Taking a pair of running shoes out on a long run is like taking the next step in a relationship—if you’re going to be out running for a few hours, you want a pair that you can trust, that makes you feel good, and that you can have fun with. (Plus, anything that bugs you about a shoe during a three-mile run is really going to hurt on a thirteen-mile run.)
Whether you’re training for a marathon, going on all-day trail adventures, or just logging double digits for fun, the right shoe can make your workout fly by faster (and help those later miles feel less grueling). You also want your sneakers to protect your feet from all the impact that comes from high-mileage days, without weighing you down.
Basically, your shoes can make or break most long runs. But no pressure—we’ve got you. We spoke to podiatrists, physical therapists, and running coaches to get their top picks for long distances and tried their recommendations out for ourselves—shop the winners below.
Our top picks
- Best Overall: Saucony Ride 18
- Best for Beginners: Hoka Clifton 9
- Best for Easy Long Runs: Asics Novablast 5
- Best for Long Workouts: Saucony Endorphin Speed 4
- Most Versatile: Nike Pegasus 41
- Best for Trails: Hoka Speedgoat 6
- Best for Marathon Training: New Balance FuelCell SuperComp Trainer v3
- Best for Half Marathons: Nike Vaporfly 3
- Best for Marathons: Saucony Endorphin Pro 4
- Best All-Terrain: Hoka Challenger 7
- Best Zero-Drop: Altra Torin 8
- Best for Overpronators: Brooks Adrenaline GTS 24
What to consider when shopping for running shoes for long distances
The longer you’re going to be running in a shoe, the more crucial it is that it fits comfortably. “It’s got to feel good,” Howard E. Friedman, DPM, a podiatrist at Suffern Podiatry and an avid runner, tells SELF. “It’s got to work for your gait and foot type.”
The best way to make sure your running shoe fits correctly is to head to your local specialty running store for a fitting, Mark Mendeszoon, DPM, a podiatrist at Precision Orthopaedic Specialties in Ohio who owns two running shoe stores, tells SELF. Those expert fitters can measure the height of your arch to determine how much support you need and do a gait test to see if you overpronate (meaning your feet and ankles roll inward with each step).
They’ll also help you find the right size. Dr. Friedman says most people will want to size up at least half a size from their everyday shoes, since your feet will probably swell while you run. And make sure you love the fit before you commit to it: “You shouldn’t have to break in your shoes,” Laura Filla, a certified running coach and personal trainer, tells SELF. “If there’s anything that feels weird about it, that’s not the shoe to pick.”
Longer runs can take more of a toll on your body, so you need your shoes to offer some extra protection and shock absorption, Cathlin Fitzgerald, PT, DPT, CSCS, a physical therapist and certified running coach at New York Custom PT, tells SELF. Often, that protection comes in the form of cushion, but there are other options for those who don’t like huge stacks of foam, she says. (Like the Nike Pegasus 41, which has springy air pockets in the forefoot and heel, along with a moderate stack of cushioning.)
“Most of our customers are learning more toward max-cushion shoes for those longer runs,” Jess Lyons-Quirk, director of Footwear Merchandising at Road Runner Sports, tells SELF. “It’s a little easier on the joints, it makes the run feel a bit smoother, and a lot of those max-cushion shoes have very premium elements that make the experience better if you’re running a long distance.”
That said, you don’t want all that cushion to make you feel unstable as your legs start to tire out, James McCormack, a physical therapist and running shoe expert based in France, tells SELF. Shoes with a broad base of support, like the Hoka Clifton 9, can offer stability alongside all that comfy padding.
Lots of foam is great—just make sure it doesn’t weigh you down too much. Shoes on the heavy side (anywhere close to 10 ounces or more), won’t be ideal when you’re losing steam at the end of high-mileage excursions.
“The heavier the shoe is, the more energy will be required to swing your leg,” says Dr. Friedman. “Wear the lightest shoe you’re comfortable in.”
Shop the best shoes for running long distances
These picks from SELF editors and experts are ready to cushion the ride.
Best Overall: Saucony Ride 18
Pros
- Soft and responsive yet stable foam
- Comfortable, breathable upper
- Versatile
Cons
- May feel too soft for some runners
On long runs, comfort is king, and I’ve found few shoes more comfortable than the Saucony Ride 18. They’re not exactly a max-cushion shoe, but they get the job done—the insole strikes the perfect balance of feeling soft and responsive, so they feel great on easier runs but are still springy when you want to pick up the pace.
Everything else about the shoe, from the mesh upper to the gusseted tongue, screams “comfy,” which is why I’ve found myself reaching for the Ride 18s (and their predecessor, the Ride 17s) for my long runs for years now.
