Starting your running journey is exciting, but choosing the right running shoes can feel overwhelming—especially as a beginner. The wrong pair can lead to discomfort or even injury, while the perfect pair can make every step feel easier. Whether you’re training for your first 5K or just jogging to stay active, this guide will help you pick the best running shoes for beginners based on your unique needs.
In this post, we’ll first break down how to determine the type of shoe you need using a simple at-home test. Then, we’ll share our expertly researched picks for the best beginner-friendly running shoes in 2025, complete with descriptions to help you decide. Let’s dive in!
Step 1: Know Your Foot Type—Neutral or Support?
Before you pick a shoe, you need to understand how your feet move when you run. This is called your gait, and it falls into one of three categories:
Pronation: Your foot rolls inward excessively as you land. This is common and often requires a support (or stability) shoe to keep your stride balanced.
Neutral: Your foot lands and rolls evenly, distributing weight naturally. A neutral shoe with cushioning is typically ideal here.
Supination (Underpronation): Your foot rolls outward, putting more pressure on the outer edge. This is less common, and neutral shoes with extra cushioning often work well.
So, how do you figure out your gait? Enter the wet foot test—a quick, free way to analyze your footprint at home.
How to Do the Wet Foot Test
Wet the soles of your feet (step into a shallow pan of water or wet them in the shower).
Step onto a dry, flat surface like pavement or concrete.
Look at the shape of your wet footprint and compare it to the graphic below.
High Arch (Supination): A narrow footprint with little contact in the midfoot means you supinate. Opt for cushioned neutral shoes.
Medium Arch (Neutral): A balanced footprint with a moderate midfoot connection indicates a neutral gait. Neutral shoes are your go-to.
Flat Arch (Pronation): A wide, nearly full footprint suggests overpronation. Look for support shoes with stability features.
Once you’ve identified your foot type, you’re ready to shop! Below, we’ve rounded up the best running shoes for beginners in two categories: neutral and support. Each pick is beginner-friendly, offering high cushion comfort, durability, and value.
Best Neutral Running Shoes for Beginners
Neutral shoes are great for runners with a balanced gait or mild supination. They focus on cushioning and flexibility to keep you comfortable mile after mile. Here are our top picks for 2025:
1. Hoka Bondi 9
Why We Love It: The Hoka Bondi 9 is the ultimate max-cushion shoe, perfect for beginners seeking plush comfort. Its thick foam midsole absorbs impact, making it ideal for longer runs or heavier runners.
Key Features: Lightweight despite its stack height, breathable upper, neutral stability.
Best For: Everyday training, recovery runs.
Mens: https://amzn.to/4k8gfZ3
Womens: https://amzn.to/4hOoMid
2. Hoka Clifton 9
Why We Love It: A fan favorite, the Clifton 9 balances cushioning and responsiveness in a lightweight package. It’s versatile enough for beginners tackling daily runs.
Key Features: Soft EVA foam, rocker shape for smooth transitions, durable outsole.
Best For: All-purpose running, walking.
Mens: https://amzn.to/3XcTXeZ
Womens: https://amzn.to/3Xh2Xjb
3. Brooks Ghost 16
Why We Love It: The Brooks Ghost 16 is a reliable daily trainer with a cushioned yet uncomplicated ride—perfect for new runners easing into the sport. At a lower price point than many others featured on this list, the Brooks Ghost is an excellent option for runners shopping for a more budget friendly option.
Key Features: DNA Loft v3 foam, segmented crash pad, breathable mesh upper.
Best For: Beginners seeking consistency.
Mens: https://amzn.to/43atMcK
Womens: https://amzn.to/4i73jAS
4. Saucony Ride 18
Why We Love It: The Ride 18 delivers a smooth, cushioned feel with a slightly firmer bounce, great for beginners building mileage. At a lower price point than many others featured on this list, the Saucony Ride is an excellent option for runners shopping for a more budget friendly option.
Key Features: PWRRUN foam, flexible upper, durable rubber outsole.
Best For: Daily runs, tempo workouts.
Mens: https://amzn.to/4bfOZ6V
Womens: https://amzn.to/4bfOZ6V
5. Topo Athletic Atmos
Why We Love It: With a wider toe box and plush cushioning, the Atmos is a hidden gem for beginners who want foot freedom and comfort.
Key Features: ZipFoam midsole, roomy fit, lightweight design.
Best For: Runners with wider feet.
Mens: https://amzn.to/3D1OmBo
Womens: https://amzn.to/4beXIX5
6. On Cloud Monster 2
Why We Love It: Known for its bold look and unique CloudTec pods, this shoe offers a fun, cushioned ride that’s easy on beginner legs.
