7 Best Running Shoes For Beginners in 2024

The Novablast 5 has the three key components a new runner needs—comfort, steady support, and enough energy return to enjoy the sport. Look no further because we’ve tested in the lab and discovered in our runs that these ASICS are the best running shoes for beginners.

This daily trainer is such a delight to run in. It's made with an above-average 40.9/33.5 mm stack and a heavenly foam that provides all-around comfort and bounce to an athlete building mileage. We tested its foam, and our durometer shows it’s 38.4% softer than average.

Even with its maximum cushion, the shoes don’t feel wobbly. It keeps our feet in place even on fast turns. Our torsional rigidity test confirms this support with an above-average 4/5 rating. Our feet felt firmly planted to the ground with its midsole that’s 8.3/6.9 mm wider than average in the forefoot and heel, respectively. All these enhance a more stable and supported ride.

Based on our 90° bend test, Novablast 5 is 32.2% more flexible than average, a crucial element for comfort to make the shoe maneuverable and the ride more enjoyable for beginners.

However, the outsole doesn’t inspire confidence in wet conditions. Newbies who often encounter wet surfaces or rain should find a grippier shoe.

Verified by our lab, the Brooks Ghost 16 is our top daily trainer recommendation for beginners because of its cushioned platform, uncomplicated midsole, and resilient outsole. We genuinely enjoyed our test runs as this fuss-free pair is ideal for soaking up daily mileage and activities beyond running.

Tailored for comfort and ease, it boasts a 35.1 mm heel stack for gentle landings. Our durometer confirms the DNA Loft v3 is a balanced 21.6 HA, offering some bounce into our strides. With its modest forefoot, the heel-to-toe drop is a double-digit 12.4 mm. Being 3.7 mm steeper than average, it’s more suitable for beginners who tend to heel strike and runners with Achilles or calf troubles.

Its midsole glides with our every stride, following without restrictions. Our flex test validates its versatility, standing 53.3% more adaptive than average. This produces a more natural running feel, which beginners will appreciate while getting used to the feeling of pounding the pavement.

The outsole is made to last many miles. It only received a 0.7 mm dent in our Dremel test vs. the 0.9 mm average, meaning it can resist wear and tear longer.

We warn caution that its lack of cushion in the forefoot may feel harsh for runners who naturally strike in the mid-to-forefoot areas. Ghost 16 is best suited for rear strikers.

What can’t we say about the Hoka Mach 5? It’s a lightweight, breathable, plush, responsive, amply-padded, and comfy fighter jet of a shoe that had us challenging our PBS with virtually every run. As such, it is the perfect cure for beginners with a need for speed that flies to the top of the rankings for this category.   

The ProFly+ midsole foam is undoubtedly the star of the show. With a durometer reading of 15 HA, the Mach 5’s midsole is 56% softer than average. In spite of this decidedly plush result, the shoe still feels incredibly energetic with a bouncy rebound that really encourages pushing the pace. The result is a well-cushioned and reactive ride that encourages us to empty the gas tank and go as fast as we can. 

Further encouraging us to push the pace during our test runs is how light the shoe is on the foot. Tipping our scale at a mere 7.94 oz (225g), the Mach 5 is a lean, mean acceleration machine that’s 1.51 oz (43g) lighter than the average road shoe. This puts the Mach 5 on par with most high-end performance shoes, and it can certainly serve as a beginner's first pair of racing shoes. 

It’s not unusual for speedy shoes to be snug, and the Mach 5 is no exception. We measured its toebox with our caliper to be 95.4 mm at its widest point, which is 2.7 mm shy of our current lab average. While it may not sound like much on paper, runners with wide feet will definitely have to contend with hotspots and even blisters after continued use of this rather restrictive shoe. 

Easy on the wallet and easy on the feet, we confirmed through our runs the Nike Downshifter 13 is tailor-made for beginners on a budget. With its high level of versatility and pleasant breathability, it offers a fuss-free ride. On top of that, it exhibits remarkable durability in our lab for its affordable $75 price. 

