The 9 Best Long Distance Running Shoes, With Recommendations From Podiatrists

Long distance running can help you live a longer, healthier life—but without the right shoes, you won’t get very far. Per podiatrists, the best long distance running shoes address the unique demands of extended mileage. 

Every podiatrist we interviewed agreed that if you’re running in a shoe that’s not fitting your foot type, you can cause yourself foot pain, injuries, and issues like blisters, calluses, and hot spots due to the prolonged friction and moisture. 

The good news? The best long distance running shoes offer a world of benefit. 

Research shows significantly less reports of heart disease, diabetes, and carcinoma1 in long distance runners than the general population, so it’s definitely worth investing in a good pair of kicks to get you moving.

The more miles you run, the more important it is to make sure your feet are staying healthy and comfortable. Hillary Brenner, a podiatrist and founder of Dr. Brenner's RX, says long-distance running shoes “have a greater heel stack height (a more built-up heel)” and will be designed more for performance, endurance and minimizing the impact of prolonged runs. 

Board certified podiatrist Anne Sharkey, based in Austin, TX, confirms, “Choosing the right model of running shoe based on your foot type is most important. I see [my patients’] foot pain improve as they are fitted with running shoes appropriate for their foot type.” 

The shoe should provide a secure, snug fit, but you’ll want to make sure there's enough room in the toe box to accommodate natural foot swelling during long runs.

Per Brenner, “Long distance running shoes are designed to help with the proper foundation for the entire body and help prevent injury.” Specialized long distance shoes adapt to your evolving gait, providing consistent support and reducing the risk of overcompensation injuries. 

The additional cushioning and support in long distance running shoes helps prevent common injuries associated with prolonged running, such as shin splints, stress fractures, and tendonitis. 

Proper support minimizes the risk of overpronation or supination, which can lead to discomfort or injury. 

What’s more, long distance running shoes incorporate technology that returns energy with each step, effectively providing a bit of propulsion forward. This helps conserve energy and maintain a more efficient stride over the course of a lengthy run. 

Long distance running shoes are constructed with durable materials and reinforced areas to withstand high mileage and maintain their structural integrity. 

The increased cushioning in long distance running shoes helps absorb impact, reducing the stress on your joints and muscles. This is crucial to prevent discomfort, fatigue, and potential injuries over the course of a long run.

Brenner says, beyond picking the right shoes for your gender and personal weight, knowing what type of foot you have (i.e. neutral, flat, high arches, wide) is a top priority. 

Not sure your foot type? Head to your local specialty running shoe store, where you can have an expert help determine important factors such as the stability of your foot and your foot strike, Brenner advises. 

Brenner’s hot tip is to always go shoe shopping towards the end of the day, because that’s when your feet will be true to the size of long distance running.  

When looking for the best long distance running shoes, also consider the below factors:

Where you’re running: Will you be hitting the local trails, the roads in your neighborhood, or the treadmill at your local gym for your runs? 

If it's a trail, you'll be best off in a trail running shoe that’s made for traversing roots, rocks, and mud with a more durable outsole and rock plate designed to disperse the impact of stepping on uneven, sharp objects. 

I (the writer) naively wore On CloudMonsters (a road running shoe with maximum cushion) for a trail-based half marathon in Colorado’s mountainside. Needless to say, I was struggling with rocks and pebbles stuck in the bottom of my shoe, which was very uncomfortable. 

If you’re running on pavement, look for long-distance running shoes made for the road, with outsoles designed to take a beating.

Cushion vs stability: Highly cushioned running shoes can give you the support you need to absorb shock and reduce joint pain and inflammation, but they don’t always have the stability needed if you over or under pronate. In other words, more cushion isn’t always better. 

Podiatrist Dina Gohil says, “Some runners benefit from the extra cushioning if they have lost some of their natural fatty patty from the sole, requiring more shock absorption from ground impact for their joints (ankles, knees, back, and even up to their necks).” 

Ultimately, determining just how much cushion you prefer will require spending some time in the shoes.

The fit: To make sure you’re choosing the correct shoe size to allow your feet to swell slightly and still have room to activate during long distance runs, have your foot measured at your local shoe store. 

“Shoes should be sized on the longer of either arch length or heel to longest toe,” advises Sharkey. For reference, it’s about a thumbnail of space from tip of toe to the end of the shoe.

According to our experts, you should replace your running shoes every 300 to 500 miles, at a maximum. This is because the cushioning and support in the midsole tend to break down over time, which can impact your comfort and increase the risk of injuries. 

The quality of your running shoes also plays a role in how long they will last. Shoes made with higher quality materials and construction methods have a longer lifespan.

Staying active has wonderful benefits to our physical health, mental health2, and longevity3. One particular study shows that running regularly can increase life expectancy by three years4.

According to Brenner, long distance running "helps with circulation, which helps prevent chronic diseases such as diabetes and heart disease, helps strengthen bones plus increase positivity for the mood.” 

Julia Stern, NYC-based fitness trainer and founder of Show Up, agrees that "Specifically for women, maintaining muscle mass as we age protects bone density, increases our immune system, and most importantly, keeps us from getting injured when performing functional movements throughout our day." 

With the right long distance running shoes, you'll have better posture, less impact on your joints, and a smaller risk of injury, which can help you keep running for your longevity.

Challenge yourself on your runs, not your shoe shopping. Simply put: The best long distance running shoes offer great arch support, cushion, stability, and traction. Whether you’re just entering the world of long distance running or are a seasoned pro, don’t miss our list of must-have products for marathon runners.