Best running shoes for heavy female runners

by Solereview editors
This article was updated on September 25th, 2024 with current models. Solereview does not accept free samples for our reviews and has no ties to the industry.

Asics Nimbus 26 worn by heavy female runner.

Daily trainer for heavy female runners
Saucony Ride 17 Womens product box


Saucony Ride 17

The Ride 17’s supportive Pwrrun+ midsole has the comfort and stability that heavy runners need.

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  1. Read our detailed review of the Saucony Ride 17 here.

At the time of publishing this review, we see the Saucony Ride 17 as the best everyday trainer in its class.

Everything a daily trainer needs is present in just the right quantities, be it the midsole cushioning or how the upper fits. The previous model – the Ride 16 – used an EVA-based midsole with a firm and flat ride. The Ride 17 switches to expanded Polyurethane, aka Pwrrun+.

E-TPU is a modern, temperature-independent cushioning material that adidas Boost also uses.

It’s neither too soft nor too firm, so the midsole performs well under heavy loading. The Ride 17 has just the right amount of softness that adds everyday comfort without hindering the shoe’s ability to go fast. The Ride 17 is ideal for everyday training, including tempo runs.

The tinge of firmness and mild rocker profile make the Ride 17 a decent shoe even at 4:00 min/km (6:30 min/mile) paces.

The gusseted upper fits true to size and securely without excessive tightness or roominess. An optional extra-wide (2E) is also available.

  • Saucony’s marketing pitch: A truly versatile shoe, from warm up to tempo runs.
  • Upper: Engineered mesh, internal gusset.
  • Midsole: Expanded Polyurethane (Pwrrun+) foam. 8 mm heel drop.
  • Outsole: Carbon rubber in high-wear areas.
  • Weight: 282 gms/ 9.9 Oz for a half pair of Men’s US 9/UK 8/EUR 42.5/CM 27.
  • Stack heights: 35 mm (heel), 27 mm (forefoot).
  • Available widths: D – regular (reviewed), 2E – Wide.
  • Previous model: Saucony Ride 16.
  • Country of origin: Vietnam.
  • Recommended use: Daily training, tempo runs, half-marathons.
  • Footstrike orientation: Heel, midfoot/forefoot (full contact).
  • Recommended paces: 4:30 min/km (7:30 min/mile) and slower.
  • Median lifespan: 500 miles.
  • Recommended temperature range: Warmer than -5° C/23° F.

Pros

  • Just-right upper fit
  • Neutral and supportive ride
  • Smooth cushioning
  • Versatile ride character
  • Optional widths
  • Comfortable interiors

Cons

  • Upper runs warm in summer
  • Low reflectivity
  • Heel loop needs to be bigger

 

Soft cushioning for heavy female runners
Asics Nimbus 26 Womens product box


Asics Nimbus 26 Womens

This cushioned trainer also has excellent load-bearing capabilities.

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  1. Read our detailed review of the Asics Nimbus 26 here.

For a soft shoe, the Asics Nimbus 26 is a surprisingly good choice for heavy female runners.

It’s marginally firmer than the Nimbus 25, so its load-bearing capabilities have improved slightly. There’s lots of soft cushioning comfort under the foot, both in the form of the plush footbed and Flytefoam midsole.

These features make the Nimbus 26 ideal as a cruiser for long-distance runs, including marathons. The midsole rocker also helps, as it keeps the forward transitions rolling. The outsole grip has improved due to the reformulated Hybrid Asicsgrip rubber.

The soft ride and slightly heavy weight (305 grams/10.7 Oz) limit the shoe’s versatility. For example, going fast is a struggle for this shoe, so the Nimbus 26 is best used for slower paces.

The true-to-size upper has a narrow fit, so it also sells in a wide and extra-wide – just in case.

  • Asics’s marketing pitch: Add comfort to every step.
  • Upper: Engineered mesh, inner gusset.
  • Midsole: Flytefoam Blast+ foam, heel Gel unit. 8 mm heel drop.
  • Outsole: Hybrid Asicsgrip rubber.
  • Weight: 305 gms/ 10.7 Oz for a half pair of Men’s US 9/UK 8/EUR 42.5/CM 27.
  • Stack heights: 42 mm (heel), 34 mm (forefoot).
  • Available widths: D – regular (reviewed), 2E (wide), 4E (extra-wide).
  • Previous model: Asics Nimbus 26
  • Country of origin: Indonesia.
  • Recommended use: Daily trainer for easy runs, half-marathons.
  • Footstrike orientation: Heel, midfoot/forefoot (full contact).
  • Median lifespan: 400 miles.
  • Recommended paces: Slower than 5:00 min/km (8:00 min/mile).
  • Recommended temperature range: Warmer than -5° C/23° F.