Don’t just take my word for it: They’re also Dr. Friedman’s go-to long run shoes (he’s finished several half marathons in them), and Filla says they’re one of the most popular shoes among her athletes for long runs. Lyons-Quirk agrees: “They’re super cushioned and soft—it’s a very cushy foam, and it feels super supportive on that long run,” she says.
Original photo by SELF writer Lauren Wingenroth
Sizes: US 5 to 12 | Materials: Mesh, foam, rubber | Widths: Regular, wide | Weight: 8 oz
Best for Beginners: Hoka Clifton 9
Pros
- Cushioned but stable
- Comfortable, locked-in fit
- Subtle rocker sole
Cons
- Some Hoka reviewers reported issues with the outsole’s durability
Beginner runners who are just starting to increase their mileage, look no further. The Hoka Clifton 9 has both a generous stack of cushioning and a highly stable design, which makes it one of McCormack’s top picks for those new to long-distance runs.
While the Clifton isn’t a stability shoe (meaning it isn’t supposed to correct overpronation), McCormack says its wide base and the subtle rocker sole (which helps propel your foot forward with each step) put it into the “stable, but neutral” category—Dr. Mendeszoon even calls it the “gold standard.”
Original photo by SELF writer Lauren Wingenroth
Sizes: US 5 to 12 | Materials: Mesh, foam, rubber | Widths: Regular, wide | Weight: 7.3 oz
Best for Easy Long Runs: Asics Novablast 5
Pros
- Soft, luxurious foam midsole
- Feels light and bouncy
- Comfortable, breathable upper
Cons
- May feel too squishy for some runners
Just because you’re running at a slower, more relaxed pace doesn’t mean you want to feel like you’re slogging along. That’s where the Asics Novablast 5 comes in: It’s a fun, bouncy, soft-yet-responsive trainer that helps those miles feel truly easy.
McCormack agrees, and says the shoe’s springy forefoot is what helps make those transitions feel so smooth and effortless. (A bonus if you decide to pick up the pace, or are looking for a shoe that handles both long, slow runs and, say, a handful of tempo miles well.)
Dr. Mendeszoon also recommends the Novablast to runners who like that soft, almost-squishy feeling, and adds that it’s durable enough to take on double-digit miles, if that’s what’s on your docket.
Original photo by SELF writer Lauren Wingenroth
Sizes: US 5 to 12 | Materials: Jacquard mesh, foam, rubber | Widths: Regular, wide | Weight: 7.9 oz
Best for Long Workouts: Saucony Endorphin Speed 4
Pros
- Lightweight
- Propulsive but flexible nylon plate
- Soft, bouncy foam midsole
- Comfortable, breathable upper
Cons
- Pricey
- Only comes in one width
For some runners, logging lots of miles is enough of a challenge in itself. But others might want to level up their long run by making it a workout, whether that includes some tempo miles in the middle; a few fartleks; or a strong, fast finish. Those kinds of runs—which you’ll often find on intermediate or advanced marathon and half-marathon training plans—demand a shoe that’s lightweight, well-cushioned, and offers both propulsion and protection.
McCormack says the Saucony Endorphin Speed 4 checks all those boxes. Another “super trainer,” it has a nylon plate that’s less rigid and less aggressive than carbon, but still adds plenty of propulsion, for a springy, fast ride.
Fitzgerald is also a fan of the Endorphin Speed line, especially for runners who’ve never tried a super shoe before, since the nylon plate can be easier to get used to than a traditional carbon fiber one. (She also says this means you’ll get more use out of the shoe without worrying about getting an injury from an aggressive carbon plate.)
An earlier version of the shoe won a Sneaker Award in 2021—and personally, it’s one of my all-time favorites for long runs that seem daunting at first, until I lace them up.
Original photo by SELF writer Lauren Wingenroth
Sizes: US 5 to 12 | Materials: Mesh, foam, nylon, rubber | Widths: Medium | Weight: 7.2 oz
Most Versatile: Nike Pegasus 41
Pros
- Air Zoom units provide extra shock absorption
- Versatile enough for all kinds of runs
- Comfortable, breathable upper
Cons
- May not be cushioned enough for some runners
Need a long run shoe that can also be your short run shoe, your easy run shoe, and your workout shoe? Opt for a tried-and-true workhorse of a trainer, like the Nike Pegasus 41. Though it’s far from the most cushioned option on this list, Fitzgerald says the Air Zoom units in the forefoot and heel add the support and shock absorption runners need for logging lots of miles. SELF editors agree—in 2022, the Pegasus 41’s predecessor won a SELF Sneaker Award for its long-distance-friendly design.
The Pegasus is Filla’s go-to if she wants something lighter on her feet. (Personally, I prefer more cushion than the Pegasus offers—if you’re like me, Nike’s Vomero 18 might be a better bet for long runs.) But I can vouch for just how versatile the Pegasus is—I wear it on all types of runs, and wouldn’t hesitate to throw it in my suitcase as a do-it-all travel shoe for walking, running and hitting the gym.
