Best Jogging Shoes Reviewed & Rated for Quality

Looking for the perfect jogging shoe has never been easier. The top shoes in this list will blow your mind with all of the added benefits and features at an affordable price! In 1917, Goodyear produced the first shoe as an athletic shoe. Since that time, jogging shoes have come very long way in the sense of style and comfort. With many choices to choose from, here we have it all narrowed down to a science!

Last Updated: January 17, 2018
By Alice Frutis:

This update extended the list to the top 15 best jogging shoes. A criteria section was added to shed light on the features and characteristics that make the listed shoes the best for jogging. A FAQ was added, as well, to help the reader make an educated decision about their next pair of jogging shoes. 

Featured Recommendations

ASICS GEL-Venture 5
  • ASICS GEL-Venture 5
  • 4.4 out of 5
    Our rating
  • Gel Cushioning System
  • Price: See Here
NIKE Revolution 3
  • NIKE Revolution 3
  • 4.4 out of 5
    Our rating
  • Padded Tongue and Collar
  • Price: See Here
  • PUMA Osu NM
  • 4.2 out of 5
    Our rating
  • Grooved Sole
  • Price: See Here

Your feet are everything to you. Having constant pain in your feet is definitely a drag when it comes to working out. Choosing a shoe that will support your athletic needs is very important. Improper shoes can lead to damage of the feet, eventually putting a halt to whatever it is that you enjoy to do. As important as feet are to jogging, the correct shoe is equally as important as you will need the most comfortable style to help you maintain your performance. Depending on your feet, there are different  features that you will need to look for.

Arch support is key when it comes to elimination pain while jogging. If you do not have the proper arch support your feet will feel as if they are ready to give up, just steps into the jog. While jogging creates shock, shock absorb shoes are also incredibly beneficial. Here, you will find a large selection that offer qualities to fit your needs as an athlete or for everyday use. Put pain in the past, shop for your comfort!


15 Best Jogging Shoes


1. ASICS GEL-Venture 5

Relax your feet in the ASICS GEL-Venture 5 Running Shoe. Each shoe is designed to prevent pain and assist in each step you take. With the ability to absorb shock, these shoes will keep your feet stabilized at all times. The ASICS GEL-Venture 5 Running Shoe offers a trail sole with multi-traction purposes. You can use this shoe to carry you in comfort, where ever you go.
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Gel Cushioning System
The ASICS GEL-Venture 5 Running Shoe offers a gel cushioning system that will absorb shock with every step that you take. The gel cushioning system spreads throughout the entire sole of the shoe, offering you maximum comfort at all times.

The ASICS GEL-Venture 5 Running Shoe offers a trail like sole with multi-surface traction. Take the ASICS GEL-Venture 5 Running Shoe anywhere outdoors and know that you will have supreme slip resistance to natures natural elements.

Cost and Value
The ASICS GEL-Venture 5 Running Shoe has a lot to offer the runner. Mesh upper allows a constant airflow on hot and sweaty days while a gel cushion gives you an excellent sense of comfort. Stay pain free with the ASICS GEL-Venture 5 Running Shoe's orthopedic, removable sole. With a grip this strong, you can't pass this up!
  • Orthopedic Insole
  • Gel Cushion
  • Arch Support
  • Multi-Surface Grip
  • Mesh Upper
  • Runs Large

2. NIKE Revolution 3

The NIKE Revolution 3 Running Shoe is a super durable yet lightweight running shoe that is bound to get you from place to place in comfort and style. With a mesh upper the NIKE Revolution 3 Running Shoe is bound to keep you on your toes with limited weight and constant air flow. The added arch support takes the shock out of your step.
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Mesh Upper
The NIKE Revolution 3 Running Shoe is made with a mesh upper that gives constant breathability. Benefits of mesh include airflow, disease free feet, comfort, and flexibility. Mesh will keep your feet stink free too!

Padded Tongue and Collar
The NIKE Revolution 3 Running Shoe offers extra padding for your comfort. The tongue and collar of this shoe keeps constant comfort and support with extra padding in this shoe. The extra padding will help prevent rubbing and pain and also maintain stability in the ankle.

Cost and Value
Comfort and stability are key benefits of the NIKE Revolution 3 Running Shoe. Maintaining constant stability, the collar and tongue of this shoe assist in great support. The mesh upper allows for sweaty feet to be a thing of the past and never allow your shoes to obtain a foul odor. Shock absorbing foam insoles will assist in running or walking on any surface. The benefits outweigh the cost with the NIKE Revolution 3 Running Shoe.
  • Mesh Upper
  • Foam Insole
  • Padded Collar and Tongue
  • Added Arch Support
  • Seams Pull Away

3. Adidas Speed Trainer 2

This lightweight, all purpose shoe is ideal for early morning jogs. Offering a mesh upper and a durable EVA insole, the adidas Performance Speed Trainer 2 Training Shoe is nothing but flexibility and comfort for your feet. The incredible and durable outsole that the adidas Performance Speed Trainer 2 Training Shoe has to offer will ensure traction on any surface and flex grooves prevent slipping and absorb all the shock.
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EVA Midsole
The adidas Performance Speed Trainer 2 Training Shoe offers an EVA midsole which is designed to take more of an impact, resistant to stress cracks, and helps with absorbing the shock within the shoe while out on a job.

