Shape Tested: The Top 9 Running Shoes for Knee Pain in 2023

Contrary to popular belief, running is not the culprit behind knee pain. Research has shown that there is no increased risk of knee injuries due to running, and in fact, it may even protect against arthritis while improving muscle function and joint strength.

However, if you experience knee pain while running, it may be due to wearing the wrong shoes. Not all shoes are created equal, and selecting the right ones is crucial to ensuring proper support and cushioning for your unique running form.

We evaluated 23 pairs of top-rated shoes over six weeks, considering factors such as fit, comfort, responsiveness, stability, and knee protectiveness to create a shortlist of options suitable for different shoe characteristics and distances.

Our best overall pick is the Cloudrunner, which is super lightweight and packed with technology such as CloudTec cushioning throughout the shoe to absorb impact and prevent strains and pains. The shoe also provides ample support, retains its shape even during strenuous activity, and fits well for most runners.

For race day, we recommend the Asics Magic Speed 2 Ekiden, which is more affordable than many carbon-plated race shoes at $150. The shoe’s best feature is its responsiveness, which propels you into the next stride with little effort. It is, however, less comfortable for distance or regular training runs and features a narrower toe box that may cause numbness without proper lacing.

The Brooks Ghost sneaker is a solid everyday training shoe that prioritizes stability and cushioning. It features soft cushioning that remains durable mile after mile and shock absorbers that help transition your feet smoothly from landing to toe-off. While not specifically designed for overpronators or those with flat feet, the midsole support may benefit these foot types. However, they may come untied easily, so be sure to double knot and pull tight when lacing up.

Overall, selecting the right running shoe can make all the difference in preventing knee pain and injury. Prices and specifications for each shoe are available below:

• Cloudrunner: $150, Sizes 5-11, Colors 7, Heel-to-toe drop 9mm, Weight 8.8 oz
• Asics Magic Speed 2 Ekiden: $150, Sizes 5-12, Colors 5, Heel-to-toe drop n/a, Weight n/a
• Brooks Ghost: $140, Sizes 5-13, Colors 10, Heel-to-toe drop 12mm, Weight 9 oz.

Leggings reviews usually use the term buttery soft, yet this phrase also popped up frequently in our tests for shoes. These shoes feel like stepping into the softest cloud imaginable. They are a max cushioning shoe, which means they are the softest option in the Brooks line. Furthermore, the positioning of the cushioning provides ankle support while preventing the tippy sensation often felt while wearing running shoes.

Despite the extra padding, these shoes remain responsive and lightweight thanks to the nitrogen infusion process used in their production. GuideRails technology enhances stability, promoting healthy running patterns for the feet, knees, and hips. We tested these shoes on various terrains—gym floors, cement, sand, and gravel—and they felt stable on all surfaces. They even withstood an impact in a strength-training class that involved squats and burpees, without causing any discomfort or pains. Additionally, these shoes offer ample space in the toe box and midfoot for the toes to spread and the feet to swell, all without causing ankle sliding.

A max cushioning shoe can be ideal for distance training, providing supportive cushioning for runners. However, it may not be the best option for everyone. Runners that overpronate (feet rolling inward), exhibit a neutral gait, or run primarily on trails should choose a different running shoe.

Sizes range from 5-12, with 6 colors available. Heel-to-toe drop is 10mm, and the weight is 9.4 oz.

If you're new to running or have limited closet space and need a single running shoe to fit all your needs, the Brooks Adrenaline is an excellent choice. The GuideRails technology provides stability and injury prevention, while the DNA cushioning adapts to the runner's weight, pace, and stride to remain responsive to that individual's running form. All these factors combine to create a shoe that's perfect for marathons and speed runs. The lightweight feel of the shoe allows you to pick up speed without straining your knees, while still maintaining stability for quick steps.

Runners with neutral gaits and pronation will love this pair. Motion control or max cushioning shoes can interfere with a natural running form, but these shoes are lighter and softer, with better heel-to-forefoot transitions without the shoe's interference. However, the toe box and body of the shoe run narrow, but thankfully the shoes are also sold in wide and extra wide sizes for those who need more space.

Sizes range from 5-13, with 31 colors available. Heel-to-toe drop is 12mm, and the weight is 9 oz.

If you want to improve your transitions, the Mizuno Wave Rider may be the shoe for you. It puts a literal bounce in your step, and the airiness also reduces pressure on your knees while running. As soon as your foot hits the pavement, the foam and plate design allows it to return to the air. The plate disperses energy over larger areas, providing a stable platform for faster transitions. The high heel-to-toe drop may take some getting used to, but it's ultimately what we like the most about it. It provides lots of cushioning without ever feeling burdensome or heavy. The shoe also has a comfortable size and fit, offering plenty of space in the toe box and midfoot without causing sliding or blisters.

However, what the Wave Rider gains in energy return, it lacks in stability. We found that the shoe was less stabilizing and may not be the best option for those with ankle issues (instead, consider the On Running Cloud Monster) or for those who supinate.

Sizes range from 6-12, with 6 colors available. Heel-to-toe drop is 12mm, and the weight is 8.3 oz.

The shoe to turn to when you hit that dreaded point in a long run where your strides start to feel like you're picking up bricks with every step is the ASICS Gel-Kayano 27. The foam sole provides comfort and rebound that makes it feel light no matter how many miles you run. The pressure mapping has firmness, support, and flexibility precisely where you need it (meaning you won't sink into the cushioning with no spring). All these factors make it ideal for knee pain and one of the best shoes for plantar fasciitis.

