The list in brief ↴
1. Best overall: Nike Pegasus 40
2. Best value: Puma Velocity Nitro 3
3. Best for marathon training: Brooks Glycerin 21
4. Best stability shoe: Asics Gel-Kayano 30
5. Most versatile: Saucony Ride 17
6. Best for heavier runners: Brooks Ghost Max
You don’t need to buy a lot of gear to start running, but one of the purchases it’s worth making is a pair of the best beginner running shoes. Running in the right shoes will make you feel a lot more comfortable, and should set you on the path to enjoying the sport in the long term.
While every runner differs in the types of shoe they like, I’ve tested hundreds and, for me, the best running shoes for beginners are generally cushioned shoes that prioritize comfort and protection—so you can get used to the activity without putting too much impact through the body.
Versatility and value are important. You want a long-lasting running shoe that feels good for the different types of runs you might be doing when following a running training plan, especially if you’ve started running with marathon training because you got a spot in an event.
How I Test Running Shoes
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I usually run 50-70 miles a week and have been testing and reviewing running shoes for more than five years. I’ve run in hundreds of different shoes from every major brand and have wide and deep knowledge of what’s available for runners of all levels, including the top options for beginners.
I’ve picked several beginner running shoes below to suit different preferences and budgets, so whether you’re starting a fitness kick with a couch to 5K plan or a new runner who’s diving in at the deep end with endurance training, there’s an option for you.
The Quick List
Before diving into more detail on the best options available, here’s a top-line overview of the beginner running shoes I recommend. Click on any shoe to jump to it in the full list for more details.
The Pegasus 40 is a well-rounded running shoe that will work for lots of runners. It’s comfortable, fairly versatile, durable and good value, making it an excellent first shoe for beginners.
The Velocity Nitro 3 is a versatile cushioned shoe that offers great value to new runners, especially as it often appears in sales. It has a superb outsole and provides a comfortable ride for runs of any distance, without being too heavy for faster runs.
The Glycerin 21 is a comfortable running shoe that’s perfect for the long runs and many miles racked up during marathon training. It’s also fairly versatile and will serve you well during the race itself. For first-time marathoners it’s the ideal shoe.
The Asics Gel-Kayano 30 is a comfortable and protective max-cushioned shoe designed to be stable for runners who need extra support. It’s expensive, but a reassuring pick for those who want lots of cushioning combined with stability.
The Ride 17 is a cushioned shoe with a little more bounce than most, and this means it’s a versatile option for new runners who want a comfortable shoe that works well for faster runs as well as their first races, and easy runs too.
The Ghost Max is a max-cushioned shoe that protects heavier runners from the impact of running when they start out. The shoe has a rocker that creates a smoother ride to help keep you rolling through your runs.
Best Beginner Running Shoes 2024
Best overall
The Nike Pegasus 40 is a well-balanced running shoe. It’s comfortable but fairly light and can be used for faster runs as well as easy ones. It’s durable and looks good, so you can wear it outside your training. It’s also a long-running and popular shoe, so it’s often found in sales, especially if you look at the previous version. The Pegasus 39 is just as good as or maybe even a little better than the Pegasus 40, in my opinion.
If you’re a heavier runner, or one just looking for the maximum amount of cushioning you can get, there are better options on this list. If you’re unsure of your preferences and want a reliable shoe that’s likely to please, the Pegasus 40 is a safe bet.
Read more in my Nike Pegasus 40 review
Best value
The Velocity Nitro 3 is an outstanding all-rounder running shoe that offers a good balance of comfort and versatility to new runners. It’s great value at its list price, and a regular in sales. However, for those seeking even better value, you can opt for the Velocity Nitro 2 if you find the older shoe in a sale because it’s similar to the newer shoe.
A standout feature on the Velocity Nitro 3, and most Puma shoes, is the Pumagrip outsole rubber, which grips brilliantly on wet paved surfaces and also light trails, something I appreciate because I run outside during the soggy British winter (and spring, summer and autumn).
Read more in my Puma Velocity Nitro 3 review
Best for marathon training
If you’ve taken up running with a view to tackling a marathon, then you’re going to need a great running shoe to carry you through the months of training and the event itself. The Glycerin 21 is perfect for the job because it excels over long distances thanks to the nitrogen-infused midsole foam it uses, which retains bounce and comfort no matter how far you’re running.
It’s a well-cushioned shoe that provides good protection for the legs, but the Glycerin 21 is also fairly light for a cushioned shoe, and versatile too. If you’re using a marathon training plan with different types of run on it—like intervals or hill reps, as well as easy and long runs—the Glycerin 21 will work well for them all.
Read more in my Brooks Glycerin 21 review
Best stability shoe
If you’ve undertaken gait analysis and been told you should get a stability shoe, the first thing to know is you’re not obliged to do this. In general, the advice we’ve always had from physios is to opt for a running shoe that feels good regardless of stability. But if you want a stable shoe to start running in, the Asics Gel-Kayano 30 is an excellent option.
This is mainly thanks to the high stack of soft cushioning in the midsole, which makes the Gel-Kayano 30 so comfortable. The shoe has a wide base and sidewalls of foam that your foot sits in, so it’s still stable despite being such a tall shoe. The rocker design means the ride is smooth. Even if you haven’t been told you need a stability shoe, the Gel-Kayano 30 is a great, protective option for new runners. It is expensive, though, and if the price is too high, the Puma ForeverRun Nitro is a good stability option for beginners that comes in cheaper.
Read more in my Asics Gel-Kayano 30 review
Most versatile
The Saucony Triumph line has long been a great option for new runners—it was the shoe I used when getting into the sport—and the Triumph 21 would have been the perfect pick here if not for Saucony updating its Ride shoe to be similar to the Triumph 21, but cheaper.
The key similarity is the midsole, which is made from Saucony’s PWRRUN+ foam. This is soft without being too squishy, so it’s comfortable but doesn’t make the Ride 17 unstable. It also has a little bounce, so the Ride 17 can be used for a variety of training and races when you’re first starting out, as opposed to just being a comfort-focused shoe.
Read more in my Saucony Ride 17 review
Best for heavier runners
Heavier runners will often put more impact through their running shoe, and indeed their body, so it’s worth having extra cushioning in your shoe to protect from that impact as you get into running. The Ghost Max is a more cushioned version of Brooks’s popular Ghost 15 shoe, which is also a great beginner option. I prefer the Max to the Ghost 15 because of that extra cushioning but also the rocker design of the shoe, which creates a smooth ride that also helps to reduce the impact of running, while increasing the Ghost Max’s versatility.
Read more in my Brooks Ghost Max review
Once you’ve decided which running shoes to buy, the next step is to choose a running training plan. This free couch to 5K plan is a great place to start.
