Running shoes for men in the test |Men's health

In this article:

What do I need to know about running shoes?

If you ask runners what makes a really good running shoe, four key factors are repeatedly mentioned:

1. Balanced cushioning: This means that the sole of the shoe absorbs the impact forces when running.
2. Sufficient stability: The shoe supports the foot where it is needed.
3. Light weight: the less a shoe weighs, the lighter it feels to walk.
4. Comfortable fit: the shoe should not pinch or be uncomfortable at any point.

A running shoe should combine these properties in the best possible way. However, every runner has a different perception of what is optimal – because every running style and every foot is different. That's why the editors of RUNNER'S WORLD have combined as much data and test impressions as possible in shoe descriptions.

These are the best running shoes for men in 2021

Following the test reports, you will find some tips for your individual choice of running shoes.

1. Asics Gel-Nimbus 23

Manufacturer

Order here: men's model

Test impression: The Nimbus belongs to the top group of the comfort class. It is the perfect running shoe, especially for long runs and leisurely runs. A test runner promptly remarked: "Asics has taken it to the extreme here in terms of soft rolling behavior." There is also GEL cushioning under the ball of the foot in the forefoot area plus the Flytefoam Propel midsole, but the feeling of running falls by the wayside. But if you want to run fast, you'd rather use other (Asics) models. The comfort artist Nimbus takes care of the gentle pampering program for runners' feet. "A feel-good shoe for long runs, leisurely runs and chats," sums up one test runner.

2. Adidas Ultra Boost 21

Manufacturer

Order here: successor model men

Test impression: This model convinces as a neutral shoe and all-rounder for normal pronators. It is suitable for streets and parks as well as for forest and field paths. "That's fat," is one test runner's comment when he sees the UB 21, as it's called by fans. This means above all the sole. And it keeps what its looks promise: maximum comfort. The "LEP-Torsion" element ensures "that the sole plops back nicely and rolls more dynamically at the push-off", according to a test runner. In the latest version, Adidas has redesigned the upper. As a result, the UB 21 is slightly smaller, but sits very securely in the midfoot area and on the heel and is still best for narrow to medium-wide feet. It is an all-round shoe that is suitable for all training sessions.

3. New Balance Fresh Foam Vongo V5

Manufacturer

Order here: men's model

Test impression: "Significantly improved", summed up an enthusiastic test runner who had already run the previous versions. New Balance has accessed its in-house archive and refreshed the Vongo: The "Fresh Foam" midsole, known from the very popular and well-selling sister model 1080, is 5 millimeters wider on the Vongo and has an 8 millimeter drop. In addition, the shoe has an integrated pronation support, "which a non-overpronator doesn't notice," writes a test runner. The rolling process is noticeably stabilized if necessary, "without the dynamics suffering too much," according to the test result.

4. Brooks Glycerin 19 GTS

Manufacturer

Order here: men's model Standard version of the Glycerin 19

Test impression: The stable version GTS of Glycerin is now available alongside the neutral variant Glycerin 19 - and it really impressed the test runners. The GTS version has stabilizing elements on the outside of the midsole with the "Guide Rails". These act like a kind of railing and reduce buckling of the foot during the rolling movement. This is an interesting mix, because the glycerine is very flexible and torsion-friendly at the same time, extremely comfortably cushioned, and it offers a soft rolling behavior that is recommended for heel strikes. "The shoe has relieved me of my knee pain," writes a test runner enthusiastically.

5. Mizuno Wave Rider 25

Manufacturer

Order here: men's model

Test impression: For the 25th anniversary, Mizuno didn't give the Wave Rider a new design, the shoe is as simple as ever. But that's an understatement, because the Rider's midsole has been significantly upgraded. It still offers 12 mm drop, but at the same time more stability due to the "Wave Plate" reaching further forward, which ensures more stability, pressure distribution and durability. The integrated heel cap provides additional support and the forefoot area is very flexible. The shoe is "springy, but not too softly cushioned," praised one test runner. "Ideal for light and medium weight normal foot runners at any pace."

6. Saucony Triumph 19

Manufacturer

Order here: men's model

Test impression: The checkered flag look makes the shoe look fast. But the tuning of the midsole and the associated rolling comfort are designed for maximum comfort. Saucony relies on the "PWRRUN+" midsole foam known from its predecessor, which provides a soft cushioning feeling and smooth rolling comfort. "It even feels soft for the forefoot and midfoot," says one test runner, "but he runs very comfortably at a calm training pace." The new upper material is noticeably more airy: "The shoe feels lighter with it," says one test runner, "but it doesn't sit as tight in the midfoot area."

