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Dealing with knee pain while running is no fun and NOT required to be a runner! If this has been your experience, let’s talk about some of the best running shoes for knee pain. And of course, because I’m a running coach a few things that could help alleviate that pain from your runs!
Knee pain can happen to anyone, runner or not. We all know the favorite question from non-runners is, “Don’t your knees hurt?” Or they like to say they could never run because their knees ALREADY hurt.
But the reality is, running itself is not inherently bad for our knees. Usually it’s our poor choices.
Doing too much, too quickly, wearing the wrong shoes, and weak muscles from refusing to strength train are some of the most common reasons runners may experience knee pain.
In most cases, knee pain doesn’t mean you have bad knees and it’s not permanent. It’s important to find the cause and then a solution to get you back on the road and trails quickly.
However, while you’re building up your mileage or dealing with any pain, why wouldn’t we take advantage of gear to make things feel better?!
I’ve compiled a list of some of the best running shoes out there to help those dealing with knee problems. Stick with me as we look at some of the causes of knee pain, how much cushion may be too much, how to pick the right shoes, and my recommendations for shoes you might want to check out.
9 Best Running Shoes for Knee Pain
Below are our top picks for the best running shoes when dealing with knee pain. Remember, there are a lot of factors to consider so keep those in mind when picking a shoe. Maybe your next pair will be one of the ones reviewed below.
Best for Max Cushion – Hoka One One Bondi 9
The Hoka One One Bondi is great for everyday running and walking. With its max cushioning, it’s almost guaranteed to provide max comfort too. The one thing to remember is that the more cushion, the less “pop” or speed you’ll get from a shoe.
I think this is really ideal for our heavier runners, those who are doing 5+ hour marathons and want some soft lasting cushion.
The newest model has a mesh construction, lighter foams, and an extended heel that offers a soft but balanced roll-through from heel strike to push-off. Just remember as we mentioned before that more cushion isn’t always better.
So this for me is one of the shoes in my rotation for recovery runs, but not for everyday.
- Weight: 10.5 oz Men’s, 9.3 oz Women’s
- Heel Drop: 5 mm
- 6 colors
- Available in wide
- Available on Hoka.com for $170
Best for Flat Feet – Asics Gel Kayano 31
Another great option, but particularly for those with flat feet or who overpronate, is the Asics Gel Kayano. The shoe offers excellent heel cushioning for impact absorption but still allows for a great toe-off.
The Kayano also provides some stability at the midsole to keep feet from rolling inward during each stride. It’s known for its durability too and will be there for you, literally, for the long run.
The Kayano, with its mesh upper, comes in varying widths, sizes, and color combos.
Best for Long Distance Shoe – Saucony Triumph 22
The Triumph is Saucony’s most cushioned shoe. It promises extra cushion and a springy feel enabling you to push off with strength but land quietly and softly. And I gotta say, this shoe is now on a bunch of my best of lists because I have found that through multiple versions I can put in some pretty solid mileage in these feeling good.
Whether you’re heading out for a 5k or your 20-mile long run, this shoe provides the comfort and support you need, especially on the days when your legs are feeling it a bit more than usual.
Another bonus? It comes in 17 colors!
Best Stability Shoe – Brooks Adrenaline GTS 24
Among stability shoes, the Brooks Adrenaline GTS is a great option. It’s been a runners favorite for more than 20 years, if that tells you anything.
It’s great for everyday runs or those long runs on the weekends. It has a nice solid structure with flexibility offering support for people with high arches, but can also be a solid option for flat feet with a special insert. Its GuideRails support system helps your foot move more naturally in each step.
- Weight: 10 oz Men’s, 8.8 oz Women’s
- Heel Drop: 12 mm
- 12 colors
- Available in wide for some colors
- Available on Brooksrunning.com for $140
Best Max Cushion Shoe – Asics Gel Nimbus 27
My first thought in putting on the shoe was a little Sir Mix-A-Lot “I like big butts and I cannot lie”. I mean this is a lot of shoe and I was pretty darn happy to be running in it the day after a hard workout. 7 miles flew by and I didn’t think a whole lot about the stack after getting started.
This is a max cushion running shoe for recovery runs to long easy miles that has some bounce and is a winning update from the last model.
The midsole is still FF BLAST™ PLUS ECO cushioning, made from 24% bio-based materials to keep moving toward a goal of sustainability. I love that they are putting a carbon footprint number inside the shoe too. This is great focus to see among the brands.
Best Shoe for IT Band Pain – Saucony Kinvara 15
Interestingly, one of the things I have found in myself and many other runners is that getting out of shoes in the 10-12mm heel drop range seems to help reduce IT band issues.
