6 Best Training Shoes For Women in 2023

Nicholas Rizzo
Nicholas Rizzo on
6 Best Training Shoes For Women in 2023
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Like any other sports- and fitness-related domain, the training shoe market for women is dominated by Nike and Adidas. In terms of sales and popularity, no one else comes close to these two. But is it the same when it comes to performance?

Here at RunRepeat, we consider it our mission to test more than 200 ladies’ training shoes ourselves so that we can tell facts from exaggeration. 

We present here our top picks, and you can rest assured that this is based on actual experience instead of the promised performance. Hence, you can expect to get acquainted with brands other than Nike and Adidas here.

How we test training shoes

When we took to ourselves the task of separating the excellent from the good, we knew that objectivity is of utmost importance. To make sure of that, we do the following:

  • Test shoes in different workout situations.
  • Use our own funds to purchase the shoe.
  • Gather feedback from other athletes who reviewed these shoes.

Besides our qualitative assessments of training shoes for women, we also come up with a quantitative CoreScore, which helps us rank and compare all these trainers.

Best women's training shoes overall

Reebok Nano X1

What makes it the best?

The Nano X1 lives up to the level of quality expected from the Nano series but strays away from its predecessors’ Crossfit-centeredness. Reebok now describes it as the shoe for "ultimate fitness." It is designed for people who love to train hard and don't want to be limited by just one type of workout.


  • Versatile, less Crossfit-specific
  • Upper hugs the foot
  • Lighter than Nike Metcons
  • Cushioned for short runs
  • Great traction on gym floors
  • Secure lockdown
  • Plenty of toe space
  • Very breathable
  • Stylish for casual wear


  • Collar rubs the heel
  • Tongue slides a bit
  • Not the best for weightlifting
Full review of Reebok Nano X1

Today's best price

Any color
Pure Grey 2/Vector Navy/Frost Berry (GW8892)
Core Black/Footwear White/Core Black (FZ5695)
Acid Yellow (LAO44)
Blanc Rose Gris Pur 2 (FZ5686)
ftwr white/true grey (FZ0636)
White (H02837)
Chalk Blue Digital Glow White (FX3250)
White/Harmony Green/Brave Blue (G58174)
More colors

Best hiit shoes for women

What makes it the best?

The Nike Free Metcon 4 is a great shoe for an all-around application. If you want to buy one shoe to do most of your exercise needs, I don’t think you would regret the Nike Free Metcon 4. They are not running shoes, but they will get it done in a pinch if you need to pump out a mile or two at the end of your routine.


  • Comfortable in-shoe feel
  • Unbelievably flexible
  • Solid platform
  • Grippy outsole
  • Highly breathable
  • Durable
  • Unique design


  • Not for wide feet
  • Not suitable for running
  • Expensive
Full review of Nike Free Metcon 4

Today's best price

Any color
Black Phanton Burnt Sunrise 018 (DJ8655018)
Sweet Beet Cave Purple Pink Rise White (CZ0596600)
001 photon dust/yellow strike (DQ0304001)
Purple Smoke/Metallic Copper (DQ4678500)
Summit White Blackened Blue Hyper Pink (CZ0596101)
Arctic Orange/Football Grey/Cave Purple/Ghost Green (CZ0596800)
Mint Foam Ghost Green Barely Green (CT3886300)
Red (CT3886600)
More colors

Best shoes for jumping rope for women

What makes it the best?

The SuperRep has got to be Nike’s most flashy training shoe series. The third iteration receives some design tweaks to give you the right balance of cushioning for jumps, flexibility for planks, and support for side-to-side and other movements involved in HIIT. The shoe’s unusual design is not only there for looks, it enhances performance when it comes to high-impact exercises.


