Top 11 Running Shoes for Beginners in 2024: Expert Picks
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When searching for the best running shoes for beginners, you might look for inspiration inside the closet of a dedicated runner. But that would be a mistake, says Antonio Sierra, D.P.M., a running coach and podiatric medicine resident at the University of Pittsburgh Medical Center in Central Pennsylvania. “Advanced runners will have several different pairs of shoes because each has a different purpose,” he says. But the truth of the matter is, that you only need one do-it-all daily trainer when you're just getting started.
To figure out the best running shoes for beginners, the Shape team spoke to experts like Sierra to determine the most important features to consider. Then, the Shape team reviewed the detailed insights gained from the 35,876 hours the Shape team has spent testing running shoes to date, looking closely at fit, cushioning, responsiveness, stability, and comfort. I also tested several pairs on this list, using my perspective as a UESCA-certified running coach and my years of training for marathons and ultramarathons to gauge which shoes were best for beginner runners.
Whether you’re training for your first 5K or just looking to start a new jogging habit, these are the best running shoes for beginners that will inspire you to go the (literal) extra mile.
If a running shoe could be considered cuddly, these would fit the bill. The Fresh Foam 1080s are widely known as one of the best New Balance shoes on the market for their comfort in several scenarios: easy runs, walks, long runs, and even slightly spicier runs that pick up the pace — it's why the Shape team dubbed them as the best running shoes for beginners as part of Shape’s 2024 Fitness Awards. They provided a balance of softness and stiffness to cushion our landings and propel us into the next step with a satisfying kick. Put together, this made us keep running even longer than what was written in our training plan.
“I’ve been testing these shoes since August 2023, and I find myself reaching for them most days,” says Kristen Geil, a NASM-certified personal trainer. “Right now, I’m not training for anything, and I’ve found the 1080v13 shoes incredibly versatile for my steady-state easy jogs and occasional interval runs. I’ve recommended them to several friends, too!” These are not hardcore motion-control shoes, but they offer some stability and support that’s helpful if you overpronate (rolling your foot in). Offered in four widths, these can accommodate a variety of foot shapes. They’re versatile, all-around shoes that keep our feet — and hips and knees — comfy for miles.
Sizes: 5–13, narrow to extra wide | Drop: 6mm | Cushioning: Medium-high | Stability: Light stability | Best Used For: Road runs
HOKA shoes have a devoted following. If you use a run/walk strategy, the brand's Cliftons might be your sweet spot. With the APMA Seal of Acceptance (from the American Podiatric Medicine Association), these are equally comfortable during easy runs as they are for a stroll around the neighborhood. Clocking in at just over 7 ounces, they’re lightweight but have plenty of cushioning, so you won't feel the hard ground underfoot or any pressure on creaky knees. Testers said they could wear these all day long, and their feet still felt fresh when post-run.
The back of the heel on these comes up high with a tab that keeps it feeling secure, but with loads of padding to prevent blisters. “The counter on the back that holds your heel in place has a little notch called the Achilles notch,” says podiatrist Mark Mendeszoon, D.P.M. “If you’ve got a big bump on the back of your heel, that's going to be a very important part of your shoes.” Although Hoka doesn’t market these as a stability shoe (like the Gaviota. Stinson, and Arahi models), they have an exaggerated inner arch to keep you from rolling inward.
Sizes: 5–12, regular and wide | Drop: 5mm | Cushioning: Medium-high | Stability: Light stability | Best Used For: Road runs
Signing up for a race like a local 5K is a classic (and smart!) way to start running. If that’s a strategy you’re following, On Running’s Cloudeclipse will get you through all your training runs comfortably and also be there for you on race day with the adrenaline flowing when you test how fast you can make it to the finish line. On Running shoes are known for their hollow “Cloudtec” pods, and this design is the brand’s thickest version yet, making for an ultra-cushioned ride. They kept our feet cradled even as the miles crept into the double digits. But unlike some pillowy shoes, they didn’t lull us into a slow, relaxed pace. The pods under the feet sequentially collapse and then snap back giving a boost that's just… fun. Yes, running can and should be fun. Plus, these kicks feel stylish enough for any post-run brunches.
