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Best Sneakers For Beginner Runners

If You Just Want To Get Outside Or Do A Trail Run For Fun

Best HOKA Shoes For Beginners | Where To Start With HOKA Running Shoes!

2. Nike Pegasus Trail

Using some of the previously mentioned scenarios as a guide based on foot type, trail running comes down to grip on the trail, protection and stiffness, Kart said. Running on variable terrain means changing stride length and landing on uneven surfaces. A slightly stiffer shoe will help you land where you think is optimal and maintain some foot control.

The Best Running Shoes

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The Nike ZoomX Vaporfly Next% 2 is the best running shoe, thanks to its impressive energy return that feels like nothing we’ve experienced before. This is a shoe made for running and running fast. When we tested it, we were extremely impressed by its springiness, courtesy of a full-length articulated carbon footplate and generous 40mm of ZoomX foam that never feels squishy or marshmallowy.

Its minimalist mesh upper is highly breathable, with the bare minimum of padding strategically positioned for comfort without adding too much weight. Our feel felt well connected and secure throughout our runs. The Nike ZoomX Vaporfly Next% 2 is a superb shoe for track days and races, with the potential to propel you to a new personal record. However, we’d recommend supplementing it with another, more affordable shoe from this list for your everyday training.

The Adidas Adistar impressed us with its well-designed rocker that keeps propelling you forward during long training sessions. It’s not the lightest shoe we’ve ever tested, but its dual-density foam is tough and resilient, standing up well even after some serious mileage.

Read our full Adidas Adistar review

If you’ve fallen out of love with running recently, the Saucony Endorphin Speed could be the best running shoe to rekindle your passion for the pavement.

Choosing The Right Running Shoes For A Beginner

Youve decided to take up running welcome to the world of the runners high and shin splints!

Those potential shin splints aside, though, running is pretty great and perhaps one of the best parts is it doesnt take a lot of skill or equipment to get started. You just need a comfortable pair of shoes.

The best beginning running shoes vary from person to person and depend a lot on your own foot structure and biomechanics. Not sure what that means? Keep reading, and well give you the details you need to know to pick out your first pair of running shoes.

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How To Find The Right Running Shoes: A Complete Guide

Knowing how to find the right running shoes can be tricky. Luckily there are some simple tips that you can follow to help you pick the perfect pair.

You may be at the stage where you have to pick your first pair of proper running shoes. Maybe youve recently started running, or youve signed up for your first half marathon?

Whatever your reasons, choosing your first pair of running shoes can be daunting.

There are lots of things to think about and if you dont do your research, you risk buying a pair that do not fit or do not support your feet in the right way.

But how do you find the right running shoes? What do you need to look out for?

In this guide well explore:

  • Do I need running shoes?
  • How should running shoes fit?
  • What type of running shoes do I need?
  • How do I determine my running gait?
  • What are the three types of running shoes?
  • Where to buy running shoes?
  • How to find the right running shoes?
  • How much should I spend on running shoes?
  • How long do running shoes last?
  • 6 tips on how to find the right running shoes for you


Lets go!

How Long Should I Run As A Beginner

The Best Running Shoes for Beginner Runners

How long and how far you run will depend on your fitness level and running goals, but in general, most beginners do well running 20-30 minutes at a time, a few times a week. You certainly don’t have to run every day, so include rest days and cross-training like cycling into your week. And if 20 minutes of straight running feels tough, adding in walk breaks can make things more enjoyable.

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Get Your First Pair Of Running Shoes

Now that you know what goes in to choosing running shoes for the beginner, its time to search through all those colorful styles to choose the support and fit that keeps your feet happy on a run. Check out our selection of mens and womens running shoes to help you put your best foot forward.

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Know Your Perfect Drop Level

Most athletic shoes have a heel-to-toe drop, meaning the heel of the shoe is more cushioned and sits higher than the toes. Generally, these drops can range from 0 millimeters to 8 millimeters or more.

Finding the perfect heel drop isn’t âtooâ important for the everyday runner, but it can make your shoe feel more or less comfortable, depending on the way you strike the ground.

People who have shin splits can usually benefit from a zero-drop shoe.

