Your sneakers are arguably the most important part of your running kit (they’ll be with you for miles and miles, after all). Finding the right pair, though, can be easier said than done—there’s an overwhelming number of options, and the lingo isn’t very beginner-friendly (like what’s a “stability shoe,” anyway, and what the heck is a heel-to-toe drop?).
You don’t want an ill-fitting or uncomfortable sneaker to be the reason you give up on your new hobby—or worse, the reason why your feet are covered in blisters. And on that front, we’re here to help.
To help you find your perfect pair, we asked experts for their recommendations and professional shopping tips. We’ve also tested hundreds of shoes as part of SELF’s Sneaker Awards over the years and included some of our time-tested favorites here. These kicks were made to help you hit the pavement (or trail, or treadmill).
Our top picks
- Best Overall: Brooks Ghost 16
- Best for Overpronators: Asics Gel-Kayano 31
- Best for Wide Feet: New Balance Fresh Foam X 880v15
- Best for Beginner Trail Runners: Hoka Speedgoat 6
- Best for Beginner Marathoners: New Balance Fresh Foam X 1080v14
- Best for Racing: Saucony Endorphin Speed 4
- Best for Workouts: Adidas Adizero SL2
- Best Max Cushion: Puma MagMax Nitro
- Most Versatile: On Cloudrunner 2
What to consider when shopping for running shoes
It may sound obvious, but “if a shoe is comfortable, that’s probably our best indicator to decrease injuries,” John Dewey, PT, ATC, a certified athletic trainer, licensed physical therapist, and the owner of three Fleet Feet specialty running stores in North Carolina, tells SELF. “You don’t want to get out there and change the way you run because something’s pushing you here, or you’re feeling a blister there. We want you to forget that you’re wearing the shoe and just run the way you naturally would.”
These days, you can find running shoes with enormous stacks of cushion, hardly any padding at all, and everything in between. The same goes for the heel-to-toe drop, or the difference in height from the shoe’s forefoot to the heel. For beginners, Dewey generally recommends everything in moderation: “We don’t want to go too thin, or too flexible, or too thick,” he says.
He recommends looking for shoes with a medium stack height and heel-to-toe drop—you should still be able to feel the ground under your feet while wearing them, he adds. Then, when you’re ready for your second pair, you can decide whether you’re ready for something steeper, flatter, softer, or firmer.
Think about how you plan to wear your new running shoes. Will you just be logging a few miles on the roads every week, or will you be running on other surfaces, like gravel or dirt? Will you also use them as a walking shoe, a gym shoe, or a do-it-all lifestyle shoe? Do you hope to work up to racing in them? As you’ll see below, each shoe is designed for a specific type of runner—so considering what you’ll imagine doing in the shoe can help narrow your search.
Frequently asked questions about running shoes
How do I find my first pair of running shoes?
If you’re brand new to running, it’s a good idea to head to a specialty running store before adding any shoes to your virtual cart, Lee Firestone, DPM, a podiatrist at Foot & Ankle Specialists of the Mid-Atlantic and an avid runner, tells SELF. There, you can get fitted by professionals and maybe get your gait analyzed too. Hopefully, you’ll be able to complete a test run in any shoes you’re trying on to get a sense of what they feel like before you make a purchase.
It’ll be important to know things like whether you overpronate, or whether your feet are on the wide side—“that’ll help an expert point you in the direction of a shoe that’ll be the right fit, or eliminate a shoe brand that notoriously has narrow toe boxes, for example,” Elizabeth Corkum, a New York City–based certified running coach and personal trainer, tells SELF. She also suggests bringing in a pair of shoes you’ve logged lots of walking miles on, as the wear on the outsole may provide some clues as to how you typically land on your feet.
Wherever you end up buying your first pair of running shoes, be aware of the return policy, Corkum adds—some are strict, and as a beginner, you may want a few days (or weeks) to make sure the shoe really works for you before you commit.
What shoes are good for beginner runners?
While there’s no one perfect shoe for new runners, plenty of popular brands (like Brooks, New Balance, Asics, and more) make models that are trusted by SELF editors and experts. Ultimately, it depends on your foot shape, the terrain you plan to run on, and the type of running you plan to do—and we’ve got plenty of solid options below.
Shop the best running shoes for beginners
As you browse, keep Corkum’s advice in mind: “It doesn’t matter what brand it is, it doesn’t matter what color it is, it doesn’t matter how long the company has been around,” she says. “What really matters is how your body is going to feel day after day.”