Original photo by SELF writer Lauren Wingenroth
Sizes: US 5 to 12 | Materials: Mesh, foam, rubber | Widths: Regular, extra wide | Weight: 8.8 oz
Best for Trails: Hoka Speedgoat 6
Pros
- Durable, grippy rubber outsole for slippery terrain
- Lots of shock-absorbing cushioning
- Toe cap helps protect your feet from debris
- Relatively light, for a trail shoe
Cons
- Not designed for running on roads or super technical trails
Long runs on trails are a whole different beast. Rather than mile after mile on the same concrete surface, a long trail run could have you encountering rocks, roots, mud, gravel, dirt, fallen trees, and even bodies of water.
Features like grippy outsole lugs (like the treads on a tire), a toe cap (to protect your feet from rocks and roots) and a more durable upper are key for surviving—and thriving—during long runs on challenging terrain, says Dr. Friedman. The Hoka Speedgoat 6 has it all, plus a nice stack of foam to keep you comfortable as you go.
The Speedgoat 5 won a SELF Sneaker Award in 2023, and McCormack says the current version is even better, with a more refined fit and smoother heel-to-toe transitions.
Original photo by SELF writer Lauren Wingenroth
Sizes: US 5 to 12 | Materials: Textile, foam, rubber | Widths: Medium, wide | Weight: 8.2 oz
Best for Marathon Training: New Balance FuelCell SuperComp Trainer v3
New Balance
FuelCell SuperComp Trainer v3
Pros
- Carbon fiber plate for protection and propulsion
- Works for easy runs too
- Responsive, bouncy foam
Cons
- May be too bulky or unstable for some runners
A marathon training plan will have you doing all types of long runs at different paces as you prep for the big day. When I’m training for a marathon, there’s one shoe I find myself reaching for to get me through practically every challenge my training plan presents (and the not-so-challenging days, too): The New Balance FuelCell SuperComp Trainer v3.
This shoe falls into the “super trainer” category, which means it has a thick stack of bouncy foam and a carbon fiber plate for speed and propulsion, but is gentler, more durable, and more affordable than many other top-tier racing shoes. I love it because the midsole feels like bouncing on little trampolines, which makes the miles fly by on long runs, the speed work feel speedier, and the easy runs more luxurious.
McCormack agrees that it’s a perfect shoe for long training runs and marathon prep, and says the shoe’s forefoot rocker also helps reduce fatigue. Just take note that, while it’s pretty light and stable for all the cushion it has, it may be too bulky or unstable for some runners.
Original photo by SELF writer Lauren Wingenroth
Sizes: US 5 to 12 | Materials: Mesh, foam, carbon fiber plate, rubber | Widths: Standard and wide | Weight: 7.5 oz
Best for Half Marathons: Nike Vaporfly 3
Pros
- Very lightweight
- Carbon plate for fast, propulsive ride
- Thin, breathable upper
- Sleek, modern design
Cons
- Pricey
- Not for slower efforts
For a shorter distance race, like a half marathon, you might want to opt for something even more lightweight. Nike’s Vaporfly 3 weighs in at an impressive 5.3 oz (that’s over three ounces less than some other shoes on this list).
Fitzgerald says it’s the racing shoe of choice for most runners she sees at her New York City-based clinic—but as with the Endorphin Pro 4, you’ll probably want to save the Vaporfly for your fastest training runs and races, due to its snappy, speedy design.
Original photo by SELF writer Lauren Wingenroth
Sizes: US 5 to 12 | Materials: Mesh, foam, carbon fiber plate, rubber | Widths: Standard | Weight: 5.8 oz
Best for Marathons: Saucony Endorphin Pro 4
Pros
- Super lightweight
- Propulsive carbon fiber plate
- Comfortable, breathable thin upper
Cons
- Pricey
- Too aggressive for non-race-pace runs
If you’re trying to get the most out of your marathon, you may want to go all-out and invest in a true super shoe for race day. “I like to race in a carbon-plated shoe,” says Filla. “I like the energy return—they propel you forward and help with performance.”
My personal favorite super shoes—loved by both Fitzgerald and Dr. Mendeszoon—are the Saucony Endorphin Pro 4s. Dr. Mendeszoon loves how light and responsive they are, and how they encourage him to land on his forefoot. Plus, a previous version won a Sneaker Award in 2022 for just how fast they made SELF testers feel.
As with any super shoe, the Endorphin Pros aren’t meant for slower runs, both because they wear out more quickly than other types of shoes and because their geometry isn’t designed for putting the brakes on. So, as a heads up, Dr. Mendeszoon recommends easing into using super shoes and wearing them sparingly.
