Running shoes for beginners – how to choose the first shoes?

What to pay attention to when choosing your first running shoes?

In order to choose ideal running shoes we have to answer the question: Which shoes to start with? The choice of a proper model is an individual issue. Even though running has a lot of advantages, it’s also a burden on the body, so choosing shoes has to be done carefully. There is no single best shoe that works for everyone. For one person, a particular shoe may be ideal but not necessarily for you. Recommendations from fellow runners can be helpful, but there are no shortcuts in this case. You need to take the time to understand what your foot needs. It's also worth asking yourself what surfaces you'll be running on, as the type of surface is also an important factor to consider when looking for the perfect shoe. So what should you look out for when choosing your first running shoes?

Type of surface

When wondering what type of shoes to choose, take into account the surface on which you’re going to run. Asphalt paths, forest trails, or maybe mountains? It’s a very important issue, so you should answer this question at the very beginning.
If you’re planning to run off-road e.g. forest paths, you should choose shoes for outdoor running. If you’re going to run on asphalt roads, the choice is easier, the asphalt surface is even and hard, so the tread on shoes for running on asphalt is just flat. In this case, the task of the shoe's construction is to roll the foot over a hard surface. If you choose trail shoes for running in the city, the tread on such shoes will disappear very quickly. Obviously, if you’re planning to run on forest paths, but the terrain is hard, then asphalt shoes will serve you well in this case. The general rule is: if you are looking for running shoes for asphalt and sometimes off-road, choose asphalt running shoes in spring and summer, while in autumn and winter, off-road running shoes are a better choice, as the terrain then changes and conditions become more challenging.

Type of feet

When considering which running shoes to choose, you must first determine what type of foot you have. We distinguish between pronated and supinated feet. If these names seem very enigmatic to you, don't worry. Let us explain. Most beginners heel strike run. This means that the heel is the first part of the body that contacts the ground. The process that goes from landing on the heel, through the transition to the midfoot and then running out of the toes is called rolling the foot. This movement can take place in a neutral manner, meaning that the feet do not point either inwards or outwards. On the other hand, if the foot is pointing towards the midfoot, we are dealing with pronation, and as outwards, with supination. Below we explain everything in a little more detail.

supinated foot - turns excessively outwards when running or walking. What does this mean in practice? That the weight of the body rests more on the outer edge of the foot. People with supination may have a higher risk of injury due to excessive weight on the outside of the foot and the ankle joint, so they should choose neutral shoes.
pronated foot - when running or walking, the foot with pronation rotates excessively inwards. The weight of the body is then transferred to the inside of the foot, which can lead to excessive stress and more wear on the inner edge of the sole. Pronation is a natural movement that helps cushion impact and distribute body weight, but excessive pronation can lead to joint pain, injury or even knee problems.

People with excessive pronation should choose running shoes that offer additional support and stabilisation, such as those with pronation control or models with appropriate technology to support the arch of the foot and prevent excessive inward rotation. Stabilisation in running shoes are stiffer elements that are located in the sole on the inside of the shoe. The upper of shoes with stabilisation is also usually stiffer. A well-fitting shoe can help to distribute forces evenly and make running more comfortable.

Neutral foot - distributes the weight of the body naturally and evenly across the foot when running or walking. When standing, the inward rotation of the foot (pronation) is moderate and controlled, meaning that the foot works effectively to cushion impact and provide adequate stability.

People with a neutral foot do not experience excessive loading to either the inside or outside of the foot, giving them more options when choosing running shoes. People with neutral feet should choose neutral shoes. They should ensure maximum comfort . It is worth noting that if you have a neutral foot and run in shoes with stability, you can develop knee and hip pain.

As you can see, before buying your first running shoes, it is essential to determine your foot type. Obviously, slight pronation or supination does not need to be corrected and you can confidently choose a model designed for neutral feet. And how do you find out what type of foot you have? One way is to look closely at the soles of your shoes and see which edge is more worn down. You can also do a test by standing with your wet foot on a piece of paper, but we advise you to visit an orthopaedist or sports medicine doctor. This is the safest option so you can be sure of your foot type.

Drop

When choosing a running shoe for beginners, it is also worth considering drop, which is the "slope" between heel and toe. Note, that the height of the drop will determine your running technique. Running shoes with an 8 or 6 mm drop will allow you to run midfoot, while a drop of 4 mm or less will force you to run from the midfoot. In simple terms, drop affects how your foot lands on the ground and is a very important parameter when choosing the right footwear. If you run by striking first with your heel, the rolling of the foot goes through three phases: heel, whole foot, toe-off - it is worth choosing shoes with a drop of around 10 mm. This is also the most common drop you will encounter in running shoes.

If, on the other hand, you are running from the midfoot, it is worth considering shoes with a lower drop, such as 6mm. Importantly, wearing shoes with a low drop as you run, striking with your heel, can put undue strain on your Achilles tendon and calf, often leading to injury.

Cushioning

When you run, your entire musculoskeletal system is put under considerable strain. Good running shoes for beginners should minimise the shocks that occur when the foot comes into contact with a hard surface. The entire sole system is responsible for cushioning. Foams, gels and gas cushions are placed in strategic areas where the pressure on the ground is greatest. This ensures that your run will not only be comfortable, but above all safe. For beginners who are not yet used to heavier loads, cushioning is a must have. A good level of cushioning in beginner shoes will protect your joints from unwanted impacts. Before buying shoes, check that the model you choose offers adequate support for your foot, especially in the heel and midfoot area, where this cushioning is most needed. At the very beginning, it is advisable to look for shoes with a thick sole, as they guarantee better cushioning. It is also worth mentioning that the degree of cushioning depends on the weight of the runner. The heavier the runner, the more important the level of cushioning is. Why? Because more weight translates into more pressure and force with which the body acts on the joints and muscles. Well-chosen running shoes will provide an excellent buffer between your weight and the ground.

