Starting Your Running Journey? Here's How to Pick the Best Running Shoes for Beginners

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Let’s face it—starting to run can feel like a mix of excitement and total confusion. Do you need fancy tech? Special gear? A coach? Honestly, the only thing you truly need to begin is a good attitude and a reliable pair of shoes. But choosing the best running shoes for beginners is where most people get stuck. There are so many options that it’s easy to feel overwhelmed.

Here’s the good news: finding the right pair doesn’t have to be complicated. In fact, if you’re just starting out, your number one priority should be comfort. That’s it. The best running shoes for beginners are the ones that feel great on your feet from the moment you lace them up.

Why You Shouldn’t Just Grab Any Old Pair

When you’re new to running, it’s tempting to grab whatever pair of sneakers is closest to the door. And sure, for your first jog around the block, that might work just fine. But as your runs get longer and more frequent, you’ll notice every ache and every impact. That’s when a proper pair of running shoes for beginners can really make a difference.

Running is a high-impact activity, and your shoes are your only buffer between your body and the pavement. A well-designed pair helps protect your joints, reduces the risk of injury, and makes each run more enjoyable. If you’re serious about building a running habit, your footwear is an investment worth making.

What Makes the Best Running Shoes for Beginners?

So, what should you actually be looking for? For starters, comfort is king. The best running shoes for beginners should feel good as soon as you put them on—no weird rubbing, no tight spots, and certainly no “breaking in” period. Your shoes should fit snugly around the heel and midfoot but leave enough room in the toe box for your toes to spread and move.

Cushioning is another key feature. Beginners often benefit from shoes with moderate to high levels of cushioning, which can soften the impact of each stride and offer a more forgiving ride. Some runners prefer a soft, plush feel underfoot, while others like a firmer, more responsive sensation. There’s no right or wrong here—it’s all about personal preference.

If you’re unsure, many local running stores offer gait analysis to help you choose a shoe that supports your running style. And if shopping in person isn’t an option, plenty of brands now offer free returns or exchange programs, so you can test shoes risk-free.

Our pick of the best running shoes for beginners

ASICS Men's Novablast 5 Running Shoes ASICS Men's Novablast 5 Running Shoes
4.7

The ASICS Novablast 4 is a standout choice among the best running shoes for beginners, offering a perfect blend of comfort, responsiveness, and durability.Designed with ASICS' FlyteFoam Blast+ Eco midsole, it delivers a bouncy and energetic ride that makes each step feel light and effortless.The engineered mesh upper ensures breathability and a snug fit, adapting well to various foot shapes.With a stack height of 41.5mm at the heel and 33.5mm at the forefoot, and an 8mm drop, it provides ample cushioning without compromising on stability.Weighing approximately 267g (9.4 oz) for a men's size 9, it's lightweight enough for daily training yet robust enough for longer runs.Whether you're embarking on your first 5K or building a consistent running routine, the Novablast 4 offers the support and comfort needed to keep you motivated and injury-free

Weight: Approximately 267g (9.4 oz) for a men's size 9

Heel-to-Toe Drop: 8mm

Stack Height: 41.5mm (heel) / 33.5mm (forefoot)

Midsole Foam: FlyteFoam Blast+ Eco

Outsole: AHAR (ASICS High Abrasion Rubber) for durability

Upper: Engineered mesh for breathability and fit

Fit: True to size

Pros:
  • Exceptional cushioning suitable for beginners
  • Responsive ride enhances running efficiency
  • Lightweight design ideal for daily training
Cons:
  • Outsole grip may be less effective on wet surfaces
  • Slightly higher price point compared to entry-level models
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Saucony Peregrine 14 Women's Trail Running Shoes Saucony Peregrine 14 Women's Trail Running Shoes
4.5

If you're new to trail running and looking for one of the best running shoes for beginners, the Saucony Peregrine 13 ST is built to help you tackle off-road adventures with confidence. Designed specifically for soft, wet, and muddy trails, this shoe delivers incredible traction thanks to its aggressive 6.5mm lugs. The cushioning feels just right—comfortable without being overly plush—so you stay connected to the ground while still protecting your joints. For new trail runners, features like a rock plate and a snug, weather-resistant upper make a big difference in both comfort and safety. Whether you're exploring forest paths or mountain tracks, the Peregrine 13 ST keeps your feet steady and supported.

