It's no secret that running has a host of benefits, from improving your mood to boosting your cardiovascular health. But for those who have never laced up for a jog before or who have taken an extended break, it can feel daunting to start your running journey.
However, having the right pair of shoes can help those early miles not only feel more comfortable, but easier too — and they can also help prevent you from getting injured.
For those who are just getting started running, we consulted with podiatrists to get the scoop on what to look for in beginner running shoes, and the pairs they actually recommend.
What should you look for in a pair of beginner running shoes?
There are a few "non-negotiables" that every good running shoe should have, explains podiatrist Dr. Priya Parthasarathy. "First, it shouldn’t fold completely in half; you want some structure," she shares. "I also like a removable insole so you can customize if needed. A firm, supportive heel counter is key for stability, especially for beginners."
Podiatrist Dr. Anne Sharkey says that cushioning in the midsole is important to help absorb some of the shock of your feet hitting the pavement — especially because running generates a force two to three times that of your bodyweight, she says. You also want to have a breathable upper, a durable outsole and a roomy toebox. "There needs to be enough room for natural splay of the toes," she says. "This prevents injury and allows the toes to function optimally."
Your shoe should also match what you're doing, Parthasarathy says. You'll likely need a different kind of sneaker if you're planning on road running as opposed to trail running or if you're running long distances versus going on short jogs.
"I always tell patients: your shoe should match both your foot type and your activity," she says. "It is also important to know your foot type, which would be pronated, neutral or supinated for running shoes, so you are buying the correct shoe for you," she says. "A visit with your podiatrist will narrow down your choices."
Here are some of their top recommendations for beginner runners.
The best running shoes for beginners, according to podiatrists and editors
Sharkey says that these sneakers are a great option for people who struggle with overpronation or flat feet and "are looking for the optimal combination of shock absorbing stability and support.”
Along with comfortable cushioning, they feature a Hollowtech guidance system that the brand says helps you to stay centered and feel stable in the shoes.
Sharkey calls these “One of the most universally well-tolerated shoes.” She shares that the Brooks Ghost sneaker “offers excellent cushioning, a neutral platform and a fit that works for a wide range of foot types.”
Senior social media editor Kate McCarthy has been wearing these sneakers for years and says that they have carried her through "thousands" of miles, during marathons, casual runs and walks as well.
"Lacing up these sneakers before training runs or races, I never have to worry how my feet are going to interact with them, I always know they will be happy once my run or walk is over, no matter how far I plan on going that day — and when I say these shoes last, I mean it," she shares. "I am constantly on my feet, wearing these every day and I go through about two pairs of Brooks Ghost per year. They’re the best investment I make in myself, time and time again."
Parthasarathy calls Brooks' Glycerin sneakers "very reliable," saying that they offer "balanced cushioning" and also work well "for a wide range of foot types."
Sharkey also recommends these sneakers and appreciates how they come in regular and max cushioning options. "I also love the wide toebox," she says. "This shoe gives cushioning without loss of proprioception."
Sharkey says this is “another great shoe for the neutral foot type and for runners looking for both cushioning and support.” She adds, “The gel technology in the heel does a great job of attenuating impact.”
Writer Jannely Espinal says that when she originally started her running journey, she loved Saucony's Kinvara sneakers. These shoes are lightweight to make steps feel easier and smoother, and the brand says that the PWRRUN cushioning offers both bounce and durability.
Parthasarathy says that these sneakers from New Balance are "comfortable, cushioned, supportive" and have a "consistent fit."
According to the brand, this versatile trainer works well for everyday runs as well as longer training runs, so it's a great pick if you think you'll eventually sign up for races.
Both experts recommend Hoka's popular Clifton sneakers for those who are early in their running journeys. Sharkey says that they are good for "someone with a neutral foot type looking for maximal cushioning." She adds, "This shoe offers excellent shock absorption with a surprisingly low weight."
Parthasarathy also appreciates the level of cushioning and says that they offer "a smooth ride, especially for beginners easing into mileage."
