Running Shoes for Beginners

Best Running Shoes for Beginners

First of all, congratulations on making the right decision on your way to a healthy life! If you are on this page, the answer is obvious. You’re thinking about starting to run. And you’ve made the right decision to find out what running shoe beginners should start running in.

10 Best running shoes for beginners

To love running, you have to enjoy the process, and choosing running shoes is the most important thing. In addition to comfort, choosing the right running shoes will also ensure your body’s health. Good running shoes should protect against possible injuries, be lightweight and durable, high-tech and stylish. Every sports brand offers many models of running shoes, but how to choose?

Features of running shoes

Special running shoes for jogging are a must-have, especially for overweight runners and have problems with the musculoskeletal system. Exercising in ordinary sport’s shoes or sneakers can lead to injuries and the progression of pre-existing conditions. Special running shoes have several features that make sporting activities will be safe and productive:

  • Cushioning – special inserts in the sole, which reduces the load on the joints, located in the heel of the sole or on the toe;
  • Flexible, slightly curved sole – facilitates a smooth transition from the landing stage to the rebound stage;
  • Breathable materials – the upper part of the running shoes allows air exchange;
  • Stiffeners for a stable shoe last – these ensure a good fit but should not chafe or rub on the forefoot;
  • Special rubber insole – located on the heel and toe, where most of the load;
  • Asymmetric lacing – closer to the inside of the foot to give the best fit;
  • Removable insole which can be replaced by orthopedic if necessary;
  • Lightweight – a pair of shoes weighs on average no more than 400 grams with no extra load.

Running shoes for beginners: What factors to consider

The determining factors when buying running shoes are:

  • Season – summer sneakers are made of breathable, lightweight materials that can get wet quickly, while winter and autumn-spring sneakers are made of denser materials that retain heat better;
  • Coverage – for running on asphalt, trails suit sneakers with a soft flat sole, for unpaved roads and similar soft surfaces are usually used shoes with a more rigid sole, for off-road need a model not only with a high level of cushioning but also side support;
  • Running technique – if you put your foot on the heel, the cushioning should be in this part, and if the middle or forefoot – in front;
  • Training duration and weight of the athlete – the longer you will run and the heavier your weight, the more desirable good cushioning and support for the foot.

Choosing shoes by type of coating

Running on asphalt

For asphalt and other hard surfaces, you need running shoes that provide good traction and reduce the high impact load on the ankle. These are running shoes with high cushioning: better if it is in both the toe and heel parts of the sole.

Running shoes for asphalt are models with soft soles and low grooved tread to prevent slipping. Often asphalt sneakers are equipped with a mesh upper, which will provide good ventilation and comfort while running in warm and hot weather.

Running in the stadium and at the gym

For the synthetic surface of stadiums, asphalt running shoes are also suitable. The stadium surface itself provides quite a bit of cushioning. Weather conditions are not so important here, and there is no need for deep tread, firm cushioning, and reinforced upper. The main thing is a non-slip sole.

And for the tracksuit, the same running shoes, as well as for asphalt. Reinforced upper is not necessary – mesh will provide lightness and air exchange during an intense workout.

IMPORTANT: The training shoes must be equipped with a cushioning system. It is better to refuse to run on tracks without shock-absorption; such training has a devastating effect on the spine and joints.

Cross-country running

For cross-country running and uneven terrain, trail running shoes are suitable.

They have medium (4-8 mm) or deep tread (from 8 mm) a, a rigid shoe b, good ankle support, especially the heel c. The upper of the sneaker is tight, reinforced d, often with an additional protective “tongue” to prevent penetration of dirt, sand, small stones.

Rugged terrain is different:

For dry hard ground (forest trails, rocky terrain), medium tread and medium cushioning are suitable.

Mud running requires a deep, aggressive tread to provide good traction on the softened ground.

Membrane shoes prevent moisture from getting inside the running shoes; this is relevant in rainy weather. If it’s warm and dry, it’s better not to run in membrane shoes – it will be hot.

IMPORTANT: You must be careful when running through drifts and puddles. If you scoop water into a sneaker with a membrane layer, it will stay inside and create discomfort.

Models with a rigid toe, heel protection, and good cushioning are suitable for running on stones.

In running shoes for cross-country is not recommended to run on asphalt pavement. Rubber soles in trail shoes are softer, so they quickly rub off on hard terrain.


For hot weather, choose models with good ventilation.

In cold weather, running shoes with a combination of membrane and insulation will do: it strengthens protection from cold and wind, keeps warm longer.

IMPORTANT: The membrane protects against splashing rain, but if water gets inside the running shoe, it stays there. Avoid running in membrane shoes in deep puddles, streams, snowdrifts, or protect your feet with special waterproof gaiters.

In wet weather models with mud and moisture-proof impregnation of the upper are topical.

Running shoes with metal cleats will provide maximum traction and stability on icy surfaces.


Running shoes should support your foot well but leave plenty of room for your toes. It is worth being guided by the feeling – movement should not be restricted, but at the same time, the foot is not “dangling” but confidently fixed.

The size range of different manufacturers may vary. To avoid confusion, it is better to be guided by the length of the foot.

How to measure size of the runner shoe correctly:

1 Stand barefoot on a sheet of white paper and trace your feet with a pencil.

2 Measure the length of each foot from the prints; if the prints are slightly different in length, choose the larger value and round up to 5 mm. For accurate tracking, hold the pencil close to the skin and point the tip toward the feet.