Flex Grooves
The adidas Performance Speed Trainer 2 Training Shoe offers an outsole that has flex grooves on the bottom. The flex grooves are extremely flexible and responsive making the flex grip perfect for any surface. Jog inside or out, this grip will keep you going.

Cost and Value
The adidas Performance Speed Trainer 2 Training Shoe guarantees a cushioned and comfy jog, every time. Eva midsoles are both on the eco-friendly side and promote great shock absorption. Added flex grooves allow for your jogging shoes to grip and be versatile in any situation. Mesh uppers are durable and breathable, making the adidas Performance Speed Trainer 2 Training Shoe an ideal jogging shoe.
  • Flex Grooves
  • EVA Midsole
  • Flexible Upper
  • Lightweight Materials
  • Very Narrow

4. Skechers Sport Equalizer 2.0

4. Skechers Sport Equalizer 2.0
With a high impact absorption, the Skechers Sport Men's equalizer 2.0 True Balance Sneaker is the perfect shoe for your daily jogs or casual walks in the park. Dual support for the foot and heel make this shoe incredibly comfortable and will support your feet with every move that you make. Added comfort at the collar, this shoe will make sure you are comfortable from toe to heel, at an attractive price.
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Gel-Cool Memory Foam
The Skechers Sport Men's equalizer 2.0 True Balance Sneaker offers a gel cooled memory foam that is both cooling and designed to take a bigger hit than normal foams. The gel cooled memory foam throws away heat and brings in the cool, allowing your feet to remain comfortable.

The Skechers Sport Men's equalizer 2.0 True Balance Sneaker is one of the lightest shoes available in this market. Made with durable, yet powerful lightweight materials, this shoe is both made to last and give a natural feel with all of your performance needs.

Cost and Value
Full of sturdy stability, the Skechers Sport Men's equalizer 2.0 True Balance Sneaker gives a lightweight and comfortable feel while protecting your feet from hard impact. With great absorption, this shoe is known to keep comfort for miles with advanced technology throughout the sole that stops shock and gel cooled memory foam to enhance cooling features. All at an affordable price.
  • Arch Support
  • Gel Cooled Memory Foam
  • Mesh Material
  • Exceptional Flexibility
  • Weak Lace Loops

5. Under Armour Micro G Assert 6

5. Under Armour Micro G Assert 6
The excellent benefits that the Under Armour Micro G Assert 6 has to offer is totally worth the price. Specializing in comfort, the Under Armour Micro G Assert 6 has several different technologies that will ensure maximum comfort and durability. Lightweight and stylish this shoe will support your every need and can be worn everywhere.
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Eva Shockliner
The Under Armour Micro G Assert 6 offers a cushy, comfortable insert that that helps absorb extreme shocks from everyday runs or hikes. The EVA Shockliner is designed to mold and contour to the foot, giving maximum support.

Micro G Foam
The Under Armour Micro G Assert 6 has an added foam insert that is incredible to take off and stop for all your running needs. The Micro G foam is the most responsive foam that can be put into a shoe as it is incredibly bouncy.

Cost and Value
With all of the unique features of this shoe, it will be hard for you to pass it up. The Under Armour Micro G Assert 6 offers a bouncy Micro G foam that that contours to your feet giving maximum comfort and stability. The mesh upper offers constant breathability and a no odor material. Keeping these shoes long lasting and money saving.
  • Odor Free
  • Micro G Foam
  • EVA Shock Liner
  • Added Stability to Lock in Foot
  • Runs Small
  • Narrow Shoe Wall

6. Vibram KSO EVO

6. Vibram KSO EVO
The Vibram KSO EVO Cross Training Shoe is a diverse and incredibly lightweight shoe that makes your jog go by fast and easy. This shoe fits very natural to the foot, keeping a natural feel on jogging. Icetrek outsoles make any surface a playing field with the Vibram KSO EVO Cross Training Shoe. Light padding gives you maximum comfort and speed lace systems allow you to get up and go. With a shoe this good, you will feel as if you are jogging barefoot with an added outsole.
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Vibram Outsole
The Vibram KSO EVO Cross Training Shoe offers an outsole so good, it makes it versatile for a variety of surfaces, even during the winter months. The maximum grip on the bottom of the Vibram KSO EVO Cross Training Shoe makes any dry, wet, slippery, or icy surface, a place for a jog.

FiveFinger Feel
The Vibram KSO EVO Cross Training Shoe offers the best feel for your feet by providing a slot for each toe. This comfortable experience is designed to give you a natural feel with ultimate comfort as you jog.