Pros

  • Ride comfort for easy efforts
  • Supportive and neutral cushioning
  • Smooth transitions
  • Optional wide, extra-wide sizes

Cons

  • Upper is not breathable
  • Low versatility
  • Low reflectivity
  • Printed heel loop may irritate
  • Outsole grip needs further improvement

 

Supportive trainer for heavy female runners
Saucony Guide 17 Womens product box


Saucony Guide 17 Womens

The Guide 17’s midsole is wide and supportive – just what heavy runners need.

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Like most Saucony shoes, the Guide has changed too. These tweaks make the new model a better stability running shoe for heavy female runners than the former model.

Unlike the Asics GT-2000 13, the Guide 17 doesn’t have a defining gait control feature. What it does have in spades is true stability – thanks to the ultra-wide midsole, deep transition channel, and high sidewalls around the heel. The foot is seated securely within the ‘walls’ formed by the raised midsole edges.

Saucony Guide 17 worn by a heavy female runner.

What’s also changed is the sheer midsole stack. The Guide 17 is now 35 mm tall under the heel with a 29 mm tall forefoot (6 mm heel drop), so there’s ample cushioning for long runs – something that the prior versions lacked.

Unlike the Ride 17, the midsole is still EVA foam-based. This makes the Guide 17 lighter (9.4 Oz/269 grams) with decent versatility for most everyday runs. It’s not a tempo trainer, but you get the general idea.

The plush upper is sold in two other widths.

 

Versatile trainer for heavy female runners
Asics Novablast 4 product box


Asics Novablast 4 Womens

The Novablast 4’s supportive ride is one of the reasons why it’s so versatile.

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  1. Read our detailed review of the Asics Novablast 4 here.

Not for nothing is the Asics Novablast one of the most commercially successful running shoes.

It’s a great trainer under most circumstances. If you want it to be a versatile everyday running shoe, sure – why not? It’s also peppy enough for more aggressive workouts like a tempo run, and has marathon-worthy comfort. Its 43 mm (heel) and 35 mm (forefoot) stack heights ensure that.

Asics Novablast 4 used by heavy female runner.

The Novablast 4 is equally good for forefoot strikers as it is for heel strikers, while also managing heavier loads well. The Flytefoam Blast+ midsole has a wide base with raised sidewalls, and the foam doesn’t bottom out during foot-strikes and the gait cycle.

Complementing the tempo-friendly nature is a true-to-size upper with a snug fit. The narrow fit keeps the foot locked in over the rocker midsole for efficient power delivery and quicker roll-offs.

 

Best for overpronating heavy runners
Asics Kayano 31 Womens product box


Asics Kayano 31 Womens

The Asics Kayano 31’s firm cushioning makes it ideal for heavy overpronators.

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  1. Read our detailed review of the Asics Kayano 31 here.

The Kayano is a running shoe with a gait-corrective midsole. In plain English, that means that the midsole is designed to direct the loading of the foot in a direction opposite to the arch. Overpronators do well in such shoes, as the midsole prevents the foot from rolling in excessively.

A couple of features on the Kayano 31 make this possible. The inner midsole has more structure than the outer sidewall; that makes the inner side more stable and resistant to compression. However, the mild ‘motion control’ effect doesn’t affect the overall stability.

Though the Kayano 31 resembles the 30 in many ways, it uses a brand-new Flytefoam Blast+ compound. It’s firm and resilient, which is just right for heavy female runners.

The firmness and stiff forefoot also make the Kayano 31 surprisingly agile – making it a reliable daily trainer and a comfortable long run cruiser. The upper is just right, both in internal proportions and level of plushness.

Editor’s note: The women’s Kayano 31 has a 1 mm lower stack height than the men’s version.

