Choosing your first pair of running shoes can feel overwhelming – there are hundreds of options, dozens of brands and more technology claims than you can shake a gel insole at. The good news is that for most beginner runners, the decision is simpler than it looks. You don’t need the most expensive shoe or the most advanced technology – you need a shoe that fits well, suits your gait, and is comfortable enough to keep you running.
At Running Bath we help new runners find their first pair of running shoes every week. This guide covers everything you need to know – what to look for, which shoes we recommend, and why getting your fit right from the start makes such a big difference.
What Should Beginner Runners Look for in a Running Shoe?
Cushioning
When you start running your legs aren’t used to the repetitive impact. A well-cushioned shoe absorbs some of that impact and helps your muscles, joints and tendons adapt gradually. Most beginner runners benefit from a moderate to high level of cushioning – not so much that the shoe feels unstable, but enough to take the edge off harder surfaces.
The Right Level of Support
Some runners overpronate – where the foot rolls inward excessively on landing – and benefit from a stability shoe with additional support. Others have a neutral gait and are better suited to a neutral shoe. Getting this wrong is one of the most common mistakes beginner runners make, and it can lead to knee pain, shin splints and other injuries. A gait analysis takes the guesswork out of this completely.
A Good Fit
Running shoes should fit differently to everyday shoes – you need around a thumbnail’s width of space between your longest toe and the end of the shoe to allow for foot swelling during runs. The heel should feel secure without slipping and the forefoot should have enough room to spread naturally without feeling tight.
Durability
As a beginner you’ll be building up your mileage gradually, so you don’t need a specialist racing shoe or a super-lightweight trainer. A durable everyday trainer that can handle regular use is the right starting point.
The Best Running Shoes for Beginners
Brooks Ghost 17 – Our Top Pick for Beginners
The Brooks Ghost 17 is our most recommended shoe for beginner runners and one of the best-selling running shoes in the world – for good reason. It’s cushioned without being too soft, versatile enough to handle any pace and any distance, and works well for a wide range of foot types. The fit is true to size, the ride is smooth and forgiving, and it’s durable enough to see you through your first several months of running. If you’re not sure where to start, start here. Available in both men’s and women’s versions. Shop Brooks Ghost 17
HOKA Clifton 10 – Best for Extra Cushioning
If you want more cushioning underfoot – particularly if you’re running on hard pavements or building up to longer distances – the HOKA Clifton 10 is an excellent choice for beginners. It’s lighter than you’d expect given the amount of foam underfoot, and the MetaRocker geometry promotes a smooth, rolling stride that many new runners find very natural. HOKA shoes also tend to run slightly wider than average which suits runners who find standard width shoes too narrow. Shop HOKA Clifton 10
Brooks Adrenaline GTS 25 – Best for Beginners Who Overpronate
If you overpronate – or if you’ve had knee pain, shin splints or foot discomfort when exercising in the past – the Brooks Adrenaline GTS 25 is worth considering. GuideRails support gently limits excess movement without forcing your foot into a fixed position, making it one of the most comfortable stability shoes available. It’s forgiving, well-cushioned and suitable for everyday training at any pace. Available in wide fit (2E) too. Shop Brooks Adrenaline GTS 25
HOKA Arahi 8 – Best Lightweight Option for Beginners Who Need Support
If you need stability support but prefer a lighter, more dynamic feel than the Adrenaline GTS, the HOKA Arahi 8 is a great alternative. J-Frame technology provides targeted support on the inner side of the shoe while keeping the overall weight low. A good choice for beginner runners who want support without the feel of a traditional stability shoe. Shop HOKA Arahi 8
Brooks Glycerin 23 – Best for Maximum Comfort
For runners who want the most cushioned, plush feel possible – perhaps coming back from injury or starting to run later in life – the Brooks Glycerin 23 is worth trying. DNA LOFT v3 foam delivers a noticeably softer ride than the Ghost, making it ideal for slower, longer efforts where comfort is the priority. Shop Brooks Glycerin 23
The Biggest Mistakes Beginner Runners Make When Buying Shoes
Buying shoes that are too small
This is the most common mistake. Running shoes need more room than everyday shoes – particularly at the toe end. If your toes feel cramped or you’re getting black toenails after longer runs, your shoes are almost certainly too short. Go half a size up from your usual size as a starting point and make sure there’s a thumb’s width of space at the front.
