Search ‘Running Shoes’ on Amazon and you will find over 50,000 results. Even if you filter for gender and select ‘road running shoes’, there are still over 3,000 shoes for you to select from. If you take 5 minutes to read each shoe’s review, you will spend 10 full days to complete the process.
It is an overwhelming task to navigate the world of running shoes, especially if you are new to the running world. It took me 5 years of reading reviews, trying different shoes, buying the wrong shoes, and learning about my feet to finally figure out what I look for in a pair of running shoes.
A good pair of shoes provide enough comfort to help you run and enough support to protect you from injury. Basic criteria to look for include size, cushioning, heel-toe drop, weight, pronation support, and cost. The ideal method of getting a new pair of running shoes is at local running stores.
My goal here is to prepare you to buy your first running shoe so I will tailor my information to just the basics that you need to know for a good pair.
If you are interested in diving into the detailed structure of running shoes, Runner’s World has a good article on the anatomy of a running shoe.
Criteria for a Good Pair of Running Shoes
As a pure beginner, you do not need in depth understanding of these criteria. Staff in a running store should know about them and recommend a shoe based on these criteria. The key for you is for the shoe to feel comfortable at this stage. I am just laying these out as background knowledge for your interest. You may skip to the next section and come back later as you progress.
Size
The shoe should fit your feet. (Duh!)
To find out whether the shoe fits, wear socks and try the shoes on, then do these.
Slip your thumb between the back of your foot and the back of the shoe. The thumb should barely fit in.
Lift the shoe to see if the width is snug enough so the shoe wouldn’t wobble.
Move your toes to check if there’s some wiggle room and your toes don’t feel constrained.
It’s also common for your left foot and right foot to have a different size, so make sure you try both feet. Use the larger foot for your decision making.
Your feet tend to expand when exercising so it’s generally better to get a size that is a little too big than a little too small.
Unfortunately, each generation within each model within each brand has their own sizing, so you will have to physically try the shoe for best results. I have worn shoes from sizes US 9 to 11.5 with the same feet. If you can’t physically try the shoes on, look for stores that offer free returns.
Cushioning
This is the padding under your foot.
There are typically 4 major styles in the market: Maximum Cushion, Moderate Cushion, Minimal Cushion, and Barefoot.
The running shoe industry has pivoted back and forth on which is the best style in protecting your feet. Some claim that the cushion is great for shock absorption to reduce pain, some claim that the extra cushion negatively affects your running form and may introduce more impact to your legs.
I have worn shoes from both ends and now I tend to choose Minimal Cushion shoes. However, I did put an effort to adjust my running form to adapt to this style.
For a beginner who lacks the muscle strength and flexibility to support running with Minimal Cushion shoes, it may be ideal to start off with better cushion before “graduating to” Minimal Cushion shoes.
Leg protection aside, a Minimal Cushion shoe tends to let your feet feel the ground a lot more. Some like this down-to-earth feeling while some like the feeling of running on pillows.
Heel-Toe Drop
This is the height difference between the heel and the forefoot. Running shoes typically vary from 0-12mm. The theory is that a low drop (0-4mm) promotes a mid to fore-foot strike (considered by many to be healthier), but this requires a higher demand to the Achilles tendon.
It took me a while to get used to low drop shoes when I first learned about them, but I feel better and less stress running in low drop shoes now. 4-8mm maybe a good starting point when you start running. As you develop a stronger Achilles tendon, I recommend slowly easing into low drop styles.
Weight
The technology has improved significantly, and I am amazed at how light running shoes have become compared with 10 years ago.
Studies have shown that every 100g increase in shoe weight translates to 1% increase in effort. I don’t find this significant enough for most recreational runners to worry about.
I investigated this weight issue only once when I was trying to qualify for Boston Marathon. Fortunately, I qualified 0.5% under the time limit, which I would give some credit to the lighter shoe I wore.
Most manufacturers use US size 10 for male and US size 8 for female as weight reference. I find the weights of running shoes typically average around 9.5oz/270g for male and 8.5oz/240g for female.
Now, I run in shoes at approximately 7oz/200g. I don’t find a big difference for heavier shoes until they weigh over 10oz/284g.
Pronation Support
When our feet hit the ground, it rolls slightly inwards to absorb the shock, this rolling movement is pronation.
Some level of pronation is normal, but excessive pronation (overpronation) may lead to injury. What is excessive? Generally, excessive is when your foot rolls all the way until your arch almost flattens out. This is quite common, especially for people with flat feet.
Stability or Motion Control (for severe cases) shoes are developed to support overpronation. They tend to be heavier with extra devices to control side-to-side motion.