  • Asics’s marketing pitch: Stability never felt like this.
  • Upper: Engineered spacer mesh, inner gusset.
  • Midsole: Flytefoam Blast+ foam, heel Gel unit. 10 mm heel drop.
  • Outsole: Hybrid Asicsgrip rubber.
  • Weight: 305 gms/ 10.7 Oz for a half pair of Men’s US 9/UK 8/EUR 42.5/CM 27.
  • Stack heights: 40 mm (heel), 30 mm (forefoot).
  • Available widths: D – regular (reviewed), 2E (wide), 4E (extra-wide).
  • Previous model: Asics Kayano 30.
  • Country of origin: Vietnam.
  • Recommended use: Everyday training, tempo runs, marathons.
  • Footstrike orientation: Heel, midfoot/forefoot (full contact).
  • Median lifespan: 450 miles.
  • Recommended paces: Slower than 4:00 min/km (6:30 min/mile).
  • Recommended temperature range: Warmer than -5° C/23° F.

Pros

  • Effective motion control
  • Long-distance comfort
  • Efficient transitons, versatile
  • Outsole grip
  • Plush and secure fit
  • Optional widths

Cons

  • Heavy

 

Max cushioning for heavy female runners
Brooks Ghost Max 2 product box


Brooks Ghost Max 2 Womens

Thanks to its ultra-wide midsole, this mega-plush shoe supports heavy runners.

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  1. Read our detailed review of the Brooks Ghost Max 2 here.

If you’re a heavy runner who doesn’t care about setting course records but wants the plushest ride money can buy, the Brooks Ghost Max 2 is a strong candidate.

The ‘Ghost’ name is a misnomer, as the Ghost Max 2 and Ghost 16 are nothing alike. The G-Max 2’s ultra-wide and max-cushioned midsole makes recovery runs extremely comfortable while being supportive of heavy loads.

The tall midsole has a deep reservoir of cushioning that keeps the feet fresh during long-distance runs and walks. Mind you, the Ghost Max 2 is not a versatile daily trainer; it’s too soft for that. But it’s an excellent cruiser with lots of comfort – both under the foot and above it.

The spacious upper is incredibly plush and fits the overall theme of the shoe. The foam-packed heel and tongue increase the interior comfort, and the forefoot has a true-to-size, but accommodating fit.

 

Marathon racer for heavy female runners
adidas adios pro 3 product box


adidas Adios Pro 3 Womens

The resilient Lightstrike Pro foam and Energy rods add ample stability for heavier body weight.

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  1. Read our detailed review of the adidas Adios Pro 3 here.

In our review, we said that the Adios Pro 3 was probably the most versatile marathon racer of its class. Many racers with a superfoam midsole and a stiff component don’t play well with slower speeds, heel landings, and heavy loads.

Heel striking in the adidas Adios Pro 3.

Not the Adios Pro. The Lightstrike Pro foam isn’t as squishy as PEBA-based foams, and the tubular design of the LightStrike Pro makes the midsole more stable than comparable racers. The result is a shoe that can be used at most running speeds and footstrike patterns.

While it’s not as stable as a daily trainer, the unique midsole construction makes the Adios Pro 3 ideal for heavy female runners. You get the cushioning comfort that’s expected of a marathon shoe, minus the instability.

The eyelet under the first lacing row can be bumpy for certain foot profiles, but the rest of the upper fits well.

 

Tempo trainer for heavy female runners
Brooks Hyperion 2 product box


Brooks Hyperion 2 Womens

The reassuring firmness of the DNA Flash V2 midsole makes it an excellent tempo shoe for heavier folks.

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This year’s ‘Hyperion 2’ is a bit misleading. In the sense that it’s not the true successor to the Hyperion 1, but rather an updated Hyperion Max at a cheaper price. The cushioning levels are similar, and the midsole foam is more or less the same.

Brooks Hyperion Max used by heavy female runner.

This year’s Hyperion 2 is similar to last year’s Hyperion Max. (pictured above)

Both serve the same purpose – which is to be a running shoe for tempo runs, intervals, and even a 10K racer. The firm cushioning and the lightweight build work together to deliver a speed-friendly ride.

And what happened to the Hyperion Max then? Well, the H-Max V2 is now a completely different shoe than last year’s Hyperion Max – we’ll save the discussion for another review. These changes can be confusing, so we had to set the record straight.

The Hyperion 2 behaves very similarly to the Hyperion Max V1. The DNA Flash V2 is cushioned but not soft. The firm quality supports heavier loads while making the transitions efficient during speedwork.

The upper isn’t ultra-narrow but has the just-right level of fit security and comfort.

 

Trail runner for heavy female runners
Brooks Cascadia 18 product box


Brooks Cascadia 18 Womens

Heavier runners will benefit from the supportive ‘Trailadapt’ plate and firm midsole.

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The Cascadia 18 is based on the same midsole as the Cascadia 17, so if you can find the previous model for a cheaper price, buy that instead.

