7 Best Running Shoes For Beginners

How we test running shoes

Assembling such an impressive selection as this is not actually a walk in the park. We do follow a set of principles, after all. To give you a clearer idea, take a look at our approach:

• We purchase beginner-friendly running shoes with our own money. We avoid any form of financial assistance, and we do not accept free shoes from brands.
• We run in these shoes for 30-50 miles to check their comfort level, general performance (including grip), and durability.
• We run them through a series of tests in our lab to test their breathability, stiffness, outsole hardness, etc.
• We slice the shoes into pieces and review all the parts present. This also allows us to accurately measure the shoes' stack heights and midsole softness.

5 features that determine running shoes for beginners 

Here, we list 5 features that we use to filter beginners’ running shoes from the rest: 

1. Choose daily trainers! Tempo and race shoes can be bought later and they are not beginner-friendly because they are made for fast paces. 
2. Find cushioned running shoes with at least 30mm at the heel. Other running shoes that are closer to the ground might not offer enough impact protection for beginner runners.
3. The heel-to-toe drop should be higher than 8 mm. This way, chosen running shoes are good for an average joe who grew up in conventional shoes (that are NOT flat). 
4. They should not have a carbon-fiber plate. These are saved for more advanced runners. 
5. They should be affordable! Our experience puts the limit at $140. 

1 Why you should choose a daily trainer

Running shoes can be split into 3 very large groups: 

1. Daily trainers, best for easy runs, daily jogs, recovery runs, long slow distance, etc. 
2. Tempo shoes are used for tempo workouts or, so-called, speedwork. Tempo shoes often overlap with daily trainers or with competition shoes.
3. Race shoes are usually saved for the race day, given their price and (non)durability. They are very fast, aggressive, can be quite unstable at slower paces, etc. 

We recommend all beginner runners start with shoes for daily runs. We have numerous arguments to do so: 

• These shoes best support slower and easier runs. If you’re coming from a different sport, which means you’re already fit and have some form, you might decide to pick up a pace a bit sooner than complete beginners. The good news is that many daily trainers can do that as well. 
• Many race shoes are equipped with technologies that runners need time to adjust to. Some platforms are very unstable, especially at slower speeds. Other shoes work best for forefoot strikers only, and until you’re familiar with different strikers, it’s best to stick to daily trainers. 
• Carbon-plates that are often found in premium race shoes are another thing beginner runners might need a lot of time to get used to, plus there are more things to take into account if deciding on the plated running shoes. 
• Daily running shoes are, on average, cheaper than tempo and race shoes. 

2 Cushioned and NOT minimalist 

When talking about the midsoles, there are two large groups of running shoes: cushioned and minimalist (barefoot are also minimalist). Cushioned running shoes have a substantial amount of foam, while minimalist running shoes tend to be low to the ground. The amount of midsole, or how high off the ground our feet are, is measured in millimeters and called stack height. 

In our lab, running shoes are considered cushioned when they have at least 30mm at the heel. We also recommend this for beginner runners. 

We recommend cushioned running shoes because they offer impact protection that is much needed for beginners. Midsoles leave enough room for the feet to sink in or squeeze the midsole at the landing and then push them back or forward. In minimalist shoes, there’s not enough midsole for this and runners’ feet have to do much more work. 

Softness of running shoes for beginners 

Cushioning is great but it can be firm, soft, or somewhere in between. To measure the softness of the foam, we use a shore A durometer. We stick its needle into the midsole and see a number on the display. 

Seeing lower numbers on the durometer means we’re testing a softer shoe, while higher numbers indicate it’s a firmer midsole. 

In case you give a few pairs a try and understand which level of softness works for you, you can easily find out their durometer readings or find shoes that are as firm or as soft. Very soft midsoles may allow your feet to sink in, but they do not offer enough in return. Firmer midsoles might result in discomfort. It’s best to try on a few pairs and see what works for you! 

3 Heel to toe drop: what it is and why you should look for high-drop shoes 

Imagine flip-flops and imagine high heels. The biggest difference between them is the height of the heel. In flip flops, which are usually completely flat, it’s the heel is on the same level as the forefoot, and in high heels, the heel can lay quite high, up to 10cm. Maybe even higher. 

