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A good pair of running shoes can make all the difference between a good run and a bad one. The right pair will help you train for your next marathon or race, and maybe even let you compete in it.
As a beginner runner, you’ll want to find the best running shoes to start your journey with the “right foot”. This means finding a comfortable, well-made pair of shoes that don’t fall apart and help you improve your performance and reach your fitness goals.
As your mileage increases over time, you’ll inevitably move on to other types of shoes such as racing flats or trail runners. When it comes to finding the best beginners running shoes, we’ve gathered together our top picks but first, let’s see how do we choose them.
1. Choose between a road shoe or a trail shoe
The first step is to decide whether you want a road shoe or a trail shoe. The difference between the two is that the road shoes are designed for running on paved trails and treadmills while the trail shoes are made for running on dirt, grass, and other rough terrain.
This means that if you want to run on a dirt trail, you should look for a pair of trail shoes. If you’re a beginner runner, it’s best to go for the trail shoes because they provide better support and protection. The sole of the trail shoes is usually made from a softer material that will help absorb shock when running on rocky trails or uneven terrain.
When it comes to road running, the best shoe for beginners is probably the New Balance 481 V3 Trail Running Shoe. It’s a lightweight, breathable shoe that is made from soft mesh and leather.
It features excellent cushioning and shock absorption along with an efficient outsole that’s built to provide good traction on both roads and trails. The midsole is made of soft foam, while the upper part of the shoe is designed to let you feel your feet inside it.
2. Check whether you overpronate, under-pronate, or have a neutral step
Pronation is the rocking motion of the foot from the heel inward to the ball of the foot. Pronation is a result of evert rotation of the tibia which causes the foot to move from the heel inward, rotating the foot so that the inner side of the sole of the foot contacts the ground. Some people pronate more than others, resulting in pain and damage to the lower limb.
Those who overpronate are advised to look for shoes with a flexible outsole, extra cushioning in the heel and toe areas, and an appropriate forefoot height. Those who under-pronate should look for running shoes that have plenty of support in the arch area so that there is no rolling inward.
Neutral pronation occurs when the foot has no noticeable inward or outward movement. Those who have neutral pronation are advised to look for running shoes that provide ample cushioning in the heel and toe areas, as well as an appropriate forefoot height.
3. Find the right shoe type for your gait
The right shoe can have a significant impact on your gait. A study conducted by B.A. Rothbart in the American Journal of Pain Management, 5 (1995), found that 45% of patients with chronic low back pain had foot problems, with shoes being one of the most common causes. This article goes on to detail the different types of shoes and how they affect gait.
Many people with chronic lower back pain associate their condition with their gait. Furthermore, gait analysis can be used to diagnose other foot problems. This means that if you’re suffering from lower back pain, gait analysis could help you identify the cause of your pain. The best running shoes for beginners are designed to fit your gait and to ensure that they provide good support for your foot natural shape.
4. Select the right size of your running shoes
There are many factors to consider when buying running shoes. The most important one is the length of your foot. It is advised to get a size enough small for comfort because it will stretch out over time, and also make sure you buy a pair that fits your arch well.
Another factor to consider is the width of your foot. Shoes should be wide enough to provide a good base for your feet. For people with high arches, you should look for shoes that have a wider toe box and less support in the heel area. Moreover, if you have a narrow foot, shoes with more support in the heel area will be more comfortable.
If you are unsure, take your running shoes with you to a specialty running store where someone can help you find the correct fit. If you would like to use your existing shoes for comparison, take them out of the box and place them on a table with a sheet of paper.
Have the sales associate measure the distance from the heel to the floor from the front and back of the shoe. Record this measurement for each shoe.
Do not forget to add a half-inch at the end of the measurement to allow for expansion of the shoe. Once you’ve found the right size of your running shoes, you’re ready to get out there! Check out our post ‘15 Powerful Reasons to Start Running Today‘ if you’re still not convinced.
Which types of running shoes should I avoid, and why?
There are so many options when it comes to choosing the best type of running shoes, but which types should you avoid? Especially if you want to avoid other injuries and issues associated with running shoes. There are three types of running shoes that you may want to avoid:
1) Running shoes that don’t provide enough arch support and can lead to pain in the feet and ankles.