Cost and Value
The all natural Vibram KSO EVO Cross Training Shoe gives you optimal comfort with thick midsoles that absorb shock and Fivefinger technology that gives you a natural feel. Lightweight bungee laces give you a secure fit and easy on and off access to this shoe. As versatile as this shoe is, jog on any surface and stay upright with the maximum grip that this shoe offers.
  • Fivefinger Technology
  • EVA Midsole
  • Speed Lace 
  • Vibram Outsole
  • Soft Lining
  • Difficult to Break In

7. Onemix Lightweight Air Cushion

7. Onemix Lightweight Air Cushion
This lightweight shoe is made to feel as if you are walking on clouds. What more could you want in a shoe? The Onemix Lightweight Air Cushion Sport Running Shoes is made with an air cushion support that helps you glide through your work out and gives you the maximum support. Made durable, this shoe is not put together with glue and will not fall apart within the first few months. Best value around!
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Air Cushion Sole
The Onemix Lightweight Air Cushion Sport Running Shoes has an air feel to it. The air cushioned soles provide the right bounce to keep your game strong. The air cushioned soles are also in place to keep the feet in shape by absorbing maximum shocks. Keep your feet fit and safe from pain with the Onemix Lightweight Air Cushion Sport Running Shoes.

The Onemix Lightweight Air Cushion Sport Running Shoes offers a great multi-surface traction that will assist in performance and grip. Run, walk, or drive in these shoes and feel safe knowing you will not slip.

Cost and Value
The Onemix Lightweight Air Cushion Sport Running Shoes is one of the best air cushioned shoes available on the market to date! These shoes will protect your feet and keep a great traction at all times while on the field. The added deodorant foam will keep both your feet and shoes smelling fresh and also keep you in style with the great colors to chose from. All at an attractive rate, feel the freedom that the Onemix Lightweight Air Cushion Sport Running Shoes have to offer you!
  • Air Cushioned
  • Deodorant Foam
  • No-Slip Traction
  • Stylish
  • Not Glued
  • Runs Narrow
  • Tight in Toes

8. Mizuno Wave Rider 19

8. Mizuno Wave Rider 19
The all purpose Mizuno Wave Rider 19 Running Shoe demands comfort from the flexible outsole and foam insole. This shoe is highly rated for its mesh upper, offering supreme breathability and the outsole that creates a smooth heel to toe connection. Contouring and cooling, the Mizuno Wave Rider 19 Running Shoe is ideal for any occasion and provides a fresh, comfortable stride, every time.
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X10 Carbon Rubber Heel
The Mizuno Wave Rider 19 Running Shoe offers maximum comfort with its X10 Carbon heel technology. This technology provides a comfortable heel to toe stride with every step that you take. Designed to assist in alignment, this shoe is ideal for jogging.

Parallel Wave
Added Parallel Wave technology in the heel is designed to absorb impact and distribute shock waves throughout the shoe rather than maintained in one spot. The Mizuno Wave Rider 19 Running Shoe gives you a very smooth step with this added technology.

Cost and Value
The comfort in the Mizuno Wave Rider 19 Running Shoe is unbelievable. Offering so many features for comfort, this shoe gets high ratings for its shock absorption and extra support to the heel, making your jog totally bearable. Support your feet with the Mizuno Wave Rider 19 Running Shoe.
  • Parallel Wave
  • X10 Carbon Heel
  • U4ic Midsole
  • Extreme Flexibility
  • Removable Contoured Insole
  • Bunching in the Midsole

9. PUMA Osu NM

9. PUMA Osu NM
Looking for the best running shoe at an excellent rate? These super cool shoes will support your feet and allow a constant flow of air. The PUMA Osu NM Cross-Training Shoe have a grooved sole with a strap for easy on and off. The strap also serves the purpose of constant ankle support while running or walking. This laceless cross trainer is the best bang for your buck!
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The PUMA Osu NM Cross-Training Shoe is an excellent shoe in the sense of flexibility and allowing extra toe room. The PUMA Osu NM Cross-Training Shoe fits snug while also giving your toes and feet that extra room for a natural feel. Added flexibility allows a step up in performance and speed!

Grooved Sole
The PUMA Osu NM Cross-Training Shoe has a grooved sole that offers a lot to the feet. With a shock absorption like none other, the groove sole also allows added cushion for the comfort. The PUMA Osu NM Cross-Training Shoe has an excellent grip due to the grooved sole, making this an all purpose shoe.

Cost and Value
Ready, set, run! The PUMA Osu NM Cross-Training Shoe has an excellent cushy and comfy feel that will keep your feet on clouds all day long. At an affordable price, the PUMA Osu NM Cross-Training Shoe offers you features that the most expensive shoe carries. Being as this shoe is a no lace, an added strap allows you to secure your foot at the right comfort for the morning run. The PUMA Osu NM Cross-Training Shoe is an incredibly stylish shoe that will leave your competitors jealous for their own.
  • No Lace
  • Added Strap for Security
  • Grooved Outsole
  • Spacious
  • Mesh Material
  • Narrow Sole Bed

10. Reebok Crossfit Nano 4.0

10. Reebok Crossfit Nano 4.0
Made for the elements, the Reebok Crossfit Nano 4.0 Training Shoe has an amazing toe wrap that is designed to keep your feet moving in any situation. The Reebok Crossfit Nano 4.0 Training Shoe offers so many added features that will make your head spin. Metasplit flex grooves keep your feet moving while ultimate lightweight materials make up this shoe to give you a natural feel, every time.
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Internal Fit Frame
With the added durability of the Internal Fit Frame, the Reebok Crossfit Nano 4.0 Training Shoe is made to last. Giving you optimal support and protection, these shoes are known to get the job done without a flinch. Now thats durable!