Size

Good running shoes should be slightly larger than your normal shoe size. During exercise, the foot swells a little and therefore increases in volume. So we probably don't need to point out that footwear that is too small will cause unpleasant abrasions. We may even lose a nail or acquire a strain on the tibia. It is accepted that the insole in running shoes should be half a size larger than in the standard shoes you wear every day. It's also worth pointing out that both of your feet are rarely the same, so you should leave some extra space for the bigger foot.

How do you measure your foot? Practical tricks

Prepare a piece of paper, a marker and a tape measure (in cm).
Place the sheet of paper on the floor and put your foot on it.
Mark the beginning of your big toe (or just your longest toe) with the marker. Remember to take the measurement while standing.
Then mark the end of your heel on the piece of paper. Consider your heel bone, not where your sole meets the ground.
In the next step, measure the distance between the points marked on the paper. Record the result to the nearest 0.1 cm.
At the very end, compare your measurements - it is rare for both feet to have the same length.

It's also worth remembering that the longer the distance you run, the larger shoes you need. Shoes for a 5 km distance should be 0.5 cm bigger, for a marathon even 1 cm bigger.

We have prepared a ranking of running shoes that are ideal for beginners. Why these models? Because they are tried-and-tested shoes from reputable brands that will not only guarantee comfort, but also ensure the safety for feet and joints. The shoes we recommend feature good cushioning to minimise the risk of injury and provide comfort and support with every step.

1. Brooks Ghost 15

This is another version of the bestselling model that we recommend for everyday training for beginner runners. These shoes are dedicated to male and female runners with a neutral foot. The Ghost 15 model is equipped with LOFT v2 DNA cushioning with a lower density and a perfect balance between air and plastic, so it perfectly absorbs shock and adapts to your running technique. This model is also equipped with anti-shock insoles for even greater comfort. The airy upper of the shoe is made of mesh using 3D FIT PRINT technology, so the shoe adapts perfectly to the runner's foot. The drop of the shoe is 12 mm.

2. Brooks Glycerin 20

The Brooks Glycerin 20 is a training model for hard surfaces that stands out for its excellent cushioning and high-level comfort. The model is designed for runners with a neutral foot. The extremely lightweight midsole is made of nitrogenous DNA LOFT foam. The air spaces reduce fatigue and provide the highest level of shock absorption. The seamless upper made of breathable mesh ensures a perfect fit to the foot. The drop of this model is 10 mm.

3. Hoka Bondi 8

If you are looking for shoes for running on asphalt, the Hoka Bondi 8 sports shoes are a great choice for maximum cushioning. They provide a high level of comfort not only during running, but also during other daily activities. This model is perfect for multi-kilometre distances as well as marathons. The Hoka running shoes are filled with 33 mm of soft foam under the heel and 29 mm under the toes. As a result, they provide soft cushioning and unprecedented responsiveness that will translate into even greater comfort. The EVA foam used in the midsole provides a smoother and more resilient run than the previous version of this model. The Hoka Bondi 8 features Meta-Rocker technology, a rocker sole design that makes the transition from heel to toe smoother. The Bondi 8's outsole, with large tabs that run along the mid and lateral sides, provide runners with excellent grip and durability in the shoe. Designed for those with a neutral or supinated foot.

4. On Running Cloudflow 4

A lightweight shoe that is ideal for both shorter and longer distances. It is worth noting that this training and running model will work well for slightly more ambitious runners. The midsole made of CloudTec® thanks to the Helion™ foam with varied density, absorbs shock perfectly during contact with the ground. The energy absorbed is given back during the run-up, enhancing responsiveness. The spoon-shaped Speedboard™ insert ensures dynamic support when the foot rolls. Drop of On Running Cloudflow 4 is 8 mm.

5. Brooks Adrenaline GTS 23

The best everyday training shoes for beginners, which provides excellent cushioning. They will work well for the beginning of a running adventure, but it is worth noting that the GTS designation means that this is a model created for runners prone to pronation or in need of extra foot stability. Equipped with loft v2 dna foam, the shoes provide stability and high cushioning. The breathable and adaptable upper guarantees comfort while running. The GuideRails® guide rail system that the Adrenaline GTS 23 model is equipped with stabilises the foot, as well as the knee and hip, limiting movement in the wrong position. The soft upper with localised reinforcements ensures a personalised fit of the shoe to the foot.

6. On Running Cloudgo

Cloudgo is the ultimate training shoe with high levels of cushioning to provide support during training and competition. With this model, you will be able to perform fast workouts. One of the most distinctive features of these shoes is the CloudTec® technology, which consists of flexible "clouds" located under the sole. These provide dynamic shock absorption with every step. This makes running smooth and comfortable, even on hard surfaces. The shoe's insole is made of Speedboard™ thermoplastic, providing dynamic rolling and energy return.

The ultra-lightweight On Running Cloudgo running shoe is the perfect choice for any runner looking for a combination of maximum comfort, performance and stylish design during their daily workouts.

The best running shoes for beginners - summary

The choice of running shoes is crucial for greater comfort and efficiency in the training of beginner runners. It is very important to determine the type of surface you will be running on, pay attention to cushioning and foot support, drop, and the right size. It's also worth testing different brands and models to find the best fit for your individual needs. Remember that well-chosen shoes increase your running safety and help you avoid injury, which will certainly be good motivation, especially at the beginning of your running adventure. We hope our guide has helped you choose the best running shoes. See you on the running trails!