The Best Running Shoes for Beginners
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When people ask me about therunning shoesthat I would recommend to them, especially if they’re new torunning, I often tell them to go with what feels comfortable. That might sound like an oversimplification, since there are other factors at play in choosing the right shoe such as price, category of shoe, and what kind of running you’ll be doing. But comfort is a good place to start. Everyone has their own unique foot shape and needs, and despite what the shoe hype or Instagram ads might tell you, there is not one single shoe that will work for everyone. David Salas, a doctor of physical therapy and contributor to the review siteDoctors of Running, agrees and adds, “Try a couple of different kinds of shoes on your feet and just see what generally feels the best for you.” I’m also a big proponent of trying a few different sizes of the same shoe. I typically wear a women’s nine in regular shoes, but in running shoes I go for a half-size larger at 9.5 because I’ve always found that my feet swell or go numb in too tightly fitted running footwear. (It also helps prevent microtrauma to your toenails — I’m speaking from experience as a former Division I collegiate runner.)
If you’re getting back into running again, think about what shoes have worked for you in the past. “Figure out what aspects you liked, whether it was a certain fit or if it was a certain amount of cushion or if it was a certain feeling,” says Nathan Brown, a physical therapist atPineries Running Lab. “Try to describe that and use that to decide what your next shoes are, and if you can, go test them out.”
There are a few shoes that will work for new runners because their neutral features — such as ample cushioning and non-aggressive designs that won’t pitch your feet one way or another — provide a balanced experience for beginners and can help them figure out whether they want different features in the next pair they get. Below, my colleague Jeremy Rellosa and I have rounded up the best shoes for beginners, based on our testing — we’ve run at least 100 miles in all but two of the shoes below — along with recommendations from running experts. We’ve also added picks and testing notes from our team of Strategist staffers, many of whom are recreational and marathon runners themselves.
Update on August 5, 2026
We replaced several older models with the newer versions, including the updated Gel-Nimbus 28, the updated Clifton 11, and the updated Pegasus 42.
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Since its debut in 1999, the ASICS Gel-Nimbus has been a reliable staple in the running-shoe world, and it has since attracted a base of devotees, Rellosa and I included. We both ran in the Gel-Nimbus in high school and throughout college, and they’re still Rellosa’s most-useddaily trainer. “It’s the shoe I would recommend first to a new runner,” he says. As we mention in ourguide to running shoes, the Gel-Nimbus is known for its maximal cushioning, especially in the heel: You can feel it even while standing in it; as you rock back onto your heels, you can feel them sink in, almost like a supportive yet springy pillow. It has ASICS’s signature gel pod in the heel for shock absorption, and also has a stretchy, socklike upper and roomy toe box. If you prioritize a cushioned, stable ride, the Gel-Nimbus is likely a good match for you.
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The Hoka Clifton might be the most popular and recognizable running shoe of the last five to ten years. At a time when minimalist (i.e., barefoot Vibram) shoes were trending, the brand introduced the opposite kind of shoe, one with a large stack height — another way to describe how much cushion is “stacked” between your foot and the ground.Hoka released the new Clifton 11this summer, and while it’s similar to the Clifton 10 in many ways, including that it has the same eight-mm. heel-to-toe drop, it now has a softer open-cell sock liner and mesh upper. I’ve been testing the Clifton 11 for the past month, and I love that it offers an incredibly stable ride thanks to the shoe’s wide base and the double-lace lock, which prevent tongue migration.
Hoka has a reputation for offering the most cushioned shoes you can buy, but it’s worth noting that the Clifton 11 has the same eight-mm. heel-to-drop as the Asics Gel-Nimbus. By comparison, the Clifton 11 should feel more balanced and relaxed since the rocker shape is less aggressive. It also has an accommodating toe box that will fit most people’s feet, and it comes in wide sizing, too. Brown, who runs in an older Clifton model, says you can see Hoka’s influence on other shoes — including some on this list. “Ten years ago Hoka was very unique, and now everyone makes shoes very similar to what you see in a Hoka shoe. Every shoe has a slight forefoot or full-length rocker, more than 30 millimeters of stack, and sole flaring on the outside of the shoe. They definitely started a trend of footwear design.”
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The Saucony Ride is another staple in the neutral shoe category, and we’ve found that each iteration provides an even mix of support and responsiveness. It’s a traditional EVA (ethylene-vinyl acetate foam, commonly found in midsoles) trainer, and it’s about as neutral a shoe as you can get. I’ve worn different models from the Ride line for several years, and always find them to be very plush and springy but still streamlined. The bouncy soles also make my lower legs feel super supported.Salas is another fan, and says he prefers a trainer like the Ride for the bulk of his daily runs.
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While the Clifton might be the most popular shoe in recent years, the Pegasus is by far the most recognizable. It debuted over 40 years ago, and its classic design has made it a go-to pick as a neutral shoe for all types of runners, including beginners. The Pegasus isn’t a max-cushion shoe like the Gel-Nimbus, nor does it have the boxier shape of the Clifton. Like many of Nike’s athletic shoes, these generally work best with narrow feet (although you can get them in wide sizing). They have a slightly snappier, less-plush feel to their sole than either the Gel-Nimbus or Clifton. It’s a versatile shoe that can be used for long runs, short runs, andwalking. If you’re new to running, the Pegasus is a great starter shoe because its neutral, straightforward design can inform what you might prefer in your next pair — be it one with a more aggressive rocker, one with more cushioning, or another pair of Pegs.
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The Ghost is similar to the Saucony Ride in that it’s a reliable neutral shoe that runners of all levels will find useful as a daily training workhorse. Strategist writerLauren Ro, who has been running for 17 years, says the Ghost is her “forever shoe.” When it comes to fit, the Ghost has a roomy toe box that might work best for folks with a narrower heel but a wider forefoot. “I have narrow feet but also bunions, and these accommodate them comfortably without feeling too wide or too narrow,” Ro says. “They’re lightweight, have good cushioning, help with my pronation, and I never think about them once they’re on. I use them mostly for walks and jogs in the park and will be wearing them in May when I’ll be running a half-marathon.”
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If you’ve tried a few running shoes but don’t like a ton of cushioning, werecommendthe Saucony Triumph. Unlike some shoes that are packed with foam underfoot, the Triumph has a forgiving, flexible forefoot that gives you a closer-to-the-ground feel. (If you like that feeling of pushing off the ground with your feet and feeling that forward rolling motion, you’ll like this shoe.) I started wearing this sneaker on days when my pace is slower, particularly when I’ve had a string of hard workouts and my feet need some extra cushioning. And I love that the upper is a lightweight mesh, so my feet stay cool and never overheat.
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Altra is known for its barefoot-inspired designs, which feature roomy toe boxes and zero-drops (a.k.a. the sole is completely flat) that are meant to encourage natural foot movement. I tested the Experience Flow 2, from the brand’s newer Experience line of shoes, which all have a more manageable 4-mm. drop compared to the traditional zero-drop. The Experience Flow 2 is a solid option for folks who don’t want a super-cushioned shoe like the Hoka Clifton. It’s also more lightweight than the Triumph 24 above, and with the lower drop (or a lower height between the heel and forefoot), this shoe really encouraged me to strike with my midfoot during my easy runs thanks to a slight rocker in the forefoot. While this shoe probably isn’t ideal for heel strikers, if you’re new to Altra shoes or just looking for a versatile daily trainer with a grounded feel, consider the Experience Flow 2.
This year, Altra released the Experience Flow 3, which is on my list to test next. It has the same four-mm. drop as the the Experience Flow 2 but features a more durable rubber outsole and a stretchier upper.
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