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Tips On Getting Started With Your Running Routine

A properly fitting pair of running shoes is key to your running success, but your footwear isnt the only indicator of success for a beginning runner. Put your new running shoes to good use with these tips for starting your running routine:

  • Start slow. Youve got your new pair of running shoes, and you want to put them to the test. But dont rush out of the gate too fast. Pushing yourself too hard in the beginning may increase your risk of injury. Build up your distance and speed as your endurance increases.
  • Walk and run. Theres no shame in starting out by alternating walking and running. Walking between short bursts of running helps you catch your breath and build your endurance. Gradually increase the amount of time you run as you decrease your walking periods.
  • Schedule runs. When youre first starting, putting your runs on the calendar helps you stick to your routine until it becomes a habit. Pick a time of day when you feel most energetic and motivated, or run first thing in the morning to get it out of the way.
  • Prep. Youll find lots of excuses to get out of a run if you dont plan head. Set out your clothing and gear the night before. Also, prep your pre- and post-run snacks ahead of time for quick refueling.
  • Comfortable clothing. Shoes arent the only important part of outfit. Choose comfortable clothing with stretch and moisture-wicking properties to keep you cool, dry and comfortable. For women, a supportive sports bra is a must before heading out for a run.

Our Favorite Stability Shoes

Best Running Shoes for Beginner Runners.

The Brooks Adrenaline GTS 22 is a softer stability shoe that delivers a more-controlled ride than a neutral shoe would provide. The shoe reduces pronation with the help of two pieces of foam in the heel area that coax a foot into position. Runners World recommends this shoe for runners with flat feet, noting, however, that the pronation mitigation is subtle enough to work well for a variety of runners. We found that to be true.

The Adrenaline GTS 22 combines subtle support and softness, plus a smoother ride and some pep . I felt like I rolled along comfortably in these, said Ingrid, who wore a womens 13 and found the shoes to be dependable and comfortable. Frank, who wore a mens 11, called the Adrenaline GTS 22 very plush, adding that they didnt feel tight in the toe box, even after running 9 miles. Unlike Ingrid, however, Frank found heavy absorption on the downstep, which made it harder for him to snap my knees up in a liquid flow. We think these are best suited for daily maintenance miles and longer, easier efforts. The outsole initially felt a tad stiff, particularly during the first few outings. The shoes healthy amount of cushioning still allows for a satisfying ground feel. RunRepeat gives this pair high marks, as does Running Shoes Guru.

Size range: 5 to 13 , 7 to 15 narrow, medium, wide, and extra-wide widths

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If You Have Normal Arches And Are Working On Building Your Endurance

2. Nike Zoom Fly

You have more options in this scenario, and it comes down to what kind of ride you want, Kart said. Body type or weight may also be a factor. If you are looking for distance and are on the lighter side, a shoe with a higher energy return would be beneficial. This shoe will have some recoil to push you along.

He added that if your bodyweight leans toward the heavier side, you may want to opt for a neutral shoe that has more cushioning to absorb some of the increased force when hitting the ground.

Under Armour Mens Charged Assert 8 Running Shoe

The midsoles Charged Cushioning makes the Under Armour Mens Charged Assert 8 one of the best running shoes for beginners. The Charged Cushioning uses compression molded foam to provide durability and responsiveness, like the new balance fresh foam. The running shoe is comfortable and has a nice EVA sock liner.

Under Armour designed the shoes outsole with solid rubber without covering the whole bottom of the outsole. You will also find the shallow and deep flex grooves between the forefoot and midfoot perfect for your feet, making them very flexible.


  • Comfortable fit for all-day wear

You can wear Under Armour Charged Assert 8 all day because of its comfortable construction. It is highly comfortable with excellent support for your foot.

Now, you have nothing to worry about when getting the best running shoes for beginners. Go through the list above to decide on your choice. While doing so, keep in mind some features like cushioning, support, and comfort.

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Do I Need Running Shoes

Yes! If you run regularly, its crucial you find the right pair of running shoes.

Running shoes have two key functions:

  • Absorb the shock when your foot lands on the ground .
  • Encourage your feet to move in a safe and efficient manner through running gait.

Research has shown that a whopping 4 out of 5 runners wear running shoes that dont suit their running style.

In a 2014 study, 95 recreational runners between the ages of 19 and 71 were interviewed to understand their beliefs when it comes to risk factors for running injuries.

During the interview process, the most cited factor was wearing the wrong shoes, along with not stretching,excess of training,not warming up, and lack of strength,.

The good news is running shoe technology has come a long way over the last few decades.

Running shoes nowadays are designed to improve your comfort on runs and reduce the risk of common running injuries.

What To Look For

The Best Running Shoes for Beginner Runners
  • Focus on fit

    When you run, your feet expand and swell. Aim for at least a thumbs width of space between your longest toe and the end of your shoe.

  • Try lots of shoes

    If possible, visit a specialty running store for a fitting. Try on a bunch of shoes, and go back to the pairs that felt the best.

  • Let comfort rule

    Comfort is key. If a shoe feels off when you try it on for the first time, it most likely wont feel much better on a run.

  • Shop with a goal

    Consider what you want most from your shoes. Is it distance? Think cushioning. Speed? Look for weight and responsiveness.

