In this article, you get specific recommendations on which running shoes to choose as a beginner.
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As a beginner, finding the right running shoes can feel overwhelming. You may have never owned a pair of real running shoes 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 entirely.
But here's some comforting news: There isn't one "perfect" shoe for you. Running shoes have different characteristics. Therefore, there may be many good options for you to choose from. It’s about finding a shoe with the properties you seek and figuring out what you like and dislike.
Main Messages of the Article
- You don't need to buy one of the most expensive running shoes.
- Choose a running shoe that is around "medium" in terms of cushioning, stability, weight, etc.
- Choosing running shoes is not nearly 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 people think 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 DKK to get off to a good start.
When you hit a price range around 900-1,200 DKK, you get a technically excellent shoe that does everything you need. Instead of buying the top model with the wildest specs, aim for what we call "the golden middle ground."
Choose a Shoe in the "Middle"
As a beginner, you don't yet know your preferences. You don't know if you prefer a shoe that feels 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 for parameters like cushioning and stability, you get the best foundation. It's much easier to adjust your preferences to your next pair of shoes 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 newer research suggests that most beginners can easily start in a neutral running shoe. The body will gradually adapt to the load and become stronger. Therefore, we always recommend starting with a neutral shoe for beginners unless you have a very specific injury history.
Remember: The Shoe Alone Doesn’t Do It
While new gear is fun, your choice of shoes is not 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, but a sensible training program gets you to the finish line.
Ready to Find Your New Running Shoes?
If you're curious about how five great beginner running shoes might look, we've done the groundwork for you. Below are five excellent running shoes that you, as a beginner, would 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, feeling 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 with each step.
Nike Pegasus 41
is hard to overlook when talking about classic running shoes that have helped runners cover miles for decades. The 41st generation is equipped with a midsole of React foam material, where Nike has inserted a responsive Air-Zoom unit. Thus, a responsive and lightweight shoe you can trust.
HOKA CLIFTON 10
, 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. Beloved by many names, but in short, Clifton 10 is: Versatile, comfortable, and mushy underfoot.
Read the review: HOKA Clifton 10 – The Legacy Grows! in our inspiration universe
ADIDAS SUPERNOVA RISE 3
isn't just any shoe. Expectations were huge. 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 also get when you take a run in the Supernova Rise 3. Adidas has figured it out, and it was the Dreamstrike+ midsole that was missing in their attempt to create a volume training shoe that would become a mainstream success. Supernova Rise 3 has the lightness, the rolling feeling underfoot, and the comfortable foam that makes you want to put the shoe on again and again.
Read the review: adidas Supernova Rise 2 – Kilometer Warrior in a Comfortable Body. You can find it in our inspiration universe.
ASICS GEL-CUMULUS 28
Much has happened in ASICS lineup over recent 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, on the contrary, Cumulus is really useful, maybe more than ever this year, thanks to the updated FF Blast MAX material you now find in the midsole. FF Blast MAX material is squishy, and really responsive, and the blend makes the shoe ideal for beginners.
More gear for beginners?
We hope you now feel better prepared to choose your very first running shoes and embark on your new running journey. If you didn't find your next favorite among our recommendations above, you can explore our full selection 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, which makes a huge difference for both your comfort and motivation. You can see our entire selection of running apparel for
and
here.
