If you’re running a 10k, the best shoes are going to be lightweight and comfortable.
It’s also worth considering the surface you’ll be running on, as this will determine how much cushioning is required. A softer cushioned shoe will be better for running on roads or trails, whereas a firmer one would be better for concrete surfaces.
The best 10k running shoes should also have good arch support and a snug fit, so that your foot doesn’t move around inside the shoe while you’re running.
The following list contains some of the best 10k running shoes out there:
Asics Gel-Kayano 25 – The Asics Gel-Kayano 25 is an excellent choice if you have high arches. It has a full length SpEVA midsole that provides great cushioning and durability throughout the run. The upper is made from FlyteFoam which provides excellent comfort and flexibility while still being lightweight enough to provide great responsiveness when needed. The heel counter helps to stabilize the heel during impact with the ground to prevent any unnecessary movement in this area during your run. The Asics Gel-Kayano 25 has a 8mm drop which makes it ideal for runners who want to switch between road and trail
Best Shoes For 10k
One of the things we’ve noticed over the decades of producing shoe reviews at RW is the way our network of runners express themselves when they’re filing their feedback on the shoes they’ve tested. Quite often, they don’t talk about the things the shoe does, but instead focus on the things it doesn’t do. As in: it doesn’t pinch, it doesn’t feel heavy, it doesn’t make their feet sweat – and so on. This shows that, for many runners, the aim in choosing footwear is simply to find shoes that stay out of your way, don’t intrude upon your run and just allow you to get on with it. The more experienced you become, the more you may look for a specific characteristic within a shoe – which is why we give each model such a thorough inspection – but it’s worth remembering that, at a basic level, comfort is key.
How to choose your perfect running shoe
Each shoe on the list below was chosen because of its high overall performance scores, but we also looked at three important categories that should help you find the best model for you:
Weight: Lighter shoes typically have less cushioning, which can make them feel faster. That said, if you’re going long distances, the extra cushioning of a heavier shoe might be a better option.
Drop: A shoe’s drop is the difference between the heel and forefoot measurements, or, in simple terms, how much your toes drop below your heel. A higher drop can lead to more heel striking. Most shoes have a drop between 8 and 12 millimetres, some have less than 6mm and a few minimalist designs have zero drop.
Cushioning: Cushioning provides impact absorption. In the lab, we looked at cushioning measurements in the heel and forefoot, to give you an idea of the overall cushioning in each shore.
How we choose the best running shoes for 2022
The sweat test: We receive multiple pairs of each shoe from the manufacturers. These go to more than 200 runners of varying abilities and preferences. Each spends a month running in their shoes over multiple sessions, before filling in a detailed questionnaire.
Cushioning: Each tester will measure how soft or firm each shoe feels underfoot.
Flexibility: Flexibility indicates how smoothly a shoe will move with the foot from heelstrike to toe-off.
Height and weight: We weigh men’s (size 8) and women’s (size 5) models. We also measure ‘stack height’: the outsole foam rubber, midsole foam and insole. We also determine the shoe’s ‘heel drop’ – the difference in height from heel to forefoot.
What are the best running shoes for 2022?
The wait is over – here are the shoes that made it onto our list…
1.Asics Gel-Nimbus 24
Won: Best In Test 2022
ROWAN FEE
Price: £165
Weight: 290g (M), 247g (W)
Heel/toe drop: 13mm
Type: Road / Neutral
When a shoe reaches its 24 iteration, you assume it ain’t broke and any ‘fixing’ should be minimal. But while sticking very much to the Nimbus spirit, Asics has made some noticeable changes here and the result will both delight diehard Nimbus fans and win new admirers. The FlyteFoam Blast+midsole material is lighter and softer than standard FF Blast, but it still offers good ‘poppy’ energy return. Our testers were impressed with the balance of comfort and pep. ‘The ride feels beautifully cushioned but with plenty of energy on take-off,’ said one. Comfort is a key attribute throughout – the stretchy knit tongue construction locks you in with a softness that doesn’t feel constrictive, while the plush heel and ankle collar are a real joy. The Jacquard mesh upper feels secure, but it flexes well and breathes nicely, too.
