviewers say the Superblast 2 is versatile enough to work as a daily trainer but responsive enough for speed workouts. The unisex colors include neutrals (white and gray), as well as eye-catching hues, such as teal, magenta, and orange. Keep in mind: The Superblast doesn't have a carbon plate, so runners who like the feel of propulsion may prefer a different shoe. Product details: Weight: 8.8 oz. | Heel-to-toe drop: 8 mm | Materials: Engineered mesh upper material, gusseted tongue wing fit system, FF Turbo Plus and FF Blast technologies, Aharplus heel plug rubber, reflective details, and trampoline-inspired outsole design | Cushion: Maximum | Support: Neutral | Sizes: 5-14.5 (women's); 3.5-13 (men's) ( These are the best running shoes for men ) Best ultramarathon shoes: Merrell MTL Skyfire 2 (women's; men's) Why we like it: The MTL Skyfire is a top pick for ultramarathon runners, who need a shoe that's lightweight to reduce energy expenditure, grippy to handle all types of terrain, and breathable to prevent overheating. The MTL Skyfire (winner of the 2022 ISPO Award , which recognizes innovation in the sports industry), fits the bill with a carbon plate between the 'FloatPro' foam midsole and the Vibram MegaGrip outsole. Kate Olson, winner of multiple ultramarathons, calls the Merrell MTL Skyfire 2 her perfect trail shoe. 'My feet are really, really strong from running in shoes that require them to feel the ground,' she says. Reviewers also like the shoe for its minimalist design. This shoe comes in two striking color combinations: white-orange and orange-blue. Keep in mind: The MTL Skyfire has a minimalist midsole, which appeals to experienced runners, but beginner runners may benefit from a shoe with more cushioning. Product details: Weight: 5.8 oz. (women's); 6.9 oz. (men's) | Heel-to-toe drop: 6 mm | Lug: 5 mm | Materials: FloatPro foam midsole, FlexPlate carbon plate, Vibram Megagrip outsole, breathable engineered mesh, TPU upper, recycled laces and recycled mesh footbed cover | Stack height: 25-19 mm | Sizes: 5-11 (women's); 7-15 (men's) (The brain has a secret survival trick to endure a marathon) Best running shoes for flat feet: Mount to Coast P1 Why we love them: Mount to Coast was founded in 2024 by designers from Asics, Brooks, and Nike, who wanted to focus on shoes for long-distance running. Parthasarathy recommends the Mount to Coast P1 to her patients with flat feet. Runners with flat feet often overpronate, which means that their feet roll inward. Mount to Coast P1 shoes have 3D Archrail technology and a midfoot support cage to reduce excessive foot movement. Although Mount to Coast shoes are built to withstand ultra-long-distance running, Parthasarathy says she also wears the P1s on outdoor walks and for travel. Reviewers like that these shoes are light, well-cushioned, and durable. Keep in mind: The Mount to Coast P2 comes only in white, black, and gray. These colors are sleek and sophisticated, but runners who prefer to meld function with wilder style may want to look elsewhere. Product details: Weight: 9.9 oz. | Heel-to-toe drop: 10 mm | Materials: 3D Archrail support, LightCell foam, Dual-Zone insole, circular knit upper | Cushion: Between balanced and plush | Stability: Stable | Sizes: 5-11 (women's); 7-14 (men's) | Width: Standard ( The best trail running shoes, according to the running pros ) Best running shoes for high arches: Hoka Skyflow (women's; men's) Why we like it: The Hoka Skyflow is known for its Early-Stage MetaRocker, which means the shoe has a more curved shape designed to roll more smoothly in the transition from the heel to the forefoot. Fans of rockers say it makes each stride feel smoother. This shoe is Parthasarathy's pick for runners with high arches, who need extra cushioning and arch support. The Skyflow has extra soft midsoles made of Hoka's super-critical EVA foam. Runners with high arches also benefit from flexible shoes that promote natural foot movement. The Skyflow's outsole has strategic cutouts to make the shoe more flexible. The Skyflow also has a wider toe box, which is helpful for high-arched feet that tend to have a narrow midfoot but a broader forefoot. Keep in mind: Because of all the cushioning, the Skyflow is a heavier shoe. The soft midsole means the shoe is less responsive, which may not be a good match for runners who want a firmer ride for racing. Product details: Weight: 8.6 oz. (women's); 10 oz. (men's) | Heel-to-toe drop: 5 mm | Materials: Sleek collar construction, creel jacquard upper, dual-gusseted tongue, reflective flash film details, SCF EVA midsole, heel-focused Active Foot Frame, early stage MetaRocker Asymmetrical midsole tooling, durable podular high-abrasion outsole | Cushion: Balanced | Stability: Neutral | Sizes: 5-12 (women's); 7-16 (men's) | Width: Regular and wide Best running shoes for wide feet: Altra Torin 8 (women's; men's) Why we like it: Altra shoes are known for having a wider toe box and a zero heel-to-toe drop. The Altra Torin 8 is one of the most cushioned zero drop shoes from Altra's line. Altras's wide toe boxes were designed to mimic the barefoot experience, allowing toes to spread naturally, while still providing protection. When