9 Best Way to Choose Running Shoes for Beginners

Are you a beginner runner looking for the perfect pair of shoes? Choosing the right running shoes is essential to ensure comfort, support your feet and reduce the risk of injury. In today’s post, we will be sharing our top tips on how to choose running shoes for beginners, so you can hit the ground running with confidence!

How to Choose Running Shoes for Beginners

Choose Running Shoes for Beginners

1. Understand Your Gait

Gait analysis (or gait assessment) is an important part of choosing the right running shoes. To understand your gait, you’ll need to pay attention to how your foot hits the ground when you run. For most runners, the heel strikes first and then rolls forward, pushing off with the toes.

If you know these things, you can figure out what kind of cushioning and support you need in a running shoe.

Your gait analysis should also include looking at the type of surface on which you’ll be running. Different surfaces require different levels of traction and cushioning. For example, running on an asphalt road requires more cushioning than running on a wooded trail because the surface is harder.

2. Know Your Foot Type

Knowing your foot type is essential when choosing a running shoe. There are three basic types of feet: overpronation, neutral, & supination. Neutral feet have a normal arch, while overpronators have a low arch and supinators have a high arch.

You can do the “wet test” to find out what type of foot you have. To create an imprint, put your foot in a shallow pan of water and step on a piece of paper or a towel. If you can see most of your foot without any gaps or arches, then you have neutral feet.

If the middle part of your foot is barely visible and the inner side has a large curve, you have overpronation. Lastly, if the outer part of your foot is barely visible with a large curve on the inner side, you have supination.

Once you know your foot type, it’s time to find the right running shoe for you. Neutral runners should look for shoes that provide cushioning and flexibility. Overpronators should opt for stability shoes with extra cushioning on the inside and firm support on the outside. Supinators need shoes with adequate cushioning to protect their feet from impact as they run.

Finding the right running shoe for your foot type is essential if you want to stay injury-free while running.

3. Check the Fit

Checking the fit of a pair of running shoes is essential for ensuring a comfortable and supportive fit. To make sure your shoes fit well, you should try them on at the end of the day, when your feet are at their biggest. Make sure to wear the same type of socks that you plan to wear for running when trying on your shoes, as this will give you a more accurate idea of how they will feel during a run.

4. Consider Cushioning

Cushioning plays an important role in running shoes. It helps to absorb the shock of each foot strike and can significantly reduce the impact on your joints and muscles. Therefore, when choosing a running shoe, it’s important to consider both the cushioning type and the amount of cushioning you need.

For beginners, it’s best to look for a shoe with moderate cushioning that provides enough support and protection, but doesn’t feel too stiff or bulky. Many brands offer different levels of cushioning in their shoes, so make sure you try a few different types before deciding on one.

5. Look for Supportive Features

After understanding your gait and knowing your foot type, checking the fit and considering cushioning, it is important to look for supportive features when choosing running shoes. Shoes that provide arch support will help reduce any strain on the feet, ankles, and legs from running.

Look for a shoe that offers midsole support and stability technology, such as a dual-density midsole or an additional layer of foam. This helps to reduce overpronation and supination, both of which can lead to injury if not addressed. It is also important to ensure the shoe has a snug fit around the heel to help reduce any slipping or sliding.

6. Check the Flexibility

When it comes to running shoes, flexibility is an important factor to consider. A flexible shoe will allow your feet to move naturally and reduce the risk of injury.

To check for flexibility, gently twist the shoe from the toe to the heel and look for any signs of stiffness. If the shoe feels stiff, it may not be suitable for running. Additionally, bend the front of the shoe and make sure there is enough room for your toes to move freely when you run.

7. Test the Heel Counter

Testing the heel counter of a running shoe is an important step in selecting the right pair for your feet. A better heel counter should be firm so that it gives your foot support and stability as you run. It should also have enough resistance to torque when the heel and forefoot flex and bend during the gait cycle.

First, look for a shoe with a sturdy heel counter. This will provide much-needed support for runners with high arches or those who overpronate. The heel counter should also wrap around the back of your foot, preventing it from slipping out of the shoe when running.

8. Think About Toebox Room

The toe box is a crucial component of running shoes, as it allows for proper fit, comfort and protection. When buying running shoes, it’s important to think about how much room there is for your toes.

To do this, try on the shoes and move your toes around. The toe box should be snug but allow a bit of room for your toes to move freely.

If there is too much pressure on your toes or if you feel like your toes are cramped, then the shoe is too tight. Additionally, if you have bunions or wide feet in general, you’ll need a brand and style that offer more room in the front. Lastly, keep in mind that the shoe should fit differently when sitting down versus standing up – when standing, your toes should have room to wiggle and move around.

9. Know About Traction

Traction is a key factor to consider when choosing running shoes. Traction is important because it helps provide the grip necessary for you to move efficiently and with stability on all surfaces, from roads and trails, to wet and slippery surfaces.

The kind of traction you need depends on the kind of surface or terrain you plan on running on. If you plan on running on roads or even groomed trails, then a shoe with a grippy outsole will provide the traction needed. For more challenging terrain such as rocky and muddy trails, a more aggressive outsole pattern with more lugs is recommended. Additionally, if you intend to run in wet conditions, look for shoes with a specialised wet-weather outsole that provides good grip even in the rain.

How to Choose Running Shoe Size for Beginners?

1. Start by Measuring Your Feet

If you have never run before, you should start by getting the right shoe size. To accomplish this, you need measure both the length and width of your feet and then use the results to consult a sizing conversion chart. It will help you figure out the right size both in US and CM.

2. Consider Going a Half or Full Size Larger than Your Normal Shoe Size

Though it may seem counterintuitive, many experts recommend going up a half or full size larger than your normal shoe size when buying running shoes. That’s because they need to be roomy enough to accommodate the toes during long runs – so make sure you have enough wiggle room!

3. Try on Several Different Styles and Brands

Once you know your size, try on several different brands and styles of running shoes. This will help you find the pair that fits your foot best and offers the most comfortable feel. You’ll also want to make sure they provide the support and cushioning your feet need while running – so don’t be afraid to shop around until you find the perfect fit!

4. Ask Questions and Read Reviews

Finally, if you’re still unsure about which pair of running shoes is right for you, don’t hesitate to ask questions or read reviews from other runners who have purchased them in the past. Doing so can help ensure that you get the best fit for your feet and that your new shoes will last for many miles of running ahead!


Choosing the right running shoes is a crucial step in any runner’s journey. With the right pair of shoes, running can become an enjoyable activity and help you stay consistent with your fitness goals. By considering all these factors, you can ensure that you find the perfect running shoe with just the right amount of cushioning for your needs.

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