In this article, you'll get specific recommendations on which running shoes to choose as a beginner.
As a beginner, finding the right running shoes can feel overwhelming. You may have never owned a proper pair before, and with hundreds of models on the shelves, it's hard to know if you should go for maximum cushioning, stability, or something else.
But here's some reassuring news: There isn't one "perfect" shoe for you. Running shoes have different features. Therefore, there may be many good options to choose from. It's about finding a shoe with the features you seek and discovering what you like and dislike.
Main messages of the article
- It's not necessary to buy one of the most expensive running shoes.
- Choose a running shoe that is around "medium" in terms of cushioning, stability, weight, etc.
- The choice of running shoe is not as important as how you structure your running training.
- There is not ONE perfect running shoe for you.
- For most, a neutral running shoe is the best place to start
Many believe that a higher price automatically means a better running experience. This is rarely true for a beginner. You don't need to spend 1,500-2,000 kr. to get started well.
When you reach a price range of around 900-1,200 kr., you get a technically excellent shoe that can do everything you need. Instead of buying the top model with the wildest specs, aim for what we call "the golden middle way."
Choose a running shoe that is in the "middle"
As a beginner, you don't yet know your preferences. You don't know if you prefer a shoe that's soft as a cloud or one that feels firm and responsive. A quick test on a treadmill in a store rarely gives you the full picture – you only find out after 20-30 runs on the road.
By choosing a shoe that is in the middle on parameters like cushioning and stability, you get the best foundation. It's much easier to adjust your preferences for your next pair if you start in the middle, rather than choosing an extreme from the start.
What about pronation?
You've probably heard about pronation and the importance of being filmed on a treadmill. But recent research suggests that most beginners can start in a neutral running shoe. The body will gradually adapt to the load and become stronger. Therefore, we generally recommend a neutral shoe for beginners unless you have a very specific injury history.
Remember: The shoe isn't everything
While new gear is fun, your choice of shoe isn't the most important factor for your success. Your body needs to get used to the load of running, and that requires patience.
Your success depends much more on how you structure your training. For a beginner, recovery and a slow start (where walking is often part of the journey) are crucial to avoid injuries. A good shoe helps you along the way, but a sensible training program gets you to the finish line.
Ready to find your new running shoe?
If you're curious about what five good beginner running shoes might look like, we've done the groundwork for you. Below you'll find five excellent running shoes that you, as a beginner, could benefit from.
SAUCONY RIDE 19
is an obvious choice for those starting to run. It's a running shoe that's very easy to run in, as it feels stable and predictable underfoot without too many wild technologies. You get a soft and cushioned midsole in a light shoe, and the built-in "rocker" in the sole helps you roll effortlessly through your stride.
Nike Pegasus 42
is hard to overlook when talking about classic running shoes that have helped runners through miles for decades. The 42nd generation is equipped with a midsole of React foam material, where Nike has inserted a responsive Air-Zoom unit. This year, it has been made full-length, giving the series an unprecedented responsive feel.
HOKA CLIFTON 11
, how do you introduce such an iconic shoe. The first edition of Clifton hit the market while everyone else was running around with paper-thin midsoles on their running shoes. It was new, it was different, but it found its place and changed EVERYTHING. A beloved shoe has many names, but in short, Clifton 11 is: Versatile, comfortable, and mushy underfoot.
Read the review: HOKA Clifton 11 – The legacy continues!
ADIDAS SUPERNOVA RISE 3
is not just anyone. Expectations were enormous. I can't help but think of a titan rising from its ash cloud when I see this name. But that's the feeling you're left with after a run in Supernova Rise 3. adidas figured it out, and it was the Dreamstrike+ midsole that was missing in their attempt to make a volume training shoe that would become a mainstream success. Supernova Rise 3 has the lightness, the rolling sensation underfoot, and the comfortable foam that makes you want to put the shoe on again and again.
Read the review:
ASICS GEL-CUMULUS 28
Much has happened in ASICS lineup over the past years – a significant shift in style, which we love. has always been a reliable companion, you know, GEL-NIMBUS' little brother. But not the annoying little brother, no on the contrary, Cumulus is really useful, this year perhaps more than ever before, thanks to the updated FF BlastMAX material now found in the midsole. FF Blast MAX material is squishy and very responsive, making the shoe ideal for beginners.
More gear for beginners?
We hope you now feel better prepared to choose your very first running shoes and start your new running journey. If you didn't find your next favorite among our recommendations above, you can explore our full range of running shoes for both and .
Remember also, that a good running experience doesn't stop at the feet. The right running apparel lets the skin breathe and wicks sweat away from the body, making a huge difference for both your comfort and motivation. You can see our full range of running apparel for
and
here.