toes splay, you can push off your forefoot more efficiently, which experts say may improve foot strength. Reviewers also appreciate the Altra Torin 8's plush midsole and the mesh upper that helps keeps feet cool. Keep in mind: Zero drop shoes are meant to place your foot in a natural position, but they may not be ideal for runners with tight calves or those who need more arch support or stability. You should check with your doctor to make sure flat-sole running shoes are right for you. Product details: Weight: 8.4 oz. (women's); 10.15 oz. (men's) | Heel-to-toe drop: 0 mm | Stack height: 30 mm | Materials: Jacquard mesh upper, Altra Ego Max midsole, and rubber outsole | Cushion: High | Support: Neutral | Sizes: 5.5-12 (women's); 7-15 (men's) | Width: Regular and wide ( Treat your feet after a long run with these recovery shoes ) Best running shoes for supination: Brooks Ghost 16 (women's; men's) Why we like it: Brooks Ghosts are a popular running shoe that often shows up on best lists. Sick says it's one of those shoes that fanatics like her father rave about and recommend to all their friends. Ghosts are known for their versatility—the flexible toe box helps these shoes fit a variety of foot shapes. The neutral cushioning is also great for different foot arches. Parthasarathy recommends Ghosts for supinators, runners whose feet roll outward. About five-10 percent of runners supinate, which puts them at higher risk of ankle sprain, shin splints, stress fractures, and other injuries, without the right cushioning to absorb the shock as the foot hits the ground. If your shoes are more worn at the outer edge of the heel, you're likely supinating. Keep in mind: The Ghost may not work for runners with flat feet who overpronate and need more arch support. It also has a relatively high heel-to-toe drop, which may not work for those with tighter Achilles tendons. Product details: Weight: 9 oz. (women's); 9.5 oz. (men's) | Heel-to-toe drop: 12 mm | Materials: DNA Loft v3 cushioning, soft midsole, segmented crash pad, engineered air mesh upper | Cushion: Moderate | Support: Neutral | Sizes: 5-13 (women's); 7-15 (men's) | Width: Narrow, medium, wide, and extra wide (Here are 5 places with the most incredible running trails in the world) Best running shoes for overpronation: Hoka Arahi 7 (women's; men's) Why we like it: The Hoka Arahi 7s are a stability shoe, which means it has extra support and is designed to control excessive foot motion. This is important for people who overpronate, which means that their foot rolls inward when they walk or run. The Hoka Arahis's J-Frame technology is designed for overpronators. Firm material runs along the inner part of the shoe in a 'J' shape, which helps prevent the inward rolling. Reviewers like that this shoe is more lightweight compared to other stability shoes. Keep in mind: Although this shoe is lightweight for a stability shoe, the Hoka Arahis may still feel bulky for runners who want to do speed work and feel like they're flying across the road. Product details: Weight: 8.1 oz. (women's); 9.9 oz. (men's) | Heel-to-toe drop: 5 mm | Materials: Supportive flat-knit upper, dual gusset J-Frame midsole support, zonal rubber, extended heel pull, plush tongue, compression molded EVA midsole, and Durabrasion rubber | Cushion: Balanced | Stability: Stable | Sizes: 5-12 (women's); 7-15 (men's) | Width: Regular and wide ( Need a running hat? Here are a few experts love .) Best running shoes for knee pain: Brooks Glycerin 22 (women's; men's) Why we like it: Brooks Glycerin 22, another bestseller for the brand, is similar to the best-selling Brooks Ghost but with more cushion. The newest version has been updated with the brand's 'DNA Tuned' foams, which the brand says are infused with nitrogen and have different cushioning zones. This cushioning is designed to absorb impact and help reduce the shock that puts stress on the knees. In addition to a super-soft midsole, the Glycerin has a segmented crash pad meant to foster a smoother heel-to-toe transition. This also reduces jerky movements that can aggravate the knee. Keep in mind: The Glycerin may feel bulky for runners who want lighter shoes for faster runs. Product details: Weight: 9.1 oz. (women's); 10.2 oz. (men's) | Heel-to-toe drop: 10 mm | Materials: Jacquard knit upper, nitrogen-infused DNA Tuned cushioning in the midsole | Support: Neutral | Sizes: 5-12 (women's); 7-15 (men's) | Width: Medium, wide, and extra wide Best running shoes to prevent plantar fasciitis: Hoka Bondi 9 (women's; men's) Why we like it: Hoka Bondis are the brand's most cushioned shoes. Outside of running, these shoes are popular in healthcare settings, where doctors and nurses spend long hours on their feet. The maximum cushioning is great for shock absorption, and reviewers say that the Durabrasion rubber makes the shoe very durable. Parthasarathy recommends the Bondis to her patients with plantar fasciitis, one of the most common runner injuries. You want a shoe that 'feels as if it were cradling your foot and cushioning that will mold to your unique foot shape,' she says on Instagram . Keep in mind: Critics of the Bondi think it's too soft, and they don't like how their