Running Shoes for Beginners We Also Tested

We’ve tested over 100 pairs of running shoes, but only 10 have earned a spot on our list of recommendations for beginners. Although these shoes impressed us in some categories, they ultimately didn’t make the cut.

• We like that Brooks’ Revel 6 is lightweight, breathable, and budget-friendly. However, we noticed that it doesn’t have enough cushioning and support for most beginners. 
• Although we like that Saucony’s Freedom Crossport has plush cushioning, the fit felt too narrow and uncomfortable for running longer distances. We think this pair is better suited for cross-training.
• Athleta’s Saysh Felix Running Shoe is stylish and breathable, but we weren’t impressed with its performance during test runs. The cushioning felt very flat and minimal, and the fit was lacking.

How We Tested the Running Shoes for Beginners

To find the best running shoes for beginners, we’ve tested over 100 pairs from popular, high-quality brands. When we test sneakers, we wear each pair for about a month, running at least three times a week on a variety of surfaces. We often have two runners test each pair, to account for differences in gait, fit, and foot type. As we continue to test and evaluate running shoes, we keep the following criteria in mind:

• Fit: When we first try the shoes on, we check to make sure there's a thumb’s width of space between our longest toe and the end of the shoe. We also assess whether the shoe feels snug, secure, and supportive around our midfoot and heel. These observations help us determine if the shoe runs wide, narrow, or true to size.
• Cushioning: During test runs, we assess how the shoe’s cushioning feels and performs. Is the midsole soft or firm? Does the shoe reduce impact and take stress off our joints? We also note if there’s any extra padding underneath the heel, around the collar, or in the tongue.
• Comfort: Do the shoes feel comfortable, especially after long periods of time? Is the upper breathable, or do our feet feel hot and sweaty? Do we notice any pressure, rubbing, hot spots, or blisters? We also note if we experience any irritation or pain due to the shoe's design.
• Responsiveness: A responsive sneaker feels springy and helps propel us to the next stride. We also note how our feet and legs feel after each run—energized or heavy and fatigued? At the end of the testing period, we check to see if the cushioning still feels bouncy or has flattened out at all since our first wear.
• Stability: During testing, we run on different surfaces, like asphalt, concrete, treadmills, and trails. Do our feet, ankles, and knees feel supported as we run? Does the shoe help stabilize our gait? Do we feel steady on our feet while wearing them?
• Overall Value: To accurately assess each pair’s value, we don't check the price until the end of our testing, after we've evaluated it in all other areas. Based on the shoe’s performance, do we think the price is fair? Or would we only buy it if it went on sale? We also consider whether we would recommend the sneaker to a friend or family member. 

Our Experts

We consulted these experts at every stage while researching, testing, and reporting this story. Some, like Bowersock, explained how running shoes should fit and feel. Others, like Diana Levin Valencia, DPM, helped us design and refine our testing process. We choose products independently, although we use input from experts to influence our choices.

• Michelle Castiello, DPM, board-certified podiatrist at Scarsdale Medical Group in New York
• Allison Bowersock, PhD, CSCS, ACSM-EIM, exercise physiologist, running coach, and co-owner of RunAbout Sports in Roanoke, Virginia
• Kelly Starrett, DPT, physical therapist, co-founder of The Ready State and author of Ready to Run
• Diana Levin Valencia, DPM, podiatric surgeon at NYC Foot and Ankle Center in New York

What to Know Before You Shop

Understanding these key terms can help you find the right shoes:

• Foot Type: If you have regular arches, look for neutral running shoes that promote a natural gait. If you have high arches, you may underpronate, meaning your arches and ankles roll outward as you walk and run. Look for a neutral running shoe with extra cushioning in the arch to help absorb shock. If you have flat feet or flexible arches, you likely overpronate, meaning your ankles roll downward and inward with each step. Stability running shoes are designed to control mild to moderate pronation, while motion control shoes are better for runners with moderate to severe pronation.
• Arch Support: Look for running shoes with solid arch support, especially if you have flat feet or low arches. Runners who are prone to plantar fasciitis or other foot pain may also benefit from shoes with a more rigid arch, but we recommend consulting a doctor or a podiatrist first. 
• Cushioning: Most beginners will feel comfortable in a running shoe with moderate cushioning. If you run on pavement or concrete sidewalks, you’ll need more cushioning than you will for running on a treadmill, which is more forgiving. When in doubt, pay attention to how the shoe feels: A midsole that’s too soft can feel unstable, while one that’s too firm won’t offer enough protection.
• Heel-to-Toe Drop: A running shoe’s drop refers to the difference between the height of the sole under your forefoot and under your heel. Drop varies between 0 and 14 millimeters—10 millimeters is the average. Shoes with a higher drop can be helpful for runners who are heel strikers with a history of foot pain, ankle pain, tight calf muscles, or Achilles tendonitis. Shoes with a lower drop are best for forefoot or midfoot strikers who have hip or knee pain.
• Toe Box: Make sure there’s plenty of room in the front of the shoe for your toes to splay out. You should have at least a thumbnail’s width of space between your longest toe and the end of the toe box, says running coach and exercise physiologist Allison Bowersock, PhD, CSCS, ACSM-EIM.

Frequently Asked Questions

Do you need running shoes to start running? 

It’s a smart idea for beginners to invest in a pair of high-quality, comfortable, and supportive running shoes. Finding the right running shoes for your feet, gait, and preferred terrain won’t just improve your comfort and performance—it will also help prevent injuries down the road. And if you plan to run in the cold, winter running shoes—complete with waterproofing and insulation—will also assure comfort.

What else do you need to start running? 

Beyond running shoes, you may want to invest in high-quality running socks that stay in place and have sweat-wicking qualities; these will help to prevent blisters. In terms of apparel, choose comfortable running shorts, shirts, and pants or leggings made with technical fabrics that are lightweight and dry quickly. A running-friendly sports bra with extra support is also important, especially for those with larger chests.

How long does it take to break in running shoes?

A good pair of running shoes should feel comfortable right out of the box, with no extensive break-in period necessary. The wrong running shoes or shoes that are too tight and feel like they need to be broken in can lead to painful issues like corns, calluses, blisters, blood under the toenails, and ingrown toenails, Castiello explains.

Why Trust Verywell Fit

Christine Luff, ACE-CPT, is a Verywell Fit writer with 20 years of experience writing and editing health and fitness content. As a certified personal trainer, running coach, and avid runner, she’s always researching and testing running shoes. She’s run hundreds of miles in sneakers from all of the top brands.