If you're new to running, you'll want a pair of shoes that strike the right balance of comfort, impact protection, stability, and versatility to push you past your first mile. Although not all beginner shoes are the same, there are a few universal considerations to keep in mind:
- Cushioning: How well the shoe absorbs impact when your foot hits the ground. Running places much more repeated load on your legs than walking, so good cushioning can make those first weeks of building mileage easier on your body. A score of 7.5+ is good overall, though heavier runners should also check how the shoe performs under higher forces in our Heel Cushioning and Forefoot Cushioning tests on individual reviews.
- Stability: How secure and controlled the shoe feels as you run. A more stable platform can be easier to trust while you're still getting used to your stride, but beginners don't automatically need a dedicated stability shoe. A score of 7.0+ is decent for daily running.
- Energy Return: How much of the energy you put into the shoe comes back after each step. More rebound can make running feel easier and more enjoyable, particularly as you start running faster, but it matters less for beginners who spend a lot of time walking or running at relaxed paces. A score of 7.5+ is good.
- True to Size: How closely the shoe's length and internal shape match our standardized reference fit. A score of 9+ means most runners can confidently start with their usual size. If you have wide feet or need more room around your toes, check the individual fit measurements and whether wide sizing is available.
We've tested over 290 running shoes, and our picks for the best beginner running shoes below focus on models that balance those needs without making your first purchase unnecessarily expensive or complicated. If you're looking for more shoes, check out our top picks for the best running shoes, the best stability running shoes, or the best cheap running shoes.
We've bought and tested more than 250 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
Daily Training7.9Cushioning8.5Stability7.1Energy Return7.2True To Size9.4Wide Sizing Available:YesWeight:247.7 g (8.74 oz)See all our test resultsHeel Stack Height:41.9 mmIf you want a comfortable, easy-to-trust first running shoe that gives you room to grow, go with the ASICS Novablast 6. It's 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'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 instead of simply absorbing your landing, so finding your rhythm on runs is less tiring and takes less effort. It comes in a wide range of colorways, so you have a better chance of finding something you like, and it's available in wide sizing too.
That said, runners who already know they need more support should check out our stability pick, the ASICS GT-2000 15, at the bottom of this article. Otherwise, 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.
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Best Mid-Range Running Shoes For Beginners
Daily Training7.8Cushioning7.3Stability8.4Energy Return6.8True To Size8.9Wide Sizing Available:YesWeight:296.7 g (10.47 oz)See all our test resultsHeel Stack Height:44.3 mmIf our top pick costs more than you want to spend on your first pair of running shoes, the Nike Winflo 12 provides enough of the essentials for much less. In fact, it's significantly more stable than the ASICS Novablast 6, inspiring confidence with a very secure base while you're still getting comfortable with regular running. Though it doesn't absorb shock as well as the shoe above, it still does a decent job of taking the sting out of the sidewalk, helping keep your legs protected on your first run and beyond. It also comes in several color options and is available in wide sizing, making it approachable for different tastes and foot shapes.
However, the lower price comes with some important sacrifices. The Winflo 12 is significantly heavier, and its cushioning gives less energy back as you push off, so you have to do more of the work yourself and will tire sooner, especially when you try to run faster. Its cushioning also doesn't protect your legs as your runs get longer, either. The shoe sits very high off the ground, too, so there's a lot of shoe between your foot and the road; it can feel unfamiliar and takes some getting used to if this is your first proper pair of running shoes. That said, if you mainly want a secure, affordable shoe for building a running habit and don't need the longer-distance or faster-running performance of our top pick, the Winflo 12 is the best pick in this price range.
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Best Budget Running Shoes For Beginners
Daily Training7.5Cushioning7.0Stability8.1Energy Return1.9True 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 and still want something that can handle regular running, go with the adidas Questar 4. Though it isn't as stable as the Nike Winflo 12, it sits lower to the ground and still gives you a more secure 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 regular runs. It isn't as well-suited to longer runs as the two picks above, but it can still handle them decently, so you're not limited to short sessions as you progress.