Best Overall: Brooks Ghost 16
Pros
- Versatile
- Fits a variety of foot shapes, according to Dewey
- Comes in four widths
- Awarded the APMA seal of acceptance
Cons
- May not be cushioned enough for some runners
There’s a reason why the Brooks Ghost 16 is often recommended as a solid, simple, do-it-all beginner running shoe. Its forgiving shape is comfy for a wide variety of feet, Dewey says, and it has that Goldilocks level of cushioning: not too much, not too little, not too firm, and not too soft.
During testing, I found that it embodied the “forget it’s even there” comfort that Dewey says is key for beginners (and, funny enough, is how the Ghost got its name). It’s also not a one-trick-pony—I could see myself doing runs and workouts of all distances in the Ghost, and I’d even wear to the gym or out and about (a major bonus if you aren’t looking to shell out for multiple sneakers).
Just know that if you’re looking for something plush and cushy, the Ghost isn’t it, Caroline Bermel, product marketing specialist and head shoe tester at Fleet Feet, previously told SELF. “It doesn’t have all the extra bells and whistles, but it’s functional, it gets the job done, and it’s comfortable.”
Original photo by SELF writer Lauren Wingenroth
Sizes: US 5 to 13 | Materials: Mesh, foam, rubber | Widths: Narrow, medium, wide, extra wide | Weight: 8.5 oz
Best for Overpronators: Asics Gel-Kayano 31
Pros
- Podiatrist-approved stability
- Durable, grippy outsole
- Gel in the heel helps absorb shock
Cons
- Not the right shoe for all foot shapes
- On the heavy side
Runners who overpronate—or whose feet roll inward when they walk or run—often wear for stability shoes, which are designed to offer extra support along the inside of the foot. The Asics Gel-Kayano 13 is a fan-favorite in this category—and one of Dr. Firestone’s top picks for newbies.
Unlike some stability shoes that are so supportive, they can change your natural gait, the Gel-Kayano 13 is more subtle and adapts to what you need. It also has a heavy-duty outsole that should last a long time—even if you’re wearing down the inner part of the shoe more quickly—and provides plenty of traction.
Sizes: US 5 to 13 | Materials: Mesh, foam, rubber | Widths: Medium, wide | Weight: 9.3 oz
Best for Wide Feet: New Balance Fresh Foam X 880v15
New Balance
Fresh Foam X 880v15
Pros
- Roomy enough for wide feet, according to Dewey
- Available in four widths
- Soft yet supportive foam
- Comfy, stretchy upper
Cons
- Some New Balance reviewers say they feel a little too firm
The good news for runners with wide feet is that these days, more shoes come in wide (and sometimes even extra-wide) widths. Take New Balance’s Fresh Foam X 880v15—although Dewey says the medium width is generally roomy enough to accommodate a wider foot, it comes in four options for you to choose from.
Aside from its generous toe box, the 880 is also a particularly beginner-friendly sneaker, with soft but stable foam padding and a comfortable, stretchy upper, Dewey says.
Sizes: US 5 to 12 | Materials: Mesh, foam, rubber | Widths: Narrow, medium, wide, extra-wide | Weight: 8.4 oz
Best for Beginner Trail Runners: Hoka Speedgoat 6
Pros
- Durable, grippy outsole
- Lots of protective cushioning
- Toe cap helps protect your feet from debris
- Relatively light for a trail shoe
Cons
- Not designed for running on roads or super technical trails
Hoka’s Speedgoat 6 is one of theGOATs for trail runners of all levels. (The previous version, the Speedgoat 5, won a SELF Sneaker Award in 2023.) In particular, Dewey calls out its grippy, durable rubber outsole for tackling challenging terrain; thick but stable stack of cushioning; and tough toe cap to protect against rogue rocks and branches.
Note: Trail shoes like the Speedgoat aren’t really meant for running on hard surfaces like pavement or concrete—they’ll likely feel too firm and clunky, so stick to off-road routes with this one.
Original photo by SELF writer Lauren Wingenroth
Sizes: US 5 to 12 | Materials: Textile, foam, rubber | Widths: Medium, wide | Weight: 8.2 oz
Best for Beginner Marathoners: New Balance Fresh Foam X 1080v14
New Balance
Fresh Foam X 1080v14
Pros
- Bouncy yet stable ride
- Enough cushioning for running long distances
- Versatile
- Available in four widths
Cons
- Pricier than most other shoes on this list
Caught the bug and committed to training for your first 26.2 miles? You need a shoe that’ll stand up to long training runs, speedwork, and active recovery days (not to mention the race itself!). If I could go back in time and redo my first marathon build, I’d reach for New Balance’s Fresh Foam X 1080v14.
One reason why I’m such a big fan: The 1080 has a thick stack of soft, bouncy foam that feels plush during slow miles and gently propulsive when picking up the pace. But it also feels super stable, which is key for newer runners (and not always a given for shoes with as much cushioning as this one has).