2) Sneakers with ineffective ankle support that do not offer the stability runners need during their workouts.
3)Shoes that don’t offer enough cushion and support which may lead to injuries during your workouts.
The best beginners running shoes should be worn to protect your feet and legs. But sometimes, runners may feel like they need a little extra padding and comfort when they run. The best running shoes should provide the right amount of support and cushion for your running needs.
Most running shoes are designed for one purpose, and that’s to provide cushioning. If you overuse these shoes, the impact of your steps may be lessened. Shoes with low-profile soles or hard outsoles will not protect your feet from bumps and bruises that could occur when running.
Some people are allergic to certain materials used in the construction of running shoes, such as urethane or plastics. If you’re not sure if your shoe is made with a substance that causes an allergy, consult your doctor first before purchasing new shoes.
Also, if you wear different types of running shoes for different sports or activities, make sure the shoe is appropriate for your sport. For example, in track and field events, soft spikes are used to provide extra traction during jumps and landings.
What are the main factors when choosing a good pair of running shoes?
The most important factors in selecting running shoes are:
1) Running shoe stability – Stability is the foundation of all running and should be first on your list. Look for a stable, responsive and cushioned ride with neutral heel-to-toe transition.
2) Fit – The best running shoes fit snugly and comfortably on your feet. The best running shoes are designed to fit like a glove. Look for the best fitting shoe with adequate room in the toe box, heel cup and arch support.
3) Durability – A good pair of running shoes will last longer than one season. Look for a shoe that has a sturdy and strong upper with high quality materials and construction.
4) Outsole – A durable outsole is critical to the performance of your running shoes. The more you run, the faster your feet will wear down; therefore, you need to replace your shoes more often.
5) Lacing system – The lacing system of your running shoes should be sturdy and strong enough to hold the shoe securely on your foot. Look for a lace that is easy to adjust and does not loosen or slip off after multiple uses.
6) Waterproofing – The best running shoes will be waterproof. Look for a shoe that is water resistant and lightweight to prevent excessive moisture from entering the shoe and causing it to become heavy.
7) Comfort – The best running shoes should be comfortable to wear all day long. Look for a shoe that has an adequate amount of cushioning, but the right amount of responsiveness for your foot type.
Why should I buy new running shoes every year?
Running shoes are designed to wear out quickly. If you buy new running shoes every year, you will have a fresh pair of good quality running shoes that can be used for many miles. A worn-out pair of running shoes is not only uncomfortable but it also wears down the sole and may cause blisters.
What are the best beginners running shoes?
Based on what was mentioned before, here is our choice for the top 10 best beginners running shoes in 2023
1. Saucony Women’s Endorphin Speed
Saucony is a world leader in the running industry. Saucony shoes are made with utmost care using high-quality materials. The Saucony Endorphin Speed is one of the best beginners running shoes available today and has been used by professional runners across various sporting events such as marathons, cycling competitions, triathlon races and more over time. This neutral, unique design of the shoe provides excellent energy return and traction.
2. Adidas Men’s Adizero Boston 6 Running Shoes
These shoes are designed to provide maximum comfort and stability. They feature an outsole with X-CAP technology, which helps the wearer achieve a more powerful and consistent stride. The midsole of the shoe is also lightweight, which makes it easier for you to run. You will also enjoy an incredible cushioning system with these shoes, which provides you with maximum shock absorption and stability.
3. New Balance Made in US 990v5
New Balance has always been known for their quality products. When you wear New Balance, you can expect to feel like you’re walking on air. The New Balance Made in US 990v5 is one of the best beginners running shoes for people who are looking for a lightweight running shoe that has a supportive midsole. Featuring ENCAP midsole cushioning, it combines lightweight foam with a sturdy polyurethane rim which gives you the maximum amount of comfort. The classic design and the pigskin and mesh upper will keep you dry, no matter what weather conditions you are experiencing.
4. Brooks Ghost 14 Women’s Neutral Running Shoe
A running shoe that looks good and feels great, loaded with all-day comfort and cushioning from heel-to-toe, this Brooks Ghost 14 Women’s Neutral running shoe sets the standard. This model has a quite simple and well-designed sole that ensures that your feet will remain in comfort throughout all your workouts. Use the new 3D Fit Print upper technology to find your ideal fit, and be prepared to enjoy a treadmill run, long distance or cross training you’ll remember forever!