Weight: Approximately 280g (9.9 oz) for a men’s size 9

Heel-to-Toe Drop: 4mm

Stack Height: 28mm (heel) / 24mm (forefoot)

Midsole Foam: PWRRUN

Outsole: PWRTRAC rubber with 6.5mm lugs for aggressive grip

Upper: Mesh with weather-resistant overlays

Fit: Snug fit, ideal for narrow to medium-width feet

Pros:
  • Exceptional grip on muddy and loose terrain
  • Cushioned enough for long trail runs
  • Built-in rock plate for underfoot protection
Cons:
  • Can feel tight for runners with wide feet
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Hoka One ONE Men's Bondi 8 Running Shoes Hoka One ONE Men's Bondi 8 Running Shoes
4.5

If you're new to running and seeking one of the best running shoes for beginners, the Hoka Bondi 8offers an ultra-cushioned, stable ride that's ideal for easing into the sport.Known for its plush comfort, this shoe provides ample support for those building mileage or incorporating walk-run intervals.The Bondi 8's generous cushioning helps absorb impact, reducing stress on joints, which is particularly beneficial for beginners.Its engineered mesh upper ensures breathability, while the memory foam collar adds ankle comfort.Whether you're tackling your first 5K or enjoying daily walks, the Bondi 8 delivers a smooth, supportive experience to keep you motivated.

Weight: Approximately 307g (10.8 oz) for a men's size 9

Heel-to-Toe Drop: 4mm

Stack Height: 41mm (heel) / 36mm (forefoot)

Midsole Foam: Soft EVA foam with Ortholite footbed

Outsole: Durabrasion rubber with exposed EVA foam

Upper: Engineered mesh with memory foam collar

Fit: True to size with options for wider feet

Pros:
  • Exceptional cushioning reduces joint impact
  • Stable platform enhances balance for beginners
  • Breathable upper with comfortable ankle support
Cons:
  • Less responsive for faster-paced runs
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Hoka Speedgoat 5 One of the Best Running Shoes for Beginners on Trails Hoka Speedgoat 5 One of the Best Running Shoes for Beginners on Trails
5.0

If you’re looking to take your first strides off-road, the Hoka Speedgoat 5 is one of the best running shoes for beginners venturing into trail running. Designed for rugged terrain, it offers impressive grip, confidence-inspiring stability, and Hoka’s signature cushioning that keeps your joints protected on uneven surfaces. The updated mesh upper enhances breathability and reduces weight, making it easier for beginners to stay comfortable over longer distances. Whether you're jogging local trails or exploring hilly paths, the Speedgoat 5 delivers a smooth, protective ride perfect for easing into trail adventures.

Weight: Approx. 291g (10.3 oz) for men’s size 9

Heel-to-Toe Drop: 4mm

Stack Height: 33mm (heel) / 29mm (forefoot)

Midsole Foam: CMEVA for shock absorption

Outsole: Vibram® Megagrip with Traction Lugs

Upper: Double-layer engineered mesh

Fit: True to size, roomy toe box

Pros:
  • Excellent grip on technical terrain
  • Comfortable cushioning for long distances
  • Lightweight for a trail shoe
Cons:
  • Less suitable for road running
  • May feel bulky to minimalists
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New Balance womens Fresh Foam X 1080 V14 Running Shoe New Balance womens Fresh Foam X 1080 V14 Running Shoe
4.5

For new runners craving comfort above all, the New Balance Fresh Foam X 1080 v14 is a top-tier pick. With ultra-plush cushioning and a soft, breathable upper, these shoes make every run feel smoother and easier—even if you're just starting out. The rocker-shaped sole encourages a natural stride, while the flexible mesh hugs your foot without feeling restrictive. Whether you’re walking, jogging, or building up mileage, these are among the best running shoes for beginners who want long-lasting support with zero stiffness.

Weight: Approx. 262g (9.2 oz) for women’s size 8

Heel-to-Toe Drop: 6mm

Stack Height: 38mm (heel) / 32mm (forefoot)

Midsole Foam: Fresh Foam X

Outsole: Blown rubber with strategic flex grooves

Upper: Engineered knit mesh

Fit: True to size with good stretch and width options

Pros:
  • Exceptionally soft and responsive ride
  • Breathable and flexible upper
  • Ideal for daily training or walking
Cons:
  • Not built for speed work
  • May feel bulky for minimalists
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Don’t Stress Too Much—Just Get Moving

Here’s something a lot of people forget: your first pair of running shoes doesn’t have to be perfect. The best running shoes for beginners aren’t necessarily the most expensive or the flashiest. They’re the pair that helps you take that first step and come back wanting to take another.

Over time, you’ll learn more about what your feet like, what kind of terrain you prefer, and what features matter most to you. Maybe you’ll discover you like trail running. Maybe you’ll be all about speed. But right now? You just need something comfortable, supportive, and ready to go.

It’s Not About Being Fast, It’s About Starting

The first few weeks of running are more about building the habit than anything else. Whether you’re doing walk-run intervals, chasing your first 5K, or just looking for a healthy new routine, the best running shoes for beginners are there to support—not complicate—your journey.

So, tie those laces, start slow, and enjoy the ride. Running is one of the most accessible sports out there, and a good pair of shoes is the only ticket you need.

 

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