7. Adidas Solar Glide 4 ST

Manufacturer

Order here: men's model ST version, standard version

Test impression: Without the abbreviation ST, the Solar Glide is a neutral training shoe; in the ST version, however, it offers a reinforcement in the midsole, the "Solar Propulsion Rail", which ensures better foot guidance. The rolling comfort is characterized by the Boost midsole, which is known for its high cushioning comfort. In contrast to the Gel-Kayano or Cloudflyer, however, the Solar Glide is also suitable for midfoot impactors. "The curved last shape of the sole even gives the shoe a certain dynamic," says a test runner. Of course, the heel runners, who are also most effectively supported by the midsole, can also fully enjoy the cushioning comfort of the Solar Glide. The heel cap was particularly praised, "a blessing for sore Achilles tendons", according to one tester. Compared to the previous version, the weight has been reduced by around five percent, so that the shoe is now a few grams lighter, but this does not have a noticeable effect on the running feeling.

8. Nike React Miler 2

Manufacturer

Order here: men's model

Test impression: The shoe is definitely suitable for collecting miles. The basic technical requirements come with the voluminous midsole, which is 31 millimeters thick at the heel alone. Most of it is "React" foam, as Nike calls the tried-and-true compound praised on the Infinity React. In addition, like the Miler, the Miler 2 has a very wide and stiff sole, and a plastic element in the inner heel area provides additional support. "Nevertheless, the React Miler 2 is quite agile for such a stable shoe," marveled one of our test runners. The Miler 2 shows that stability and agility are no longer a contradiction in terms. The shoe is very well suited for long training runs where the foot is well supported and there is plenty of space in the forefoot area. The only criticism was the upper material, which provides good support but is comparatively warm. Compared to its predecessor, the Miler 2 is slightly lighter, but it is still not a lightweight.

9. Asics Gel-Kayano 28

Manufacturer

Order here: men's model

Test impression: The new Gel-Kayano is a real highlight this fall and received the "Best Update Award" from the RUNNER'S WORLD test team - this is awarded to running shoe models that have been functionally revised in terms of their running characteristics. The Kayano 28 is an excellent update of the popular 27 version of this classic, which has repeatedly won RUNNER'S WORLD readers' choice in its category. The fit with the very comfortable shoe collar and the padded tongue has remained the same, only the toe box has been slightly enlarged. A flattened external heel counter has been added. Combined with the "Dynamic Duomax" pronation support, which has also been revised, the Kayano 28 offers the usual stability and ensures a secure hold. And thanks to the new, very reactive "Flytefoam Blast" midsole foam, there is a much more dynamic walking experience. Overall a stable, very well cushioned training shoe for light to heavy runners.

10. On Cloudstratus

Manufacturer

Order here: men's model

Test impression: Two are better than one, that also applies to the Cloudstratus in any case: The double "Cloudtec" damping here holds and dampens better than any other On model to date. This is fully confirmed by test runners: "The Cloudstratus dampens very pleasantly," writes one tester and adds: "I didn't know that from On until now." In combination with the stable Speedboard and the external heel cap, the Cloudstratus offers a lot of stability. The "star lacing" is fiddly, but ensures a good fit, the fit is rather wide like its predecessor. The curved last shape is well suited for heel and midfoot strikes.

How does RUNNER'S WORLD test running shoes?

A lot of time, science, sweat and kilometers go into every test. In the practical test, the running shoes are tested in real use, this is about the subjective running impression of experienced test runners. In the laboratory test, the shoes are objectively tested according to standardized criteria. Both test results are included in the evaluation in our running shoe test.

Practical test: More than 400 runners took part in this test. They run at least 150 kilometers with each shoe and then fill out test forms. For the test, RUNNER'S WORLD selected models provided by the manufacturers.

Laboratory test: The RUNNER'S WORLD shoe laboratory performed six standard mechanical tests. So all running shoes are comparable to each other. The editors summarize the results of the wear and laboratory test. The test was published here in August 2021.

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5 kilometers in a row – for many runners it is the first milestone in their cardio career. And you know what? You can do it too! With this highly effective training plan especially for beginner runners. The beauty of running is that it's so simple. But if you want to improve in the long term, it is important that you proceed in a planned manner. We'll show you how!