Original photo by SELF writer Lauren Wingenroth
Sizes: US 5 to 12 | Materials: Mesh, foam, carbon fiber plate, rubber | Widths: Regular | Weight: 6.5 oz
Best All-Terrain: Hoka Challenger 7
Hoka
Challenger 7 Trail-Running Shoes
Pros
- Enough grip for light trails, but won’t feel clunky on roads
- Soft, protective cushioning
- Stylish design
Cons
- Not for super technical trails
- A little stiff on roads
I live near a network of trails, and I often dip in and out of the woods on my long runs—so I need sneakers that can handle both. After testing lots of all-terrain shoes, I found a clear favorite in the Hoka Challenger 7. It feels plenty protective and grippy on non-technical trails, but is still responsive and light on the roads (truly the best of both worlds).
McCormack agrees that it’s an ideal option for runners mixing roads and light trails on their long runs. Lyons-Quirk is also a fan and jokingly calls them “trail-to-brewery” shoes, since they’re also more stylish than a typical trail shoe. “It’s nice because they’re built like road shoes, with that soft cushion,” she says. “You can do a nice trail run, run on the road, and then wear them post-run.”
Original photo by SELF writer Lauren Wingenroth
Sizes: US 5 to 12 | Materials: Mesh, foam, rubber | Widths: Regular, wide | Weight: 7.7 oz
Best Zero-Drop: Altra Torin 8
Pros
- Roomy toe box
- Soft, smooth ride
- Zero heel-to-toe drop can be more comfortable for some runners
Cons
- Zero-drop shoes take some getting used to and aren’t for everyone
Fitzgerald says that, when shopping for a new shoe, you should choose something that’s similar to the daily trainer that already works for you. For example, if you’ve found that a neutral shoe that you enjoy wearing every day, that’s probably what you’ll gravitate to for your long run days too—and if you’re a zero heel-to-toe drop person, you’ll likely want to stick with that across the board.
Heel-to-toe drop refers to the distance between the highest and lowest part of the shoe’s sole. Zero-drop shoes don’t have a height difference (they’re flat), and the best pair for long road runs is Altra’s Torin 8.
Altra is known for making zero-drop shoes with roomy toe boxes that can accommodate wide feet. The Torin 8s stand out for their 30-millimeter stack of soft cushioning and unique shape, which Dr. Mendeszoon is a big fan of: “It contours to the shape of the foot, so your forefoot is going to have more freedom of movement,” he says. “If you have a wider foot, your toes won’t be pinched.”
Take note: Dr. Friedman says zero-drop shoes aren’t a good fit for those runners who struggle with Achilles tendonitis—and if you’re new to zero-drop shoes, you should incorporate them into your routine gradually.
Original photo by SELF writer Lauren Wingenroth
Sizes: US 5.5 to 12 | Materials: Jacquard mesh, foam, rubber | Widths: Regular, wide | Weight: 8.4 oz
Best for Overpronators: Brooks Adrenaline GTS 24
Pros
- GuideRails gently align your feet and ankles
- Breathable mesh upper
- Moderate, soft cushioning
Cons
- May not be padded enough for some runners
- Stability features aren’t appropriate for all foot types
If you overpronate (meaning your feet roll inward when you walk or run), most experts will recommend you wear running shoes with stability features that help your foot stay centered and prevent the outsole from wearing out unevenly.
The Brooks Adrenaline GTS 24 is Dr. Mendeszoon’s go-to for overpronators who need a shoe for longer runs, thanks to the shoe’s GuideRails (which provide support without changing your natural gait) and sole flare (a fancy way of saying that the shoe’s sole flares out beyond the upper for added stability).
It’s not the most cushioned shoe, so runners looking for a plusher pair with the same stability features might want to opt for Brooks’ Glycerin GTS 22 instead.
Sizes: US 5 to 13 | Materials: Mesh, foam, rubber | Widths: Narrow, medium, wide, extra wide | Weight: 8.8 oz
Do I need a specialized shoe for long runs?
If you’re just getting started with long-distance running, it’s totally fine to use a trusted daily trainer—as long as it feels comfortable and supportive enough, says Fitzgerald. But when your long runs get longer and you get more serious about your training, it’s a good idea to have at least two pairs to rotate through, says Dr. Mendeszoon, one of which could be your long run shoe.
Why? “If you wear the same shoe every day, you’re going to acclimate to the pressure points,” he says. “If you rotate shoes and change the pressure points, your foot is going to work a little bit differently.”
Having multiple pairs of running shoes also gives the foam insoles some time to rebound between runs, says Dr. Mendeszoon, which helps the shoes last longer and gives you a fresher ride when you lace them back up.
Related:
- 11 Expert-Recommended Fitness Trackers for Smarter Workouts
- We Put the Squeeze on Compression Leggings to Find the Best Pairs
- Looking for a New Treadmill? Start Here
Get more of SELF’s great product recommendations delivered right to your inbox (for free!).