EVA Midsole
The Reebok Crossfit Nano 4.0 Training Shoe offers the amazing foam EVA midsole for maximum comfort and contour. The EVA Midsole is designed to protect your feet from impact while absorbing any shock that may hit your shoe. The Reebok Crossfit Nano 4.0 Training Shoe has comfort in every step.

Cost and Value
Stay aligned and comfortable in the Reebok Crossfit Nano 4.0 Training Shoe. EVA midsole will help shield and protect the foot while added durability helps maintain this shoe. Versatile, this shoe is designed to control your step in a natural way and retain great traction on any surface. Added toe wrap allows your to jog in the rain or shine, keeping your feet out of the elements and safe from environmental hazards. How could you say no to the Reebok Crossfit Nano 4.0 Training Shoe?
  • Toe Wrap
  • EVA Midsole
  • Internal Fit Frame
  • Protection Wrap
  • Metasplit Flex Grooves
  • Arch Support Very High
  • Runs Wide

11. ASICS GT 1000 4

11. ASICS GT 1000 4
The ASICS GT 1000 4 is branded as a “stability shoe.” It lives up to its name with a special flex groove design, but that’s not all it has going for it. The GT 1000 4 comes with exceptional cushioning and a flexible mesh construction. The rubber sole of this shoe promises to provide traction on the trail and road.
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DuoMax Support
This feature is a dual-density midsole. This midsole’s purpose is to support your feet to reduce discomfort, but it is also carefully placed to stabilize the wearer as they jog.

Guidance Line Flex Grooves
The ASICS GT 1000 4’s outsole features a long, curved groove up the middle of the shoe, small triangular grooves, and several horizontal grooves along the outside of the shoe.

Cost and Value
The ASICS GT 1000 4 rests in the middle price range. It’s more affordable than several other shoes on this list. The rubber sole and grooves will ensure good traction.


  • DuoMax Support
  • Guidance Line Flex Grooves
  • Rear and Forefoot GEL Cushioning
  • spEVA Foam Midsole
  • Mesh Construction
  • Stability Overlays
  • Rubber Sole


  • Runs small
  • Poor arch support

12. Saucony Triumph ISO 2

12. Saucony Triumph ISO 2
The Triumph ISO 2 comes with EVERUN, RUNDRY, TRI-FLEX, iBR+, and ISOFIT technology built in for a comfortable, stable jog or run. The cushioning is superb, the iBR+ outsole is made of a lightweight rubber compound, and the ISOFIT technology allows the upper to mold to your foot comfortably for the best fit. The upper is a breathable, supportive material.
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This plush collar has RUNDRY technology built into it, so it wicks moisture effectively for a more comfortable jog. The collar’s dryness also reduces the likelihood of the shoe sliding.

TRI-FLEX Grooves
The TRI-FLEX Grooves in the sole of this shoe make it flexible so that it moves with your feet without the impact or pain found in a more inflexible sole.

Cost and Value
The Triumph ISO 2 can be found in the middle-to-high price range. This model of shoe comes with many excellent features for your comfort, making it worth the price tag.
  • RUNDRY Collar
  • TRI-FLEX Grooves
  • iBR+ Outsole
  • ISOFIT Upper
  • EVERUN Continuous Cushioning
  • Breathable Mesh Construction
  • Runs small
  • Treads may come loose

13. Nike Air Zoom Pegasus 32

13. Nike Air Zoom Pegasus 32
The Pegasus was one of the earliest running shoes ever built and this model is an especially strong athletic shoe. It has built-in cushioning via the Zoom Air unit in the heel and the crash rail, but it also sports a rubber outsole for traction and a breathable mesh upper for temperature management. This Nike model is excellent for jogging.
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Flywire Cables
The Flywire Cables in this shoe are filaments built into the upper of the shoe to provide support and a secure fit. These cables connect the shoelaces to the outsole.

Crash Rail Underfoot
The crash rail is a rubber strip built into the outsole of the shoe for a smoother jog or run. It reduces the impact of each step on your feet.

Cost and Value
The Nike Air Zoom Pegasus 32 shoe can be found for a middle-to-high price, depending on where you get it. The Pegasus is a well-established and popular Nike product line.
  • Flywire Cables
  • Crash Rail Underfoot
  • Heel Zoom Air Unit
  • Flexible Forefoot
  • Rubber Sole
  • Mesh Construction
  • Sizing runs narrow
  • May be difficult to clean

14. AVIA Avi-Tangent

14. AVIA Avi-Tangent
This classy athletic shoe may not make a loud statement, but it’s a lovely shoe. It’s excellent for jogging indoors or on the sidewalk. The insole is removable, so if you have custom orthotics, you can replace the insole with them. The upper is faux leather. The padded tongue and collar are meant to offer extra cushioning for your feet.
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Cantilever Heel
The Cantilever Heel is a centered heel over a concave sole, which means the sole curves upwards towards your foot’s arch. This heel and sole design simulates a trampoline effect.