Sizes: US 5 to 13 | Materials: Jacquard mesh, foam, rubber | Widths: Narrow, standard, wide, extra-wide | Weight: 8.3 oz
Best for Racing: Saucony Endorphin Speed 4
Pros
- Lightweight
- Propulsive yet flexible nylon plate
- Moderate stack of soft, bouncy foam
- Comfortable, breathable upper
Cons
- Pricey
- Only comes in one width
If you’ve already signed up for your first race, you can absolutely tackle it in your go-to daily trainer, Corkum says. But propulsive, lightweight shoes that are meant for picking up speed can be fun to run in, and if another pair is in your budget, Corkum recommends adding one to your rotation.
While you’ll see lots of veteran runners lacing up “super shoes” on race day, which have an ultra-thick stack of foam and a rigid carbon plate, those shoes can be a bit intense and unstable for new runners. Instead, try the Saucony Endorphin Speed 4, which comes recommended by both Dewey and Corkum. Instead of a carbon plate, the Endorphin Speed features a less aggressive nylon plate—and its slightly lower stack of bouncy foam won’t throw you off-balance when rounding sharp turns.
Between hill repeats, tempo runs, and track workouts, I’ve logged hundreds of miles on my Endorphin Pros—and I can safely say they’re one of my all-time favorite shoes. They’re speedy but also super comfortable, and I never get any toenail issues that are common with true super shoes.
Just remember: “Nothing new on race day,” says Corkum. “Make sure you’ve gotten some miles in the shoe, whether that’s a long run for a marathon or some speedwork for a 5K.”
Original photo by SELF writer Lauren Wingenroth
Sizes: US 5 to 12 | Materials: Mesh, foam, nylon, rubber | Widths: Medium | Weight: 7.2 oz
Best for Workouts: Adidas Adizero SL2
Pros
- Lightweight
- Snappy ride
- Breathable, comfortable upper
Cons
- Only comes in one width
- Some Adidas reviewers say they run small
For a snappy sneaker without the high tech (and high price point) of a plated shoe, the Adidas Adizero SL 2 is our top pick. It’s a lightweight trainer that can make speedwork feel more fun.
With a similar breathable upper and the same Lightstrike Pro foam found in Adidas’ fancy racing shoes, it makes sense that this shoe feels so fast. Just note that some reviewers said they run small, so consider sizing up or trying a pair on in person before you buy.
Sizes: US 5 to 12 | Materials: Mesh, foam, rubber | Widths: Medium | Weight: 7.27 oz
Best Max Cushion: Puma MagMax Nitro
Pros
- Lots of bouncy foam
- Wide, stable platform
- Comfortable, secure upper
Cons
- Heavy, compared to our other picks
- Only comes in one width
- Expensive
Max cushion shoes with giant stacks of foam are all the rage in the running world. But often, too much foam makes these sneaks less stable, and therefore not very beginner-friendly. “When you’re going around a curve or off a curb, it’s incredibly easy to roll an ankle or take a misstep” when you wear these pairs, Corkum says (ouch).
But during testing, I found that Puma’s MagMax Nitro has the same high stack height without any of the wobbling. Instead, the wide, stable platform and bouncy, just-soft-enough foam gently propelled me forward. One downside of all that foam: While I didn’t notice the shoe’s heftier, 10.2-ounce weight on a three-mile run, it did drag me down a little on a longer run later in the week.
Original photo by SELF writer Lauren Wingenroth
Sizes: US 5.5 to 11 | Materials: Mesh, foam, rubber | Widths: Medium | Weight: 10.2 oz
Most Versatile: On Cloudrunner 2
Pros
- Sleek, stylish design and colorways
- Subtle stability features
- Zappos reviewers say the toe box is nice and roomy
Cons
- Not ideal for lifting heavy weights
On Cloud shoes are ultra-popular on and off the run—you’ve probably seen them in airports, offices and grocery stores. But Dewey says their versatility goes beyond puttering around town or complementing your WFH uniform: “That shoe is going to be great to run in, and it’s going to be great at the gym as well,” he explains.
While the Cloudrunner 2 isn’t a stability shoe, it does have some subtle stability features that can work for a range of feet and gaits, like a wide platform and a supportive heel collar (a.k.a. the part around your ankle). Those features will come in handy while you strength train or use the elliptical too, although Dewey says a traditional weightlifting shoe is best if you’ll be grabbing super heavy weights.
Sizes: US 5 to 11 | Materials: Recycled polyester, foam, rubber | Widths: Medium | Weight: 8.1 oz
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