You can expect 3 training sessions per week. You alternate between walking and running intervals. With each passing week, the running percentage increases while the walking breaks become shorter. This is how we make sure that unit by unit you reach an intermediate stage on your way to the long-term 5-kilometer goal. This step-by-step approach is not only important for increasing your physical performance, but also incredibly motivating. This way you can directly understand how you are getting better week by week. And at the end of the eighth week you will be so fit that you can walk the 5 kilometers without a break - guaranteed!

You can do 5 kilometers too! And our proven 8-week plan especially for cardio beginners will help you with that. How? By using a clever combination of walking and running intervals. This is how we ensure that you make progress week after week without overtaxing yourself and your body. What are you waiting for? Ready, steady, go!

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Specifically, you only have 2 units per week: a relaxed endurance run and high-intensity interval training (HIIT). 2 workouts per week are enough to reach your cardio goals. At the same time, the relatively low workload ensures that you still have enough time and energy for your main sporting focus: strength training.

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Nutrition plan for runners in 8 weeks

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Specifically, there is a colorful mix of vegetables (prefer seasonal and regional), high-quality animal products (dairy products, fish, meat, eggs) and other energy sources (cereals, pasta, rice, fruit, but also nuts, fats and oils) on the plate. This provides enough power to set new personal bests. On your marks, get set, go!

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If you want to build muscle effectively, you need to take in more calories than you expend at the end of the day. Of course, that's not a free pass for endless food feasts. Because not only the daily amount of calories is decisive, but also the distribution of macronutrients (protein, carbohydrates, fat) in your diet. Sounds complicated, but don't panic: you have our nutrition plan. Because it tells you exactly what needs to be on the plate so that you can record decent muscle gains. What are you waiting for?

Without the right diet, muscle building is hardly possible. But don't worry: That's exactly what our nutrition plan is for. In it, we'll show you what you need to eat to put on some serious lean mass in just 8 weeks. Plus: The recipes are really simple, but still delicious. Enjoy!

You want more? Here are all the plansPremium offerBook personal coaching!

You want to build muscle or get fitter all over? Our top trainers will write you a tailor-made training and/or nutrition plan.

Start now

Are you already a customer? Then log in here.

After successful payment you will receive an email with a download link. If you have any questions, send a message to fitness-shop@motorpresse.de.

What numbers reveal about a running shoe

Although the measurement data from the RUNNER'S WORLD shoe laboratory are objective, they only allow limited conclusions to be drawn about the walking characteristics. In addition to the results of the running shoe test, you should consider the following points when choosing the most suitable running shoe for you.

Weight: How heavy can a running shoe be?

Light and very well trained runners usually prefer light shoes. But a low weight usually goes hand in hand with a loss of functionality and means reduced support and cushioning properties. In the laboratory, the shoes are measured in size US 9.

Spring: what is that and how big should the value be?

The thickness of the sole is measured for all test shoes - in the forefoot and rearfoot area. The difference between the two values ​​is the so-called blast. The value therefore indicates how much higher the heel is compared to the toes. The difference is clearly noticeable for the runner. With barefoot shoes, as in barefoot standing, it approaches the zero point at which the forefoot and rear foot are at the same height. Previous observations suggest that a lower drop provokes the midfoot landing: The foot then does not land on the heel but on the midfoot. It is a question of individual preference as to which shoe you prefer to run with. But try it carefully to avoid overloading due to the changeover.

Cushioning: how soft should a running shoe be?

In the lab, we also measured the cushioning properties of the midsole to give an idea of ​​the running characteristics of the shoe. The cushioning is the central quality criterion of a running shoe. Every running step is a jump, landing puts strain on the musculoskeletal system. The foot and knee in particular process a lot of energy. The cushioning of the running shoe helps the body to reduce these stress forces - and, if necessary, to convert them into propulsion. However, the cushioning of a running shoe must suit the individual runner. There is no equation that more cushioning is inherently better. Because the quality of the cushioning depends primarily on the body weight of the runner, the running style and the intended use of the running shoe.

Upper material: What do I have to consider when fitting the running shoe?

When trying on a running shoe, the foot first gets feedback from the sole, i.e. from the footbed, where the foot has the most receptors. The fit of the upper is just as important. It should conform to the foot, be snug especially in the midfoot area, and have some flexibility. The hold can be improved with light, glued-on trimmings or reinforcements in the fabric.

How often do I need to change running shoes?

How long can I wear my running shoes and when is it high time for a new pair? The lifespan of running shoes depends on many factors, so it is difficult to give a general answer to the question. Manufacturers usually state the service life of their higher-quality models at up to 1,000 kilometers. This could be used as an approximate guideline. In general, however, we recommend replacing running shoes a little earlier if in doubt. Because with increasing wear, running shoes lose their biomechanical properties, elasticity, stability and cushioning change. This can lead to running problems. So if you run about 5 kilometers twice a week, you need new running shoes about every 2 years.