The resulting size will be convenient to navigate when choosing both running shoes and other footwear.

Running techniques

There are three basic techniques. They differ in the way the foot is set during the landing on the surface.

Running Shoes for Beginners

Running “from the heel” – a classic technique. Landing is on the heel, and it has a large load. Optimal running shoes are with good cushioning (mainly in the heel part) and high drop.

This technique is optimal only for running at a low pace, and with low intensity, the choice of sneakers with maximum cushioning is mandatory. Heel-toe running is suitable for overweight people with severe foot deformities (flat feet, supination).

Running Shoes for Beginners

Running “from the toe” is suitable for sprinting for short distances. Landing falls on the toe. Running Shoes must be lightweight, with a thin sole.

Natural running is characterized by landing exactly under the center of gravity of the body on the middle part of the foot. The body, in this case, remains straight and relaxed, the knees – half-bent. This technique strengthens leg muscles, relieves the load on the knees and joints. Be careful if you have a weak Achilles tendon: it is highly stressed during natural running.

Comparative table of footwear characteristics on running technique:

Running on the asphalt Cross-country running Natural Running
Deep tread Running Shoes for Beginners Running Shoes for Beginners
High cushioning Running Shoes for Beginners Running Shoes for Beginners Running Shoes for Beginners Running Shoes for Beginners Running Shoes for Beginners Running Shoes for Beginners Running Shoes for Beginners
Flexible sole Running Shoes for Beginners Running Shoes for Beginners Running Shoes for Beginners Running Shoes for Beginners Running Shoes for Beginners Running Shoes for Beginners
Dense, reinforced top Running Shoes for Beginners Running Shoes for Beginners Running Shoes for Beginners Running Shoes for Beginners Running Shoes for Beginners Running Shoes for Beginners

What are the best running shoes for beginners?

Inexpensive running shoes for beginners

ASICS Jolt 3

Running Shoes for Beginners

The basic Asics model with a 10mm drop, EVA foam and a low weight (275 grams). It’s cool that Asics also put an OrthoLite™ insole in here, which always gives an extra sense of comfort. This model will work well for non-fast, short-distance running.

Adidas Lite Racer 2.0

Running Shoes for Beginners

The Adidas Lite Racer 2.0 sole is made entirely of EVA, which is good in terms of cushioning, but not so good in terms of durability. A very lightweight model for every day.

ASICS Gel-Contend 7

Running Shoes for Beginners

According to reviews, the Contend 7 is suitable for daily and long runs. Many buyers are happy with the fit, and the weight (although it is not small, 270 grams). Wide enough in the front. All this makes the model very versatile.

Nike Downshifter 11

Running Shoes for Beginners

Basic budget running shoes from Nike. Weight 288 grams, neutral support; it’s a good choice for short runs for every day.

Skechers GOrun Fast — Valor

From the reviews, these sneakers are comfortable enough and cushioned enough to do a little jogging in. I know for a fact that they have very comfortable Air-Cooled Goga Mat™ insoles. The size 42 model weighs 220 grams, so they’re also lightweight.

Mizuno Spark 6

Running Shoes for Beginners

Despite the fact that this is a budget model, judging by the reviews it is quite comfortable. But you have to keep in mind that the Mizuno won’t feel like running on the cushion, they are relatively stiff and allow you to feel the surface.

Saucony Clarion 2

This model can be for every day or help well on long runs. They are quite comfortable and despite the fact that they are declared as neutral, they have good support for the foot

ASICS Gel-Venture 8

This model is for cross-country running. Despite the low cost of the model, you can run in it in the park and in more difficult technical conditions.

New Balance Fresh Foam Beacon

Running Shoes for Beginners

Running is thought to be bad for your knees. Not all runners indeed have good knees. Running when you know your knees are bad is dangerous. Do not let fear of knee pain stop your running; check out the New Balance Fresh Foam Beanie.

These shoes are designed to be comfortable on the knees. The Beacon’s most outstanding qualities are it’s cushioning and lightweight. The New Balance Fresh Foam Beacons were one of our lightest shoes.

One reviewer commented on the Fresh Foam cushioning and said they are so comfortable; other shoes feel too bulky. I hope that New Balance doesn’t make any significant changes to the shoe.

You can run with the cushioning on your feet, so your knees don’t hurt.

Another excellent quality about them is their lightness. The Fresh Foam Beacons’ midsole is made of ultra-plush foam, which gives it a light feel.

The Beacons provide cushion and support for your feet without adding bulk.

Nike Air Zoom Pegasus 38

The Nike Air Zoom Pegasus 38 is a classic model that has been around for many years. It’s a popular choice for casual and serious runners. They are, simply put, the best pair of Nikes that we found for beginners.

The shoe has a midfoot strap to ensure a tight fit. Pegasus 38’s shoe’s heel is cushioning slips down on the lower side of your ankle. This gives you extra support for your Achilles tendon.

Pegasus 38 includes a full-length Zoom Air unit. Many people consider it to be the best option for beginner cushioning.

Pegasus38s shoes have a flexible toe box which allows for extra room and flexibility while running. This will keep your feet from getting tired after a long run.

One customer commented that the shoe’s sock-like fit helped keep his knees and back healthy while jogging. These shoes are great.

While not revolutionary, the shoe is excellent for those who want to start running in Nikes.

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