The Best Running Shoes for Beginners:
In-depth Guide to Choosing Your First Running Shoe
By the Doctors of Running Editorial Team
At Doctors of Running, we frequently get questions from new
runners or those who are interested in starting running about footwear.
There are so many companies and shoes that looking for a place to start
can be overwhelming. Additionally, the amount of marketing jargon and
advertising that is immediately thrown at any new runners can either
lead to decision paralysis or choosing an inappropriate shoe that causes
the person to end up in one of our offices.
Covered in this Feature
Introduction to Running
Introduction to Choosing the Right Running Shoes
Running Shoes for a New Runner
Stability for a New Runner
Shoe Suggestions for a Variety of Runners [↓ Jump to Section]
Podcasts for Beginner Runners
Introduction to Running
There
are many things to get used to as a new runner. How much to run, what
to do before and after, dealing with soreness and the inevitable aches
in different places (these are normal), figuring out how to fit running
into an already busy lifestyle and more. Footwear is a major part of
this as it is one of the most important pieces of equipment for this
sport. Like many things in life, starting out simple is key, but we have
a few guidelines that may make your transition a little easier.
Put
simply, running is a series of single leg hops over longer distances.
It has much higher levels of impact forces compared to walking and
requires good single leg strength and endurance. New runners are often
very sore as a result of learning to deal with the increased demand on
their muscles from both producing and absorbing these new levels of
forces. We often encourage new runners to ease into training, either
with a run/walk program or with slow mileage changes to let their bodies
adapt and get used to this. Our bodies can adapt to an amazing variety
of things, but you have to give it time to do this. That means not
overdoing it, being patient, and allowing your body to recover enough
for the next effort.
Introduction to Choosing Running Shoes
With
the higher forces that the new runner must deal with, having a
comfortable, up-to-date pair of shoes is key. Many people have
anecdotes about how best to fit shoes. However, we know from extensive
research that static standing arch shape is not effective in choosing
the right shoes (Knapkik et al., 2009) and that most of what is used to
prescribe shoes is not evidence based at all (Richards et al., 2009).
What we do know from initial evidence that comfort is one of the key
factors in choosing a shoe and potentially reducing running related
injuries (Nigg et al., 2015).
Based on research from a validated
scale on running shoe comfort (Bishop et al., 2020), there are five
things to consider when trying on a shoe:
How comfortable the heel (back) AND forefoot (front) feel under your foot,These are from a scale called the "RUN-CAT" that was developed recently to help people figure out what shoe may be appropriate for them. These factors are important to consider and can only be determined by actually trying on the shoes! If possible we suggest going to a local running store that carries these to try on some shoes to see which one fits all five criteria for you! This takes some practice, particularly as a new runner, to understand what each of these mean for you as a unique individual. It is best to assess comfort not only from standing or walking in the shoe, but also taking the shoe for a quick jog (around the store or outside if they let you).
How stable the shoe feels,
How flexible the front of the shoe is and
How comfortable the overall shoe feels on your foot (especially the top).
As mentioned, what exactly these things will look like in a shoe will depend completely on the individual. There is extensive evidence to suggest that different people need different things. That is why we also tell people that there is no such thing as a "best shoe." There are many different shoes that will work for different people. Even for the same person, the shoes that work best for them may change over time!
Running Shoes for the New Runner
As
mentioned, different people are going to prefer different things. Due
to new runners having to get used to new levels of impact forces, we
generally suggest that those who are just starting find a shoe with a
little more cushioning than less. Although a ton of cushioning is not
necessarily more protective, it may feel more comfortable for certain
people. As you progress in strength, endurance and experience,
experimentation with other types of shoes is great as long as you
transition slowly. Ultimately, a shoe that is most similar to your
current pair of shoes that you use for casual wear, working out, or work
may be the most appropriate.
We do suggest that new runners
avoid extreme types of running shoes. New runners who are getting used
to this new activity should stay away from carbon fiber plated super
shoes, spikes, racing shoes (ie Nike Vaporfly, Adios Pro, etc) or any
other extreme type of shoe. These are not bad shoes, but they are not
designed for new runners and daily/recreational running. Most new
runners need to get used to just running by itself and should not worry
about hard workouts yet. These new shoe types are not designed for easy
running. While they are cool, exciting, and have certain benefits, they
also have significant risks. The carbon fiber plates stiffen the sole up
ad can place a great deal of stress in certain areas a new runner might
not be ready for. The foams are often extremely soft, which can be too
much a new runner that is simply trying to start and finish a run. These
are more advanced shoes that new runners may consider when they have
gotten used to the act of simply running and are ready to try some
faster paces, NOT when you are just starting.