That means that the 18 has the same performance benefits as the 17, particularly when it concerns heavy female runners. The Cascadia’s design leans traditional – meaning that the midsole isn’t a cushioned monstrosity, nor is the foam bouncy.

The midsole uses DNA Loft V2 – a firm foam that adds comfort without the instability of superfoams. Inside the midsole is a ‘Trailadapt’ plate that extends into ‘wings’ under the rearfoot. Finally, the midsole is protected by multiple lugs of grippy Trailtack rubber.

The plate and DNA Loft V2 foam give the Cascadia 18 optimal levels of stability. The outsole design also helps; the deep transition groove keeps the weight centered, and the multiple lugs help with proprioception on uneven terrain.

The secure upper combines reinforced layers (like the fused toe bumper) with soft mesh to make the Cascadia comfortable yet protective. This shoe is also available in a wide sizing and waterproof Gore-Tex version.

 

How we selected: What to look for

Saucony Guide 17 worn by a heavy female runner.

This is a slightly different take on the men’s buyer’s guide on the same topic. However, our criteria for selecting the shoes for this guide are the same, so have a quick read if you can.

As a heavy runner, do not buy pillowy-soft running shoes – though that’s the most likely advice you’ll receive from store associates or online forums. You’ll hear or read things like ‘soft cushioning provides better impact protection for heavy runners’, or ‘they’re good for your knees’.

People may also suggest ‘stability’ running shoes. You know, the ones with a firmer wedge called the medial post.

That has been the conventional wisdom passed down the generations. But that’s far from sound advice.

Let’s assume that you’re 5’7’’ tall and weigh 180 pounds with a BMI (Body Mass Index) of 28. Or you’re a muscular athlete with the same height and weight, in which case, the BMI is a meaningless metric. The above-average bodyweight could also be a result of a large frame.

If any of the above apply to you, running in extremely soft shoes does more harm than good. Such running shoes are usually unstable and may cause injuries since the musculoskeletal system will constantly try to compensate for the soft ride.

We’re not saying that your running shoes should be rock hard; just avoid shoes with max-soft cushioning if you’re heavy. That is why we do not have the Nike ZoomX Invincible Run 3 on this guide.

Women with a higher body weight should also stay clear of stability shoes with a biased ride – a design that makes the outer side of the midsole softer than the inner sidewall. We do, however, recommend the Kayano 31 due to its inherent stability.

On a side note, the medial post bias of present-day shoes is nowhere as intrusive as it used to be. But when superior alternatives are readily available, why settle for less?

If running shoes from the said categories are off the menu for weighty women, what kind of footwear should you buy?

Or to be specific, what qualities should you look for in a running shoe?

The cushioning should be smooth and supportive with a hint of firmness

The FF Blast+ foam of the Asics Kayano 31.

The Asics Flytefoam Blast – cushioned, yet firm and supportive.

There is a difference between the terms ‘ultra-soft’ and cushioned. A shoe can be cushioned without being mushy. Examples would be the Asics Kayano 31 and Brooks Hyperion 2, two of the many on this list.

Not only do those shoes have a cushioned ride; but their resilient midsoles and grippy outsoles also add stability. The neutral midsole design produces a smooth ride without ‘sinking’.

To sum up, a cushioned midsole works for heavy runners as long as it isn’t unstable. The level of support should be based on both the midsole geometry and foam density.

Look for non-EVA foam midsoles

The DNA Flash midsole of the Brooks Hyperion 2.

Non-EVA compounds like the Brooks DNA Flash fares well under heavy loads.

New-age materials like the adidas Boost, Saucony Pwrrun+/PB, and Asics Flytefoam Turbo have superior cushioning retention over time. At the same time, these foams do a better job than EVA at cushioning delivery for heavy runners.

This isn’t to say that standard EVA (Ethylene Vinyl Acetate) foams are bad. The Saucony Guide 17 uses injection-molded EVA, yet is stable and long-lasting. Even the Brooks Cascadia 18 is also based on an EVA foam blend.

A secure upper fit

A stable midsole isn’t very useful when paired with a sloppy upper fit. An interior that grips the foot securely benefits the overall stability.

We’ve curated a dozen running shoes spread across a wide range of ride characters – ranging from cushioned trainers to lightweight speedsters.

Many websites only recommend heavy running shoes for heavy runners – that’s silly, we think.

Do you own any of these shoes? Improve this review by sharing your insights – submit a review here.

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