  • Perfect for HIIT
  • Light on the foot
  • Bouncy cushioning
  • Great flexibility
  • Stable side support
  • Snug, locked-down fit
  • Breathable


  • Not for wide feet
  • Arc catches debris outdoors
Full review of Nike Air Zoom SuperRep 3

Today's best price

Any color
Pink (DA9492600)
Black White Black Anthracite (DA9492010)
White (DA9492004)
White/Washed Teal/Barely Green/Black (DA9492138)
Rush Pink Iris Whisper Mystic Hibiscus (DA9492656)
Black Doll Lapis Yellow Ochre (DA9492001)
Light Smoke Grey/Photon Dust/Pinksicle/Dynamic Turquoise (DQ0303001)
Summit White/Doll (DA9492101)
More colors

Best gym shoes for women

What makes it the best?

Belonging to Nike’s cheapest training shoes, the Legend Essential 2 manages to offer that essential comfort and support for moderate gym workouts as well as recreational use. If you take it easy at the gym, you'll make the best out of this superb deal.


  • Insanely cheap
  • Doubles as a casual sneaker
  • Lightweight
  • Breathes well
  • Snug fit
  • Very flexible
  • Reliable grip
  • Looks great


  • Not for wide feet
  • Not the most durable
Full review of Nike Legend Essential 2

Today's best price

Any color
Venice Crimson Bliss (CQ9545500)
Wolf Grey/Lilac-ghost (CQ9545006)
Black (CQ9545014)
Grey (CQ9545012)
Summit White Dk Smoke Grey (CQ9545107)
White Worn Blue Aura Phantom 101 (CQ9545101)
Black White Pure Platinum (CQ9548001)
Beige (CQ9545003)
More colors

Best women's training shoes for Crossfit

What makes it the best?

Reebok has made a step in the right direction with the long-awaited Nano 9. The wearers consider it an excellent evolution of the Nano 8. The brand takes the already successful model and brings its comfort, stability, and versatility to a new level. It is deemed an all-in-one option for anything a person can do at the box: jumping, squatting, deadlifting, rope climbing, running, or simply walking around.


  • Ground contact
  • Stable
  • Wide feet friendly
  • Good traction
  • Breathable


  • Runs large
  • Overly stiff sole
Full review of Reebok CrossFit Nano 9

Today's best price

Any color
Cool Shadow/Storm Glow/Silver (FU6831)
White/Sunglow (DV6367)
White/Skull Grey-Reebok Rubber Gum 03 (DV6363)
Gray (FU7571)
Black/Light Sand (DV9121)
black (FU6826)
Washed Indigo/Dendus/White (DV6361)

Best value training shoes for women

PUMA Enzo 2

What makes it the best?

PUMA Enzo 2 is a great gym shoe option with an affordable price tag. However, its elastic straps may get in the way of fast-paced workouts. It won't be a problem if you mostly do stationary exercises such as lifting, rowing, and other types of weight training. But it's better to stay away from this PUMA shoe if you jump, sprint, and lunge a lot.


  • Plush comfort
  • Solid base for heavy lifts
  • Little to no break-in time
  • Grippy
  • Durable
  • Lightweight
  • Breathable
  • Cheap


  • Narrow
  • Poor lockdown
  • Not for running or cycling
Full review of PUMA Enzo 2

Today's best price

Any color
white (19325617)
black (19325616)
Marshmallow/Scuba Blue (19437401)
Puma Blanco Rosa Oro (19325703)

Comparison of the 6 best training shoes for women

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Hey ladies - are you tired of trying on different training shoes, only to find one that doesn't fit your requirements? We've got you covered, whether you're a seasoned athlete or just beginning your fitness journey. In this article, we’ll explain the factors to consider when choosing the best training shoes, look at the special considerations for women, and compare the features of the top brands.


Importance of selecting the right training shoe

Proper training shoe selection is essential for reaching peak performance, avoiding injuries, and maintaining comfort while working out. Incorrect footwear can cause discomfort, agony, and even long-term injury.

Here are four reasons why you need to get serious about your training footwear:

Enhances performance

The proper training shoe can enhance your performance by offering the support and stability required for the type of exercise you're performing. For example, you need shoes with strong shock absorption if you're engaging in high-impact exercises like jogging or jumping to lessen the impact on your joints and avoid injuries. For improved balance and support while weightlifting, you need footwear with a sturdy and secure base.