EVA Midsole
The EVA Midsole is designed to cushion your feet, but it is also designed to provide support to stabilize your step. This particular EVA midsole supports your heel the most.

Cost and Value
The AVIA Avi-Tangent, or AVIA A1433, has some of the lowest price points on this list. It’s perfect for anyone jogging on a budget. It is also quite versatile.
  • Cantilever Heel
  • EVA Midsole
  • Removable Insole
  • Faux Leather Upper
  • Soft Lining
  • Sizing may run small
  • Collar may rub ankles

15. Nike Free RN

15. Nike Free RN
This Nike shoe comes with a number of features, including their Flywire cables and synthetic mesh design. This shoe comes in many color schemes, so everyone is sure to find a color that they like in this model. The Nike Free RN has a simple design focused on athletics. There is sufficient padding and cushioning to make the shoe comfortable.
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Synthetic Mesh Construction
The Nike Free RN’s synthetic mesh upper is light and breathable. As you jog, it can keep your feet cool and dry. Wet, hot feet are vulnerable to athlete’s foot.

Flywire Cables
The Nike Free RN’s Flywire cables extend from the outsole to the shoelaces. The individual cables form a support system which helps to stabilize your foot without compromising on flexibility.

Cost and Value
This athletic shoe comes in the middle-to-high price range, with some of the highest price points on this list, but Nike is a renowned shoe manufacturer which offers excellent features.
  • Synthetic Mesh Construction
  • Flywire Cables
  • Lace Up Closure
  • Padded Tongue and Collar
  • Removable Foam Insole
  • Flexible Rubber Sole
  • Runs small
  • Thin sole

The importance of a comfortable shoe is something that should be known by everyone that is jogging or even considering the start of jogging. With so much shock going into the feet, pain is bound to happen when you have an ill fitting shoe or one that does not fit the standards of a jogging shoe.

Before you pick a jogging shoe, you need to know what your feet need. Everyone has pain in their feet at some point but what you need to know is what causes that pain? Heel pain and a bad arch support are the top two issues with pain in the feet. There are several shoes listed here that have added support for both these areas of pain. Picking a shoe that does not work well with jogging can and will eventually jeopardize your performance. Shoes that absorb the shock can carry you a lot further than shoes that don’t. The added foams in the outsole and midsole will maintain your weight and help to pack less of a punch. Get your feet fitted into a good jogging shoe and you will be able to run for miles, with no pain or discomfort!

Criteria Used to Evaluate the Best Jogging Shoes



Cushioning in a jogging shoe is essential. When you’re going for a casual walk, cushioning is still important, but jogging and running produce more forceful impacts between your feet and the ground. You need sufficient cushioning to protect yourself from injury.

Sir Isaac Newton’s third law of motion states that “for every action, there is an equal and opposite reaction.” As such, the force from your foot pressing down on the ground is countered by an equal amount of force pressing back against your foot. These equal reactions between your feet and the ground allow you to push yourself forward. Force is measured in Newtons, named for the scientist that discovered the laws of motion.

According to research performed at Oregon State University, slow running, or jogging, can exert anywhere from 1083 to 1314 Newtons on your feet. For comparison, running can exert 2000-4700 Newtons on your feet per each step, according to Saucony. Each Newton is equal to about four and a half pounds. That means each jogging step exerts the same amount of pressure on your foot as an object weighing 4,050 pounds would exert on a table. Each running step could exert as much pound-force as an object weighing 21,150 pounds!

With all of this force being exerted, wearing no shoes or shoes without cushioning could result in injuries which limit the time you can spend jogging. It’s imperative to find a shoe with the right amount of cushioning for you. That is to say that the most cushioning available is not always the right amount for each jogger.

Levels of Cushioning

There are three levels of cushioning commonly used in the manufacturing and design of athletic shoes. Minimalist, maximalist, and neutral. A minimalist shoe has the least amount of cushioning possible to reduce the weight and size of the shoe. A maximalist shoe has the most cushioning possible to reduce the most impact from running or jogging. A neutral shoe rests somewhere in the middle.

Which level of cushioning that works best for you depends on your personal tastes, your weight, the amount of jogging you do, and the terrain on which you run. A harder surface like pavement would exert more force than a padded floor because the padded floor would shift under you more than the pavement would. The more you weigh, the more pound force that will be exerted with each step. Ultimately, it’s up to you to decide how much cushioning you want and need.

Forms of Cushioning

Cushioning in a jogging shoe comes in a variety of forms. Insoles, midsoles, outsoles, padding, and shoe linings are all used to cushion shoes.

An insole can be a removable footbed in your shoe that can be replaced with a customized orthotic insole with the best amount of cushioning for you. However, not all shoes come with removable insoles, so it would be best for you to choose a shoe with a well-cushioned insole so you wouldn’t need to switch out the insoles for a custom one.

