Starting a running habit is simple: you need a plan, some patience and one good pair of shoes. You don't need a carbon plate, a stack of gadgets or the shoe a marathoner wore last weekend. Here's what actually matters.
The Short Answer
Start with a comfortable, well-cushioned everyday trainer that fits well. For most new runners that means a shoe like the HOKA Clifton, Brooks Ghost or ASICS GEL-Cumulus. If your feet roll inward or your knees ache, look at a stability version instead.
What to Look For
- Comfort right away. A good running shoe should feel good in the store. Don't count on breaking it in.
- Moderate to generous cushion. New runners' legs are still adapting, and a softer shoe takes some of the sting out of the first few weeks.
- A secure heel and roomy toes. Your heel shouldn't slip, and your toes should be able to spread.
- Support if you need it. If your arches collapse or the inside of your old shoes wears first, try a stability shoe.
Shoes We Often Recommend for Beginners
| If you want... | Try |
|---|---|
| Soft, balanced, do-it-all | HOKA Clifton, Brooks Ghost, ASICS GEL-Cumulus |
| Maximum cushion | HOKA Bondi, Brooks Glycerin, ASICS GEL-Nimbus |
| Gentle support | Brooks Adrenaline GTS, HOKA Arahi, ASICS GT-2000 |
| Room for wide feet | Altra Torin, or a wide width in any of the above |
How Your First Pair Should Fit
- About a thumb's width between your longest toe and the end of the shoe
- No pinching across the widest part of your foot
- A heel that stays put when you walk and jog
- Try shoes later in the day, when your feet are a little larger, and wear the socks you'll run in
What You Can Skip for Now
- Racing and carbon-plated shoes. They're built for speed, not for new legs, and they wear out quickly.
- Buying by looks or price alone. The right fit matters far more than color or the newest model.
- Old shoes from the closet. Foam breaks down with age and miles, even if a shoe looks fine.
A Few Extras That Help
Good running socks prevent most blisters. Look for moisture-wicking synthetic or merino socks instead of cotton. Our running socks are a great place to start. After a run, recovery slides give tired feet a soft place to land.
Start Slow
Most early aches come from doing too much too soon, not from the shoe. Mix walking and running, take rest days, and build up a little at a time.
Get Fitted for Your First Pair
A fitting takes the guesswork out of your first purchase. Stop by one of our stores and we'll help you compare a few pairs, or shop Everyday Trainers and the full Running Comfort lineup online.