That doesn’t meant you need zero drop. I really like a 4-6 mm shoe.
This has been one of my go to shoe models for nearly a decade. That being said, the Kinvara has changed over that time. It’s now a slightly more cushioned shoe with a bit more stack height (because everything seems to be increasing in stack height).
It’s my easy pick for what shoe I want to put miles on during vacation because I can use it for speed or easy runs.
The Saucony Kinvara15 is an excellent choice for runners who are looking for a lightweight and responsive shoe that provides enough cushioning and support for longer runs. The shoe is also suitable for runners who prefer a more natural running experience, though you won’t have quite the same ground contact feeling as with older models.
The shoe’s upper is made from a breathable mesh material that allows for maximum airflow and helps to keep feet cool and dry. This one has a bootie style fit, meaning that the tongue is attached. I LOVE this because it means it’s not going to be moving all over while I run.
Best Carbon Plate Shoe- HOKA Skyward X
Previously I recommended the BondiX because it was literally designed as an ideal choice for those who will need 5+ hours to run a marathon. But they’ve stopped making that model in favor of their new high dollar carbon fiber shoe the Rocket X2, which unfortunately I just don’t love due to heel blister issues.
HOWEVER, I am a massive fan of the Cielo X1 and with the Skyward X, you’re getting a little boost from the PEBA midsole foam on top of the H-Curve plate and the EVA bottom foam. YES you read it right, they’re using the high end stuff for the everyday runner and it’s so worth the price!
The wider toe box feels really wonderful as your feet swell on the run and the very slight meta rocker helps roll your foot forward. This is especially noticeable on any downhill and I loved it!
“We asked ourselves why every carbon-plated shoe on the market had to be created with an eye on only the elite runner. Everyone deserves to fly and everyone can level up.”
Best for Wide Feet – New Balance Fresh Foam 1080 V14
While these may be the heaviest shoes on this list, the Fresh Foam through the midsole provides the comfort you want without you feeling the bulk. I can’t say I’ve noticed the weight in these at all.
I’ve actually gone through 3 pairs of this shoe in the last few years. And while the increase in cushion means it’s lost some of the speediness I previously loved, it’s just changed places in my line up because I still really enjoy it.
The New Balance Fresh Foam 1080 is just a winner for me. I’ve always found it to do well for high mileage without breaking down and it just feels good underfoot.
I specifically noted New Balance for wide feet because you can order most shoes in a variety of widths! I just happen to really enjoy running in this model.
Best for Road to Trail – Hoka Challenger 7
The Hoka Challenger is an all-terrain shoe allowing you to go from street to trails without a hitch. While not as cushy as its sibling the Bondi, its padding provides the shock absorption you need while remaining light enough for the demands of trail running.
Again this isn’t not a stability shoe, but by default HOKA shoes provide more stability than most.
The sole boasts 4mm lugs ensuring good grip on the trails, but they’re small enough that they won’t feel wonky on the road.
- Weight: 8.9 oz Men’s, 7.7 oz Women’s
- Heel Drop: 5 mm
- 15 colors
- Available in wide
- Available on Hoka.com for $145
How to Find the Right Shoes for Knee Pain
Shoes aren’t cheap and while you can often return them if they aren’t the right shoe for you, you don’t want to have to do that numerous times because changing shoes is simply masking the problem and not solving it.
Once you’ve determined the cause of your knee pain and a solution, it’s time to find appropriate shoes. You want to consider a number of factors, including your feet and arches, comfort, support, cushion, materials used, and sizing options.
Why Do Your Knees Hurt While Running?
I’ve done a huge article on 7 causes of knee pain while running to help you see exactly what might be happening and resolve it. But for a quick overview:
- Weak hips and glutes. They may not be able to help you maintain proper alignment. You’ll first need to strengthen those muscles to help you maintain proper alignment when running.
- Overstriding. You may be reaching when you run with your feet landing in front of your body. Take a look at your overall form and see what areas may need improvement.
- Overpronation. Your feet are rolling inward.
- Supination. Your feet are rolling outward.
- Wrong running shoe fit. Yes, you may be in the wrong shoes for your body and feet
- Worn out shoes. Wearing shoes that have seen too many miles means the shoe is broken down and breaks down your form.
It’s important that you determine the cause of your knee pain before going any further.
The sheer amount of trainers on the market these days can make shoe shopping overwhelming, especially when trying to deal with a specific issue such as knee pain. Obviously, this isn’t an all-encompassing list, but hopefully it provides you with, at the very least, a place to start your search.
Looking for more running shoe guides?
For more help selecting the right shoe for you, don’t worry, I’ve got you:
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