A midsole is found between the outsole and the insole. This sole cannot be replaced, so it would be in your best interests to find a shoe with a well-cushioned midsole.

The outsole is found on the outside of the shoe. It’s the part that makes contact with the ground. Rubber outsoles offer extra cushioning and reduce impact while also supporting stability.

Padding in shoes can take the form of a plush tongue, air pockets on the sides, or a padded collar. These don’t reduce impact per se, but they do make your jog a little more comfortable because they reduce painful rubbing and irritation of the foot and ankle.

Shoe linings are generally rather thin, but the softer ones offer a little extra cushioning to complement the cushioning already built into the rest of the shoe.



When you are out for a jog, it might start raining. Or it may be cold and there are a few patches of ice on the ground. Or you’re jogging indoors on a slick surface. You need a shoe that will grip the ground so you can jog safely.

The type of outsole and the size and shape of the indentations in the outsole can determine how well your shoe will grip the ground. The ideal jogging shoe would have an outsole that has many indentations it and some of those need to be deeper than the rest. Having more grooves gives your shoes more traction so you don’t slip and fall. The best jogging shoes have outsoles made out of rubber. Car and motorcycle tires are made with rubber, as well, because it is proven to support traction. Leather soles do not lend themselves well to jogging or running because they have poor traction, so you would be wise to avoid any jogging shoe with a leather sole.

If you will be jogging in any sort of slick or wet environment, it would behoove you to invest in a jogging shoe which has a strong sole with lots of traction. If you fall and get hurt, you won’t be jogging for a while, and if you fall and get hurt in a remote area, such as a secluded walking trail, it could lead to further injury or even death. Take precautions as you jog: be aware of your surroundings, be prepared for an emergency, and wear shoes with good traction.



Unlike cushioning, support is meant to be firm to provide stabilization and prevent injury while you are on the move. The frame of the shoe should be firm enough to prevent your ankles from rolling. Heel support in shoes can reduce the likelihood and symptoms of plantar fasciitis, an inflammation of the tendon along the bottom of your foot. Arch support also helps joggers with Iliotibial (IT)-Band Syndrome, which results from too much strain on the IT-band tissue in the hip and thigh down through the rest of your leg.

The best jogging shoes have a healthy balance between cushioning and support so that you may jog in any environment comfortably and safely. However, there are many shoes that maximize support and they are known as “stability shoes.” Bear in mind that some stability shoes will be firmer and less cushioned than other shoes when you look into them.

Features of a Supportive Shoe

A supportive jogging shoe could have any of the following built into it to maximize support: an exoskeletal heel counter, a firm outsole, a specialized support frame, or flexible beams and shapes built into the outsole.

An exoskeletal heel counter is the back end of the shoe around your Achilles tendon. The heel counter is meant to support your ankle and feet so you don’t roll an ankle while you are jogging.

A firm outsole provides support to your arches. However, too firm of an outsole would be uncomfortable, as it would not bend with your feet.

Some companies devoted a lot of time and energy into creating a stabilizing running and jogging shoe. As such, there are several types of shoe frames which offer support and stabilization to prevent injury. Hoka One One’s 3-D Puff Print Frame technology is one such example.

Some outsoles incorporate different materials into them for arch support. Some companies use beams across the plantar fascia while others place their support pieces in the curved areas of the foot, such as along the side of your foot, rather than directly beneath it.



Firm shoes have their purposes, but jogging isn’t one of them. You need a shoe that will give just enough with each footfall to allow your foot to move naturally and avoid injury. Similarly, too much flexibility can lead to injury due to lack of support within the shoe.

Consider our earlier discussion about Newton’s Third Law of motion and the importance of cushioning in jogging shoes. Each jogging step generates up to 1314 Newtons of force on your feet. A hard, inflexible outsole could theoretically snap under the force, making you fall. If the sole didn’t snap, it could still cause severe pain and discomfort, or even injury, to your foot, ankle, or leg via the high impact between your foot and the inflexible sole.

Features of a Flexible Shoe

There are several ways that manufacturers produce flexibility in their shoes, such as rubber soles, flex grooves, mesh construction, and stretchy upper material.

Rubber Soles

You don’t want a leather sole or a sole made with hard heel materials in your jogging shoe. The best soles for jogging are generally made of rubber, but some are made with other synthesized materials, such as polyurethane. Rubber soles in particular offer flexibility and traction, so they are the most common.

Flex Grooves

Flex grooves are thin grooves cut into the outsole in small increments to make the sole even more flexible. Some shoes have more drastic grooves built in so that the entire shoe can be bent in a semicircle, while others have subtle grooves which allow some bend, but not that much.

Mesh Construction

Mesh construction is the gift that keeps on giving in jogging and running shoes. The mesh is lightweight, breathable, and flexible! The mesh can usually be tugged or compressed and it easily returns to its original shape. The slight give in a mesh upper prevents squeezing and painful rubbing of your feet and toes.

Stretchy Upper Fabric

Some manufacturers prefer to use a blend of materials in their fabric which makes their shoes more flexible than manufacturers developing less stretchy uppers. As with the mesh construction mentioned above, the stretchy fabric prevents painful squeezing and rubbing against your feet and toes for a more comfortable jog.



