The 8 Best Running Shoes for Beginners To Try in 2024
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Comfortable, sturdy running shoes are crucial if you want to begin running regularly. But with so many different types of running shoes out there in 2024, how are those new to the hobby meant to find the best running shoes for beginners?
Running shoes are designed to provide comfort and protection to the feet, which is especially important for beginners. So how do you know what type of shoe is best for you?
Good running shoes require stability to protect your feet and give them the support they need to carry your weight and the impact of your strides. A stable shoe will provide great traction to get going on the road and prevent injuries, too. Look for shoes with a firm heel counter and a thick midsole. These features will give you the stability you need.
Comfort is another crucial consideration. You don’t want your feet to be trapped in a hot box. Look for comfortable running shoes with a soft upper, flexible sole and breathable mesh lining for maximum comfort while running.
If you’re just starting your running journey, you need to find the best running shoes that give you that kind of support, stability and comfort. Add in some fun styles and an affordable price tag, too.
Our Picks for the Best Running Shoes for Beginners in 2024:
- Best Overall Running Shoes for Beginners: adidas Ultraboost Light
- Best Women’s Running Shoes for Beginners: Allbirds Tree Dasher 2
- Best Men’s Running Shoes for Beginners: adidas 4DFWD 2 Running Shoes
- Best Long Distance Running Shoes for Beginners: Nike InfinityRN 4
- Best Road Running Shoes for Beginners: Hoka Clifton 9
- Best Running Shoes for Beginners with Flat Feet: Allbirds Tree Flyer 2
- Best Affordable Running Shoes for Beginners: Hoka Rincon 3
- Best Trail Running Shoes for Beginners: adidas Agravic Flow 2 Trail
Best Overall Running Shoes for Beginners: adidas Ultraboost Light
adidas
Key features:
- Price: $190 (some colors on sale)
- Best for: Walking, all-day wear, jogging, long runs
- Type: Roads
- Colors: White, black, blue, gray, red, taupe, green
The Ultraboost Light is one of the best adidas running shoes because it provides a ton of versatility and durability for runners. These shoes can be used for walking and jogging—both common starting points for beginners—and for long runs. The Ultraboost Light offers neutral arch support and is very comfortable and breathable, making it an excellent option for all types of runners.
This running shoe’s midsole has adidas’ Boost foam technology, which contains hundreds of small capsules that are designed to provide comfort, energy return and cushioning each footstrike.
When purchasing, note that reviews on the adidas website mention that the toe box feels narrow and runs small, so you may want to consider sizing up if you prefer more room.
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Pros:
- Lightweight
- Very plush and comfortable
- Versatile
Cons:
- No wide size options
- Toe box may be too narrow for some
Best Women’s Running Shoes for Beginners: Allbirds Tree Dasher 2
Allbirds
Key features:
- Price: $135
- Best for: Walking, all-day wear, jogging, light workouts
- Type: Roads
- Colors: White, gray, black, purple, blue, green, yellow
The Allbirds Tree Dasher 2 is great for beginner runners who are women. These women’s running shoes are well-cushioned and provide a good grip on any terrain.
It’s designed for the everyday runner, with a responsive foam midsole that flexes with each footstrike. The angular heel shape helps soften the impact, and the heel collar has extra padding to keep your foot in place and prevent friction.
The upper has a seamless design and is made from eucalyptus tree fiber, a sustainable material option. Allbirds also implemented several other sustainable materials in the Tree Dasher 2 including a midsole made with sugarcane-based green EVA, a natural rubber outsole, bio-based nylon eyelets, shoe laces made from recycled plastic bottles and more.
However, it is worth noting that these shoes are not designed for long runs, which may be suitable for beginners but not those looking for a shoe that will support their long-term training goals.
Pros:
- Padded heel collar keeps the heel from slipping
- Stylish, seamless upper
- Made using sustainable materials
Cons:
- Not for long-distance running
- Seven-millimeter drop may not be ideal for everyone
Best Men’s Running Shoes for Beginners: adidas 4DFWD 2 Running Shoes
adidas
Key features:
- Price: $200 (some colors on sale)
- Best for: Walking, all-day wear, jogging, long runs
- Type: Roads
- Colors: White, black, blue, gray, red, taupe, green, orange
The adidas 4DFWD 2 Running Shoes are a lightweight trainer and a great beginner running shoe for men. Even though it's just 12.5 ounces, the midsole provides plenty of cushioning and comfort as you build up your strength and endurance.
