Best Running Shoes For Beginners

When looking for the best running shoes for beginners, durable construction should be at the top of your list of key features to look out for.

If you’re just starting out on your running journey, choosing the right pair of shoes can make all the difference. With so many options available, it can be overwhelming to know where to start.

That’s why we’ve put together a comprehensive guide to help you find the best running shoes for beginners. From cushioning to support and durability, we’ll cover everything you need to consider before making your purchase.

So whether you’re hitting the trails or pounding the pavement, read on for our top picks and expert tips on how to choose the perfect pair of running shoes for your needs. 

Don’t miss out on this valuable information – let’s get started.

Key Features To Look For In Running Shoes For Beginners

When choosing running shoes for beginners, it is important to look for key features such as a comfortable fit, proper support and stability, durable construction, cushioning for impact absorption, and breathable materials for ventilation.

1. Comfortable Fit

Comfortable Fit- best running shoes for beginners

As a beginner, one of the most crucial things to look for in running shoes is a comfortable fit. The right pair of shoes should not be too tight or too loose, as this can cause discomfort and even injuries during your exercise routine. 

Make sure to try on the shoes before purchasing them and walk around to get a feel for their level of comfort.

It’s essential to note that each brand will have different sizing measurements, so always check the size chart provided by the manufacturer. 

Additionally, some brands offer wide sizes or specific designs for women with wider feet. Remember, finding a comfortable fit may take time and patience but is worth it in the long run.

Finally, don’t forget that socks also play an important role in overall comfort when wearing running shoes. Invest in high-quality moisture-wicking socks that provide additional cushioning and support to your feet while preventing blisters from forming.

2. Proper Support And Stability

When it comes to running, proper support and stability are crucial for beginners. Running shoes with good support can help prevent injuries and reduce the risk of discomfort during exercise. 

Look for shoes with robust soles that provide ample arch support, especially if you have flat feet or low arches. The New Balance Fresh Foam Arishi is an exceptional option to consider as it has a good level of support.

Stability is also essential when choosing running shoes for beginners. Shoes with adequate stability features can help align your foot and ankle correctly, which reduces the likelihood of overpronation or under pronation while running. 

Brooks Ghost 11 is an excellent choice because it provides a smooth ride due to its excellent cushioning technology along with enough stability making the shoe perfect for those just starting out on their running journey.

Remember that every runner’s needs may vary, so take some time to determine what kind of support and stability you need before investing in a pair of new shoes. 

A professional gait analysis can be beneficial in picking out the best shoe for your particular situation by identifying any muscular imbalances, weaknesses, or alignment issues that warrant correction within your lower body biomechanics while running leading you toward achieving better outcomes from your workout sessions.

3. Durable Construction

When looking for the best running shoes for beginners, durable construction should be at the top of your list of key features to look out for. It’s essential that your shoes are made with sturdy materials that can withstand the impact of regular use.

Running shoes typically have a lifespan of around 400 miles or 650 kilometers, so you want them to last as long as possible.

Brands like Saucony and Brooks are known for their high-quality craftsmanship and use of durable materials in their shoe designs.

Another factor to consider when it comes to durability is how well your shoes hold up against different terrains and weather conditions. 

Some brands offer waterproof options or include extra padding in areas prone to wear and tear. Mizuno Wave Rider 26 is one such option that provides excellent traction on slippery surfaces while also being incredibly durable according to Fleet Feet reports.

Ultimately, investing in a pair of running shoes built with durable construction will ensure you stay comfortable and supported during every run, no matter what challenges you face along the way.

4. Cushioning For Impact Absorption

Cushioning is one of the most crucial features to look for in running shoes, especially for beginners. A well-cushioned shoe can absorb shock and protect your feet from impact-related injuries. 

Running on hard surfaces like concrete can take a toll on your joints, making it essential to choose a shoe with adequate cushioning. 

For example, New Balance Fresh Foam Arishi has got an excellent midsole that offers high-level cushioning.

When selecting running shoes for beginners, cushioning must be taken into account as it plays a significant role in keeping you protected and injury-free during runs.

Shoes with thicker soles provide better impact absorption while thin-soled shoes offer more flexibility and a ground feel. 

Finding the right balance between comfort and support is vital when purchasing running shoes as they are not created equal. 

Several factors such as weight, foot type, or arch shape play a part in determining how much cushioning you need- thus the reason why getting professional advice helps when finding suitable pairs of footwear.

5. Breathable Materials For Ventilation

When looking for the best running shoes for beginners, it’s essential to consider breathable materials for ventilation. This feature allows sweat and heat to escape from the foot, keeping them cool and dry during a run.

Shoes made of mesh or knit material are great options as they offer flexibility and comfort while allowing air to circulate around the feet.

