11 Best Running Shoes for Beginners to Start Training in 2024

Fit: The fit will usually be the trickiest one to get right. Everyone has a different shape in their feet, oftentimes asymmetric. Good fitting shoes will fit snug around your feet without being too tight because your feet will naturally swell as you run. The heel should feel secure without much movement, sometimes a runner’s knot may be useful. Need some red flags? If it's too narrow around your midfoot, if your toes feel squished together, or when we get the dreaded heel rub, it’s probably a no-go.

Cushioning: Cushion is the amount of thickness in the midsole. Cushioning is based on personal preference and will vary on the type of shoe you are looking for. This aids in shock absorption and can make running less painful. However, we want the cushion to fit the task at hand. So if we are thinking of getting a shoe to do lots of miles at a steady pace, max cushion might be your best bet. However, when we get too pillowy soft with the cushion, we can risk losing the bouncy and reactive attributes of a shoe.

Support: There are a bunch of shoes that offer support for all types of runners. Neutral running shoes typically fit a pretty good percentage of runners. Stability shoes may be suitable for those who have their feet roll inward (over-pronation) or outward (supination) when making contact with the ground.

Drop: The drop is calculated by taking the distance between height of the heel and the height of the toe, usually measured in millimeters. Typically a higher drop will mean a heavier shoe whereas a lower drop will give us a lighter shoe. The higher heel drop may also provide more arch support to give relief to the foot and ankle while running. The higher the drop, the more you'll want to reserve your shoes for running only. Shoes with a high drop can significantly change the mechanics of how you move laterally or perform basic exercises (like deadlifts and squats).