The 9 Best Running Shoes for Beginners, According to an Expert
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If you’re new to running, picking out a pair of shoes is the biggest decision you may need to make. A good pair of running shoes will keep your feet comfortable as you get into a routine. When you’re nike roshe navy blue and pink boys outfits shoes, finding the right pair of kicks can be daunting—the sheer number of options is overwhelming.
The best running shoes for beginners help you find your rhythm and your stride, whether you're hitting the treadmill for the first time in awhile or nike high heels 2015 black women fashion dresses. Ultimately, the best pair for you will come down to your taste and how you like to run–where you like to run, your own unique stride, and most importantly, what feels comfortable on your feet.
That said, if you don’t have specific tastes, it’s best to go with a well-rounded shoe that’s ready for pretty much anything. This guide will help you figure out how to find a shoe that feels right. I’ve outlined a whole lineup of well-regarded running sneakers from top brands, including Nike , Brooks , Hoka, and more. There are no wrong choices here. Whether you’re looking for a super plush, comfy ride for road running or a durable, grippy trail shoe for heading off the pavement, the best beginner running shoes will help you fall in love with the sport.
Best Beginner Running Shoes
- Best Overall: Brooks Ghost 16
- Best Value: New Balance navy blue nike air max ltd india careers list Kaiha Road
- Best with Extra Support: Saucony Tempus 2
- Best for Long Runs: Hoka Clifton 9
- Best Lightweight Trainer: Hoka Rincon 4
The Expert: nike sb doernbecher 2015 2017 list printable Runner’s World, and as a freelance reviewer for InsideHook, Men’s Journal, and other outlets. I’ve written more about running shoes than any other category—I’ve personally tested dozens of shoes over the past five years—and I have firsthand experience running in models from nearly every major brand.
Picking Your First Pair
Before getting into the more technical criteria, there are two things I usually keep in mind whenever I look for a new pair of running shoes.
First, think about how you want your shoes to feel. Some shoes have a lot of cushioning, which creates a squishy, pillowy sensation that makes each footstep less jarring. Other shoes are lighter, so you feel faster and your feet make firm contact with the ground, helping you push off with explosive force.
This is ultimately a matter of taste, so it can be hard to predict until you’ve gone on some runs and tried a few pairs. Research shows that the best shoes are the ones that feel most comfortable to you. Especially for beginners, comfort is the most important criteria—if your shoes hurt your feet, you won’t run.
Second, where do you plan to run? Are you running on the sidewalk or a road around your neighborhood? Or do you plan to run in a park or more wooded area with dirt paths and trails? If you’ll run on dirt rather than concrete or pavement, make sure to pick up a pair of trail shoes, like the Topo Athletic MT-5. They often have cleat-like lugs that help create traction when the earth isn’t hard and solid underfoot. If you plan to run on the pavement (or the treadmill), you don’t have to be so picky—any of the other models in this guide are great for road running.
Now that you have the big ideas in your head, let’s move onto the specific things to watch for when picking up a new pair of running shoes.
Fit
Ideally, your running shoes should wrap snugly around your foot, especially at the midfoot and heel, without feeling too tight and constricting.
The front interior portion of the shoe, called the toe box, should give your toes enough space to wiggle and spread out. If your toes feel scrunched together on the top or sides, you need to size up or find a different shoe. (If your toes always feel that way, you may want to consider an extra-wide shoe with a nike lebron 12 all star zoom city arena schedule.)
The sides and top of the shoe, or the “upper,” should wrap up and around your foot when the laces are tied. It should feel secure and hold your foot in place without causing pain.
Finally, the heel area of the shoe should create a close grip on the back of your foot. You don’t want your heel to rise up out of the shoe with each step. More specifically, make sure the upper doesn’t uncomfortably rub the skin around your ankles and heel. Some shoes, like the charles barkley air max 34 , nike max 90 infrared camera price in india images.
