Guide for Best Beginner Running Shoes 2022

If you're looking to start running, proper running shoes are extremely important. You will be able to run faster, longer, and help prevent injury when wearing running shoes that fit your feet perfectly. As a beginner, I would highly recommend going to a specialty running store where they can fit your feet to the perfect shoe for your goals. A few national running stores that have great fitting processes are RoadRunner Sports and Feet Fleet, but you can easily find local running stores in most big cities as well.

Below are 6 great shoes to consider when starting your running journey. In this article I will give you some overall fit tips and things to consider when choosing your first pair of running shoes, as well as dive deeper as to why the shoes below could be great shoes for you.

Best Overall: Hoka Clifton 8 | $140

Best for Racing: Nike Air Zoom Alphafly NEXT% 2 | $275

Best for Distance: Saucony Endorphin Speed 2 | $160

Best for Trail Running: Altra Lone Peak 6 | $140

Best for Road Running: Hoka Bondi 8 | $165

Best Budget Running Shoe: Nike Flex Experience Run 11 Next Nature | $70

Note: Prices are accurate at time of publishing

Fit Tips

Now we will talk about some questions you need to answer for yourself when choosing a running shoe as a new runner.

Where will I run?

This is arguably the most important question you need to ask yourself when buying a new running shoes. Are you going to be running on the road, a trail, treadmills, or a track? Different shoes are specifically designed for where you will be running because each mode requires different features. For example, trail running shoes are designed for stability and foot protection against rocks and unstable terrain. Road running shoes are going to be designed for flexibility and keeping your feet comfortable on hard surfaces.

Speed, Distance, or Health?

The next thing to consider when choosing the best beginner running shoe is what your goal as a new runner will be. Are you trying to run a 5K as fast as possible, are you going for a marathon, or just simply trying to move a little bit more? In all these cases, different shoes will help you carry out your goal with optimal performance.

Shoes made for racing are typically extremely light, traditionally have less cushioning to reduce weight and are very minimalistic. I recommend the Nike Air Zoom Alphafly NEXT% 2 for beginner runners because they use the latest technologies to reduce weight significantly while still having plenty of cushion which new runners will appreciate. They also use foam that has extra bounce that will make you run faster. These shoes are expensive, but they are worth the price if you desire faster race times while not wanting to sacrifice a cushioned shoe as a beginner runner.

Distance shoes typically have medium amounts of cushioning to keep your feet comfortable but not weigh you down too much. Everyday running shoes should keep you comfortable for miles and miles so that sore legs aren’t the reason you need to take a break. When I first started running, the shoes I was wearing were not the best shoes for my feet, which resulted in sore legs, calve, and shins. Once I switched to shoes that were better for my feet, I saw an immediate and great improvement.

Pronation, Cushioning, and Shoe Drops?

A few other factors to consider when buying a running shoe is do your feet pronate inwards, outwards, or do you have a neutral foot shape. If you are unsure which way your foot pronates, then I would highly recommend getting professionally fitted at a running store.

A personal preference to consider is would how cushioned you would like your shoe to be. This really comes down to personal preference but if you're just starting out, getting a medium cushioned shoe is a good place to start.

Shoe drop is a term that I hadn't heard of before looking at running shoes, but I have found to be one of the most important considerations. A shoe drop is the difference in thickness of the heel of a shoe to the forefoot of the shoe. This difference is measured in millimeters (mm) and is often between 0 mm and 16 mm. A lower shoe drop is best for mid-foot strikers (striker meaning what part of your foot touches the ground first on each stride). There are also forefoot strikers and heel strikers. It is best running form to strike on the mid-foot and maybe the forefoot in some cases but not the heel. However, if you've been told that you're a heel striker, a larger shoe drop will be better for you. I personally prefer a zero shoe drop, which the brand Altra is known for. I find that with a greater than zero shoe drop, my calves get sore quickly while running.

Budget?

Most running shoes cost between $140-170, so if you're looking for a good shoe that will perform well for you, expect to pay somewhere in that range. Of course, fancy shoes that are meant for high performance will be more expensive, but you can also find some decent pairs relatively cheap as well. I will say, that if you have the budget for ~$150, a good running shoe is extremely worth it to help you perform the best, and not get injured. Your shoe will most likely be the most expensive piece of equipment as a new runner.

Getting previous versions of shoes are also a great way to get discounted shoes. For example, the Altra Torin 5 used to retail for $140 but now are marked down to $90, now that the Torin 6 is out. This is often the case for most shoes, if you find one that you really love but the price is too much for you, then look online for previous versions. They will be very similar but much better prices.

My Personal Favorite Brands for New Runners

I personally love Hoka and Altra as the best shoes for new runners. They both have neutral shoes that are well cushioned. I found that they very great at transitioning my feet into running and were overall very reliable running shoes for beginners.

Altra has a strong focus on foot shapes and a wide toe box that provide a neutral ride that is very good at easing your body into running. They're a great running shoe for wide feet as well. I found that Altras were the only shoe that my legs could tolerate in the first few months.

If you really value more cushioning but also want a light weight shoe then Hokas will be for you. I found that they're a great daily trainer and work well for just about any type of run you'll go on. I find that running in Hokas give a very springy and responsive ride that was very appreciated in my first few months, especially on speed runs. I ran in them on hilly roads in Spain and thought it was a great shoe for hard roads. In fact, my very first road running shoe was the Hoka Bondi 8, and I was extremely impressed with the feel and performance of them as my first running shoe.

Summary

In summary, if you're brand new to running then I highly recommend you get fitted for running shoes professionally at your local running store. This is especially true if you don't know your size, foot width, pronation, or foot strike. I would start by getting a good daily trainer, which I recommend Altras or Hokas for that.

When choosing the best running shoes for yourself, it's extremely important to consider where you'll be running, whether the road or on a trail as well as how much cushioning you would like.

Finding the right running shoes for you is one of the most important things you can do to be a better runner. Be prepared to shell out around $150 for a great pair of running shoes, but if that's not in your budget right now, the Nike Flex Experience Run 11 Next Natures are a great option coming in at $70. Getting previous versions of shoes are also a great way to get discounted shoes. For example, the Altra Torin 5 used to retail for $140 but now are marked down to $90, now that the Torin 6 is out.

Good luck finding the perfect running shoe for you. Once you find the perfect fit, it makes running much easier and more enjoyable! Have fun!