Choosing your first pair of running shoes is a crucial decision as a new runner. Picking correctly can help you get hooked on running. Picking poorly may turn every jog into an uncomfortable slog. As you set out on your first few runs and gradually build your strength and stamina, you need shoes that will keep your feet secure and comfortable.
There is no hard and fast rule for picking “beginner running shoes,” though. It isn’t a distinct, well-defined category. Different runners have different needs, and no one shoe, or even one type of shoe, will suit every budding athlete. To help you find what works for you, I’ve outlined the key factors and features to look for when you’re ready to pick that first pair of trainers. I’ve also highlighted a range of starter shoes from beloved brands like Brooks, Hoka, Nike, and more. From firm, responsive trainers to plush models designed for comfort over long distances, there’s a shoe here to match the needs of any beginner runner.
Best Running Shoes for Beginners
- Best Overall: Brooks Ghost 15
- Best Value: Adidas Adizero SL
- Best for Support: Saucony Tempus
- Best for Walking and Running: Nike Motiva
- Best for Long Runs: Hoka Clifton 9
- Best for Firm Cushioning: Reebok Floatride Energy 5
- Max-Cushion Trainer: Asics Novablast 3
- Best Trail Shoe: Salomon Sense Ride 5
- Best Lightweight Trainer: Hoka Mach 5
The Expert: I have tested running and outdoor gear for years, both as an editor at 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 of Running Shoes
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 softer or uneven ground, make sure to pick up a pair of trail shoes, like Salomon’s Sense Ride 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 larger toe box.)
The sides and top of the shoe, often called 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 Hoka Clifton 9, have padded collars to create a comfy fit in this area.
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.
There’s no right answer to what kind of midsole you should buy, beyond whatever feels good to you. Your body naturally absorbs the shock of each footfall, 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 the Best Running Shoes for Beginners
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 representatives from each brand 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 to gain as much insight on notable models as possible. Last, but not least, I drew on my own wear-testing experience: I’ve personally run in two of the shoes below (and many more have been put through their paces by the RW test team).
The picks below are all capable shoes designed specifically for running. In some cases, like the Nike Motiva, they’re specifically designed for new runners. No matter where you run or what kind of sensation you like in your running shoes, there’s a model on this list that’ll work for you.
1
Best Overall
Brooks Ghost 15
1
Best Overall
Brooks Ghost 15
Now 21% Off
Pros
Soft yet supportive midsole cushioning- Breathable upper
- Available in wide and narrow sizes
Cons
- High drop may not be suitable for some runners
The Ghost is a dependable training shoe that has earned all kinds of accolades over the years, and this year’s model continues that tradition: The Ghost 15 nabbed an RW gold medal and earned a spot on our list of the best running shoes of 2023.
While it’s a great pick for just about anyone, it’s an especially a popular choice for running beginners because of its cushioned, stable ride and durability. It features Brooks’ compression-molded DNA Loft v2 foam in the midsole, which serves up a balanced feel that’s soft enough to absorb shocks and firm enough to support your feet. Up top, the mesh upper breathes well, so your feet stay comfortable even in hot weather.
In the words of one tester, it’s “just right.”
Key Specs
| Weight | 10.1 oz (M), 9.1 oz (W) |
|---|---|
| Drop | 11mm (M), 12mm (W) |
Pros
- Lightweight
- Responsive cushioning
Cons
- Cushioning takes some time to break in
The Adizero SL is designed for everyday training, but it’s made with some of Adidas’s best running shoe technology—the same stuff found in the brand’s elite racing models. The Adizero SL’s midsole features Lightstrike, an ethylene-vinyl acetate (EVA) foam tuned for low weight, and Lightstrike Pro, a thermoplastic polyester elastomer (TPE) foam that offers excellent shock absorption and a bouncy, propulsive sensation. Together, the two materials create a lively underfoot feel that’s especially great for speed training.
In addition, the Adizero SL has a wide forefoot, which gives your toes plenty of room to splay, and a padded tongue creates a soft, comfortable fit around the top of your foot.
The Adizero SL is always an excellent bargain. When it goes on sale, the price often drops to less than $100. It’s a great choice for beginners who don’t want to spend a ton of money in order to give running a try.
Key Specs
| Weight | 8.6 oz (M), 7.4 oz (W) |
|---|---|
| Drop | 8.5mm |
3
Best Support Shoe
Saucony Tempus
Pros
- Lightweight
- Rocker sole shape promotes smooth transitions
- Good for neutral runners and overpronators
Cons
- Some testers felt the cushioning was too firm
Stability shoes are designed to keep your feet aligned as you run and counter overpronation. In the past, they exclusively used stiff, firm midsole materials to prop up the medial side of the foot, but many brands have moved toward less intrusive forms of stability in the last few years.
The Saucony Tempus, for example, is a supportive, well-cushioned shoe that works great for overpronators and neutral runners alike. The entire sole has a rocker shape, curving upward at the front and back to promote smooth transitions from landing to toe-off.
The midsole features a curved frame made from EVA-based “Pwrrun” cushioning, which gets a springy boost from a polyether block amide (PEBA) core. The sculpted frame cradles the foot, and the combination of EVA and PEBA foams provide superb cushioning and responsiveness.
RW testers loved the Tempus’s unobtrusive support, bouncy cushioning, and lightweight feel. It’s a great trainer for anyone who likes extra protection and stability for their feet.