This difference in height between the heel and the forefoot is called heel to toe drop and is measured in millimeters. In the above-mentioned flip flops, we’d call it a zero drop because the heel and the forefoot lay on the same level. Then, as the heel level rises, we group them for easier understanding: 

1. Zero-drop running shoes: there’s no difference (0 mm) in height between the heel and the forefoot. 
2. Low-drop running shoes: the heel is usually 1-4mm higher than the forefoot. 
3. Mid drop running shoes: heel to toe drop is 5-8mm. 
4. High drop running shoes: heel sits more than 8mm higher than the forefoot. 

Theoretically, negative heel drop does not exist. But, many researchers mention that it happens when heavier runners land on the heel in very soft midsoles. The maximal heel drop we’ve measured so far in our lab sits at 16.1 mm. 

Now, why we’re talking so much about heel drop? Because it affects our muscles a lot. The lower the drop, the lower the muscles are utilized and vice versa. Zero-drop running shoes make our feet work the most. High-drop shoes, on the other hand, activate higher leg muscles, like hip muscles.

Previously, it’s been said that a non-written industry standard is 10mm. However, shoes have changed and the current average heel drop in road running shoes sits at 8.6 mm, with the majority of shoes having a heel drop in the 6.5-11.5 mm range.  

For beginner runners, we recommend a heel drop of 8mm and above. This has shown to be a safer route, as zero drop and low drop shoes ask for a long adaptation period, given that the majority of the running population has grown up in conventional shoes, which have a higher drop. 

Knowing the heel drop, especially the accurate one, is important because you should know which muscles will need to work the most. And, if you’ve been recovering from an injury, it’s best to choose a heel drop that will not aggravate it! Many runners have running shoe pairs of different heel drops in order to strengthen different leg and foot muscles, but this approach is not beginner-friendly. 

4 Carbon plates are NOT good for beginners 

Carbon-fiber plates can be embedded into the midsoles. They are used to make the shoes snappier. In many premium race shoes, they are said to make a big difference. 

We don’t recommend carbon-plated running shoes to beginners because they are most often found in race shoes and:

• They work best at fast paces, although we are seeing them in daily trainers now as well (occasionally) 
• They can be made for a specific strike only (especially forefoot strike)
• They are usually premium-priced. The average price of carbon-plated shoes is $217, while the average price of non-plated road shoes is $129. 

5 How affordable can running shoes for beginners be? 

Based on our extensive experience, we usually recommend shoes that cost $140 or less to beginners. The average price of beginner's running shoes (based on our parameters) is $110, while the cheapest pair retails at $60.

Keep in mind that, in all of these cases, we use MSRP (manufacturer’s suggested retail price), which means the price at which the shoe is sold once it is released. Not a discounted price. And discounts are present at all times! 

Pronation and arch support 

First, we can talk about arches. There are 3 large groups of runners: those with high arches, medium or “regular”, and low/fallen arches. Runners with low or fallen arches are said to have flat feet. 

Then, we talk about pronation. Again, we have 3 groups of runners, those who overpronate, those who underpronate (or supinate), and those with neutral pronation. Pronation tells us how a runner lands and how much their ankle rolls inwards or outwards. 

Overpronators will use the inner side of the shoes more, which is especially noticeable on the outsoles because they wear out on the inside more than on the outside. Supinators are the opposite and their shoes see the first signs of wear and tear on the outer side of the outsoles. 

How do these 2 overlap? Well, runners with flat feet usually overpronate and need supportive running shoes called stability shoes. Runners with medium or high arches usually have neutral pronation, or they supinate, and they wear neutral running shoes (no stabilizing features). 

There are many different technologies used in stability running shoes. Their main purpose is to stabilize the heel so that the ankle rolls inwards less. From medial posts and dual density midsoles, to heel bevels and side walls, all of these technologies and approaches make the shoes more stable and supportive. We wrote about all of them in greater detail in the guide on best overpronation running shoes. 

Heel strike (where do you land): forefoot, midfoot, and heel strike

There is no one best foot strike. But, knowing your heel strike is important because it tells you which shoes will work best for you. If you land on the forefoot, you’ll want running shoes that are well cushioned in that area and you don’t need chunky heels, they might feel heavy and even bother you on the run. 

On the other hand, the majority of runners land on the heel, and need more cushioning in that area, maybe even some stabilization (as mentioned in the chapter about arch support). 