There is also
evidence to suggest that having multiple pairs of shoes is better than
one, particular when it comes to reducing injury risk (Malisoux et al.,
2015). Putting on different shoes each run changes the way your body
interacts with the ground and places forces in different areas. This is
somewhat similar to cross training as each shoe will make small changes
so there is less of a chance of certain tissues being overworked. New
runners doing this should still be cautious with overtraining, as shoes
can only do so much. Having multiple shoes is not always a financially
viable option for many runners. If you can only afford to have one pair
of running shoes, make sure not to put too many miles on them. The
running industry standard is that shoes will last for about 300-500
miles. There is no evidence behind that, although from clinical
experience we generally suggest suggest new runners change their shoes
at least every 3-6 months. These foams do break down and in many people
can change or increase stresses into certain parts of the body. Thus,
making sure your shoes are up to date is important.
Stability for the New Runner
We
referenced above that a new runner should consider how stable a shoe is
underfoot while running to help determine their comfort. Stability is a
topic that is currently shifting drastically in run shoe design as well
as in our understanding of who may or may not benefit from stability.
Traditionally,
stability was placed in shoes with the goal of stopping or preventing a
motion called pronation, which historically has been thought of as an
unnecessary and injury-inducing motion. However, it is now clear that
pronation is a normal and necessary part of running mechanics to help
absorb shock. This is why, as we mentioned above, that matching standing
foot type to a particular shoe or saying someone with a flat arch
requires a stability shoe simply hasn't worked out. Traditionally, it
has also been recommended that newer runners should start with stability
shoes to give them extra support to help them adjust to running.
However, this also is not the case and could actually lead to more bad
than good for certain runners.
Instead, new runners should be
open to trying a myriad of shoes in the shop when finding their first
pair. Try a neutral shoe, try a shoe with stability built in through a
post, try a shoe with stability built in through a wide base and
geometry. If you haven't ran before and don't have a remarkable injury
history, don't limit yourself to what you "think" you need or even what
someone may say to you based on your foot type. Best case scenario you
go to a store and try on shoes with varying levels of stability to see
what is most comfortable for you. Remember, comfort is key. Your
assessment of comfort may lead you to a neutral shoe, maybe a shoe with
mild stability, maybe one with maximal stability. It's all okay. Just
find what works for you. Remember, over time this may change.
One
group of new runners that may want to consider trying a shoe that has
stability built in to slow the motion of pronation is those who have a
particular history of pronation-related injuries. This includes people
who have a history of recurrent plantar fascia pain, tibialis posterior
pain, and certain cases of achilles tendinopathy -- among others
(Willems et al 2021). If you fall into one of those categories, we'd
recommend including at least one stability shoe in the shoes you try out
and possibly finding one to add to your running shoe rotation. That
said, there are many different methods of incorporating stability into a
shoe, and for more details check out our Stability Guide.
Video: Our Advice on Orthotics in Running Shoes
We often get questions about orthotics use. Please visit the brief two minute video for a summary on orthotics in running shoes, and how we recommend using - and not using - them.
Video: In-Depth Discussion on Fit
Doctors of Running Shoe Suggestions for New Runners
As
mentioned, going to a local running store and trying on shoes to find
what is most comfortable based on the factors listed above is the best
place to start. However, many people do not have access to a good local
running store, so we have compiled a list of great entry level shoes. As
we mentioned, there is no perfect shoe, but different people may be
interested in different things. Whether it is shoes that are more
affordable, classic/tried and true training shoes or even
minimal/natural shoes.
Looking for Budget running shoes?
Check out our Guide to Affordable Running Shoes Under $100 here.
The following are a series of solid, basic, neutral daily trainers - shoes for logging the majority to all of your miles. Neutral shoes do not have any major stability mechanism like a post or significant guidance tool that interrupts your stride. Some neutral shoes we label as "stable neutral," meaning they do have some minor stable elements like a wide base to help make it stable without being intrusive. The majority of the shoes recommended in this guide we consider stable neutral.