The 24 is around 20g lighter than the 23 and much of the weight shaving comes via a lighter, stronger outsole material that delivered great traction on various surfaces and seemed impervious to wear. But while it’s a lot lighter and peppier than the 23 – and impressively so for a shoe this comfortable – the 24 still isn’t quite right for speed sessions or short races, but for long runs and everyday miles in plush comfort, it delivers superbly.
2. Hoka Bondi X
Won: Best Update 2022
ROWAN FEE
Price: £180
Weight: 300g (M), 257g (W)
Heel/toe drop: 5mm
Type: Road / Neutral
The Bondi is classic Hoka: extra thick and extra soft. While those characteristics deliver on comfort, they can make the shoes feel slow .Not so here. Hoka’s signature model is equal parts marshmallowy comfort and snappy turnover, with the kind of propulsive edge normally found on its more performance-driven kicks.
This X factor comes from the new carbon-fibre plate in the midsole, which promotes a more aggressive toe-off. The thick slab of heel foam absorbs impact as the swallow tailgrooves on the sides smooth outlandings. This hit the sweet spot for our testers, who were unanimous in praising the comfort. ‘A bouncy, running-on-clouds ride – but one that pushes you forward,’ said one. It’s pretty versatile, but if you’re recovering from injury or just want
a soft-yet-energetic daily runner, the Bondi X is a real winner.
3. New Balance Fuelcell Prism V2
Won: Best value 2022
ROWAN FEE
Price: £120
Weight: 260g (M), 200g (W)
Heel/toe drop: 6mm
Type: Road / Stability
Stability shoes have been something of a dying breed, but they’re not dead yet. And they’re not just for plodding along, either: just look at the Prism, a lightweight speedster that’s well suited for track sessions, tempo runs and even racing. It’s refreshing to see thePrism as an option for runners who want that extra support on their hardest efforts. Some testers said, paradoxically, that it feels firm but delivers all the cushioning they require. ‘I noticed a little compression in the foam, looking closely, but with well over 100miles in this shoe I would expect that,’ said one tester who runs ‘backyard’ ultramarathons. ‘But on long runs, my feet never felt sore or tired.’
Even our testers who typically wear neutral shoes found the underfoot comfort satisfactory. Many shoe manufacturers have ditched the medial post – a denser wedge of foam positioned under your arch – in favour of less-intrusive methods, such as guiderails and wider platforms. While the Prism V2 still has a post, it goes almost unnoticed. ‘Some shoes can be uncomfortable for me when running,’ one of our testers said,‘but I’ve got through all of my workouts without any problem in these shoes, even after putting200 miles in on them.’
4. Nike ZoomX Streakfly
Won: Best Debut 2022
ROWAN FEE
Price: £134.95
Weight: 185g (M), 155g (W)
Heel/toe drop: 6mm
Type: Road / Neutral / Performance
Designed for racing 5K and 10K, the Streakfly is built for speed. It shares some characteristics with Nike’s Vaporfly racers, including a paper-thin, feather-light knit upper. A minimal heel collar shaves weight, while offset lacing eases pressure on the foot. Our testers enjoyed the ‘barely there’ feel, but they also felt there was enough support with no stability or slippage issues.A narrowish midfoot widens in the toebox to allow a splay that scored with our testers, and then things get really interesting. The midsole packs the same ultra-responsive ZoomX foam as the Vaporfly, although with a much lower stack height; and instead of a full-length carbon plate, the Streakfly has a Pebax plate in the midfoot. The result is a super-light, low-profile, springy and aggressive ride. One tester loved the way the shoes make you feel ‘fully connected to the road beneath your feet’, while we also heard the adjectives ‘agile’, ‘nimble’, ‘punchy’ and, above all, ‘fast’. Add praise for the excellent traction from the grooved outsole and you have your ideal 5K/10K PB shoe. But with the midsole offering more protection than an old-school racing flat, they may also work well as a half marathon shoe for lighter, faster runners.