Surprisingly, Downshifter 13’s comfort is comparable to its more expensive counterparts. Its minimal resistance to bending gives a natural feel, with our flex test confirming it takes 39.7% less force than average to bend the shoe to 90 degrees. This adaptiveness makes it comfortable for daily activities and walks.

It has a light, perforated mesh upper that feels breathable on foot. Our smoke test confirms its breathability with a 4/5 rating. In addition, it also achieved a respectable 3/5 score for durability.

Our durometer cements the outsole’s toughness with a 90.5 HC measurement, 13.0% firmer than average. To test its longevity further, we put it against our Dremel. With only a minimal 0.8 mm dent, it’s highly susceptible to wear, making it a high-value shoe. However, its average traction is best suited for dry roads. Those who run through wet and slick surfaces should find a grippier shoe.

Brooks Adrenaline GTS 3 excels as a running shoe that gives more support than the average daily trainer. We found that it offered comfort and low-key stability without altering our natural foot movements. Backed up by our lab, it has a good mix of rigid and flexible elements that make it the best stability shoe for beginners.

Starting with the rigid side, this model features Brooks’ GuideRails technology to enhance stability. This includes plastic pieces that are integrated into the sides of the heel to support excess movements. Balancing the stiffness is an adaptive midsole that promotes natural strides. Putting it against our flex test, it emerged 41.2% more flexible than the average.

Adrenaline GTS 23 provides a vast landing platform that inspires safe and sound landings. Our caliper shows it’s 4.2/6.9 mm wider than average in the forefoot and heel. To accommodate narrow and extra wide feet, four width options are available.

What’s also balanced is its cushion, which feels both comfy and steady. Our durometer confirms it’s 18.4% softer than the average running shoe. With a 34.1 mm heel stack, this shoe provides enough protection for heel-strikers.

On the other hand, the forefoot stack falls 3.0 mm below the average. This isn’t enough cushion for forefoot strikers.

In true Hoka tradition, the Clifton 9 has a notable hunk of soft midsole foam that provides incomparable comfort. Additionally, it is also a reliable daily trainer that is quite stable underfoot. A versatile shoe that can do easy days, recovery runs, and some speedwork, it is our number one for best cushioning among running shoes for beginners.

The Hoka Clifton 9’s remarkable midsole delivers pillow-like cushioning for a magnificent running experience. We measured the heel stack to be 32.7 mm, which is almost on par with the average (33.2 mm). However, lab data affirms that the midsole is actually 18% softer than the average of road running shoes, explaining the plush feel. 

A  combination of a wide platform, good upper lockdown, and extended sidewalls give this shoe enough stability to inspire confidence in its user. The midsole is 2.8 mm wider at the forefoot and 6.4 mm wider at the heel, which makes each landing stable even when turning sharp corners. A plus point for beginners who are still getting used to the running motion.

Easy runs, recovery runs, long runs, and speed sessions—the Clifton 9 can do it all and can do it well. It is amply cushioned, fairly responsive, and stable enough to be an all-around, do-it-all shoe.

Sadly, the Clifton 9 is not a very well-ventilated shoe–scoring a mere 3/5 score on our breathability test. Beginners looking for shoes to run in hot weather may look for more breathable shoes.

Exploring the wild is difficult enough so it's best to have a shoe that keeps a new runner secured and in control. Thanks to our lab tests and trail runs, we found the perfect companion for beginners, the Saucony Peregrine 14. Its light and uncomplicated nature made our adventures much more enjoyable.

This model is versatile enough for daily runs and hikes, weighing in at 9.4 oz (266g), which is 9.5% lighter than typical trail shoes. Its flexible midsole, matching our lab average in our flex test, ensures smooth transitions on uneven terrain, allowing for natural foot movement.

Adding to the runner’s domination over the shoe is its low 2.2 mm heel-to-toe drop that’s 72.3% lower than average. We found this configuration enhances ground feel and gives more room for muscle development. The level platform gives us a sense of finesse as we tackle technical terrains.

Tested on various surfaces, the outsole's traction proved excellent. Its 4.7 mm deep lugs, designed to grip mud and dirt, shed them off effortlessly afterward.

Peregrine 14’s balanced cushion focuses more on agility and stability rather than energy return. Runners who prefer more responsiveness can explore other options.