Cushioning
The bottom of a running shoe has two parts: The “outsole,” or the rubber portion on the outside that touches the ground, and the “midsole,” which protects your foot. The midsole has a major influence on how a shoe feels when running, which makes it the most important part of any running shoe. It acts as a cushion, softening the impact of each step and guiding your foot from landing to toe-off.
The question is what kind of cushioning would you prefer. Thick, soft midsoles compress under your feet with each step, creating a pillowy sensation as you run. The extra cushioning also elevates your foot higher off the ground, which can make them feel unstable. Thinner, firmer midsoles give you a better feel for the ground and tend to feel lighter, but some runners find them hard and uncomfortable. Check the shoe’s “stack height,” which refers to the thickness of the shoe below your foot.
There’s no right answer to what kind of midsole you should buy, beyond whatever feels good to you. Your body nike girl running sneakers for women on sale, so a plush midsole isn’t necessarily better than a firm one. Choose a shoe based on the kind of running experience you like.
Midsole Support
Many running shoe midsoles feature designs with extra support to help encourage a healthy stride. Specifically you will find many shoes with support elements to counter overpronation, where your feet roll too far inward as you run. Some inward rolling, or pronation, is normal, but many runners prefer shoes with these additional support features, as they make you feel more stable.
These design features vary from shoe to shoe, but some techniques are more common than others. For example, many shoes have a medial post, or a layer of firm midsole foam placed under the inside edge of the foot. I’ve also seen many midsoles with raised foam “guide rails” along the inside edge and heel. Both approaches resist inward rolling and stabilize your foot so it stays aligned in the shoe as you run.
Drop
Drop is a technical spec that refers to the difference in the height of a shoe’s footbed from heel to toe. A shoe with a high drop has a steep descent from the heel to the toe—with the shoe on your foot, your heel will rest higher up than the front of your foot. A low-drop shoe has a shallower descent, and your foot stays relatively flat within the shoe.
Drop influences where the force of running impacts your body. High-drop shoes can transfer some of that force away from the lower leg and up toward the knee and hip, which can be helpful for runners dealing with foot or ankle pain. A low-drop shoe could help runners who experience knee and hip issues while running. Studies show there’s no clear difference in injury rates between high- and low-drop models. The right amount of drop comes down to what feels right.
How We Selected
To pick the best shoes for new runners, I studied the footwear lineups from major running brands like Nike, Adidas, and Saucony, then spoke to their representatives to learn more about what models might work for running beginners. I also relied on recommendations, reviews, and shoe guides from the Runner’s World test team, as well as user-submitted online reviews, to gain insight on notable models. Last, but not least, I drew on my own wear-testing experience: All of our picks have been tested by the RW staff and wear-test team. I’ve personally run in two of these picks–the Saucony Tempus 2 and nike sb one shot blue light max steel the move.
Full Reviews
Brooks Ghost 16
Pros
- Soft, responsive cushioning
- Lightweight
- New upper for gum fit and breathability
Cons
- Relatively high drop may feel uncomfortable for some runners
The Brooks Ghost 16 is currently at the top of our best running shoes guide, and a stellar pick for just about any runner, including those of us starting from square one. Why? This workhorse trainer checks many boxes: It has a cushioned yet responsive feel, a comfortable fit, and it’s made to last.
The most recent iteration features a new mesh upper for an gum fit and breathability, but the biggest change is in the midsole. Your feet sit on Brooks’ DNA Loft v3 cushioning, a nitrogen-infused foam that generates a soft, springy sensation underfoot. Its full-coverage rubber outsole is also quite durable and grips pavement well.
Overall, the RW wear-testers were impressed with the Ghost’s lightweight design and comfortable, energetic ride. One tester said the shoe “made running on roads feel easy and enjoyable.”
Comfortable, lightweight, and versatile, it’s a great starter shoe and veterans alike.