5. Under Armour Flow Velociti Wind 2
ROWAN FEE
Price: £140
Weight: 238g (M), 192g (W)
Heel/toe drop: 8mm
Type: Road/neutral
Under Armour has made minor updates to the second Flow Velociti, continuing the simple formula of a UAWarp upper stitched to a one-pieceFlow sole. Flow is a foam compound so durable it eliminates the need for a separate outsole. Some runners stress about not having rubber between their sole and the road — the last thing we want is a shoe that’s literally grinding away prematurely. However, the absence of an outsole didn’t cause any issues here, nor lead to any slippage over wet grass or pavement. One tester summarised the traction in one word: ‘exceptional’. Credit all those grippy shapes moulded into the foam – they bite into everything you run over, though they do trap some pebbles.
Wide-footed runners may want to size up, though, as the shoe runs just a bit short and one tester said that they ‘started to feel too tight during longer-mileage days’.
6. Hoka Carbon X 3
ROWAN FEE
Price: £160
Weight: 222g (M), 188g (W)
Heel/toe drop: 5mm
Type: Road / Neutral
The Carbon X 3 is something of an enigma. With its full-length carbon-fibre plate, pronounced rocker and hefty midsole, you might expect a racer along the lines of Nike’s Vaporfly. But as the miles unfold, you find something different. You don’t get the same ‘pop’ springing you forwards as with other carbon-plated shoes; instead, it smoothes your foot strike and rolls you through your turnover with a bit more oomph. It’s on the heavy side for a racer, adding to the feeling that it isn’t built for all-out speed. But our testers did find the shoes far more comfortable at slower paces than most with carbon plates.
Up top, testers found the all-new knit upper too loose, compromising stability on corners and uneven ground. They also didn’t notice much benefit from the ‘swallowtail’ heel. Overall, the X 3 will work well for longer distances and for those seeking a mellower performance boost.
7. Adidas Ultraboost 22
ROWAN FEE
Price: £165
Weight: 333g (M), 289g (W)
Heel/toe drop: 12mm
Type: Road/Neutral
The first – and for half of runners, perhaps most important – thing to mention about the latest iteration of Adi’s classic Ultraboost is the fact there’s now a genuine female specific model. Okay, you could pick up the Ultraboost 21 in a ‘women’s’ version, but they were built on a unisex last (model of the foot). The women’s 22, however, has been designed entirely around the female foot shape (and gait cycle), meaning a lower instep height, a narrower heel fit and as hallower forefoot profile. Our female testers found the difference was palpable. ‘The Ultraboost has always felt snug due to the sock-like fit of the upper, but these felt more supportive, particularly around the achilles tendon, as the internal heel counter comes up higher and is tighter,’ said one.
So, what else can you expect? The iconic Boost midsole still offers superb cushioning and comfort and the Primeknit+ upper – made from yarn containing 50% recycled ocean plastic – is super flexible and locks down your foot excellently. Our only peeve? It could be more responsive. ‘I would have liked to have felt more “pop” on take-off, so they wouldn’t be my go-to choice for faster sessions,’ said one tester. For plush comfort on longer, slower runs, though, the UB is still a winner.
8. Hoka Kawana
ROWAN FEE
Price: £125
Weight: 288g (M), 236g (W)
Heel/toe drop: 5mm
Type: Road/Neutral
Named after one of Australia’s halcyon Queensland beaches (think white sands, tumbling waves), the Kawana takes inspiration from another Hoka shoe named after shores Down Under, the Bondi (seep85). But the Kawana runs more like Hoka’s pacier, punchier Mach4. Like the Mach, the Kawana has an early-stage rocker sole, making your turnover ebb and flow like the beach’s rolling surf (hence the name). The split heel absorbs shock and makes lighter heel strikes feel fluid. Some testers described the shoe as too clunky for flatout speedwork, but all were fans of its abundant cushioning. ‘I liked the support and it made running on roads feel effortless,’ said one tester.