Sizes: 5–11 | Drop: 6mm | Cushioning: Max | Stability: Neutral | Best Used For: Road runs
These lightweight but highly cushioned sneaks can go the distance, carrying you through as many miles as you want with excellent shock absorption. They've got great foot padding and stellar support. The FF Blast Plus Eco cushioning gave a wonderful snap to our stride during tempo runs, propelling testers forward even when they started to get tired. After putting these through their paces on the treadmill, asphalt, concrete, and even some trails, the team named them the “Best Road Running Shoes” in Shape’s 2023 Best in Fitness Awards.
Sizes: 5–12 | Drop: 8mm | Cushioning: Maximum | Stability: Neutral | Best Used For: Road runs and packed dirt trails
For runners who tend to overpronate, these shoes gently guide your foot into proper alignment with light stability that doesn’t feel overwhelming. The team found that it was just enough to keep our ankles and knees happy (and pointed in the right direction). The PWRRUN foam midsole has a structured cushion that softens the landings on long runs and easy-paced miles without feeling too soupy. That said, if you love a cushiony feel, these might not have enough give for you. With a soft mesh upper, these are pretty darn light at just over 7 ounces, so testers never felt weighed down. The design — including a stiff heel counter in the back of the shoe — snugly holds feet in place without feeling too tight or restrictive.
Sizes: 5–12, regular and wide | Drop: 8mm | Cushioning: Medium | Stability: Stability | Best Used For: Road runs
It’s no surprise that this Brooks best seller has the Seal of Acceptance from the American Podiatric Medical Association (APMA). Regardless, testers were still shocked by how much the Ghost helped with their shin splints and knee pain. That’s likely due to this sneaker’s lightweight DNA LOFT v2 cushioning that pads the impact of the pavement. The responsive ride provides a satisfying pep to any step and solid support as feet return to the ground. These features make it easy to transition between various paces (including walking). Testers didn’t experience blisters or chafing, even those whose heels usually get irritated in new shoes. Choose from four different width options to find the exact right fit. Also helpful: This model comes in nearly 40 colors, so you can easily match your shoes to your fave running outfit.
Sizes: 5–13, narrow to extra wide | Drop: 11mm | Cushioning: Medium-high | Stability: Neutral | Best Used For: Road runs
Shoes with a higher heel-to-toe drop can be helpful for those with Achilles issues, tight calves, and plantar fasciitis. The Wave Rider features a generous 12mm — as high as it gets in everyday running shoes. Testers felt immediately comfortable when they first slipped these on, and throughout their runs, their legs remained happy. Mizuno’s wave plate offers a lightweight bounce without feeling clunky (or demanding the price tag of a fancy carbon fiber plate). Also worth mentioning: These sneakers are super durable. Research shows that running shoes lose a good deal of their shock absorption as the miles add up, but the team found these held onto their bouncy responsiveness far longer than other brands.
Sizes: 6–12 | Drop: 12mm | Cushioning: Medium | Stability: Neutral | Best Used For: Road runs
If you don’t love the feeling of so much shoe under your feet but still want supported landings, the Adidas Adizero SL might be for you. It has a firmer feel that offers a nice pop, meant to help you find some speed during daily training runs. Meanwhile, ample padded fabric around the ankle and heel keeps your foot securely in place (without getting irritated) no matter how fast you zoom down the road. The excellent traction of the rubber outsole really stands out. Bonus: Although these sneakers are meant for the road, the traction also works well on packed dirt trails.
Testers took these on dozens of runs (including many, many wet ones) over the past year and they’ve still got a great ride to them, with only minor wear on the outsole. Even the mesh upper stayed fairly clean despite how much rain and dirt we subjected them to.
Sizes: 5–12 | Drop: 8.5mm | Cushioning: Medium | Stability: Neutral | Best Used For: Road runs and packed dirt trails
Altra’s best-selling trail shoe is also its most versatile. Going over rocky terrain? The grippy MaxTrac™ outsole will keep your footing secure. Do you need to run a mile or two on the pavement before you get to the trailhead? There’s enough cushioning under your feet to keep your stride supported without a stiff, jerky feel. Most Altras also feature a wider toe box, which lets your little piggies fully spread out the way they naturally want to when you run, Sierra adds. With these design details that promote healthy form, it’s little surprise that the Lone Peak is one of several Altra shoes to have won the APMA’s Seal of Acceptance.