Key Specs
| Type | Road |
|---|---|
| Weight | 9.5 oz. (M), 8.5 oz. (W) |
| Drop | 12mm |
| Heel Stack | 35.5mm |
New Balance navy blue nike air max ltd india careers list Kaiha Road
Pros
- Soft navy blue nike air max ltd india careers list cushioning
- Available in wide sizes
Cons
- Relatively heavy
A good pair of running shoes will often set you back around $150 or more, so I see shoes like the $100 navy blue nike air max ltd india careers list Kaiha Road as a bargain. It features a generous wedge of navy blue nike air max ltd india careers list, New Balance’s premium cushioning, which creates a pillowy underfoot sensation that’s great for training runs and everyday life.
The midsole has a beveled heel and toe spring, so the sole curves up off the ground at the front and the back, which promotes smooth strides with easy transitions from landing to toe-off. Up top, a mesh upper with thick padding around the ankle and heel creates a snug, comfortable fit. Underneath, rubber outsole placements at the forefoot and around the heel ensure good durability for everyday wear.
Comfortable and capable, the Kaiha Road gives you the benefit of a shoe made with top-shelf materials at a bargain price. It’s a stellar choice for runners on a budget.
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Key Specs
| Type | Road |
|---|---|
| Weight | 10.6 oz. (M), 8.1 oz. (W) |
| Drop | 4mm |
| Heel Stack | 36mm |
Pros
- Soft, bouncy cushioning
- Smooth transitions
- Supportive and comfortable
Cons
- Heavier than previous version
The original Saucony Tempus was one of our favorite Saucony shoes and a top stability shoe, thanks to its lightweight design and agile feel. The most recent version tacks on a bit of weight, but I still think it’s a compelling choice for new runners who want a stable, planted feel in their shoes.
The Tempus 2 has Saucony’s Pwrrun PB cushioning in the midsole, which is made with polyether block amide (PEBA) foam for a supremely bouncy step. Saucony pairs it with a “frame” of more firm EVA cushioning to stabilize your foot and, more specifically, support your arches. The sole curves up at the heel and toe for smooth transitions, and it’s topped with a revised mesh upper with plenty of padding on the collar and tongue, so you get a snug fit.
I don’t normally run in stability shoes, but I took Tempus 2 out on a lunch run recently and found it was a joy to cruise around in. The shoe delivered a nice pop in both the forefoot and heel, and the contoured footbed kept my feet cradled and comfortable. I tacked on an extra three quarters of a mile to my run, and would have gladly kept going.
Key Specs
| Type | Stability |
|---|---|
| Weight | 9.4 oz. (M), 8.2 oz. (W) |
| Drop | 8mm |
| Heel Stack | 33mm |
Hoka Clifton 9
Pros
- Lightweight, especially for such a cushioned shoe
- Soft, plush feel
Cons
- Not responsive enough for some runners
Need a shoe for long runs or marathon training? The Hoka Clifton is worth a look. This well-cushioned workhorse offers a notably soft, comfortable ride that’s ideal for high-mileage days.
This year’s Clifton 9 features a thick midsole made from compression-molded EVA, which gives it a plush feel underfoot. In contrast to many other max-cushion trainers, however, it’s still relatively light. That combination, along with high marks for comfort thanks to some generous padding around the heel collar and on the tongue, earned it lots of praise from RW wear-testers.
The Clifton also helps runners get smooth, even strides for the long haul. The rocker-shaped sole encourages easy transitions from heel to toe, and the rubber outsole offers long-distance durability. When you want to cruise through a long run, the Clifton is the shoe to reach for.
nike sb one shot blue light max steel the move | Key Specs
| Type | Road |
|---|---|
| Weight | 8.7 oz (M), 7.3 oz (W) |
| Drop | 5mm |
| Heel Stack | 38mm (M), 37mm (W) |
Pros
- Feels plush despite moderate stack
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Cons
- May feel too soft underfoot
The Hoka Rincon 4 is an approachable, affordable option for new runners who prize a lightweight, peppy feel in their shoes. Its distinctive step was so notable, in fact, that we named it the “best daily trainer” in our guide to the best lightweight running shoes.