Compression-moulded EVA makes up the midsole, which doesn’t seem terribly exciting in the carbon-plated world of 2022, but it’s lively and gives the shoe plenty of cushioning while still feeling relatively firm underfoot. Testers were mixed ont he traction, with one saying it was the Kawana’s best feature while another found the outsole slippery on wet pavement. Assuming you stay upright, the Kawana serves up a supremely smooth ride.
9. New Balance Fresh Foam X Vongo V5
ROWAN FEE
Price: £140
Weight: 280g (M), 222g (W)
Heel/toe drop: 8mm
Type: Road / Stability
The Vongo is the stability equivalent of New Balance’s 1080 – offering premium cushioning but with an additional touch of support for mild overpronators. This version sees the introduction of a midsole of the brand’s Fresh Foam X for an ultra-cushioned, light-feeling ride. On top of this is a knitted upper with varying areas of thickness and support – thin and elasticated in the toebox, with perforated mesh for extra breathability, while the embroidery under the N of the logo joins with the laces to wrap around the midfoot for a secure fit. Behind this, there’s also plenty of foam around the ankle and tongue that helps create a plush and more comfortable feel. Rather than a traditional medial post, the inner edge of the midsole is a little higher than the outside, and the foam is also slightly firmer on the medial side. The support on offer is subtle and provides a smooth transition, too – but you won’t feel its guidance if you don’t need it.
Overall, this is a really impressive shoe – one that’s cushioned but fairly responsive, too. And it’s also reasonably light for a stability shoe that comes with so much foam underfoot. An excellent choice for overpronators looking for a shoe that can cruise through the miles in comfort but also work when you really want to push the pace.
10. Adidas Adistar
ROWAN FEE
Price: £120
Weight: 325g (M), 290g (W)
Heel/toe drop: 6mm
Type: Road/Neutral
Designed for long, easy runs, the Adistar has the aesthetics of a maximal shoe, but with some functional differences that set it aside from the big-shoe norm. The most significant is the ride feel: the Adistar is noticeably firmer underfoot than often-squidgy maximal kicks. This is down to the midsole foam, with a dense Repetitor+ formulation using 15% recycled material under the heel. These dual foams aim to provide a more stable and secure feel at the rear of the shoe and a softer, more cushioned front end. Designed in conjunction with a rocker profile, the shoe certainly does feel stable, especially when heel striking. Our testers also reported that the firmer ride becomes more and more welcome as the miles tick by. The upper is equally supportive and the team all agreed that the lacing system cage held the midfoot securely, allowing for the bulk of the shoe to feel more like an extension of the foot, rather than a block of foam attached to it. It’s ideal for those looking for a bigger shoe with a reassuringly firm ride and a little forward kick from the rocker
11. On Cloudmonster
ROWAN FEE
Price: £150
Weight: 275g (M), 230g (W)
Heel/toe drop: 6mm
Type: Road / Neutral
This aptly named behemoth marks the Swiss brand’s entry into the maximalist shoe category, designed to offer big cushioning on long or easy runs. It features the largest CloudTecelements (the hollow pods in the midsole) of any On shoe – so big, in fact, that you can stick your fingertip in them. Sitting above this is the Speedboard – a plastic plate that acts as a solid platform for push-off.
The ankle collar is well-padded and locks the foot in securely. The laces are wide and it’s easy to find the right tightness and comfort across the top of the foot. At slower speeds, or when heel or midfoot striking, they’re cushioned, but they feel firmer when you’re running on your forefeet. They’re certainly softer than other On shoes, but not as pillowy as some other maximal shoes. But it’s easy to cruise along, and there’s still enough ‘pop’ to push the pace when you want to.
Available from 31 March
12. Nike Air Zoom Vomero 16
ROWAN FEE
Price: £134.95
Weight: 309g (M), 257g (W)
Heel/toe drop: 10mm (M), 9.6mm (W)
Type: Road / Neutral
The Vomero 16 is one of the first of Nike’s high-mileage shoes to use the lightweight ZoomX foam. You still get all the impact absorption you’d expect, but it doesn’t feel as springy as the Alphafly Next% racers.