Saucony Ride 18 | Review | Shop ($139.95 at Running Warehouse) Men | Women
The Saucony Ride 18 is a neutral daily training shoe for crushing your daily mileage. The shoe uses a beaded TPU midsole named PWRRUN+ that gives a very durable ride with a touch of bounce. The upper is updated from the previous version to have more padding around the heel, more breathability and stretch throughout the rest of the shoe. The shoe also drops 0.2 oz from last year's version with the changes to the upper. A shoe that features some versatility for uptempo running/workouts and the toughness to handle daily training and long runs, the Saucony Ride 18 continues as a long standing workhorse for a variety of runners.
Nike Pegasus 44 | Review | Shop ($139.95 at Running Warehouse) Men | Women
The Nike Pegasus 41 is a neutral daily training shoe for those who want a straightforward shoe for mileage. A new ReactX midsole comes in with a higher stack height, providing a softer heel and a little more bounce compared to its predecessor. A new upper maintains the normal width fit while a slightly lower volume provides additional security. Now featuring heel sidewalls that keep the ride centered at the rear, the Pegasus 41 continues as a daily training shoe that does well during easier and long runs.
Adidas Supernova Rise 2 | Review | Shop $139.95 at Running Warehouse
The Adidas Supernova Rise 2 returns as daily training shoe with a PEBA-based midsole. A new Dreamstrike+ midsole provides a slightly firmer and more resilient ride than the prior version, creating a shoe that does well on moderate distance easy and workout paces. A slightly snug and lower volume upper sits up top, making this shoe best for those wanting a more snug/secure fit. A highly durable outsole creates a shoe that can handle tons of miles, making the Supernova Rise 2 a solid choice as a workhorse trainer for those wanting a little pace versatility.
New Balance Fresh Foam X 880 v15 | Review | Shop ($139.95 from Running Warehouse) Men | Women
The New Balance Fresh Foam X 880 v15 is a maximal daily trainer for those who want an easy riding shoe for walking and running. A brand new, maximal stack height midsole with a totally new geometry brings the 880 series into the maximal realm. The slightly firmer ride maintains with a new rockered geometry that makes the 880 smoother but still best at easier efforts. The upper fits similar to previous versions with a slightly wider fit throughout the length of the shoe. A consistent trainer that will work best for those wanting a simple maximal trainer or newer runners getting into running, the 880 v15 returns taller but still retaining many of its values.
Hoka Clifton 10 | Review | Shop ($144.95 at Running Warehouse) Men | Women
The Hoka Clifton 10 is a neutral daily training shoe that uses an 8mm drop platform and a rocker geometry. This is a departure from it's typical 5mm drop, adding more height in the heel as a result. The Clifton otherwise remains classic to recent editions. For stability, the shoe continues to use popular Hoka design including sidewalls and some gentle sole flaring throughout the length of the shoe.
Topo Phantom 4 | Review | Shop ($145 at Running Warehouse) Men | Women
The Topo Phantom 3 is a cushioned daily trainer with an anatomically shaped toe box, giving a lot of room for different foot types. It is built to last and has a moderate rocker that helps create smooth transitions. For those wanting to dip into Topo for the first time on the roads, this would be a great entry point.
Puma Velocity Nitro 3 | Review | Shop ($135 at Puma) Men | Women
The Puma Velocity 3 is a neutral daily training shoe that is designed to check all of your boxes. The shoe uses a supercritical foam NITRO to give some bounce and provide good cushioning for long miles. This latest version adds nearly 3mm more stack to the shoe, providing a lot more comfort to the velocity than ever before while maintaining its ability to do a little bit of everything at the same time. The PUMAGRIP outsole traction is quite good and the experience feels like a shoe you can do about anything in. The Velocity is a versatile training shoe that excels most at daily mileage.
Asics Nimbus 27 | Review | Shop ($159.95 at Running Warehouse)
The ASICS Gel-Nimbus 27 is a premium daily training shoe for those who want a high stack height but a balance ride. A new jacquard upper gives a little more room than prior versions, making it best for those with normal volume and normal width feet. The midsole features 2mm more of FF Blast Plus Eco which combined with a slightly stiff ride makes for a highly cushioned but slightly firmer and snappier ride. Running lighter than its listed weight, but still providing a high level of cushioning, the Gel-Nimbus 27 features a large number of updates that make it a smoother riding and better fitting shoe for long and steady miles.
Stability Shoes for New Runners
The following shoes are full stability shoes, meaning they have a mechanism meant to adjust your running form, typically to prevent you from greatly "overpronating" or "supinating." Please see our Guide to Stability Shoes to learn more.