feet sink into the cushion. It's also a bulkier, heavier shoe that's better for long-distance running or walking, over speed. Product details: Weight: 9.3 oz. (women's); 10.5 oz. (men's) | Heel-to-toe drop: 5 mm | Materials: 3D molded collar, super critically foamed EVA engineered mesh with 55% recycled polyester (according to the brand), reflective upper details, extended heel pull, smooth MetaRocker rearfoot-focused Active Foot Frame, molded EVA sock liner, and Durabrasion rubber outsole | Cushion: Plush | Stability: Neutral | Sizes: 4-12 (women's); 7-16 (men's) | Width: Regular, wide, and extra wide ( Running pros and eye experts say these are the best sunglasses for runners ) Best running shoes to prevent shin splints: Saucony Ride 18 (women's; men's) Why we like it: Shin splints are typically caused by overuse and repetitive stress on the muscles and tissues along the shin. To prevent them, Parthasarathy says you need running shoes with structured, supportive cushioning and recommends a lightweight, neutral shoe. Saucony Rides are a classic everyday trainer with a low-density cushion technology that makes them soft and responsive. They've become lighter and more comfortable, with better performance features, since they were released in 2008. Keep in mind: People whose feet require maximum cushioning or greater stability may not find what they're looking for in the Saucony Rides. Product details: Weight: 8 oz. (women's); 9.1 oz. (men's) | Heel-to-toe drop: 8 mm | Materials: Pwrrun+ foam, breathable engineered upper, heel collar, and enhanced rubber sole | Cushion: Medium | Support: Neutral | Sizes: 5-12 (women's); 7-15 (men's) | Width: Regular and wide Best running shoes for Morton's neuroma: Topo Athletic Atmos (women's; men's) Why we like it: Like the Altra Torin 8, our top pick for wide feet, Topo shoes have wider toe boxes, which is essential for runners suffering from Morton's neuroma. This is a pain that occurs usually on the ball of your foot between the third and fourth toes due to nerve pain. A narrow toe box can crush toes, making your feet more prone to issues like neuromas or metatarsalgia, says Parthasarathy. The wider toe box in the Topo Athletic Atmos means toes can spread naturally, which can help reduce the pressure on the forefoot and the nerve. Reviewers say the Atmos shoes are durable, as well as versatile. You can transition from road runs to light trails without an issue. Keep in mind: These are firm, functional shoes, so runners who prefer softer, plusher shoes may not like Topos. Product details: Weight: 8.4 oz. (women's); 10.2 oz. (men's) | Heel-to-toe drop: 0 mm | Stack height: 30 mm | Materials: Altra Ego Max midsole foam, mesh upper, molded heel collar| Cushion: High | Support: Neutral | Sizes: 5.5-12 (women's); 7-15 (men's) | Width: Standard and wide ( Don't skip your run in cold weather. Try this chill-blocking gear .) Most stylish running shoes: On Cloud Monster 2 (women's; men's) Why we like it: On is a Swiss brand known for their CloudTec cushioning. With the Cloud Monster, it's easy to imagine you're running on clouds because the landing is soft, and the Speedboard plate gives you a springy bounce. Although it's a heavier shoe, the way it rebounds makes you feel light on your feet. With a minimalist, futuristic design, it's also eye-catching. The cushioning system is made of little pods under the sole reminiscent of jagged monster teeth. 'At first, I thought, 'You've got to be kidding me,' and I didn't like them,' says Arnold. 'But they're great running shoes. They look cool and offer a really great ride. I run in them a lot and like wearing them around in general.' Keep in mind: Some reviewers say the pods can lose their integrity faster than cushioning in other shoes. Product details: Weight: 8.8 oz. (women's); 10.58 oz. (men's) | Heel-to-toe drop: 6 mm | Materials: Polyester and recycled polyester (according to the brand), nylon-blend Speedboard plate, CloudTec cushioning, dual-density Helion superfoam, and foam insert | Cushion: Maximum | Sizes: 5-11 (women's); 7-14 (men's) | Width: Standard How I chose the best running shoes • Third-party reviews: I scoured customer reviews, expert analysis, best-of lists, and video commentary on the latest running shoes. • Expert opinions: I interviewed Hollie Sick, the California-based running influencer behind FueledbyLolz who wrote a Guide to Running Shoes ebook ; Ashley Arnold, the Montana-based head of brand marketing at Fleet Feet, who is the former editor of Trail Runner Magazine and won the Leadville Trail race in 2013; California-based ultramarathon winner Kate Olson, who runs the website L.A. Running Connoisseur ; and Maryland-based podiatrist Priya Parthasarathy, chair of APMA's Communications Committee, who creates video content about her running shoe recommendations. • Informal polling: I chatted with family, friends, local run club leaders, and running shoe associates about what shoes they recommend. • The APMA seals: I took the American Podiatric Medical Association's Seal of Acceptance and Seal of Approval into consideration. These stamps of approval are awarded to products the association deems promote good foot health. Tips