For this guide, weve gathered advice and insight from eight experts, performed dozens of hours of research, and run more than 4,000 miles over the years. The focus here is on go-to shoes for everyday runs. We take a look at the two main running-shoe types , the anatomy of a running shoe, and how a shoe should fit.

To find your best running shoes, youll likely need to try on several different pairs, either at your local running store or in your living room . And if youre ordering from home, consider retailers that have solid return policies, such as Zappos, REI, Running Warehouse, Road Runner Sports, and Fleet Feet.

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Check For Discomfort In Your Toes Arches Cuffs And Ankles

Do you have room in the toes? Are there any spots that are tight and pinching? Does the area around your ankle provide appropriate support? Does your arch feel natural and supported, too? You might fall in love with a shoes appearance, but they may not be the best option for you if you notice some discomfort when trying them on.

The Best Running Shoes For Beginners

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Is It Ok To Wear Running Shoes For Walking

Some running shoes are well-suited for walking, especially ones with short stack height and a shallower heel-to-toe drop, or drop for short. Generally speaking, running shoes geared towards racing aren’t good for running as they are designed to move you forward as fast as you can, and often have embedded propulsion plates in the foam.

Check The Shape Of Your Foot

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The shape of your foot is also a deciding factor in choosing beginner running shoes. The three main types of feet are normal or neutral pronation, flat or overpronation, and high arched or supination, also known as underpronation. Not sure what type of foot you have? Try the wet test. Heres how to do it:

  • Wet the bottoms of your feet lightly.
  • Step normally onto the floor or a piece of paper.
  • Study the print left behind by your wet feet.

If the foot shape left behind has a distinct inward flare near the arch while still leaving a broad section that connects the heel to the forefoot, you likely have a neutral foot shape. A neutral shoe or a stability shoe with moderate control is ideal.

If you can see almost the entire sole of your foot with little to no curve or inward flare at the arch, you likely have flat feet. Choose a stability shoe with high control or a motion control shoe.

If the print shows a wide flare with little or no connection between the heel and forefoot, you likely have high arches. Neutral shoes with cushioning and flexibility work best.

Still not sure what type of foot and running gait you have? Many running stores offer gait analysis to give you specific shoe recommendations. This typically involves running on a treadmill or running outside while an expert watches your gait.

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Motion Control Running Shoes

Q: What are motion control running shoes?

Motion control shoes are designed for flat footed runners who overpronate. They have a wide and straight shape to them.

This type of shoe will prevent your foot from rolling in too far. It will also give your foot maximum support and the most control.

Q: Who needs motion control running shoes?

A: You should consider investing in motion control running shoes if:

  • You have flat feet
  • You overpronate

In This Product Guide:

People begin recreational running for many reasons. For example, weve given footwear advice to readers who ran only cross-country or track and wanted to transition to road running.

At times, road running under certain external conditions such as unsuitable climate or infrastructure may not be possible. So once a person relocates to an area with conducive conditions, road running becomes an accessible luxury. A lot of things that runners take for granted like paved sidewalks for example may be a luxury elsewhere.

For many first-timers, running complements their preferred athletic activity like biking or swimming.

In the large majority of cases, keeping fit is a powerful motivation to take up running.

Running is a gift it doesnt take an expensive gym membership or fancy equipment. All you need is some apparel and a pair of reliable running shoes.

This is where it gets a bit tricky. With no footwear history to guide you, the task of buying your first pair of running shoes seems daunting.

Some people get a super-expensive running shoe, led by the reasoning that a higher price equates to a better product.

Dont do that.

Once the $130 barrier is breached, the law of diminishing returns kicks in. Instead of getting the most expensive product, focus on a shoe that serves as a good starting point.

The Asics Cumulus 24 is a please-all daily trainer and an excellent choice for new runners.

So what are Solereviews criteria for selection here?

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Saucony Womens Guide 14 Running Shoe

Saucony Guide 14 is indeed the coziest running shoe yet, from its plush midsole to its laces down. It is one of the best running shoes for beginners as the running shoe boasts a new streamlined exterior TPU medial post offers stability and an even softer Pwrrun midsole. Suffice to say that this model lends strength to a responsive and smooth trainer for beginner runners.

This shoes stability has gotten a makeover with the spruced-up upper that looks race-ready and fast. You can relish the coziness of the shoes interior and cushioned platform on daily miles. The Guide 14 also has a sturdy heel counter and lightweight TPU medial post to lend support.


Saucony Guide 14 provides a lightweight/responsive ride for new runners with genuine moderate stability and it is ahead of any stability shoes.

Get your pair of Saucony Guide 14 now.

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