Mizuno Horizon 6 | Review | Shop ($169.95 at Running Warehouse) Men | Women
The Horizon 5 utilizes a unique wave pattern through the shoe, mixing a firmer bottom midsole with a soft topsole to create a stable platfrom. This is a great stability shoe in that it will likely work for a much broader audience compared to posted shoes like the Vongo. This is a good option for both pronation and supination issues.
Saucony Guide 18 | Review | Shop ($139.95 at Running Warehouse)
The Saucony Guide 17 is a highly cushioned, highly rockered, moderate guidance shoe for those who want a smooth riding daily training shoe. A complete redesign from prior versions, the newest version sees softer cushioning, a lower drop and a more rockered ride underfoot. A new upper provides more room while a secure midfoot still provides plenty of security. A medial plastic piece is replaced by significant sidewalls, a wider base, a highly rockered design and internal geometry that guides the foot forward. A new-age stability shoe with a super smooth ride, the Saucony Guide 17 truly lives up to its name as a Guidance shoe.
Brooks Launch GTS 10 | Review | Shop ($110 at Running Warehouse) Men | Women
In a world where simple lightweight trainers are disappearing in favor of super trainers, the Brooks Launch GTS 10 is a rare mild stability lightweight training shoe. A slightly snug, performance-oriented upper with a mildly tapered forefoot sits up top. The sole is simple DNA cushioning, providing a traditional stack height with a protective but slightly firmer ride. The full rubber outsole provides solid durability and traction, making this a great shoe for mileage and uptempo work. With the disappearance of the DS Trainer and Adidas Tempo, this is now one of the lightest mild stability trainers on the market. Those wanting a simple, mild stability shoe should look no further if the goal is to get back to a simpler time with a little less weight.
Asics Kayano 31 | Review | Shop ($159.95 at Running Warehouse)
The ASICS Gel-Kayano 31 is the continuation of the radically new Kayano series for those who want an excellent premium stability/guidance shoe for easy running, walking and all-day wear. A new slightly thinner upper provides a secure, plush fit while still providing some wiggle room through the length of the shoe. An improved 4D guidance system provides a new system that bounces you into and out of pronation/supination. Although with a wider base and sidewalls, the Kayano 31 provides a combination of stability and guidance that will keep you centered regardless of which way you move.
Asics GT-2000 13 | Review | Shop ($139.95 at Running Warehouse)
The ASICS GT-2000 13 is a moderate stability daily training shoe. A slight update from version 12 provides the same solid heel bevel that is unique within the ASICS line with a normal to slightly snug and secure fit throughout. The midsole adds a tiny bit of extra stack height which provides a softer heel while a slightly stiffer forefoot provides better versatility into uptempo paces. The 3D Guidance System provides continued medial support and central guidance for those who want great heel and midfoot stability. A continued stability staple, version 13 returns for those who want a slightly faster shoe with a bit more apparent medial pressure/stability from the past version.
Shoes for New Runners Who Want to Be Closer to the Ground
Shoes today tend to be more higher off the ground as it's become a major trend. For those interested in more natural shoes, ie ones with lower heels and that are closer to the ground, there are some prerequisites. You need to have good calf strength (be able to do 25 single leg heel raises), have good ankle motion/flexibility and have good balance. These options below are good starting points for runners without being too dramatic in feel. More advanced options require much more foot strength, while these are more middle of the road options.
Topo Athletic Magnify 5 | Review | Shop ($130 at Running Warehouse) Men | Women
The Topo Magnifly 5 is Topo's neutral, zero drop, lightly cushioned daily trainer. It has the classic Topo anatomical fit, with a wide and high volume toe box that provides ample room without being sloppy. The ride is on the firm side, but well-placed flex grooves in the forefoot provide the right amount of flexibility to keep you moving forward. I have really enjoyed using the Magnifly 5 for easy runs as I build back up after some time off after the Philly Marathon thanks to the shoe's ground feel and natural ride. The Magnifly 5 is a great option for those looking for a zero drop shoe with a firmer, lower ride.
Altra Escalante 3 | Review | Shop ($129.95 at Running Warehouse)
The Escalante is Altra's zero drop, moderately cushioned trainer. Similar to the Kinvara, it can handle a variety of efforts. The Altra Escalante, however, is a bit more accommodating in the toebox, making it a more comfortable shoe for daily miles while the Kinvara runs a touch faster.