Breathable materials also play a significant role in preventing unpleasant odors that could arise from the frequent use of running shoes. 

The Doctors of Running Editorial Team highlights how important breathability is in running shoes as it minimizes the risk of bacterial growth that leads to bad smells. 

So when selecting your first pair of running shoes, be sure to choose ones with good ventilation features like the Saucony Triumph 20 or Hoka Rincon 3 mentioned on Fleet Feet’s list of best beginner-friendly trainers.

Top 5 Running Shoes For Beginners In 2023

The ASICS Gel-Contend 4, Nike Flex Experience RN 7, New Balance Fresh Foam Arishi, Brooks Ghost 11, and Saucony Cohesion 11 are the top five running shoes for beginners in 2023 according to Fleet Feet.

1. ASICS Gel-Contend 4

ASICS Gel-Contend 4- best running shoes for beginners

ASICS Gel-Contend 4 is a great option for beginner runners who are looking for comfort and support. This shoe has a breathable mesh upper with synthetic overlays that provide a secure fit.

The cushioned footbed and gel technology in the midsole offer shock absorption, reducing the impact of each step.

Furthermore, ASICS Gel-Contend 4 has excellent durability, thanks to its sturdy construction. It offers adequate arch support and comes in various width options, ensuring you get the perfect fit. 

With an average price point of $70 and thousands of positive reviews on Amazon, this running shoe is undoubtedly worth considering as one of the top picks for best running shoes for beginners.

2. Nike Flex Experience RN 7

Nike Flex Experience RN 7

The Nike Flex Experience RN 7 is a top choice for women new to running. With its lightweight design, this shoe offers great breathability and flexibility, making it perfect for running on roads or treadmills.

Its soft knit material and snug fit ensure comfort while still providing optimal support. This popular shoe also comes in multiple color options, allowing women to choose their favorite style that suits their preferences.

Additionally, the price point of the Nike Flex Experience RN 7 makes it an affordable option for beginners who don’t want to break the bank on expensive shoes when starting out.

3. New Balance Fresh Foam Arishi

New Balance Fresh Foam Arishi

New Balance Fresh Foam Arishi is a great pick for women who are new to running. These shoes are designed with a fresh foam midsole that provides cushioning and support, making them comfortable for long runs or short sprints.

The lightweight construction also makes them easy to wear and ideal for beginners who may not be used to running in heavy shoes.

Another feature that sets New Balance Fresh Foam Arishi apart is its breathable mesh upper, which helps keep your feet cool even on hot summer days. This shoe also comes in different sizes, ensuring you find the perfect fit for your foot shape and size.

With all these features combined, it’s no wonder why New Balance Fresh Foam Arishi made it into Fleet Feet’s list of best running shoes for beginners in 2023!

4. Brooks Ghost 11

Brooks Ghost 11

Brooks Ghost 11 is a highly recommended running shoe among beginner runners. It provides ample cushioning, excellent comfort, and support for women’s feet.

The shoe has a breathable upper made of mesh materials that enhance air ventilation to the feet, keeping them cool and responsive.

It has an accommodating toe box that allows the toes to move freely without feeling cramped or restricted. 

It is also durable and can withstand the rigors of regular use with ease. This high-performance shoe offers stability, flexibility, and responsiveness making it perfect for building up endurance levels in beginner runners.

5. Saucony Cohesion 11

Saucony Cohesion 11

The Saucony Cohesion 11 is a great option for women who are just starting their running journey. These shoes offer ample cushioning and support to help beginners avoid injuries and maintain comfort throughout their runs. 

They also come with breathable mesh uppers that promote airflow to keep feet cool during hot summer months.

With an affordable price point of around $60, the Saucony Cohesion 11 is a budget-friendly choice for those who don’t want to spend too much money on running shoes. 

Additionally, it comes in multiple stylish colorways so you can look good while feeling good on your runs.

Tips For Selecting The Best Running Shoes For Beginners

Consider getting a professional gait analysis, choose shoes based on your running goals, add custom insoles for extra support, and take proper care of your shoes to maximize lifespan. 

These tips, along with many others, will help you find the perfect pair of running shoes that will make even the toughest runs feel easier. Keep reading to learn more about selecting the best running shoes for beginners!

● Get A Professional Gait Analysis

One important factor to consider when choosing running shoes for beginners is the individual’s gait, which refers to how they walk or run. Getting a professional gait analysis can help determine the type of shoe that would best suit one’s foot and biomechanics. 

It involves observing an individual’s movement patterns while walking or running on a treadmill, which can identify any imbalances or irregularities in their stride.

A gait analysis typically takes around 30 minutes and can be done at a specialty running store or with a physical therapist.

The results of this analysis will provide insight into whether someone overpronates (rolls inward) or supinates (rolls outward) when they run, as well as indicate if there are any muscle weaknesses that could lead to injury. 