The stretchy knit upper has a second-skin fit, and is breathable enough to prevent overheating. Typically, running shoes require ordering a half size bigger than your street shoes, but this pair runs large. Order your normal size or a half size down from your running shoe size.

Sizes range from 5-13, with 9 colors available. Heel-to-toe drop is 8mm, and the weight is 8.3 oz.

Like knee pain, the features required to support the ankles are not one-size-fits-all. The Cloud Monster has a lower heel-to-toe drop than any others on this list, meaning the difference between the heel and forefoot is less. This may promote a more natural running form and keep the feet at a neutral position, and doing so may improve balance and reduce stress on the ankle joint. However, some people with ankle concerns may prefer the support and cushioning present in a high drop shoe.

This shoe still contains the CloudTec cushioning, but we found it provided more ankle support with each step. It had that bouncy effect, yet had a firmless, so it didn’t feel like you were attempting to run on top of beanbags. It was great for speedy 5ks or intervals when you need to make snappy transitions from running to sprinting. The shoe is designed for forward rolling AKA it encourages the acceleration in the transition from heel to forefoot. We also found it had a nice grip on wet pavements. The gusseted tongue on the Cloud Monster allows the upper to be snug, but not too constricting.

Sizes: 5-11 | Colors: 8 | Heel-to-toe drop: 6mm | Weight: 8.1 oz

If what you’re after is a running shoe that looks as great as it performs, then Nike has once again come through. The 15 different color combinations offer something for everyone — a white on white design for neutral lovers or a bold and confetti combination for those looking to make a splash. The attraction qualities are nice, but the integral design is what keeps us coming back to this shoe. The mesh upper fabric is incredibly breathable, great for folks with sweaty feet or who run in hot climates. The wider midfoot and higher stack height helps to prevent occurring injury. Luckily, the thicker sole doesn’t impede the responsiveness — there’s a nice bounce. Plus, the shoe seems to mold to the wearer's foot to provide comfort and support.

This version of the Infinity Flyknits fits longer than previous releases. If you typically go half size up in running shoes, you may be able to stick to your true-to-size size.

Sizes: 5-12 | Colors: 15 | Heel-to-toe drop: n/a | Weight: n/a

Before beginning testing, we first looked at the many, many options available on the market. We interviewed a podiatrist about the causes and contributing factors to knee pain and running styles. This information allowed us to narrow the pool down to 23 top-rated running shoes. Each tester ran at least twice a week for six weeks in their assigned shoes, taking notes on the fit, how the shoes felt, the amount of support and cushioning, durability, and ultimately how your knees felt before, during, and after running.

All of these insights were tabulated into a score out of five for each category: fit, support, comfort, responsiveness, cushioning, and overall value of the shoes. Those with the highest scores made our final list. In our reviews we considered running styles (speed vs long distances), pronation, and other important attributes. We also interviewed two surgeons on knee pain and the characteristics that make good running shoes for bad knees. We ended up with 9 winners that met our criteria and scored highly in testing.

Our body works as one unit making the possible causes of knee pain tricky to identify. “Whatever force is absorbed when your foot strikes the ground gets transmitted up through your legs and body,” explains Shazad Shaikh, MD, Orthopedic Sports Medicine Surgeon, Atlantic Medical Group & Morristown Medical Center. “By understanding the mechanics of how you run, a shoe can compensate for your run style, help evenly distribute force up your legs and, in turn, decrease knee pain.”

The good news is your knees are designed to be able to run. 'The bearing surfaces of the knee joint is five times slicker than ice on ice,' says Kevin Stone, MD, orthopaedic surgeon at The Stone Clinic in San Francisco and author of Play Forever: How to Recover From Injury and Thrive. 'And the meniscus cartilage, which acts as a shock absorber, is also quite durable. So, long as you don't have an injury or arthritis, you can run,' he explains. However, if your running mechanics are bad, then you can overload these structures and that can lead to injury. 'In order to keep your knees healthy, you want to pick running shoes that get you to your most natural gait,' Dr. Stone says.

Pain is the best indicator as to how well your shoes are performing. If you notice discomfort in a specific area of the knee, there may be an issue with how your shoe is transmitting forces from the ground and up your leg. The arch of your foot optimizes the function of your running by maximizing the amount of shock your feet absorb before it reaches the knee. Aligning your running shoe with your arch needs will ensure that your knees are in the proper position to run.

Knowing if your foot tends to supinate (where your foot lands tilted outward) or pronate (landing on the foot tilted inward) helps determine what type of shoe you should get.  Those that supinate tend to require more cushion in the outer portion of the shoe, while those that pronate, require extra stability on the inner portion of the shoe to prevent the foot from rolling inward, Dr. Shaikh says.

What each runner finds comfortable is individual to their body. However, it's underrated in terms of the role it plays in injury prevention. If you aren't comfortable in your shoes, then you probably aren't running with a normal gait and that pain is telling you something, Dr. Stone says. The shoes that feel the most comfortable are likely the ones that will keep your body pain-free too.

Shannon Bauer is a Senior Commerce Editor for Shape with eight years experience in the fashion, beauty, and wellness industry. With a background in fashion design, she is well-versed in the materials and design of sneakers, and as an active individual herself, has tested many of the options on the market. She also participated in this test, trying out the Asics Magic Speed 2 and has previously tried On Running CloudRunner, Brooks Adrenaline and Glycerin.