Some shoes work better for heel strikers, others work better for forefoot and midfoot strikers. And, the best thing: some shoes work for all foot strikes! 

As you can see in the table above, beginner's shoes are rarely made for forefoot strikers only. This is because of our requirement for shoes to have a heel drop of at least 8 mm. Forefoot running shoes have a lower heel drop. 

As a beginner, you can focus mostly on the outsole. If you’re a heel striker, don’t buy a shoe that has rubber only under the forefoot. 

Fortunately, this is usually found in race shoes. If you do get such shoes and you’re a heel striker, expect sliding because the exposed midsole is not grippy and expect to end the life of your shoes prematurely as the exposed midsole is not durable at all! 

Breathability of running shoes for beginners 

This is not something you should overthink but do give it some thought if you: 

• Have sweaty feet 
• Plan to run in very hot or very cold weather
• Plan to run in wet weather. 

Very breezy running shoes are great for hot weather and sweaty feet, but in winter, you might be able to actually feel the air circulation in them and they are not warm enough. On the other hand, warm shoes are great for colder weather, but using them in warmer months might mean you will be running with soaked socks and potentially getting blisters. 

Very breathable vs. very warm shoe on our breathability test

In our lab, we assess the breathability of running shoes using a smoke machine and specially designed inserts that direct the smoke toward the toebox. We look at the amount of smoke that comes out and at which pace and, based on this, we assign a 1-5 breathability rating to each shoe. 1 is the least breathable, and 5 the most. 

Then, we also look at the upper under the microscope. We do this to better understand the smoke test - why the smoke didn’t come through in some areas? What if it is a see-through upper but the smoke isn’t coming out? Microscope analysis gives us answers to these questions. 

Waterproof running shoes for beginners

First, be sure you actually need these. Why? 

Because if you plan to run somewhere where you have only a few puddles or very light rain for short periods of time, you might do better with non-waterproof running shoes. Here’s why: 

1. Waterproof running shoes don’t breathe well. Your feet might be boiling only because you’re afraid of a few drops of water
2. Because these shoes don’t breathe well, once the water gets in, it is not coming out! This might result in blisters, sliding within the shoe, etc. These shoes also get significantly heavier when wet because they don’t dry quickly. 
3. Waterproof running shoes are more expensive than non-waterproof ones. 

It’s easy to recognize these shoes easily as brands do their best to promote the waterproof feature. The most common waterproof membrane is called GoreTex, so you can find GTX or GoreTex written on the shoes and as a part of the shoe name. Sometimes brands also write Waterproof or WP. 

Wide running shoes for beginners 

If, based on all the other footwear you own, you already know that you need more room in the toebox or wider shoes overall, you have 2 options:

1. Finding running shoes that are available in Wide or Extra Wide
2. Finding running shoes that have a wider toebox. 

Let’s explain both. 

Wide running shoes overall

Here’s how to recognize wide running shoes: if you’re a woman, look for shoes tagged with D or 2E signs, and if you’re a man, look for 2E or 4E. 

You will find these industry labels everywhere, online - next to the shoe name, or on the shoe box.

Industry labels for different widths of running shoes

Not all running shoes are available in Wide and Extra Wide, so you might be disappointed. 

Wide toebox in beginners’ running shoes 

The volume of the shoe and its toebox have long puzzled us and other runners. After a few iterations, we’ve perfected this test using a gel that fills the shoe so we can accurately measure the width and height of the toebox. 

Why we make 2 measurements? Because people have feet and toes of wildly different shapes! 

Some runners need a pointy toebox (like those with a Greek or Egyptian shape), while others need a more square-ish toebox. This is where our measurements enter the scene, knowing how wide the toebox is where it’s the widest and at the big toe tells us how pointy (tapered) the toebox is. 

If your big toe is pointing up, look for a high toebox 

Some of us have big toes pointing up, so we can’t run in shoes that have tight toeboxes that put pressure on our toes from the top. Doing so often results in pain, blisters, bleeding, black toenails, loosing toenails, etc. 

If you’re one of those people, look for running shoes with more vertical space. Fortunately, it’s usually the race shoes that have a design aggressive enough to make the toeboxes lower but, still, it’s good to check to be on the safe side. 

We also measure this in our lab, so you can always consult our data before making a decision.