Sierra is a big fan of Altra’s zero-drop design, which means your toes and heel sit in the same horizontal plane (even when there’s plenty of cushioning). This can encourage runners into a more efficient midfoot stride, rather than heel striking. “Zero drop would be great for a new runner because it will help encourage better biomechanics with a more natural foot strike from the get-go,” he says. “You just have to work into [zero-drop shoes] slowly because of the extra stress they put on your Achilles and extensor tendons.” Start with some short, easy runs, and give your body time to adapt — exactly what you want to do as a beginner runner, anyway.
Sizes: 5.5–12, regular and wide | Drop: 0mm | Cushioning: Moderate | Stability: Light stability | Best Used For: Trail runs
The HOKA Mach 6 is a neutral shoe, meaning that it has symmetrical cushioning and is more flexible than a stability shoe. If you have higher arches and don't need extra stability, this is an excellent daily trainer since it's lightweight and responsive for a range of distances and speeds. The Mach 6 also has a low-profile cushion bed that keeps your foot closer to the ground for an efficient push-off that can help you go faster. Testers especially liked the foam midsole for comfort and added rubber on the outsole for durability.
'These are the type of shoe runners who enjoy feeling the ground under their feet should flock to,' says Summer Cartwright, Shape's senior commerce editor. 'They don't have a ton of cushion but offer enough support to keep your ankle in the right spot even when you're tripping on some gravel. I'm speaking from experience here. They're lightweight, comfy to run or walk in, and are a great option for pretty much every type of runner out there.'
Sizes: 5 to 11 women's; 7 to 15 men's | Drop: 5mm | Cushioning: Low profile | Stability: Neutral | Best Used For: Road running
This super light shoe has a responsive, bouncy feel that can help you shave time for interval training (alternating between faster and slower speeds), and eventual races (if that's your goal). The Shape team also likes that it has a breathable upper for sweaty runs in warm weather. 'I've worn these for everything from 5ks to half-marathons and they've done great,' says Cartwright. 'Even during one particularly snowy half, these babies held up. I also have to shout out the neon pink colorway. Nothing makes you feel faster or more confident than a bright pair of kicks.'
Sizes: 5 to 12 women's; 7 to 14 men's | Drop: 8mm | Cushioning: Medium | Stability: Light support | Best Used For: Road running and fast workouts
The best way to figure out which shoes are best for you is to try them out. And the ideal time of day to do that is in the late afternoon or evening when your feet are more swollen, says Mendeszoon.
If there’s a specialty running store near you, most will let you run on an in-store treadmill or the sidewalk outside, which is the best way to test the shoes in action. “Bring a pair of athletic socks, not hose or nylons,” says Mendeszoon. He suggests giving yourself 45 minutes to shop and trying out three or four pairs in the right category for your feet. “And if they all feel great, then go with what you think looks best,” he says. (Yes, a podiatrist gives you permission to choose your running shoes based on looks, as long as they feel comfortable!) Don’t aim to try every single shoe, he says — you’ll end up overwhelmed.
Once you’ve made your purchase, keep the receipt and the box. Most running brands and stores offer a trial period during which you can wear your shoes on runs and return them if they don’t work for you, as long as they’re still in decent shape.
Jennifer Heimlich is a health and fitness writer and editor who has personally tested dozens of running shoes, including several that made this list: New Balance Fresh Foam 1080v13, Hoka Clifton 9, Mizuno Wave Rider, On Running Cloudeclipse, and Adidas Adizero SL. A UESCA-certified running coach who’s completed multiple marathons and ultramarathons, she personally knows what to look for in terms of comfort, support, and fit. For this piece, she spoke with podiatrist Mark Mendeszoon, D.P.M., podiatry resident and run coach Antonio Sierra, D.P.M., and physical therapist and run coach Victoria Sekely, D.P.T., C.S.C.S., to determine the most important factors to consider when looking for the best running shoes for beginners. In addition to her primary research, she also reviewed previous running shoe tests conducted by the Shape team.
Summer Cartwright, Shape's senior commerce editor, edited and updated this article in August 2024. Cartwright has run dozens of half-marathons and is a 3:35 marathon finisher. She has 6+ years of experience evaluating and reporting on products and is an expert in running shoes.