5. Nike Women’s Quest 2 Trail Running Shoes
These women’s trail running shoes are designed with sporty style that will render your running experience more than satisfactory. They feature durable materials and lightweight technology to make sure you can run all day long without any worries. Their support will help you avoid the common issues of high arches and shin splints, making these shoes ideal for any runner. With their fusion of innovation and high performance, it seems like the perfect choice for the strong and bold.
6. ASICS Gel-Cumulus 23 Running Shoes
ASICS Men’s Gel-Cumulus 23 Running Shoes are lightweight and great for people who like to run on flat surfaces. They have a supportive midsole with an open-air mesh upper, which allows your feet to breathe freely. The shoes also come with ASICS’ well-known GEL Cushioning System, which gives you the maximum amount of comfort. These shoes are also highly responsive to your foot movements and can help prevent injuries due to overpronation.
7. HOKA ONE ONE Clifton 7 Running Shoes
HOKA ONE ONE Men’s Clifton 7 Running Shoes are a great choice for people who love to run on trails and want a lightweight, comfortable shoe. The Clifton 7 is a new line of running shoes born from the forefathers of the HOKA ONE ONE model. Each of the models in the Clifton 7 line are targeted towards runners with high level performance. The Clifton 7 is designed to provide maximum comfort and versatility during long distance runs, while reducing foot fatigue, and maximizing efficiency in heavy traffic conditions, and for this reason it features an durable sole with rubber inserts for grip which provides energy return with every step.
8. Nike Air Zoom Pegasus 38
The Nike Air Zoom Pegasus 38 is a high-performance running shoe designed for the marathoner. Nike Pegasus features a new Air Zoom lightweight shoe that provides stable cushioning and an improved ride for runners of all levels. It also comes with the new Flywire technology, which helps runners transition from heel to toe with ease by minimizing the separation of the upper structure of the shoe.
9. Reebok Men’s Ridgerider Trail 4.0
Look and feel your best, while hitting the trails in the best possible way with the Reebok Men’s Ridgerider Trail 4.0 Running Shoes. Whether you’re into mountain biking, running, or hiking, you can rely on these shoes to get you there in style and comfort. The multi-directional patterns of this shoe breathe and move with your feet while still providing excellent stability and protection. The heel cup is firm and flat, and supports and protects your foot while controlling pronation. The midsole is made of durable materials that provide cushioning and support for your foot, while the outsoles are extremely flexible to help absorb shock and deliver a smooth ride.
The Reebok Men’s Ridgerider Trail 4.0 Running Shoes is a light and neutral running shoe designed to take your runs up a notch. It’s engineered to deliver great stability and comfort for a new runner, all while able to handle rough terrain and impact, so you can run farther and longer than ever before.
10. Brooks Glycerin 19 Neutral Running Shoe
If you feel discouraged by the mission of choosing your first pair of running shoes, look no further! And if you like to be comfy rather than stylish, this is the running shoe for you! Brooks Women’s Glycerin 19 Neutral Running Shoe has a synthetic upper providing high breathability that will keep your feet warm and dry, and it has a textured rubber sole that has little to no traction.
Designed for beginners runners who wants soft cushioning, the Glycerin 19 with DNA LOFT offers the ultimate in softness and supreme comfort that’s why this is our choice for our lady readers. Your feet will feel like they are walking on air with this shoe!
When it comes to finding the best beginner running shoes, we’ve gathered together our top picks. These shoes will suit any beginner runner, from those who are just starting out with running to those who have been running for a while and want to upgrade their training kit.
Our team of experts has put together a range of shoes that will suit most runners’ needs, from those who need a more supportive shoe for their weight loss journey through to those who need a pair of lightweight trainers for fast paced runs. We’ve also included some ‘go-to’ trainers that can be used as your everyday trainer if you’re looking for something more casual. Which one do you think is the best? You won’t find out until you try them!
About the Author
Adrian Kutnik is the Founder and Managing Editor at LiveHealthyandwell.com
Its purpose is to gather and share relevant information about how we can live a healthy lifestyle in today's environment.