If you're new to running, you'll want a pair of shoes that feel comfortable and stable, whether you're working toward your first mile without stopping or your first 5K. A good pair should help you feel confident and be easy on your feet from your first runs, while still working well as you gradually start to run further and faster.
Keep these three things in mind when buying:
- Cushioning: How well the shoe absorbs the shock of each landing, making hard surfaces feel less harsh on your legs. A score of 7.5+ is good.
- Stability: How controlled the shoe feels when you land and push off. This helps you feel less wobbly while getting used to running. A score of 7.0+ is decent.
- True to Size: A score of 9+ suggests starting with your usual running-shoe size. If this is your first pair, leave about a thumb's width at the toes for your feet to expand; your running size may differ from your everyday size. Once you've found that comfortable fit, use the score when comparing other models.
We've tested over 310 running shoes, and these are our picks for the best beginner running shoes. Explore our best running shoes for a wider selection, best stability running shoes for added support, or best cheap running shoes for more affordable options.
We've bought and tested more than 300 running shoes. Every pair purchased with our own money, never supplied or sponsored by brands. Our data-driven tests are designed to go beyond marketing claims, and since every shoe goes through the exact same methodology, you can directly compare results to find the right pair for your needs.
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Best Running Shoes For Beginners
Cushioning8.5Stability7.1True To Size9.4Wide Sizing Available:YesWeight:247.7 g (8.74 oz)See all our test resultsHeel Stack Height:41.9 mmThe ASICS Novablast 6 is the best running shoe for beginners we've tested, with amazing cushioning that does an excellent job of protecting your legs from impact as you get used to regular training. It can cover your regular runs and a first 5K or 10K, especially if your goal is to finish comfortably. It's stable enough underfoot without being overly controlling, and it's light enough that it doesn't feel cumbersome on regular runs. The cushioning also gives a decent amount of energy back as you push off, helping faster running feel less labored as you gain confidence. It's available in wide sizing.
If you want one shoe to take you from your first few miles into regular weekly running, the Novablast 6 is the best place to start. You won't immediately need to upgrade as you gain confidence; it remains capable as your runs get longer and you pick up the pace.
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Best Budget Running Shoes For Beginners
Cushioning7.0Stability8.1True To Size9.3Wide Sizing Available:NoWeight:305.5 g (10.78 oz)See all our test resultsHeel Stack Height:38.2 mmIf you're looking for the best beginner running shoes on a tight budget that can handle regular running, go with the adidas Questar 4. It gives you a more stable base than the ASICS Novablast 6, so it's very easy to trust when you're just getting started. Its cushioning also does enough to soften the impact of the road and keep your legs decently protected through short runs. Longer outings are more of a compromise, since its firmer landings and extra weight make it less comfortable than the ASICS.
It's much heavier, though, and that extra weight becomes very noticeable when you try to run faster or for longer. It also gives very little energy back through each stride, so faster running feels more labored. There's no wide sizing available either. That said, it still gives new runners enough cushioning and stability to lace up with confidence, get out the door, and start building a running habit for as little money as possible.
If you can stretch your budget a little, the Nike Winflo 12 is another affordable option. Its extra heel cushioning makes landings feel less harsh than in the adidas, making the higher price worthwhile if you land heel-first and are starting to extend your runs. It also gives more energy back as you push off and comes in wide sizing. It's still heavy, though, so it's best for relaxed running.
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Best Cushioned Running Shoes For Beginners
Cushioning8.9Stability7.4True To Size8.4Wide Sizing Available:NoWeight:277.0 g (9.77 oz)See all our test resultsHeel Stack Height:41.8 mmIf you prefer a plush feel that takes the sting out of landing on hard pavement, go with the Kiprun Kipride Max from Decathlon's running brand. It absorbs more shock overall than our top pick, the ASICS Novablast 6, and continues to cushion your landings well as you run farther. When you're just starting out, the repeated impact of running can feel harsh on your muscles and joints. Extra cushioning helps soften each landing, making those early runs more comfortable while your body gets used to the new activity. A padded upper adds comfort around your foot as well as underneath it. It can cover your regular training and a first race where comfort matters more than speed.
However, it's heavier and less suited to faster running than the ASICS. There's no wide version, either. Choose it if making each landing feel gentler matters more to you than having a light shoe for picking up the pace.
Its value is different where you are. It's about the same price as the Novablast if you're in America, but people in Canada or the UK might find it cheaper.
