How to Choose Running Shoes for Beginners

Embarking on a running journey as a beginner can be both exhilarating and daunting. While you’re enthusiastic about the prospect of achieving your fitness goals, selecting the right pair of running shoes is a critical first step. The world of running shoes can be overwhelming with its numerous options, but fear not! This comprehensive guide will break down the essential factors to consider when choosing running shoes for beginners. From comfort and fit to shoe type and support, we’ve got you covered.

Choosing the right running shoes for beginners:

Comfort is Key:


  • Focus on Cushioning:

For beginners, cushioning is a paramount factor when choosing running shoes. Running can be high-impact, and proper cushioning helps absorb shock and reduce the risk of injury. Look for shoes that offer adequate cushioning in the midsole and heel areas, providing a comfortable and supportive foundation for your feet.


  • Ensure a Proper Fit:

Comfort begins with the right fit. Ill-fitting shoes can lead to blisters, discomfort, and even injury. Visit a specialised running store to have your feet professionally measured and analysed for gait (the way you walk or run). This will help determine your ideal shoe size and type.

Determine Your Running Style:

  • Know Your Gait:

Understanding your gait is crucial in selecting the right pair of running shoes. There are three primary types of gait: neutral, overpronation, and supination (underpronation). Your gait dictates how your feet strike the ground while running. Running stores often have gait analysis tools to help identify your gait type, which will guide you towards the most suitable shoe for your running style.

Selecting the Right Shoe Type:

  • Road Running Shoes:

For beginners, road running shoes are an excellent starting point. They are versatile and designed for pavement and smooth surfaces. These shoes prioritise cushioning and flexibility, making them ideal for everyday training.

  • Trail Running Shoes:

If you plan to venture onto uneven terrain or trails, consider trail running shoes. They provide additional traction and stability, along with added protection from rocks, roots, and uneven surfaces. However, they may not be as cushioned as road running shoes.

Support and Stability:

  • Arch Support:

Depending on your foot’s arch, you may require specific arch support. Flat feet may benefit from shoes with stability or motion control features, while those with high arches may need neutral or cushioned shoes. Supportive insoles or orthotics can also help address specific arch issues.

  • Heel Counter:

A well-structured heel counter (the back portion of the shoe that wraps around your heel) provides stability and prevents excessive rolling of the foot. Look for shoes with a sturdy heel counter for added support, especially if you have pronation issues.

Breathability and Material:

  • Consider Your Environment:

Think about where you’ll be running most frequently. Hot and humid climates may require shoes with more breathable uppers to keep your feet cool and dry. In contrast, colder conditions may necessitate shoes with better insulation.

  • Material Matters:

Running shoes come in various materials, including mesh, knit, and synthetic leather. Mesh is often chosen for its breathability, while knit offers flexibility and a snug fit. Choose a material that suits your running environment and comfort preferences.

Break-In Period and Test Runs:

  • Allow for Break-In Time:

New running shoes may require a break-in period as they adapt to your feet. Start with shorter runs and gradually increase the distance to allow your shoes to conform comfortably to your feet.

  • Test Runs:

Visit a specialised running store and ask if you can try out the shoes with a short test run. This hands-on experience can provide valuable insights into how the shoes feel while running, helping you make an informed decision.

Consider Your Budget:

  • Know your price: 

Running shoes come in various price ranges. While it’s essential to invest in a quality pair that suits your needs, there are excellent options available at different price points. Determine your budget and explore the options within that range, keeping in mind that quality and comfort should be your top priorities.


Choosing the right pair of running shoes for beginners is a significant step toward a successful and enjoyable running journey. Prioritise comfort, fit, and support to minimise the risk of injury and discomfort. Understanding your gait and running style will guide you toward the most suitable shoe type. Lastly, don’t underestimate the importance of a professional fitting and the opportunity to test run the shoes.

With the right pair of running shoes from Runners Need, you’ll be well-equipped to take your first steps on the path to becoming a confident and accomplished runner.