A Beginner’s Guide to Buying Running Shoes
As a beginner runner, one of the first – and most important – steps is choosing the right running shoes. The wrong shoes can lead to discomfort, blisters, and even long-term issues like knee or joint pain. The right pair, however, can help prevent injuries, make your runs more enjoyable, and give you the confidence to keep going.
If you’re just starting out, it’s easy to feel overwhelmed by the number of options available. Where do you start?! That’s where this guide comes in. We’ll walk you through everything you need to know to find running shoes that suit your needs, fit you properly, and support your running journey right from the start.
Let’s dive in!
Understanding your feet
Before you pick the perfect running shoes, it’s important to understand the unique characteristics of your feet. Your foot type and how you run play a big role in determining the right shoes for you.
Here’s what you need to know.
Foot type
Your arch type affects how your feet absorb impact. The three main types are:
- Flat feet – If your arch is very low or non-existent, you may need extra support to prevent overpronation (when your foot rolls inward excessively).
- Neutral arch – This means your feet distribute weight evenly, so most neutral running shoes will work well for you.
- High arch – A higher-than-average arch requires shoes with extra cushioning to absorb shock.
To identify your arch type, try the wet test. Wet your foot, step on a piece of paper or cardboard, and look at the footprint. If the entire sole is visible, you likely have flat feet. If only a thin strip connects the ball and heel, you probably have high arches.
Gait analysis
Your gait refers to how your legs and feet move when you run. Knowing this helps you choose shoes with the right level of support:
- Neutral – Your foot lands evenly and rolls naturally, which means neutral shoes are best.
- Overpronation – Your foot rolls inward too much, often seen in people with flat feet. Stability or motion-control shoes can help.
- Supination (underpronation) – Your foot rolls outward, common with high arches. Look for cushioned shoes to offset the impact.
You can assess your gait at a specialty running store or examine an old pair of shoes to see how they’ve worn. If the wear is even, you’re likely neutral. Wear on the inner edge suggests overpronation, while wear on the outer edge suggests supination.
Once you know your foot type and gait, you’ll be one step closer to finding the perfect pair of running shoes.
Read more: Running form mistakes – and how to fix them
Key features to look for in running shoes
Now it’s time to focus on the key features of running shoes. These factors can make all the difference to your comfort and performance – and can help prevent injuries too.
Cushioning
Cushioning absorbs the impact of each step, making your runs more comfortable and reducing the strain on your joints. As a beginner runner, look for shoes with moderate to high cushioning, as they provide extra shock absorption as your body adjusts to running.
Support
Good support helps stabilize your feet and keeps them in proper alignment. Overpronators may need shoes with stability or motion-control features to limit inward rolling, while supinators typically need neutral shoes with additional cushioning to offset the outward rolling of their feet.
Fit
A good fit is non-negotiable. The fit should be snug but not tight, with room for swelling during runs. There should also be space in the toe box to allow your toes to splay naturally during your run – about a thumb-width between your longest toe and the end of the shoe. Always try shoes with the socks you plan to run in for an accurate fit.
Weight
Lighter shoes can make running feel easier, especially if you’re aiming to pick up the pace. However, as a beginner, prioritize comfort and support over ultra-lightweight models.
Durability
Investing in a durable pair of running shoes saves you money in the long run – buy cheap, buy twice. Look for high-quality materials and solid construction to ensure your shoes last through the miles.
Match your shoes to your running needs
The best running shoes for you will depend on your specific running needs – especially the type of surface you’ll be running on and the typical length of your runs.
Surface type
Where you plan to run makes a big difference in the type of shoe you need:
- Road running – If you’re sticking to pavements or treadmills, look for lightweight shoes with good cushioning and flexibility to handle repetitive motion on hard surfaces.
- Trail running – For uneven, off-road terrain, choose shoes with extra grip and durability. Trail running shoes often have lugged soles for traction and reinforced
- Hybrid surfaces – If your runs combine pavement and light trails, consider a versatile shoe that balances cushioning and grip.
Distance
The length of your runs also influences your shoe choice. If you mainly run shorter distances, opt for lightweight shoes with moderate cushioning. If you’re planning on being more of a long-distance runner, look for running shoes with extra cushioning to reduce impact and fatigue as you rack up the miles.
Common mistakes to avoid when picking running shoes
When you’re a beginner, it’s easy to fall into certain traps when buying running shoes. To save you time, money, and potential frustration, here are three of the most common mistakes to watch out for.
Choosing shoes based on looks alone
It’s tempting to pick the most stylish or colorful pair on the shelf, but running shoes should be about function first and foremost. A trendy design won’t matter if the shoes don’t fit well or provide the support you need. Always prioritize comfort and performance over aesthetics.
Buying running shoes without trying them on
Every brand and model fits slightly differently, so it’s important to try running shoes on before buying them. If you’re shopping online, consider ordering multiple sizes or trying the shoes in-store first. Try them on in the afternoon or evening when your feet are slightly swollen, and wear your usual running socks for accurate fit testing. Make sure to walk and jog in them (either in your home or in the store) to ensure they feel right.
Wearing old shoes
Many beginners start running in old sneakers they already own – often styles not designed for running, which means they lack the support and cushioning you need. And even if they were once good running shoes, worn-out shoes lose their cushioning and support over time. A general rule is to replace running shoes every 300-500 miles to avoid discomfort and injury.
Discover more of the most common running mistakes made my beginner runners – and how to avoid them.
Ready to get started?
Hopefully you’re now feeling well-equipped to pick the perfect pair of running shoes. If in doubt, visit a specialty running store for expert advice and a gait analysis – they can help you find the ideal pair for your feet and running style.
Once you’ve got your new shoes, you’re ready to begin your running journey! And FunRun is on hand to help you get started. FunRun is a beginner-friendly running app designed to keep things simple and enjoyable. Forget rigid training plans – FunRun helps you set small, realistic goals, track your progress, and build confidence at your own pace. Whether you’re running for fitness, fun, or personal growth, FunRun is there to keep you motivated every step of the way.