Key Specs
| Weight | 8.9 oz (M), 7.9 oz (W) |
|---|---|
| Drop | 8mm |
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4
Best for Walking and Running
Nike Motiva
4
Best for Walking and Running
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
| Weight | 11.7 oz (M), 8.9 oz (W) |
|---|---|
| Drop | 14.1mm (M), 12mm (W) |
5
Best for Long Runs
Hoka Clifton 9
5
Best for Long Runs
Hoka Clifton 9
Pros
- Lightweight, especially for such a cushioned shoe
- Very soft, plush feel
Cons
- Some testers felt the shoe wasn’t responsive enough
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.
Key Specs
| Weight | 8.7 oz (M), 7.3 oz (W) |
|---|---|
| Drop | 5mm |
6
Best for Firm Cushioning
Reebok Floatride Energy 5
Pros
- Smooth ride, especially at speed
- Midsole plate offers support
Cons
- Somewhat narrow fit at midfoot
The Floatride Energy 5 is an excellent value. It’s stable and serves up a smooth ride that’s suitable for chill miles or speed training. Its firm-yet-springy midsole features Reebok’s Floatride Energy cushioning made with a responsive thermoplastic polyurethane (TPU) foam, as well as an X-shaped Torsion Plate that supports your feet and keeps the shoe stable while running.
The pairing impressed RW testers, and Test Editor Amanda Furrer found the shoe especially versatile, calling it “a simple everyday trainer that’s capable of hard tempos and intervals, long runs and recovery jogs alike.”
The Floatride Energy 5 created a comfortable and secure fit around my foot. I really enjoyed the shoe’s smooth ride and planted feel. The midsole felt pretty hard, so it’s a great choice for runners who prefer firmer, more responsive shoes. I got the most of it when I picked up the pace, but the Floatride Energy 5 can keep up with you at any speed.
Key Specs
| Weight | 9.4 oz (M), 7.7 oz (W) |
|---|---|
| Drop | 8mm |
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Pros
- Very plush cushioning
- Stable and responsive
Cons
- Long, shallow toe box may cause fit issues
Running shoes with extremely thick, ultra-plush midsoles are all the rage, and just about every running brand has its own supremely cushioned model. In a crowded field, the Asics Novablast 3 got our attention because it offers lots of midsole padding for a soft ride, but it’s lightweight and responsive enough for faster-paced workouts, too.
Its midsole is made from Asics’ lightweight FlyteFoam Blast+ foam, which gives the Novablast 3 a soft, springy sensation underfoot. A relatively wide sole keeps you stable despite the extra padding, so it won’t feel wobbly when cornering. The mesh upper creates good breathability and a snug fit. It’s a stellar choice for long runs and athletes who prefer a cushy feel in their shoes.
Key Specs
| Weight | 8.9 oz (M), 7.8 oz (W) |
|---|---|
| Drop | 8mm |
8
Best Trail Shoe
Salomon Sense Ride 5
Pros
- Responsive, stable ride
- Great traction on dry terrain
- Handles pavement well, too
Cons
- Might be too firm for some runners
Salomon has a deep lineup of excellent trail shoes, but the Sense Ride 5 stands out for its nimble feel on the trail and its all-terrain versatility. The shoe impressed RW testers with its balanced ride—it’s lightweight, has a secure fit, and creates a stable, planted feel, even when negotiating steep or uneven terrain.
Although its 3.5mm lugs aren’t particularly large for a trail shoe, the Sense Ride 5 generated plenty of grip during testing, and the lugs are small enough to handle some pavement miles, too.
I tried the Sense Ride 5 recently, and I loved it. Although the cushioning is firm, the shoe felt flexible and comfortable on both pavement and hilly, hard-packed trails in a state park near my apartment.
I also appreciated the shoe’s fit: The relatively wide forefoot gave my toes room to splay and contributed to the shoe’s stable, confidence-inducing ride. It’s a great choice for anyone who wants to take their running routine off-road.
Key Specs
| Weight | 10.3 oz (M), 8.9 oz (W) |
|---|---|
| Drop | 8mm (M), 8.3mm (W) |
9
Best Lightweight Trainer
Hoka Mach 5
Pros
- Soft and responsive midsole cushioning
- Versatile enough for slow and fast runs
- Smooth ride
Cons
- Tongue sometimes goes askew while running
The Hoka Mach 5 is a lightweight, peppy shoe that’s perfect for sprints, and it’s comfy enough to handle casual jogs, too. It features an updated Profly+ midsole cushion, which soaks up impact forces and delivers ample energy return with each step. The mesh upper promotes good airflow—no roasting feet, even in hot temperatures.
The Mach 5’s combo of softness and lively response won over RW Test Editor Amanda Furrer, and wear-testers praised the shoe’s smooth ride and versatility. One tester said the Mach 5 was “sufficiently cushioned for recovery runs, yet light and snappy enough to pick up the pace.”
With its low weight and peppy ride, it’s a great trainer for speed-focused workouts or anyone who appreciates a lean, bouncy running shoe.
Key Specs
| Weight | 8.2 oz (M), 6.8 oz (W) |
|---|---|
| Drop | 5mm |
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Q+A From Running Shoe Expert Michael Charboneau
I’ve never run before. How should I get started?
Runner’s World has many great resources for beginners. If you’ve never run before and want to try it, I’d recommend this 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, a running top or shirt is a must-have for most runners, and women will need a sports bra, too.
Michael Charboneau
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.