Choosing style over fit
It’s tempting to go for the shoe that looks best, but the right running shoe is the one that fits your foot and suits your gait – not the one that matches your kit. A shoe that looks great but fits poorly will cause problems quickly.
Wearing the wrong type of shoe for their gait
Wearing a neutral shoe when you overpronate – or a stability shoe when you don’t need support – can both cause issues. Getting your gait assessed before buying removes this risk entirely.
Buying online without trying first
Running shoes vary significantly between brands and even between models from the same brand. What fits perfectly in one shoe can feel completely different in another. Trying shoes in person – and ideally running in them on a treadmill – is always the better option for your first pair.
Do I Need a Gait Analysis as a Beginner?
Not essential – but highly recommended, particularly if you’ve had any previous knee, hip or foot issues, or if you’re not sure whether you overpronate. A gait analysis takes around 30 minutes and involves running on a treadmill while our team assesses your footstrike and running mechanics. We’ll then recommend the shoes that best suit your individual gait, foot shape and running goals.
Many beginner runners who come in for a gait analysis are surprised to find they overpronate – it’s not always obvious without proper assessment, and wearing the wrong shoe from the start can lead to injuries that set back your progress significantly. Getting it right from day one is always the better approach.
Book a gait analysis at Running Bath – we’re on the High Street in Bath city centre, next to Bath Abbey.
How Much Should I Spend on Beginner Running Shoes?
You don’t need to spend a fortune on your first pair of running shoes. The Brooks Ghost 17 and HOKA Clifton 10 are both priced around £130-£145 – which is a reasonable investment for a shoe that will last 400-500 miles of running. Buying cheap running shoes to “see if you get on with running” is a false economy – poorly cushioned or ill-fitting shoes are one of the most common reasons beginner runners get injured and give up.
That said, you also don’t need to spend £200+ on a carbon-plated race shoe as a beginner. A well-made everyday trainer in the £120-£150 range is the sweet spot for most new runners.
Best Running Shoes for Beginners – FAQs
What is the best running shoe for a complete beginner?
The Brooks Ghost 17 is our top recommendation for most beginner runners – it’s cushioned, versatile, durable and works well for a wide range of foot types. If you need stability support, the Brooks Adrenaline GTS 25 is the equivalent recommendation for runners who overpronate.
Should beginners run in neutral or stability shoes?
It depends on your gait. Runners with a neutral footstrike should use a neutral shoe – the Ghost 17 or Clifton 10 are both excellent options. Runners who overpronate should use a stability shoe – the Adrenaline GTS 25 or Arahi 8. The only reliable way to know which you need is a gait analysis.
How long do beginner running shoes last?
Most running shoes last between 400 and 500 miles. As a beginner building up from scratch, that’s likely to be 6-12 months depending on how quickly you increase your mileage. Signs it’s time to replace: loss of cushioning underfoot, increased soreness after runs, or visible wear on the outsole.
Can I use gym trainers for running?
You can, but it’s not ideal. Gym trainers are designed for multi-directional movement and are typically less cushioned and less supportive for the repetitive heel-to-toe motion of running. Starting out in proper running shoes significantly reduces your risk of injury and makes the early weeks of running more comfortable.
Should I buy running shoes a size bigger?
Generally yes – most runners go half a size up from their everyday shoe size to allow for toe room and foot swelling during runs. That said, fit varies between brands and models, so it’s always worth trying before buying rather than assuming a particular size will work.
Where can I buy beginner running shoes in Bath?
Running Bath is Bath’s specialist running store. We stock the full range of beginner running shoes from Brooks, HOKA, Asics, On Running and more. Our team will help you find the right shoe and you’re welcome to run in shoes on our treadmill before you commit. Book a gait analysis or just pop in – we’re open seven days a week.
Ready to Find Your First Running Shoe?
Come into Running Bath on the High Street in Bath and our team will help you find the perfect beginner running shoe. We’ll assess your gait, measure your feet and make sure you leave with a shoe that sets you up for injury-free running from day one. Shop Brooks – Shop HOKA – Book a gait analysis. Free UK delivery on orders over £60 – easy returns – expert advice in-store and online.
Also useful: Women’s Running Shoes – Men’s Running Shoes – Stability Running Shoes – Running Shoes for Wide Feet
Header photo by Steve Lieman on Unsplash