You do give up a lot compared to the picks above, however. It's much heavier than the Novablast 6 and even heavier than the Winflo 12, 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 you have to work much harder to keep moving, and you'll find runs more fatiguing than the two picks above. There are fewer colorways to choose from than with the picks above, too, so you might not find something that suits your taste, and 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.
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Best Cushioned Running Shoes For Beginners
Daily Training8.1Cushioning8.6Stability8.3Energy Return1.6True To Size8.9Wide Sizing Available:YesWeight:272.9 g (9.63 oz)See all our test resultsHeel Stack Height:42.5 mmIf you're worried about how much of a pounding your legs will take as you start running, or you're a heavier runner who simply wants as much cushioning as possible, go with the ASICS GEL-NIMBUS 28. It absorbs slightly more shock overall than our top pick, the ASICS Novablast 6, and does a much better job of protecting your legs once your runs start getting longer, helping reduce the strain while your muscles and tendons are still adapting to regular training. It's significantly more stable too, giving you a solid base with thick cushioning that softens each landing.
However, this is a very one-dimensional shoe. It's much bulkier than the Novablast 6 and returns very little energy through each stride, so it's really only suited to slow, easy running at relaxed paces. That said, it also comes in lots of different colorways, with wide and extra-wide sizing available if you need more room, and if your priority is making running as easy on your legs as possible while you get used to regular training, the NIMBUS 28 is the best cushioned running shoe for beginners we've tested.
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Best Run/Walk Running Shoes For Beginners
Daily Training7.7Cushioning8.0Stability7.6Energy Return3.9True 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 steadier base when you're just getting used to running. It also protects your legs better than the Nike Winflo 12 while being lighter and sitting lower to the ground, so it's less cumbersome during the walking portions of your session.
The trade-off is that the Clifton 11 gives less energy back through each stride than either of our top two picks, so you'll expend more effort when you run farther or faster. 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 comes in a wide range of colorways and is available in wide and extra-wide sizing, too, giving you plenty of choice for both looks and fit.
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Best Stability Running Shoes For Beginners
Daily Training7.9Cushioning7.5Stability8.3Energy Return7.4True To Size9.0Wide Sizing Available:YesWeight:255.1 g (9.00 oz)See all our test resultsHeel Stack Height:39.5 mmIf you want a shoe with purpose-built support to help keep your foot moving in a more controlled way while you're finding your feet, or if your ankles tend to roll inward as you run, 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. There's still a good amount of cushioning to reduce the impact from the road, and it returns slightly more energy through each stride, so despite being heavier, it doesn't require more effort to keep you moving. It can handle a decent range of paces too, whether you're heading out for a relaxed run or going quicker.
That extra support isn't for everyone, though. If your foot already lands without much inward roll, the GT-2000 15's stability features can be more aggressive than you need and can feel intrusive. It also absorbs less shock than the Novablast 6 overall, so your legs take more of the impact the farther you go. However, there are plenty of colorways to choose from, and it's available in wide and extra-wide sizing too, giving you more flexibility if you need extra room or want more choice in how the shoe looks. If you're a new runner who needs added support, the GT-2000 15 gives you that peace of mind while still being a shoe you'll be excited to lace up week after week.
Notable Mentions
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Saucony Hurricane 26:
The Saucony Hurricane 26 is a pricier alternative to our top pick, the ASICS Novablast 6. It's significantly more stable and gives more energy back through each stride, but the Novablast 6 is lighter, absorbs more shock, and doesn't correct your stride as aggressively.
See our review -
adidas Zenboost:
The adidas Zenboost is a lighter alternative to our mid-range pick, the Nike Winflo 12, and takes much less effort when you want to run fast. However, it doesn't absorb as much shock and is less stable.
See our review -
Brooks Ghost 18:
The Brooks Ghost 18 is a lower-profile, significantly more stable alternative to our run/walk pick, the HOKA Clifton 11. However, it's less protective and doesn't have as much running range.
See our review -
ASICS GEL-KAYANO 33:
The ASICS GEL-KAYANO 33 is a more traditional support alternative to our stability pick, the ASICS GT-2000 15. It's slightly more stable and a bit more cushioned, but it's significantly heavier, takes more effort to run in, and isn't as well-suited to different paces.
See our review
Recent Updates
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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.