The brand designed the 3D-printed 4D midsole to compress with each step and provide energy return. These shoes also have a textile lining to prevent friction and to help manage moisture, a great option for those who are more prone to sweat.
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We love that the upper is partially made from recycled materials and adidas reduced emissions as compared to previous versions. The brand also constructed the upper using the patented PrimeKnit technology to hug the foot and move with you.
These shoes have an 11-millimeter drop, which is not ideal if you want to avoid a lot of pressure on the forefoot. You may also want to avoid these running shoes if you prefer the “ground feel” of a less cushioned shoe.
Pros:
- Responsive midsole
- Stylish; can be worn while training or running errands
- Continental Rubber outsole is durable and provides traction on wet and dry surfaces
Cons:
- May be too cushioned for some
- Expensive
Best Long Distance Running Shoes for Beginners: Nike InfinityRN 4
Nike
Key features:
- Price: $160
- Best for: Running long distances
- Type: Roads
- Colors: Black, white, gray, multi-colored, custom
Ready to log some serious miles? You’ll want a pair of the Nike InfinityRN 4. It’s our pick for the best long-distance running shoe for beginners. As Nike puts it, these shoes are designed to take you “faster and farther,” in large part because of their high level of support and stability. A curved outsole helps enhance your natural stride, plus a tight yet breathable upper keeps your foot secured. Nike says new ReactX foam provides more energy return than previous versions. Studies show that shoes designed to improve energy return can help your running economy (meaning how efficiently you run) allowing you to challenge your mileage. We also love that these shoes have added rubber on the outsole and a water-repellent liner so you don’t have to let a little rain stop you from finishing your run.
Pros:
- Designed to provide increased traction
- Water-repellent liner
- Added cushioning offers more support
Cons:
- Users complain fit is snug
Best Road Running Shoes for Beginners: Hoka Clifton 9
Hoka
Key features:
- Price: $145
- Best for: Walking, jogging, long runs
- Type: Roads
- Colors: Olive, white, blue, orange, yellow, black, pink
The Hoka Clifton 9 is one of the most popular choices for beginner running shoes and is a trainer you can use for long distance runs. It has a good weight-cushion ratio for maximum comfort., and the knit upper is very breathable and comfortable.
The midsole significantly improves the previous iterations of the Hoka Clifton, giving runners more bounce with each step. There is additional padding on the collar and tongue to keep the ankle in place and your foot comfortable each footstrike.
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This added bulk means it is not the best choice for speed runs and it also looks much bigger than other running shoes. The thick midsole may press against potential pain points on your feet. It might indicate you need a shoe with a higher drop.
Pros:
- Wide size options
- Very plush and comfortable
- Gusseted tongue stays in place
Cons:
- Neutral support may not work well for those who need additional support
- Reviews mention they fit narrow
Best Running Shoes for Beginners with Flat Feet: Allbirds Tree Flyer 2
Allbirds
Key features:
- Price: $160
- Best for: Running, training, fitness classes, gym workouts
- Type: Roads
- Colors: Tan, black, gray, indigo, coral, azure, blizzard
Flat-footed runners often require additional support from their running shoes. Allbirds Tree Flyer 2 is our pick for the best running shoes for beginners with flat feet because of the stability and support they offer. These shoes are designed with an external heel counter which, according to health experts, is important if you struggle with overpronation because it keeps your foot stable. The Tree Flyer 2 also earns points for the extra support provided by the overlay on the midfoot which is also important for flat-footed runners. These shoes are great for those rainy day runs, thanks to added traction.
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Pros:
- Supportive midsole to keep foot in place
- Increased grip for inclement weather
- External heel counter ideal to fight overpronation
Cons:
- More expensive than some other options on our list
- No wide sizing offered
Best Affordable Running Shoes for Beginners: Hoka Rincon 3
Hoka
Key features:
- Price: $125
- Best for: Walking, jogging, long runs
- Type: Roads
- Colors: White, blue, black, red, orange, yellow
The Hoka Rincon 3 has a vented mesh upper that will keep you cool during a short run, recovery run, long run or a speed run. This versatile shoe is priced at $125, making it an affordable option for beginners.