When you are jogging, you don’t want ultra-heavy shoes meant for combat, construction work, or cold weather. You want a shoe that weighs less and still includes the features required for a safe, comfortable jog, such as cushioned midsoles and flexible outsoles. However, depending on the environment you plan to jog in and your personal preference, a heavier shoe might be more suitable for your jog. A jog on a mountain or up and down a hill would need shoes with higher ankles and more support to counter the effects of the slant on the mountain or hill on your feet. The more built into and onto the shoe will make the shoe heavier than more minimalist shoes and, the heavier the shoe is, the more Newtons of force you have exerted on your feet.

If you are going to be jogging on mostly level terrain, such as a sidewalk or an indoor track, then the most lightweight shoes possible would be a great fit for your jog, unless you personally prefer the way a heavier shoe feels or you just want a little extra cushioning for comfort. There are many advances being made all the time in cushioning, support, and sole technology to build lighter weight insoles, cushioning materials, supportive frames, and outsoles without sacrificing effectiveness.

If you are going to be jogging mostly on unlevel terrains, such as in a meadow, on a nature trail, or across a creek, you will likely need a heavier jogging shoe with firmer support and extra cushioning in case you step on a rock. 

Temperature Regulation


While you’re out on a jog, you don’t want hot, sweaty, and miserable feet. You want a comfortable, dry jog that can help you relax and be more healthy. No one that is utterly miserable while they’re jogging is going to want to jog more the next day or the day after that. That’s why you need jogging shoes which offer superb temperature regulation.

Temperature regulation is built into a lot of jogging and running shoes by default. Manufacturers know that people are more likely to buy into their product if they’re going to be comfortable while wearing. As such, many shoe manufacturers have pressed for advances in the construction of effective temperature regulating features in their shoes.

Types of Temperature Regulation

Moisture-Wicking Material

Many athletic shoes, especially the ones for obstacle course racing and running in wet environments, are built with moisture-wicking materials. This means the shoes will drain the water back out to keep your feet as dry as possible. Similarly, this moisture-wicking property helps to regulate your foot temperature, as, in cold weather, wet feet are cold feet.  Wet feet in hot weather tend to feel clammy and uncomfortable. So moisture-wicking technology in your shoes is something to seriously consider.

Mesh construction

Shoes built with a mesh design are more breathable. Mesh material keeps your feet cool as you jog. It’s thinner and built with tiny holes in them to allow more air into and out of the shoe. It’s like air conditioning for your feet.

Insoles and midsoles designed with cooling technology

Many midsoles and insoles are built with cooling technology in them for your comfort as you jog or run. The technologies used to create the cooling effect in jogging shoes are similar to what you would find in a memory foam mattress with gel dots to keep the mattress cool.

Thinner/Thicker upper material

The thicker your upper part of your shoe is, the warmer you will be on your jog. In the winter or in a cold climate you might need your shoe to keep you warm while you’re out. However, many times we jog in mild to moderately cold temperatures or in warmer temperatures, in which case, many people prefer the thinner, cooler upper.

Air Vents built into the upper

Air vents can generally be found in shoes with mesh uppers. They are just what they sound like: vents to let air in and out of your shoes. These vents are considerably larger than the holes in a mesh upper. Some shoes come with the vents on the sides, while others come with the air vents on the top in the toe box area. Some shoes have both!


Frequently Asked Questions


Q: Should I get a maximalist, neutral, or minimalist shoe?

A: There are pros and cons to each of these.

  • A maximalist shoe has the most cushioning and more features built into the shoe which would make it heavier but potentially safer to wear on a jog.
  • Neutral shoes have less cushioning and support than maximalist shoes, but if you take precautions and stretch before and after exercise, you should be fine wearing a neutral shoe.  
  • Minimalist shoes have the least amount of cushioning possible. With a minimalist shoe, you want to carefully consider what you are willing to trade for the lighter weight. Minimalist shoes cut down on as much padding, support frames, and millimeters of outsole as possible. Some minimalist shoes have plenty of cushioning and support, but others do not. Some joggers prefer the nearly barefoot feeling of minimalist shoes, but others need more cushioning and support.

Q: What type of closure should I get?

A: A slip-on shoe has its benefits and some athletic shoes are slip on, meaning they have no buckles, clips, velcro, or laces. However, lace up or velcro strap shoes are more secure. It depends on your personal preference and how good of a fit the shoe is. You definitely wouldn’t want a slip-on shoe that only comes in whole sizes (i.e., 8, 9, 10 and not 8, 8 ½, 9, etc.), because your shoe may be a little large and it could come off during exercise.

Q: How much room should there be in the toe box?

There should be ample room in the toe box for your toes to spread out comfortably. Shoes which pinch your toes together in the toe box could cause injury but they definitely cause discomfort.

Q: What kind of jogging shoe should I get if I have high arches?

A: You should look into a neutral jogging shoe if you have high arches, but ultimately it depends on your preference and comfort. Neutral jogging shoes carefully balance support and cushioning to reduce the impact on your feet and legs and to stabilize your run.