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Your first 10 kilometer run is possible! Especially with our targeted training plan. In it, we show you how you can gradually increase your endurance in just 8 weeks. So the 10 kilometers will soon be easy to do. bets?!

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You can expect 3 training sessions per week. You alternate between walking and running intervals. With each passing week, the running percentage increases while the walking breaks become shorter. This is how we make sure that unit by unit you reach an intermediate stage on your way to the long-term 5-kilometer goal. This step-by-step approach is not only important for increasing your physical performance, but also incredibly motivating. This way you can directly understand how you are getting better week by week. And at the end of the eighth week you will be so fit that you can walk the 5 kilometers without a break - guaranteed!

You can do 5 kilometers too! And our proven 8-week plan especially for cardio beginners will help you with that. How? By using a clever combination of walking and running intervals. This is how we ensure that you make progress week after week without overtaxing yourself and your body. What are you waiting for? Ready, steady, go!

Running plan for fitness athletes in 8 weeks

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Muscle atrophy from too much cardio? Not with this training plan. We'll show you how you can increase your endurance in just 8 weeks so that you can perform better in the gym. Another bonus: You literally get rid of your fat, making your muscles (even) more visible. On your marks, get set, go!

Specifically, you only have 2 units per week: a relaxed endurance run and high-intensity interval training (HIIT). 2 workouts per week are enough to reach your cardio goals. At the same time, the relatively low workload ensures that you still have enough time and energy for your main sporting focus: strength training.

Running is the perfect complement to strength training. The extra stamina makes you more efficient in the gym and burns additional calories through the running units, which makes your muscles (even) more defined. So, download the plan, lace up your shoes and step on the gas!

Muscle building nutrition plan for 8 weeks

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You want to build muscle properly? Then watch out! Because only if you provide your body with the necessary building materials will you gain lean mass. The good news: Our tried-and-tested nutrition plan shows you how you can feast on your dream figure in just 8 weeks. And you don't even have to be a star chef for that. Because our recipes are delicious, but simple. So enjoy it!

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Without the right diet, muscle building is hardly possible. But don't worry: That's exactly what our nutrition plan is for. In it, we'll show you what you need to eat to put on some serious lean mass in just 8 weeks. Plus: The recipes are really simple, but still delicious. Enjoy!

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In the first 4 weeks, you can expect two alternating full-body workouts. This has the advantage that you can train the key muscle groups several times a week without overloading yourself. If you have laid a solid foundation in the first few weeks, the training will become more demanding in weeks 5 to 8. So add another unit per week and you switch to an upper-lower body split. Well, do you already feel like dumbbells?

In terms of nutrition, 8 complete weekly plans with numerous delicious muscle building dishes await you. Every single recipe is high in protein and fully tailored to your training days. Some recipes are intentionally duplicated within a week. Keyword: meal prep. To save time, you can pre-cook double the amount for the next day or the day after that. In addition, our smart snack table trims your snacks for growth.Especially as a beginner, you have the chance of impressive muscular growth, but this can only be achieved with the right planning and the ideal combination of training and nutrition. So, what are you waiting for? Download and build!

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During training, a special full-body workout awaits you every two days. The bottom line is that there are 28 workouts in 8 weeks that will really heat up your metabolism and get your core in top shape. Why should you train your whole body including your legs? Because getting a six-pack is all about burning the layer of body fat overlying your abs. And this works mainly by training the large muscle groups.

Your diet then gives you the finishing touches. Maybe you know the saying: abs are made in the kitchen. Because only those who eat the right things lose the fat that envelops your six-pack. Our nutrition plan provides you with sufficient proteins, which not only keep you full for longer, but also help to build muscle. And the healthy fats give you a lot of power. What are you waiting for?

You finally want a six pack? With the right mix of diet and exercise, it's possible. And our plan combination will help you with that. Every two days you challenge your entire body in crisp full-body workouts to give your fat burning a kick. You can optimize the weight-loss process with our special washboard abs diet made of plenty of protein and healthy fats. So, download and achieve your dream figure!

You want more? Here are all the plansPremium offerBook personal coaching!

You want to build muscle or get fitter all over? Our top trainers will write you a tailor-made training and/or nutrition plan.

Start now

Are you already a customer? Then log in here.

After successful payment you will receive an email with a download link. If you have any questions, send a message to fitness-shop@motorpresse.de.

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