These shoes also feel very plush on the feet. The compression-molded foam midsole provides shock absorption and energy return with each stride, and the molded EVA (ethylene-vinyl acetate) sockliner is contoured to fit the foot. It also has an asymmetrical tongue to help create a customized fit and to prevent the foot from sliding and shifting.
That being said, reviews on the Hoka website mention that the Rincon 3 feels narrow at the ball of the foot, and that the tongue may shift while running. However, Hoka has a 30-day money-back guarantee if you encounter any issues.
Pros:
- Lightweight at just 7.70 ounces
- Made from vegan materials
- Thin pull tab for easy on-and-off
Cons:
- Reviews mention the tongue shifting during training
- No wide size options
Best Trail Running Shoes for Beginners: adidas Agravic Flow 2 Trail
adidas
Key features:
- Price: $140
- Best for: Jogging, long runs, slow training, trail races
- Type: Technical terrains, rocky, muddy areas, creeks and streams, snow or ice terrains
- Colors: Pulse lime, turbo, cloud white
The adidas Agravic Flow 2 Trail incorporates recycled materials into its structure. Its breathable structure makes it an ideal pair for summertime runs. Its stability and protection on any terrain make it the best trail running shoe for beginners and intermediate-level runners.
The brand is known for its outsole and lugs, with the Agravic’s smaller lugs adding more versatility when it comes to mixed terrain and technical ones with rocks and roots.
Although the shoes are durable and strong, they are stiff and may cut into runners’ ankles. The stiff midsole also does not provide the best boost. It’s also quite heavy, coming in at 312 grams.
Pros:
- Firm and responsive
- Great traction
- Durable
Cons:
- Stiffness can cause blistering
- Heavy
How to Choose a Running Shoe as a Beginner
With so many options available, finding the best beginner running shoes can be challenging. Below are the most important elements you should consider.
Check the padding and cushioning
When you run, you put a lot of pressure on your feet. So if you do not wear comfortable shoes with adequate support, you might end up hurting yourself. When choosing a pair of running shoes, ensure they fit well and provide the cushioning you need. Check that the shoes are flexible and durable and move with your feet.
Check the soles and the grip
Check the soles and the lugs to see how much grip the shoes provide. You need a firm grip if you prefer running in rugged terrain or if you like to run in the rain. It should also have good heel and midsole cushion and arch support.
Check the material and the features
A good pair of running shoes will last for hundreds of kilometers worth of runs. Durable shoes are made with high-quality materials that are breathable and comfortable and use the latest in running shoe technology.
Look for shoes with mesh and reflective materials, especially if you want them to be breathable and waterproof.
Running Shoes for Beginners FAQs
Are cushioned shoes better for running?
A new study shows that highly padded and cushioned running shoes could lead to more stiffness. It’s better to run in moderately padded and cushioned shoes that provide adequate stability and support.
Do I need running shoes to start running?
Technically, you can start running with most types of athletic shoes. But it is best to have the proper equipment from the beginning of your running journey to prevent pain and injury in your knees, legs, feet and Achilles tendon.
Is it O.K. to walk in running shoes?
Yes, you can walk in running shoes. They provide the support you need for walking and running activities.
How can a beginner start running?
Beginners who want to start running can start by finding their pace and slowly building strength and endurance. First, begin by alternating between walking and running, and gradually build up your time spent running. Speed is not the goal; instead, focus on consistency. You can boost performance using the best supplements for runners.
How long should I run as a beginner?
Beginner runners should start with two to four 20 to 30-minute runs a week. You can increase your running distance every two weeks, so your body can slowly adjust to the activity.
Final Thoughts
Running is a great physical activity for all ages because it is easy, it does not require special equipment and you can do it just about anywhere and anytime. You only need a good pair of running shoes that will keep you comfortable and prevent injuries and strain. When considering the best running shoe for you, think about a shoe that will work for short-term and long-term goals, your budget and other preferences.
Prices are accurate and items in stock as of publish time.