Prevents injuries

The incorrect footwear can result in sprains, strains, and blisters. If you're doing lateral movement-intensive activities like aerobics or dance in order to avoid ankle injuries, you need shoes that offer strong lateral support and stability.

Ensures comfort

When it comes to training shoes, comfort is crucial. The incorrect footwear might make you uncomfortable and keep you from working out. The ideal running shoe should be comfortable to wear and offer enough cushioning to absorb stress and lessen the impact on your joints and feet.

Supports your specific foot type

Because every person has a different foot type, it's critical to choose shoes that do. By doing this, you can avoid foot pain, blisters, and other ailments that could result from wearing shoes that are too small for your feet.


Factors to consider when buying training shoes for women

Unless you’ve got a game plan, you’re likely to end up with a shoe that doesn’t fit your needs. Here are 5 things to have top of mind when you enter the training shoe market:

Type of training you do

Matching the shoe to your type of workout should be your first consideration. Here are a few popular categories of exercise footwear and how they differ.

Activity Shoe description Shoe types
Cross-training Cross-training shoes can be used for a variety of exercises, including weightlifting, dancing, and aerobics. They provide good side-to-side support and are typically firmer than running shoes.

Weightlifting Weightlifting shoes generally have a flat, strong sole and an elevated heel to improve stability and balance when lifting heavy. They also provide enhanced support and an excellent lockdown to prevent lateral movement. These shoes also have a roomier toe area to allow for the toe splay that occurred when you are lifting.

Running Running shoes have a cushioned sole to lessen the stress of impact on the feet and joints. They are made for high-impact sports like jogging. They often have an upper made of breathable material and a higher heel-to-toe drop. This footwear promotes forward motion.

Foot type and shoe fit

The proper fit can lessen injury and promote peak performance.


Keep these factors in mind when shopping for your next pair:


Before purchasing a pair of shoes, measure your feet and consult the manufacturer's sizing chart to make sure you get the correct size. Check that your toes can move freely and that the shoe fits snugly without being too tight.

Width Different shoe brands and designs come in different widths. If you have narrow or wide feet, look for shoes that come in a range of widths.
Heel fit The heel of the shoe should fit firmly but not too tightly, to prevent slipping and sliding inside the shoe. 


The shoe should have adequate flexibility to allow natural foot motion. Check to see that the shoe bends at the ball of the foot rather than the center.

Training shoes vary greatly in their flexibility level. Crossfit shoes and lifters tend to be stiff to provide enough stability.

NOBULL Trainer+ (stiffness 3 out of 5)

But if you do a lot of lunges, burpees, and similar exercises which involve a lot of foot bending, you are better off with a more flexible shoe.

Nike Free Metcon 4 (stiffness 1 out of 5)

Sock Choice

When trying on shoes, wear the socks that you’ll have on when working out.


Difference between men’s and women’s training shoes

When selecting training shoes, there are a number of significant distinctions between men's and women's styles. Here are some of the important distinctions to take into account:

  • Women will need a different size and width of shoes than men because women's feet are typically narrower than men's.
  • Women may require greater arch support in their training shoes because they have higher arches than men do. To avoid pain and discomfort, look for shoes with sufficient arch support.
  • Women's training shoes frequently come in a greater selection of styles and colors than men's, as women typically show more interest in fashion and color.

Components of a training shoe

Knowing the different parts of a training shoe will better equip you to know what to look for when you launch into the marketplace. Here’s a breakdown of women's training shoe anatomy:


The portion of a shoe that covers the top of the foot is its upper. It is often constructed of a synthetic textile or breathable mesh that offers support and ventilation.

Training shoes vary in their level of breathability

Some shoes could feature panels or overlays for more support and sturdiness.


Lacing system

The lacing system allows you to customize the fit of the shoe to your foot. The majority of training shoes are lace-up, although some could also have hook-and-loop fasteners or slip-on styles.


The tongue is the material flap that covers the top of the foot and rests just below the laces. Often padded for comfort, it also protects you from lace bites.

Tongue thickness varies greatly in training shoes, from 1 mm to 9 mm, making the shoe feel lighter and more breathable or more padded and cozy.