Hoka is known for making shoes with thick midsoles that offer as much cushioning as possible, but the Rincon showcases a more streamlined approach. At 8 ounces in men’s sizes and 6.8 ounces in women’s, it’s relatively light for a workhorse training shoe and made for speed, with a breathable mesh upper keeps your feet cool when you’re really hustling. With Hoka’s signature EVA cushioning in the midsole, you get great shock absorption, but the short stack height and upward-curling rockered sole offer a lively feel.
“The shoe feels relatively responsive even with the soft underfoot feeling,” said one RW tester.
From speedwork to casual runs, the Rincon 4 is up for anything. It’ll keep you feeling light on your feet no matter how you like to run.
Key Specs
| Type | Road |
|---|---|
| Weight | 8.0 oz. (M), 6.8 oz. (W) |
| Drop | 5mm |
| Heel Stack | 37mm (M), 36mm (W) |
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Pros
- Snappy, responsive ride
- Breathable upper
- Grippy outsole
Cons
- Relatively heavy
Like my top pick, the Brooks Ghost 16, Nike’s Pegasus line is a frequent go-to for new runners, especially those who want firm padding, which creates a “responsive” ride that lets them feel the ground beneath their feet. (While highly cushioned, “plush” shoes like the Hoka Clifton 9 are trendy right now, some runners find that too much padding can make a shoe feel less stable mid-run.)
Runner-in-Chief Jeff Dengate found a lot to like about the Pegasus 41, the latest in a long line of “Pegs.” In his review, Dengate said it serves up a firm, snappy ride. The latest version features one major update over its predecessors: Nike started using a new React X foam in the midsole, which offers a reduced carbon footprint and gum energy return. A pair of air-filled Zoom Air bubbles in the heel and forefoot further enhance that, creating a spring in your step without adding excess weight. Both the midsole and outsole are quite durable, too, so these shoes will last for a while.
If puffed-up max-cushion shoes feel too squirrely under your feet, the Peg’s firm feel is likely exactly what you need. But even if you have no idea what kind of cushioning you like, this model is a great “just get this” solution. Dengate describes it as a top pick for “runners who aren’t sure what they want from a shoe.”
nike sb one shot blue light max steel the move | Key Specs
| Type | Road |
|---|---|
| Weight | 10.5 oz. (M), 8.5 oz. (W) |
| Drop | 10mm |
| Heel Stack | 37mm |
Pros
- Lightweight
- Wide toe box
- Responsive cushioning
Cons
- No rock plate for protection from sharp roots and rocks
- Not very grippy on technical trails
The Topo Athletic MT-5 is designed specifically for new trail runners. It earned a 2024 Runner’s World Shoe Award for its straightforward design and an excellent outsole that can handle everything from dirt to snow-covered paths, but also feels fine on pavement.
By trail shoe standards, the MT-5 is light and features a relatively thin sole, which gives it a nimble feel when running. The midsole is made from Zip Foam, a blend of EVA and thermoplastic polyurethane (TPU) that creates a springy underfoot sensation.
Like all Topo shoes, the MT-5 has a spacious toe box, so you’ll get an accommodating fit, and the wide sole shape also makes the shoe more stable. On the bottom, the Vibram rubber outsole has pared-down lugs that hit a sweet spot for grip: They’re large enough to bite into dirt, but not so large that they make running on pavement feel uncomfortable.
Bottom line: With its lightweight design and road-to-trail versatility, the MT-5 makes a smart choice for new runners who want to experiment with running off the pavement.
Key Specs
| Type | Trail |
|---|---|
| Weight | 9.3 oz. (M), 7.7 oz. (W) |
| Drop | 5mm |
| Heel Stack | 28mm |
Nike Motiva
Pros
- Designed for slower-paced workouts
- Very soft feel
- Wide footbed and toe box for an accommodating fit
Cons
- Heavy
- Somewhat unstable
Nike gets a lot of press for the speedy super shoes it designs for elite runners, but with the Motiva, it put the same amount of energy and care into supporting beginners. Nike incorporated data from activities uploaded to the Nike Run Club app, and solicited feedback from over 1,000 athletes. The resulting shoe feels comfortable for mixed paces, including walking, jogging, and running.