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Best Run/Walk Running Shoes For Beginners
Cushioning8.0Stability7.6True To Size9.6Wide Sizing Available:YesWeight:261.1 g (9.21 oz)See all our test resultsHeel Stack Height:41.9 mmIf your first running plan has you alternating between walking and running, go with the HOKA Clifton 11. It doesn't absorb quite as much impact as our top pick, the ASICS Novablast 6, but it still does an impressive job of softening each landing and gives you a more stable base when you're just getting used to running. It's also lighter than the Kiprun Kipride Max, so you have a little less weight on your feet during walking breaks. The Kipride absorbs more impact, making it the better choice if gentler landings matter more to you than weight.
The trade-off is that this shoe gives less energy back through each stride than the ASICS, so faster runs take more effort. For a Couch to 5K plan or any routine with frequent walk breaks, though, that's much less important than having a comfortable shoe that's easy to move around in at slower paces. It can remain your everyday running shoe as you take fewer walk breaks, too. It's available in wide and extra-wide sizing if you need more room.
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Best Stability Running Shoes For Beginners
Cushioning7.5Stability8.3True To Size9.0Wide Sizing Available:YesWeight:255.1 g (9.00 oz)See all our test resultsHeel Stack Height:39.5 mmIf you want extra support because your ankles roll inward excessively as you run, known as overpronation, go with the ASICS GT-2000 15. It's significantly more stable than our top pick, the ASICS Novablast 6, without adding too much extra weight. Its broad base and firmer cushioning help keep your foot centered, so landings feel more controlled. There's still a good amount of cushioning to reduce the impact from the road, and it returns slightly more energy through each stride.
That extra support isn't for everyone, though. You don't need it simply because you're a beginner. Your stride can feel a little unsteady while you get used to running, and confidence often grows with practice. Some inward roll is normal, too, so it doesn't automatically call for corrective support.
Its firmer feel may not suit you if you prefer a softer shoe. It also absorbs less shock than the ASICS overall, which is the main trade-off for that added support. It's available in wide and extra-wide sizing if you need more room. It's a practical choice for building a running routine when added support helps you feel more comfortable.
Notable Mentions
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adidas Zenboost:
The adidas Zenboost is a lighter alternative to our budget pick, the adidas Questar 4, and takes less effort when you pick up the pace. However, its landings feel harsher and slightly less stable, so the Questar is the more forgiving choice for relaxed running.
See our review -
Brooks Ghost 18:
The Brooks Ghost 18 is a significantly more stable alternative to our run/walk pick, the HOKA Clifton 11. However, it's less protective and heavier.
See our review -
Saucony Hurricane 26:
The Saucony Hurricane 26 is a pricier alternative to our stability pick, the ASICS GT-2000 15. It absorbs more shock and returns more energy with each stride, but the ASICS is slightly lighter and more stable.
See our review -
ASICS GEL-NIMBUS 28:
The ASICS GEL-NIMBUS 28 is a more stable alternative to the Kiprun Kipride Max, with wide and extra-wide sizing available. However, it costs more and feels much less springy when you push off.
See our review
Recent Updates
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Oct 30, 2026 at 11:39 am:
We simplified our explanations to make it easier to choose your first pair of running shoes. We replaced the ASICS GEL-NIMBUS 28 with the Kiprun Kipride Max as our 'Best Cushioned' pick because it absorbs more impact overall. We also made the Nike Winflo 12 an alternative to our budget pick, the adidas Questar 4.
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Sep 18, 2026 at 11:22 am:
We updated this article to better reflect what beginners need in their first pair of running shoes. We rewrote the introduction and restructured our picks, adding new 'Best Mid-Range,' 'Best Run/Walk,' 'Best Cushioned,' and 'Best Stability' categories. The ASICS Novablast 6 is now our top pick, the Nike Winflo 12 is our mid-range pick, and the adidas Questar 4 is our budget pick. We also added the HOKA Clifton 11 as our 'Best Run/Walk' pick, the ASICS GEL-NIMBUS 28 as our 'Best Cushioned' pick, and the ASICS GT-2000 15 as our 'Best Stability' pick. Finally, we updated the recommendation text throughout and refreshed the Notable Mentions.
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Jun 25, 2026 at 04:15 pm:
We updated the 'Best Running Shoes for Beginners' pick to the Kiprun Kipride Max since it's more cushioned and stable than the Brooks Glycerin Max 2. We also replaced the 'Best Budget' pick with the on-sale Saucony Guide 18 and adjusted other categories to make each pick's use case clearer.
All Reviews
Our recommendations above are based on what we think are currently the best running shoes for beginners. We consider factors like performance, price (we'll always highlight an affordable option if it delivers similar performance), feedback from our visitors, and availability; we won't recommend shoes that are hard to find or nearly sold out.
If you'd prefer to browse on your own, check out our complete list of running shoe reviews. Remember, there's no perfect shoe for everyone; your personal goals, running pattern, and priorities will always be the most important part of choosing the right pair.