Beginner Running Shoe Guide and Six Great Picks

These cushioned daily trainers are feature-filled but don’t overwhelm

Walk into a running shoe store or start a search online and it’s easy to feel overwhelmed by the multitude of options available. Choice is good, but too much choice can create analysis paralysis, and who needs that when all you want is a pair of solid running shoes to help you on your journey to becoming a runner?

Here are the basics of what you need to know when shopping for running shoes, plus six beginner-friendly picks that will not only take you where you want to go in your running journey but may just help you fall in love with the sport (for real).

Neutral vs. Stability

Shoes billed as “neutral” or “neutral cushioned” don’t aim to correct your natural running gait. These shoes can be massively or minimally cushioned, and most provide a touch of stability simply from the foam underfoot.

“Stability” shoes have features built into them like sections of more firm foam combined with softer foam (referred to as “dual-density foams”), strategically placed grooves in the outsole (Asics), or a band of TPU along the outside of the heel (Brooks) to help guide your foot and keep it from rolling inward (pronating).

The best way to find out if you need neutral or stability shoes is to be assessed by a professional shoe fitter at a run specialty store.

Fit

The single most important factor in finding a running shoe model that works for you is this:

Does it fit your foot properly?

‍An award-winning shoe may sound great on paper, and a color combo and design might speak to you from the walls of a shoe store. But the ideal running shoe for you is the one that fits your specific foot—and your running needs—well.

That’s where trying on shoes in person becomes key.

Return Policies

Most running shoe stores allow 30-day returns, even if you’ve run in the shoe outside, so if a pair that feels good in the store doesn’t feel good for whatever reason once you run in it a couple of times, you can return it and find a different pair.

If you must shop online, it’s a good idea to buy a few models and a few sizes, and return what doesn’t work.

Running Warehouse offers 90-Day No Sweat Returns, so you can shop with confidence. None to Run is proud to partner with and support Running Warehouse, a trusted source for beginner-friendly running gear.

Here are six picks of great, beginner-friendly daily trainers on the market this season.

NEUTRAL RUNNING SHOES:

1) New Balance Fresh Foam 1080 v14, $165
Sizes: 7–13, 14, 15, 16 (men’s and women’s)
Comes in standard fit and wide/2E

This neutral shoe boasts soft midsole cushioning, Fresh Foam X, and great overall comfort. A soft jacquard mesh upper envelopes the foot, and a gusseted tongue adds an additional hug to the arch of the foot.

2) Hoka Clifton 10, $155
Sizes: 7–13, 14, 15, 16 (men’s); 5–11, 12 (women’s)
Comes in regular, wide, and extra-wide

Hokas are known for their mega midsoles providing a platform of forgiving cushioning. The neutral Cliftons still feel supportive because the foot sits deep within the shoe, with the sidewalls coming up on either side. A slight rockered shape aids a smooth roll.

3) Nike Vomero 18, $155
Sizes: 6–13, 14, 15 (men’s); 5–12 (women’s)
Comes in regular and extra-wide

Nike’s Zoom X midsole foam feels remarkably squishy but becomes lively and energetic when running. The Vomero 18 is a comfortable, lightweight neutral shoe that can go with you day in and day out. The plush upper and padded tongue add comfort.

STABILITY RUNNING SHOES:

4) Asics GT-2000 14, $140
Sizes: 7–14, 15 (men’s); 5–13 (women’s)

The GT-2000 provides stability via a non-intrusive guidance line (a deep groove on the outsole, with a less-deep groove on the medial side for support) and overall design of the shoe. This shoe remains relatively sleek and lightweight while still providing support. The GT-2000 14 comes in a highly reflective version (Lite-Show) and a light trail version (TR).

5) Brooks Adrenaline GTS 25, $155
Sizes: 7–13, 14, 15 (men’s); 5–13 (women’s)
Comes in medium, wide, narrow, and extra-wide

The Brooks Adrenaline GTS achieves support for pronators via what Brooks calls “GuideRails,” segments of TPU that line the medial side of the heel to keep the foot from rolling inward. The 25th iteration of this shoe features a modernized, segmented outsole for a natural-feeling gait.

6) Saucony Guide 18, $150
Sizes: 7–13, 14, 15, 16 (men’s); 5–12 (women’s)
Comes in regular, wide, and extra-wide

The Guide 18 provides support and maximum cushioning for a comfortable ride. The upper is both breathable and comfortable, with a padded heel collar and mesh paneling throughout the foot. This shoe remains relatively lightweight despite its cushioning and support.