The Beginner's Guide to Running Shoes:
How to Choose 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
Podcasts for Beginner Runners
(Newly updated: Added podcast episodes for beginners. Updated shoe listing. 5/15/2023)
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.
Introduction to Running
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.
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.
Shoe Suggestions for the New Runner
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 16 | Review | Shop ($139.95 at Running Warehouse) Men | Women
The Ride 16 is a no-frills neutral trainer that nails a simple upper with a solid, slightly more cushioned midsole to create a balanced ride that will last many miles. It's mostly wide platform and well-fitting upper provides some good inherent stability.
Brooks Ghost 15 | Review | Shop ($139.95 at Running Warehouse)
Often touted as the first shoe for new runners, the Brooks has been a reliable go-to trainer for many over the years. The Brooks and Ride share some DNA as far as basics go, with the biggest difference being the Ghost and it's higher 12 mm drop.
Nike Pegasus 40 | Review | Shop ($129.95 at Running Warehouse) Men | Women
Fans of the long-running Nike Pegasus series will find a lot of familiar elements in the Peg 40. Maintaining the characteristics of the Peg 39 underfoot, the latest edition opens up the upper a good deal, adding more room over foot. The shoe remains a versatile daily trainer that can not only run, but handle a variety of tasks whether you want to dabble in other sports or run daily errands all in one package.
New Balance Fresh Foam X 880v13 | Review | Shop ($134.95 from Running Warehouse) Men | Women
Thanks to the more traditional features offered in the 880v12, it makes it a great shoe for beginner runners as it offers a smooth and responsive ride without being over the top. The shoe additionally features a very accommodating upper that is known to fit runners well.
Hoka Clifton 9 | Review | Shop ($144.95 at Running Warehouse) Men | Women
The Hoka Clifton is a neutral daily training shoe with a rockered ride. The shoe still provides the max cushion and lightweight feel of its predecessors with some positive updates. The upper is more accommodating and less narrow through the midfoot and the midsole is updated to give it some more resilience. The overall feel is similar to the previous Cliftons, but with a skosh more responsiveness and comfort with instep.
Topo Phantom 3 | 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 2 | Review | Shop ($120 at Puma) Men | Women
The Velocity Nitro features a great fitting shoe that's protective and versatile enough to do some strides or tackle big mileage. The base is just wide enough to keep runner's decently stable, while PumaGrip offers great traction.
Asics Nimbus 25 | Review | Shop ($159.95 at Running Warehouse)
The Nimbus itself is a classic training series from Asics. This Nimbus is the biggest one yet, with huge cushioning underfoot and a fairly stable ride.
On Cloudgo | Review | Shop ($139.95 at Running Warehouse) Men | Women
The Cloudgo is a neutral daily trainer that leans on the lighter side. It bridges an important gap in the On Running line-up by providing a neutral-leaning, beginner-friendly model alongside their new stable neutral Cloudrunner model.
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.
On Cloudrunner | Review | Shop ($139.98 at Running Warehouse) Men | Women
A very mild stability mechanic makes the Cloudrunner a very accessible shoe for both runners who need mild stability and neutral runners who are interested in a more stable platform. Slightly denser medial midsole and On's Speedboard helps provide enough substance to help runner's roll through.
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 16 | Review | Shop ($139.95 at Running Warehouse)
Continuing the success of last year's excellent redesign, the Saucony Guide 16 keeps this year's update light, but impactful with only a few alterations. This year's major change is a new PWRRUN+ insole that amps up the model's comfort with a softer instep. The upper is also slightly refined with a more plush tongue and streamlined fit. Last year introduced Saucony's new medial support system entitled Hollow Tech, which provides a much lighter, less intrusive version of a post to guide the runner forward. That and the PWRRUN midsole remain intact for this year's model.
Great Shoes for New Runners Looking to Start Natural
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.
Topo Athletic Magnify 4 | Review | Shop ($130 at Running Warehouse) Men | Women
The Magnifly is a well-cushioned zero drop trainer from Topo. That means the height of the shoe is completely the same throughout. Most shoes have at least some kind of drop, anywhere from 4 mm to 12 mm. The Magnifly is a brand new update with a slight rocker, ample toebox, and comfort throughout of this model.
Saucony Kinvara 13 | Review | Shop ($109.95 at Running Warehouse)
Known for it's lightness and ground feel, the Kinvara is a lower stacked, everyday trainer that can handle a variety of runs. By today's standards, the Kinvara sits low to the ground, but still offering enough cushioning to feel protected for short to medium distance runs.
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.
*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)
Conclusion
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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