Nike Air Zoom SuperRep 3 has a 1.3-mm tongue


Reebok Nano X1 has an 8.8-mm tongue


The detachable cushioned insole, often known as the sockliner, is located within the shoe. If necessary, custom orthotics can be used in its place to give more comfort and support.

Just like any other part of a training shoe, insoles vary in their thickness and softness. But the typical range is 3-5 mm in the heel area.



The cushioning and shock-absorbing midsole is the layer of material that sits between the upper and the outsole. Foam or other padded materials are often used to enhance support.

TIP: Choose training shoes with lower stack height and heel-to-toe drop if you want a more grounded shoe for lifting and Crossfit.

The average heel stack height of training shoes is 24 mm and the average drop is 4.5 mm.


NOBULL Trainer (heel stack: 18.6 mm, drop: 3.7 mm)


NOBULL Trainer+ (heel stack: 23.6 mm, drop: 4.8 mm)


The bottom of the shoe that makes ground contact is known as the outsole. It needs to provide traction and stability and is often constructed of rubber or other robust materials.


Heel Counter

The hard piece of material that encircles the shoe's heel is known as the heel counter. It helps avoid slipping and sliding inside the shoe by giving the heel stability and support.

Stiffer heel counters provide more stability in the heel and ankle area.

How to maintain women’s training shoes

Women's training shoes can last longer and remain in good shape with proper care and maintenance. Here are some pointers for maintaining women's exercise shoes:

Cleaning frequently

Clean your shoes frequently to get rid of bacteria, sweat, and grime that can accumulate over time. Use a moist brush or towel and some mild soap to clean the shoe's outside. Abrasive or strong chemicals should not be used since they can harm the materials of the shoes.

Air dry

Shoes should be air dried in a well-ventilated place after being cleaned or worn. Avoid placing them in the sun or in a hot environment since these conditions can harm the materials in the shoes and cause them to warp or shrink.

Use a shoe tree

Use a shoe tree or stuff the shoes with newspaper to help keep the shape of the shoe and avoid wrinkles while the shoes are not being worn

Rotate your shoes

Have a couple of pairs of training shoes that you can rotate to avoid shoes from deteriorating too quickly.

Ensure proper storage

Place your shoes in a cool, dry area, away from dampness and the sun. Avoid keeping the shoes in a cramped or compact area as this could ruin their form or materials.

Replace as needed

Over time, support and cushioning in running shoes diminish. Replace your shoes when necessary or every six to nine months.


Frequently Asked Questions

Can I do cross-training in my running shoes?

Because running shoes are made primarily for running, they won’t offer enough stability and support for exercises like weightlifting or cross-training. You will be far better off with a training specific shoe that is targeted to your type of training.

How often should I replace my training shoes?

Shoe experts advise replacing training shoes every 6 to 9 months or as soon as they begin to exhibit considerable wear and tear. The cushioning and support in the shoes will degrade and lose their effectiveness with time, increasing the possibility of injury.

Do I need to break in my new training shoes?

A new pair of training shoes should be broken in gradually, particularly if they have a stiffer structure or are made for a different kind of exercise than you are used to. Shorter workouts should be done at first, and the intensity and duration should be gradually increased.

Should I buy training shoes that are a half size larger?

It's crucial to buy shoes that are comfortable and that provide your toes room to flex. When it comes to training shoes, some people might prefer a slightly larger size to account for any swelling or movement during exercise, but it's important to try on shoes to get the ideal fit for your feet.

Nicholas Rizzo
Nicholas Rizzo

Nick combines 10+ years of experience in the health and fitness industry and a background in the sciences in his role as the Fitness Research Director. During his competitive powerlifting years his PRs have him sitting in the top 2% of bench presses (395 lbs), top 3% of squats (485 lbs) and top 6% of deadlifts (515 lbs) for his weight and age. His work has been featured on Bodybuilding.com, LiveStrong, Healthline, WebMD, WashingtonPost, and many more. Along the way, collaborating with industry leaders like Michael Yessis, Mark Rippetoe, Carlo Buzzichelli, Dave Tate, Ray Williams, and Joel Seedman.