Key Features: Helion superfoam, exaggerated rocker, grippy outsole.
Best For: Casual runs, standout style.
Mens: https://amzn.to/3QxqWqu
Womens: https://amzn.to/3QtDzTF
7. New Balance Fresh Foam 1080 V14
Why We Love It: This premium neutral shoe combines luxe cushioning with a snug, sock-like fit—ideal for beginners who want a high-end feel.
Key Features: Fresh Foam X midsole, engineered mesh upper, smooth ride.
Best For: Long runs, everyday wear.
Mens: https://amzn.to/4hP3lh1
Womens: https://amzn.to/41xDELh
8. Brooks Glycerin 22
Why We Love It: The Glycerin 22 ups the ante with supreme softness and a plush fit, making it a dream for beginners prioritizing comfort.
Key Features: DNA Loft v3 foam, wide platform, luxurious upper.
Best For: Maximum cushioning fans.
Mens: https://amzn.to/3QykHmq
Womens: https://amzn.to/4gUNLPP
Best Support Running Shoes for Beginners
Support (or stability) shoes are designed for overpronators, offering features like medial posts or firmer foam to guide your foot into a natural stride. Here are our top picks:
1. Hoka Gaviota 5
Why We Love It: The Gaviota 5 offers max cushioning with serious stability, perfect for beginners who overpronate and want a plush ride.
Key Features: H-Frame support technology, wide base.
Best For: Long runs, heavier runners.
Mens: https://amzn.to/4i9nxtS
Womens: https://amzn.to/3ESOfZt
2. Hoka Arahi 7
Why We Love It: Lightweight yet supportive, the Arahi 7 uses Hoka’s J-Frame tech to correct overpronation without feeling bulky.
Key Features: CMEVA foam, stability frame, breathable upper.
Best For: Daily training, faster paces.
Mens: https://amzn.to/4keJMAk
Womens: https://amzn.to/4iuxS3V
3. Brooks Adrenaline GTS 24
Why We Love It: A classic stability shoe, the Adrenaline GTS 24 blends cushioning and GuideRails tech to keep your stride in check.
Key Features: DNA Loft v3 foam, GuideRails support, smooth transitions.
Best For: Reliable all-around support.
Mens: https://amzn.to/4kdBZ5L
Womens: https://amzn.to/3XeVEbA
4. Saucony Guide 18
Why We Love It: The Guide 18 offers subtle stability with a comfy, responsive feel—great for beginners easing into support shoes.
Key Features: PWRRUN foam, medial TPU guidance, flexible fit.
Best For: Moderate overpronators.
Mens: https://amzn.to/4gVeV8Y
Womens: https://amzn.to/43biF34
5. Topo Athletic Aura
Why We Love It: With a wide toe box and gentle stability, the Aura is a unique pick for beginners who overpronate and need space up front.
Key Features: ZipFoam midsole, stabilizing heel clip, lightweight build.
Best For: Wide-footed runners.
Mens: https://amzn.to/3EPJ24y
Womens: https://amzn.to/3EOEeMN
6. Brooks Glycerin GTS 22
Why We Love It: The support version of the Glycerin 22 adds GuideRails to its ultra-soft cushioning, ideal for overpronators craving luxury.
Key Features: DNA Loft v3 foam, GuideRails, plush upper.
Best For: Max comfort with stability.
Mens: https://amzn.to/4bhMEbQ
Womens: https://amzn.to/3QspEx8
7. On Cloudflyer 5
Why We Love It: Sleek and supportive, the Cloudflyer 5 uses CloudTec and a stability tube to guide your stride stylishly.
Key Features: Helion foam, wider base, lightweight design.
Best For: Fashion-forward beginners.
Mens: https://amzn.to/41b0sA4
Womens: https://amzn.to/3D5O0cO
8. New Balance 860 V14
Why We Love It: The 860 V14 is a dependable stability shoe with a cushioned yet structured ride—perfect for overpronators building consistency.
Key Features: Fresh Foam X, medial post, durable outsole.
Best For: Daily runs, long-term wear.
Mens: https://amzn.to/3QCQVwF
Womens: https://amzn.to/3QxsSiK
Final Tips for Choosing Your First Running Shoe
Fit Matters: Visit a local running store for a fitting if possible, or order multiple sizes online to try at home.
Break Them In: Wear your shoes for short walks or runs before tackling longer distances.
All you need to start running is a good pair of shoes, however we can’t understate the importance of a high quality running shoe. At the end of the day, any of these options will be a fantastic choice when starting out on your running journey. With the right shoes, you’ll be ready to hit the pavement with confidence. Go get it, Go Run!
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