However, some people with high arches overpronate, or your feet and ankles curve outwards, which means you may want a shoe with more cushioning and support to offset that tendency. Overpronation can lead to plantar fasciitis and other foot injuries.

Q: When should I buy new jogging shoes?

A: A lot of this is up to personal preference, but here are a few things to look out for that mean it is time to buy a new pair of jogging shoes:

  • The outsole has worn away to reveal the midsole of your shoe
  • The cushioning has worn out and no longer effective
  • The insole has holes worn into it and it doesn’t have a removable insole
  • The heel section of the outsole looks squished and doesn’t return to its original shape
  • Holes have worn into the upper
  • The grooves in the outsole have worn down

Q: How tight of a fit should I get?

A: Your shoe should fit loosely enough for your toes to spread out naturally and for your feet to rest comfortably against the footbed. However, it should be tight enough that it won’t come off as you jog.

Q: How do I wash my jogging shoes?

A: It is generally not recommended to wash them in the washing machine, but some of them will be alright if you do. Look up whether or not your jogging shoe can be washed in the washing machine and if it is safe, you can do the following:

  • Use a wet cloth or rag to wipe off excess dirt and grime. Consider using some form of anti-grease soap for the dirtiest spots.
  • Remove any liners and custom insoles or the original removable insole from the shoes. You may want to remove the shoelaces, but you can also wash them in the shoe.
  • Put each shoe in a pillowcase and tie them closed.
  • Place towels around the inside of the washing machine to cushion the impact of the shoes against the walls of the machine and place the shoes into the machine.
  • Depending on the material the liner is made of, you may be able to toss the liners into the washing machine with the shoes, but you may have to wash them by hand in the sink.

Q: Can I dry my jogging shoes in the tumble dryer?

A: I wouldn’t because it could reduce the life of the shoe. You should check the manufacturer’s website to see if your shoes are dryer safe. It’s best to let them air dry if you can’t confirm that they are dryer safe, but if you can’t air dry them, stuff them into pillowcases, tie them up, and toss them in there. Be sure to use low heat!

Q: Can I use my jogging shoes to run a marathon or participate in other sports?

A: Yes, you can use your jogging shoes to run a marathon or participate in other sports. However, you will need to consider the features, age, and style of your shoe as well as the environment you will be running or playing in and the nature of the sport. A jogging shoe may not be a good fit for a mountain hike, for example, because hiking shoes tend to be heavier, have thicker soles, and higher ankles. An obstacle course race would require a shoe which has excellent moisture-wicking properties and a thicker outsole and upper to prevent scrapes and cushion against bumps.

Generally, your jogging shoes should be fine for sports such as basketball or tennis, but you would be better off having a specialized pair of shoes for soccer or baseball because these generally require cleats on the bottom of the sole.

Q: How do I prevent odor development in my shoes?

A: There are a few ways you can prevent odors from taking over your jogging shoes.

  • Alternate between pairs of jogging shoes, if you can. This allows them to air out and prevent odors. If they have already developed odors, this can reduce them.
  • Freeze your shoes. Yes, freeze your shoes. Tuck them into a Ziplock bag, seal them up, and shove them in the freezer overnight. This will kill odor-causing bacteria. I would recommend that you let the shoes warm up before you shove your feet into them unless you really like having really cold feet.
  • Use deodorant on your feet to prevent the development of odor by sweaty feet before you go on a jog. It’s recommended that you have a deodorant stick that you use exclusively for your feet, so don’t use the same one you use under your arms.
  • Wear socks. The socks can soak up most of the odor and sweat, preventing them from gathering in your shoe.
  • Consider odor preventing or reducing insoles.
  • Wash them periodically.

Q: Can I wear my jogging shoes to work?

A: It depends on the work environment. You probably couldn’t get away with wearing jogging shoes to an office job with a strict professional dress code, but there are other work environments in which you could feasibly wear jogging shoes. Such work environments could include working in the kitchen of a restaurant, being a delivery driver, or a customer service representative in a store. Some jobs would require you to wear some form of athletic shoe, such as being a physical education teacher or a professional athlete.

Q: Do I need to buy custom orthotic insoles for my jogging shoes?

A: You don’t have to, but if your podiatrist or physician recommends them, you should consider them. Good jogging shoes come with adequate amounts of arch and heel support to prevent injury while you’re jogging, so orthotic insoles aren’t generally necessary.



WikiHow, How to Choose Running Shoes, June 24, 2017

Consumer Reports, Athletic Shoe Buying Guide, April 2016

Livestrong, The Best Walking and Jogging Shoes, September 11, 2017

The Physics Factbook, Force on a Runner’s Foot, 1999

Runner’s World, The Most Common Walking and Running Injuries, April 25, 2013

Wikipedia, Shoe, December 18, 2017

Runner’s World, Running Shoe Questions, October 28, 2008

Livestrong, How to Wash Running Shoes, September 11, 2017

WikiHow, How to Keep Your Shoes from Stinking, October 21, 2017