Given how popular the shoes are, it's not surprising that multiple editors on the team are also fans of the Cliftons — including myself. I love their bouncy, cushioned feel. The shoes were actually the ones that helped me get back into running after taking an extended break. And even with multiple races under my belt over the last few years, I still often find myself reaching for these because of how comfortable and versatile they are.
Since I write about sneakers a lot, whenever someone asks me for a recommendation, whether they're looking for a good beginner running shoe, a comfortable walking sneaker or a training shoe, the New Balance 1080s are always my top suggestion. These have just the right amount of cushioning, where you feel like your feet and joints are protected, but you're not totally sinking in and feeling unstable. I love how energetic they feel, giving you a propulsive bounce with each step and then snapping immediately — even after you've logged a lot of miles in them.
Why is having good running shoes so important?
"When you’re just starting out, your body is adapting to a completely new type of stress — so footwear really matters," says Parthasarathy.
New runners in particular are more susceptible to injuries because their bodies have not adapted to the stresses of running, Sharkey says. "Like with any new activity, there is an adjustment period for the muscles, tendons and joints. Wearing the wrong shoe can dramatically increase the risk of injuries such as plantar fasciitis, stress fracture, or achilles tendinitis. The proper shoe is an important tool in any new activity, and this is no different when considering running."
How important is cushioning in running shoes?
Cushioning plays a big role in keeping you (and your feet) feeling good through your early miles — but both experts noted that more cushioning is not always better for everyone.
"Cushioning in running shoes does serve a purpose and that purpose is to reduce joint, tendon and muscle fatigue as well as to attenuate impact with ground contact. This is very important in new runners as their bodies are not yet adapted to the repetitive demands of running," says Sharkey.
However, shoes that are overly soft can sometimes leave you feeling unstable, Parthasarathy says. "I usually recommend something balanced: enough cushion to be comfortable, but still responsive so you’re not 'sinking' into the shoe."
How should running shoes fit?
For starters, Parthasarathy says that you want "about a thumb’s width of space in the toe box so your toes aren’t cramped, especially with swelling during runs."
Sharkey shares that your heel should feel snug in place and there shouldn't be any slippage. "You should also feel snug and supported throughout the midfoot."
And while some shoes require you to take them for a couple of spins to break them in, that shouldn't be the case with your running shoes. "It should feel comfortable right away," Parthasarathy says.
Frequently asked questions
There's one easy way to tell if the sneakers you chose are right for you: "You shouldn’t be thinking about your shoes while you’re running, that’s usually a good sign they’re working for you," Parthasarathy says.
Sharkey shares, "You should not feel pinching, slipping or compression of toes. The shoe should be easy to move in and as if it is an extension of your foot rather than a hindrance.
Heel-to-toe drop is something that you'll often see mentioned when looking at or talking about running shoes. Basically, it's "the difference in height between the heel and the front of the shoe," Parthasarathy says.
You can find shoes with as little as a zero drop all the way up to around 15 millimeters. "These difference can affect your running mechanics," Sharkey says. "Higher drop shoes encourage heel striking, where as zero or lower drop shoes will promote a midfoot or forefoot strike pattern. For those new to running, I would recommend a heel-to-toe drop in the moderate range (6-10mm)."
How we chose
We spoke with podiatrists to learn about the best shoes for beginner runners and what to look for in a pair of sneakers. In this article, we included their recommendations, as well as picks from our own editors who are runners.
Meet the experts
At Shop TODAY, our reporters interview a range of qualified sources and experts to capture a wide scope of perspectives on a given topic. We also ensure that all expert guidance and recommendations are provided independently and without any undisclosed financial conflicts of interest.
- Dr. Priya Parthasarathy, DPM, is a podiatrist in Silver Spring, Maryland. She is an American Podiatric Medical Association Spokesperson and serves on the board of directors of the American Board of Podiatric Medicine.
- Dr. Anne Sharkey, DPM, is a double board-certified podiatrist based in Austin, Texas. She is the owner of Solely Podiatry.
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