Brooks Hyperion 2| Review | Shop ($139.95 at Running Warehouse)
The Brooks Hyperion 2 is a lightweight training shoe geared for versatility. The shoe has a very competitive weight and a geometry that leans towards running fast. The shoe works alright for daily mileage, though really shines when the pace picks up. The Hyperion 2 changes things up with DNA Flash v2 which greatly lightens the ride and adds a bit more responsiveness to the package. At $140, it is a great deal for a lightweight, flexible forefoot workout trainer - something that's become more and more rare in today's running shoe market.
*Note: Links to Running Warehouse are affiliate links that help support Doctors of Running. Thanks so much for your support.
Beginner Podcast Episodes
Listen in to these episodes from our podcast to learn more about picking your next running shoe.
(Matt and Andrea go indepth about things you can do to prepare yourself to buy the right shoe at the running store, whether your first time or even an experienced runner. Also catch the follow-up episode that goes further in-depth here.)
#101: Beginner's Guide to Recovery | Link
(In this episode we bring on Ryan Wooderson to talk about the science of recovery and the fundamentals every runner should know about.)
#114: How to Pick a Running Shoe for Your Next Race Day | Link
(The team talks about the decision-making process in picking a running shoe for you to use in a variety of race settings.)
#129: Using RUN-CAT to Find the Right Shoe for You | Link
(In this Matt solo episode, he talks about why RUN-CAT is a powerful tool for runners)
#136: Science of Running Injuries and Training | Link
(Andrea Myers shares research and experience on training)
#142: Tips for High School and Collegiate Athletes | Link
(The whole team joins to talk about our best tips for youth runners)
Final Thoughts
Running is such a wonderful sport and habit that can be an avenue for improving overall wellness, mental health, and scratching that competitive itch. It also has the potential to be a way to find a new community of friends and challenge your mind as you learn more about what it takes to run well. Running shoes are the primary apparel that runners should consider investing in to help them have the most pleasant and pain free experience in running. That said, being a healthy runner is about so much more than shoes. Your training, your nutrition, your strength, and your mechanics all play an even more significant role. So buddy up, find an experienced running friend, find a coach, find a good physical therapist, and start building toward your healthiest running experience.
References
Bishop,
C., Buckley, J. D., Esterman, A. E., & Arnold, J. B. (2020). The
running shoe comfort assessment tool (RUN-CAT): Development and
evaluation of a new multi-item assessment tool for evaluating the
comfort of running footwear. Journal of sports sciences, 38(18), 2100-2107.
Knapik,
J. J., Swedler, D. I., Grier, T. L., Hauret, K. G., Bullock, S. H.,
Williams, K. W., ... & Jones, B. H. (2009). Injury reduction
effectiveness of selecting running shoes based on plantar shape. The Journal of Strength & Conditioning Research, 23(3), 685-697.
Malisoux,
L., Chambon, N., Urhausen, A., & Theisen, D. (2016). Influence of
the heel-to-toe drop of standard cushioned running shoes on injury risk
in leisure-time runners: a randomized controlled trial with 6-month
follow-up. The American journal of sports medicine, 44(11), 2933-2940.
Malisoux,
L., Ramesh, J., Mann, R., Seil, R., Urhausen, A., & Theisen, D.
(2015). Can parallel use of different running shoes decrease
running‐related injury risk?. Scandinavian journal of medicine & science in sports, 25(1), 110-115.
Nigg,
B. M., Baltich, J., Hoerzer, S., & Enders, H. (2015). Running shoes
and running injuries: mythbusting and a proposal for two new
paradigms:‘preferred movement path’and ‘comfort filter’. British journal of sports medicine, 49(20), 1290-1294.
Richards, C. E., Magin, P. J., & Callister, R. (2009). Is your prescription of distance running shoes evidence-based?. British journal of sports medicine, 43(3), 159-162.
Willems,
T. M., Ley, C., Goetghebeur, E., Theisen, D., & Malisoux, L.
(2021). Motion-Control Shoes Reduce the Risk of Pronation-Related
Pathologies in Recreational Runners: A Secondary Analysis of a
Randomized Controlled Trial. journal of orthopaedic & sports physical therapy, 51(3), 135-143.
Further Reading at Doctors of Running
Guide to Stability Shoes
Shoe Reviews at Doctors of Running
Running Science and Rehab Center at Doctors of Running
More on Getting the Right Fit
Footwear Science | Outsoles, Rockers, Zero Drop, and More
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