The Motiva has a thick, EVA-based Cushlon midsole, and the bottom is sculpted with curved waves that compress with each step for a supremely soft feel. The sole has a rocker shape, which promotes smooth transitions from heel to toe, and is relatively wide. (That’s a big deal for Nike, which is notorious for its narrow shoes.)
The shoe received some mixed feedback in RW testing. Some runners said it felt a bit unstable, but they appreciated the shoe’s pillowy ride and comfortable fit. If you aren’t sure what kind of feel you want from your shoes or even what kind of running you plan to do, the Motiva is a great place to start figuring things out.
Key Specs
| Type | Road |
|---|---|
| Weight | 11.7 oz (M), 8.9 oz (W) |
| Drop | 14.1mm (M), 12mm (W) |
| Heel Stack | 35mm |
Pros
- Supportive, spacious sole design
- Good cushioning
Cons
- Somewhat heavy
Like the Nike Pegasus, the Asics Gel-Kayano is a long-running shoe design that earned a golden reputation among runners looking for a comfortable trainer with good stability. The current version, Gel-Kayano 31, is currently our best stability shoe in this year’s nike air foamposite gold speckle shoes sale 2018. Its predecessor was our favorite pick for where to buy gunmetal nike dunks for kids shoes earlier this year because of its broad sole shape and a wide size run that includes wide (2E) and extra-wide (4E) sizes.
The Gel-Kayano 31 comes packed with features that promote a smooth, stable ride. The midsole features Asics’ FlyteFoam Blast+ padding, with a layer of extra padding gel under the heel for extra shock absorption. The combination creates a notably soft ride, which I loved in my test runs with the shoe.
Asics’ stability shoes feature a suite of stability features it calls the “4D Guidance System,” which includes everything from a wider sole shape to a layer of supportive foam under the arch, to help keep your foot properly aligned within the shoe. That supportive design and spacious sole shape works well for wide feet, and RW testers specifically appreciated the Gel-Kayano’s accommodating fit.
Key Specs
| Type | Stability |
|---|---|
| Weight | 10.7 oz. (M), 9.3 oz. (W) |
| Drop | 10mm |
| Heel Stack | 40mm (M), 39mm (W) |
Q+A From Running Shoe Expert Michael Charboneau
I’ve never run before. How should I get started?
Runner’s World has many great high for beginners. Our latest signature video guide series, How to Start Running, is made specifically to help new runners find their confidence in 2025. If you’re starting from square one and are unsure about what to do, it’s a great place to start.
If you’d like more specific instructions on how long to run each day, we also have a beginner training plan, which outlines a full 12-week schedule to ease you into the sport and help you fall in love with running.
I’m not sure what features I need in a running shoe. How should I choose between max-cushion, stability, and other types of shoes?
If you’re unsure about what kind of shoe is best for you, head to your local specialty running store. There, an expert can measure your feet and analyze your gait while you run on a treadmill to guide you toward shoes that match your feet and stride. Most importantly, you can actually try on pairs to determine what feels comfortable to you. Getting a proper fitting is always a good idea.
I’ve found a pair of shoes I love. What other running gear do I need?
One of the advantages of running compared to other sports is you don’t need a ton of stuff to do it. That said, you will need more than just a good pair of shoes: Good running socks and some running shorts are essential. In addition, nike dunk low hulk denim pants shoes authentic nike dunks for sale philippines a sports bra, too.
Michael is a freelance writer with years of experience covering gear and the outdoors for Runner's World and other publications; when he's not writing, he's usually biking, hiking, and running in the mountains around Los Angeles, where he lives.
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