for buying running shoes According to a study by The Journal of Foot & Ankle Research , about two out of three people wear sneakers that don't fit properly. When you're shopping for the best running shoes, it's best to go in person to a shoe store, where someone can measure your foot. Note: Your foot size can change over time. Some people have more neutral foot shapes and running gaits, which makes it easier to find shoes that work for them. Others may benefit from getting a 3D foot scan, which is available at many running specialty stores, or a consultation from a podiatrist, who can give you a more thorough analysis of your needs. Trial and error is the only way to figure out which shoes are best for your feet. But here are the basic elements to consider: Foot shape When it comes to the shape of your foot, the most important thing to consider are your arches. Are they high, low (flat feet), or neutral? If you have wide feet, you should opt for shoes with a wide toe box, like our top picks, the Topo Athletic Atmos (women's; men's) and Altra Torin 8 (women's; men's). An expert will help you figure out where you fall on these spectrums. Gait Your gait is how your body moves when you run. If your feet roll inward, or pronate, you may do well with a shoe like the Hoka Arahi 7 (women's; men's). If your feet roll outward, also called supination or underpronation, you may want to try a shoe like our pick, the Brooks Ghost 16 (women's; men's). Knowing how you run will not only ensure you're comfortable, but also help prevent injuries. Terrain Running shoes are generally categorized as road running and trail running. Road running shoes are good for pavement, treadmills, dirt, gravel, or running tracks. Trail running shoes, like our top pick, the Hoka Tecton X 3 (women's; men's), have grippy outsoles for handling rocky surfaces, wet areas, soft surfaces such as grass, steep inclines, and slippery descents. Activity Consider whether you'll be going on easy runs, sprints, or long-distance challenges. Will you also be using them for walking or cross-training? Our top pick, the Asics Metaspeed Edge Paris, is great for racing, but carbon-plated shoes are less necessary if you prefer short, leisurely jogs. Comfort In general, running shoes don't need a 'breaking in' period, says Arnold. They should feel comfortable right out of the box. If they don't, even after a light jog around the store or your house, then try another pair. Fit You want a thumb's width of space between the end of your longest toe and the end of the shoe. Make sure you have enough room to wiggle your toes. Your toes should splay (spread out and apart) when you land, says Arnold. But running shoes shouldn't be so big that your heels slip around while jogging. Frequently asked questions Which brand is best for running shoes? The most popular brands aren't necessarily the best, but it's fair to assume that runners aren't going to keep buying shoes that hurt their feet. According to the 2024 National Shoe Brand Trends report , the most popular shoe brands in running North American endurance events in 2024 were Nikes, Brooks, Sauconys, Asics, and Hokas. All are represented on our list above. Should you go up or down a size in running shoes? Experts generally recommend going up a size in running shoes, especially if you're running long distances. As you run, your feet swell, so you don't want your toes to feel squished. It's also not fun when you get bunions, blisters, bruised toenails, or stress fractures. How can you take care of your running shoes? When you're done running, keep your shoes in a dry, climate-controlled space, advises Arnold. It's especially important to clean off mud because it can be abrasive to the shoe. It's also important to 'run on surfaces for which the shoes are designed,' says Arnold. Trail shoes will wear out faster if you take them on the road and vice versa. When is it time to get a new pair of running shoes? Running shoes typically last between 300 and 500 miles. Signs that it's time to get a new pair of shoes include: worn-out treads, bald patches on the sole, soles that are no longer bouncy, and post-run aches and pains that weren't there before. Generally, experts recommend having a few pairs of running shoes to rotate, which can also help slow down wear and tear. Ada Tseng has been running since she was in high school cross country and track, where she competed in the mile and two-mile. She's the co-author of Breaking Into New Hollywood , host of the Saturday School podcast, and a former assistant editor at the Los Angeles Times, where she created guides on everything from running clubs to Costco and karaoke. Follow her on Instagram . *Although we are sharing our personal opinions of these experiences or products with you, National Geographic is not endorsing these experiences or products on behalf of anyone. It has not performed product safety testing on any of these products, did not manufacture them, and is not selling, or distributing them and is not making any representations about the safety or caliber of these products or experiences for individual consumers. Prices and availability are subject to change from the date of publication.