Armed with this information, beginners can select running shoes that offer the appropriate level of support needed for their unique foot mechanics.

By getting a professional gait analysis before purchasing running shoes for beginners, women can ensure maximum comfort and prevent potential injuries caused by improper fit. This extra step may add some additional cost but is definitely worth it in the long run – pun intended!

● Choose Shoes Based On Your Running Goals

When selecting running shoes, it’s important to consider your running goals. If you’re planning on running long distances or training for a marathon, you’ll want to opt for shoes that provide ample cushioning and support for impact absorption.

On the other hand, if you’re looking to increase your speed and agility, lightweight shoes with minimal cushioning may be more suitable.

Additionally, consider the type of terrain you’ll be running on. Trail runners should look for shoes specifically designed for off-road conditions with superior grip and protection from rocks and debris. 

Meanwhile, those mostly sticking to pavements should choose road-running shoes that prioritize stability and traction on hard surfaces.

Ultimately, choosing running shoes based on your specific needs will help improve performance while reducing the risk of injury.

● Consider Adding Custom Insoles

When it comes to running shoes for beginners, custom insoles can make a huge difference. They are designed to fit your feet perfectly and offer additional support where you need it most. 

Custom insoles can help prevent injuries such as plantar fasciitis and provide more comfort during long runs. 

According to Fleet Feet, adding custom insoles can improve the fit of any shoe by up to 90%, making them an excellent investment for any runner.

In addition to improving the fit of your shoes, custom insoles can also reduce foot fatigue and increase overall performance. This is because they allow for better shock absorption, which reduces the impact on joints while running. 

They also help align your feet properly and distribute weight evenly, reducing the risk of injuries caused by overpronation or supination. 

So if you’re serious about taking up running as a hobby or sport, consider investing in some high-quality custom-made insoles that will help you reach new heights.

● Take Proper Care And Maintenance

Caring for your running shoes is just as important as selecting the right pair. Proper maintenance can significantly extend their lifespan and improve their performance.

After each run, remove any dirt or debris by gently wiping them with a damp cloth. Avoid machine washing or drying, as this can damage the materials and cushioning. Instead, allow them to air dry naturally, away from direct heat sources.

In addition to regular cleaning, it’s also essential to rotate your shoes frequently to avoid overuse of certain areas or cushioning systems. Most running shoes have a lifespan of around 400 miles or 650 kilometers, depending on factors such as terrain and frequency of use. 

Watch out for signs like worn-out soles, ripped uppers, or reduced support which means that it may be time for a new pair of shoes.

Finally, invest in quality accessories such as replacement laces and custom insoles if necessary. These small but significant upgrades can make all the difference in terms of comfort and support during your runs – helping you achieve your goals without compromising on style.


What should I look for when choosing running shoes as a beginner?

As a beginner, it is important to focus on comfort, fit, and support when selecting your running shoes. Look for breathable materials that will help keep your feet cool and dry during longer runs, and consider investing in a pair with extra cushioning to help prevent injury.

Can I use my regular sneakers for running or do I need specialist shoes?

While you can technically run in any type of shoe, using proper running shoes specifically designed for the sport will provide better support and reduce the risk of injury. Investing in a good pair of running shoes is highly recommended if you plan on making this activity part of your routine.

Do I need to break in new running shoes before using them?

Yes! It’s important to allow time to break in new running shoes before taking them out on longer runs. This means gradually increasing wear time over several shorter sessions until they are fully worn in.

How often should I replace my running shoes?

Running puts significant stress on footwear which can cause wear and tear over time- leading to reduced performance & event-related injuries if not replaced proactively enough (Generally every 300-500 miles). Beginners may be able to get away with replacing their athletic kicks less frequently depending upon frequency/duration but ideally, more experienced runners should aim towards replacing their trainers around this distance mark or when noticeable signs such as loss of sole grip/support become apparent while wearing them every day.


Finding the perfect running shoes for beginners can be a daunting task, but it’s crucial to have the right pair to avoid injuries and improve your performance. The key features to look for include comfort, support, durability, cushioning, and breathability.

Our top five picks are ASICS Gel-Contend 4, Nike Flex Experience RN 7, New Balance Fresh Foam Arishi, Brooks Ghost 11, and Saucony Cohesion 11. Remember to consider factors such as terrain type and foot arch when selecting your shoes.

Don’t forget that proper care and maintenance will prolong the lifespan of your running shoes. So go ahead– pick a pair that suits you best and get ready to hit the road running.

Related Post:

5/5 - (1 vote)
Pavitra Kumar

Pavitra Kumar is the Founder of  He is a full-time blogger and organic affiliate marketer, particularly in SEO & Content.

Leave a Comment