Perhaps that’s partly due to the Air cushioning under the forefoot and the slab of rubber running the length of the sole. Nike ‘top-loaded’ the Air unit, which you can feel on your first few strides – only a thin sockliner divides you from that firm, responsive component. The result? The back of the shoe is smooth as silk when you heel strike and roll forwards. Once you’re on your forefoot, the platform firms up and stays stable.
At the top, it’s as plush as ever. The heel collar is well padded and it has a pillowy-soft tongue. One tester said,‘I like how much space the toebox has without compromising on the security of the heel and lacing.’
13. New Balance Fresh Foam X 860v12
ROWAN FEE
Price: £125
Weight: 324g (M), 254g (W)
Heel/toe drop: 10mm
Type: Road / Stability
Like its v11 predecessor, the860V12 has two layers of FreshFoam in its midsole – the top is soft, the bottom is speedy. New Balance tweaked the formula of the lower layer, slightly lowering the hardness, so this version feels a touch more forgiving. That much is good. But on the run, the new foams clashed with old-school stability tech – a dense medial post. It controls pronation, but the extra weight slows the shoe’s ride. ‘I know this shoe is designed to be firm and has a loyal fan base that praises its cushioning, but for me, it was a bit too firm after five or six miles,’ one tester said.
If you’re in the market for stability shoes, choose the 860 if getting a close-to-perfect fit is your top priority. That’s where this trainer takes the cake. It’s rare that not a single tester mentions a cramped toe in their sample pairs, but our testers raved that the 860’s fit was roomy yet locked down from heel to toe.
14. Saucony Triumph 19
Price: £145
Weight: 290g (M), 259g (W)
Heel/toe drop: 8mm
Type: Road / Neutral
On the verge of turning 20, Saucony’s most cushioned shoe is gracefully charging towards its next decade. Although it’s heavy, on par with other luxe trainers, it rides light and bouncy. That energetic sensation comes from its Pwrrun+cushioning, which is 28% lighter than the brand’s original Pwrrun; it’s supportive for easy long runs and responsive on tempo efforts.‘The Triumph 19 feels like running on big, spongy paws,’ raved one tester. ‘They’re somewhat stiff and solid, but also nicely soft.’
To deliver the comfortable-yet-stable ride, Saucony increased the angle of the beveled heel and toe spring in the Triumph 18, promoting smooth heel-to-toe roll, and this geometry is thankfully preserved here. There’s a new mono-mesh upper, which is lighter and more breathable, and it was a hit with testers who praised the roomy toebox, midfoot fit and supportive heel.
But the real triumph is its all-encompassing comfort. The collar and tongue are pillow-like, securing your foot after knotting the laces and granting your toes ample wiggle room. It’s a trusty recovery shoe when you’re easing back into running and a mainstay when you crank up mileage for your next big race. A go-to you’ll run in until every outsole groove is long gone.
15. Diadora Equipe Atomo
ROWAN FEE
Price: £170
Weight: 250g (M), 200g (W
Heel/toe drop: 5mm
Type: Road / Neutral
The Atomo is a smooth, fairly light trainer that performs generally well on dry roads. There’s nothing particularly exciting about it, really, but the sum of the parts works here. The midsole is an expanded EVA blended with a rubber-based polymer. Adding rubber can make a shoe heavy, so Diadora tweaked the mixture to deliver a light enough shoe that was still responsive and more durable than EVA alone; the brand wanted the shoe to feel the same way at mile 400 as it did at mile 10. Our testers had only enough time to put about 100 miles on the shoes before we began this review, so we’ll see how that claim checks out. But the early results are promising.‘The midsole is big,’ one tester wrote. ‘I expected a cushy ride, which wasn’t the case. By no means am I complaining about this, as I actually prefer firmer shoes. I’d wear this shoe to run a half marathon.’ Our testers were mos timpressed by the forefoot fit, especially one woman who has bunions – the Atomo never caused her problems. The shoe runs almost a half-size short, so if you’re on the fence, opt for the larger size.
