The right first running shoe is not the most advanced one or the one a friend who runs marathons swears by. It is a neutral, moderately cushioned shoe that fits your foot, bought at a price that does not make you afraid to wear it out.
Here are four that fit that description, from the cheapest shoe we would recommend to the one most running shops would hand you, plus what to check before you commit.
What a Beginner Actually Needs
Neutral, not stability. Stability shoes add support for feet that roll inward a lot. Most runners do not need it, and the evidence for prescribing it by foot shape is weaker than shops suggest. Start neutral unless you have a known problem — neutral vs stability explains how to tell.
Moderate cushion, not maximum. Cushioning needs follow mileage. Three 20-minute runs a week do not need a maximum-stack shoe, and many beginners feel less stable in one.
Under Armour Charged Assert 10
The cheapest shoe we would recommend for running. The foam is firm and will not stay lively as long as the pricier picks, but for a couch-to-5K plan it does everything it needs to, and tens of thousands of reviewers agree. Available in a wide range of sizes and colours.
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ASICS Gel-Excite 11
ASICS's entry trainer, with a gel unit in the heel that softens landings for heel strikers - which describes most new runners. Plusher underfoot than the Under Armour and a little roomier in the forefoot. A comfortable, dependable shoe to build up from nothing in.
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Brooks Revel 8
Lighter and firmer than a typical daily trainer, which makes it feel quick on short runs and stable enough for gym sessions and long days on your feet. If you want one shoe for running a few times a week plus everything else, this is the smart buy.
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Brooks Ghost 17
The shoe to buy if you want the least chance of getting it wrong. Balanced cushioning, a smooth ride for most running styles, and a genuine wide option. It costs more than the budget picks and repays it with foam that stays comfortable for many more miles.
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- Try them in the afternoon, when your feet are at their largest, wearing the socks you will run in.
- Leave a thumb's width between your longest toe and the end of the shoe. Feet swell and slide forward on downhills.
- Walk and jog on a hard floor. The heel should not lift, and nothing should pinch across the widest part of your foot.
- If it pinches across the ball of the foot, do not size up — look for a wide fitting instead.
- Test indoors first. Amazon accepts returns on unworn shoes; a shoe that has been run in outdoors usually cannot go back.
When to Upgrade
Replace running shoes roughly every 300 to 500 miles, or when they feel flat and your legs ache after easy runs. When that time comes, you will know much more about what you like. That is the moment to consider the stability and max-cushion shoes on our main shoe page, not before.
Buy a neutral, moderately cushioned running shoe that fits. The Under Armour Charged Assert 10 is the budget answer, the ASICS Gel-Excite 11 the softest cheap option, and the Brooks Ghost 17 the one to buy if you can stretch to it. Check the fit indoors before your first run.
Frequently Asked Questions
What is the best running shoe for a beginner?
A neutral, moderately cushioned shoe that fits your foot. The Brooks Ghost 17 is the safest all-round recommendation; the Under Armour Charged Assert 10 and ASICS Gel-Excite 11 are good cheaper options. Fit matters more than the model.
Should beginners buy stability running shoes?
Usually not. Stability shoes are for runners whose feet roll inward enough to cause problems, and most people are comfortable in neutral shoes. Consider stability only if you have recurring pain that neutral shoes have not solved, or a gait assessment shows significant overpronation.
How should running shoes fit?
About a thumb's width of space in front of your longest toe, a secure heel that does not lift as you walk, and no pressure across the widest part of your foot. They should feel comfortable immediately - running shoes should not need breaking in.
Can I use walking shoes for running?
For very short, occasional runs they will do, but running shoes are built to cushion much bigger impacts and roll you forward. If you plan to run regularly, a proper running shoe noticeably reduces the aches that put beginners off.