Be aware that Stability shoes can be a double-edged sword. While you get the support you need, your legs lose the chance to develop stronger muscles for a healthier running form.
Neutral shoes are for the rest of the people who have basic pronation or supination (roll outwards)
Cost
A typical pair would range from $90-$130 at their regular prices. An older version would go for $50-$100 on sale. I have seen Nike Outlets selling prior year Nike Vaporflys for $35. I have also purchased a performance shoe such as the Nike Vaporfly 4% for $250.
What brands to look for
Modern running shoes involve high intensity research and development.
The following brands are good starting points when you are looking for your first pair of running shoes.
Nike, Adidas, New Balance, Brooks, Asics, Saucony, On Cloud, Mizuno, Hoka One One, and Altra
I’m not here to say the other brands are bad. There are many other good brands, I just filtered the common reputable ones so you have a smaller list to choose from.
What to Expect When Visiting a Running Store
When possible, I recommend getting your shoes from a running store. They might not provide the best deals, but they are the most likely to help you select a better fitting pair of shoes. It may be intimidating entering one for the first time. This is what to expect.
Friendly and knowledgeable. The staff in a running store typically have a passion in running and have helped many beginners fit their first shoe. It’s completely okay telling them that you aren’t sure what you are looking for, but just want to start running. They’ll probably chat with you to help you with your shoe selection and provide running tips.
Gait analysis. Many stores provide some sort of gait analysis for free, which is a look at your running form. This is optional and may take up to 15 minutes, but it provides a good reference for your shoe selection and an understanding of how you run.
Time to try on different shoes. You are not limited to picking one shoe and hoping that it works. I have been in running stores asking for 7 different shoes with different sizes before having an idea of what I want. I even left and returned another day before I made my decision.
Try shoes on a treadmill or a short jog outdoors. It is completely okay to try on the brand new shoes and go for a short jog on a treadmill or even outdoors. I find this to be common practice, at least in the stores I have been to. The short jog usually helps me feel my connection with the shoe, or whether there might be strange sensations.
Running group. Many running stores organize running groups that meet up regularly. They usually welcome newcomers. I recommend joining one if you want to find someone to run with or get some motivation. Shoe manufacturers also often test their newest models at these running groups. I find this to be a great perk.
I have joined the Super Jock n’ Jill running group for many years when I used to live in Seattle, and enjoyed every moment of it.
3 Shoe Examples for You to Start
Whether you are entering a running store to support local businesses or shopping online to support social distancing, you might be indecisive on which shoe to start with.
Here are 3 neutral shoes as the base line for making your shoe selection. I recommend picking any or all 3 of these to try on for your initial feel of a running shoe and compare with other potential targets of yours.
I do not receive commission from any of these shoes.
Moderate Cushioning / Heel-Toe Drop 10mm / M: 10.05oz 285g , W: 8.28oz 235g / Regular Cost $120 / Extra Wide Available
The Pegasus has a long history dating back to 1983 and most runners would have put on a pair of Pegasus’ at some point in their running career. I have also worn a couple versions of the Pegasus over the years.
Maximum Cushioning / Heel-Toe Drop 5mm / M: 8.7oz 247g , W: 7.1oz 201g / Regular Cost $130 / Wide Version Available.
From my online research, this pair seems to get good reviews for heavier people. This is the shoe to experience maximum cushioning. Some might get addicted, some might hate it.
Moderate Cushioning / Heel-Toe Drop 0mm / M: 8.5oz 241g , W: 6.9oz 196g / Regular Cost $130 / Naturally Wide Toe Box
I have been a fan of Altra since trying them 3 years ago and believe in their claim in cultivating better form and low-impact landing. In the last 2 years, I have worn 2 pairs of Escalantes and 4 pairs of Solstices, Escalante’s minimalist cousin. This is a zero drop shoe and I think every runner should give these shoes a try.
My purpose is to give you a starting point in your shoe research, so I do not have detailed reviews. There are hundreds of talented runners who gave reviews for these shoes online. You can Google them if you are interested in more detailed professional reviews.
These shoes have evolved over time, but the older versions have proven to be great shoes as well. If you find older versions that fit you, go for them!
How Long Do Running Shoes Last?
Most people will say it depends on the shoe and how you run. If you really want a number, most will reluctantly tell you that running shoes last an average of 300-500 miles.
For reference,
A beginner runner running 3 times a week for 30 minutes each will cover about 30 miles a month.
A recreational runner typically covers 50-100 miles a month.
A marathon runner may cover 150-200 miles a month.
Elite athletes may cover 250-500 miles a month.
As you run and update your form, you will have a better understanding of what type of shoe you want.
To avoid injury, it is also recommended to rotate your shoes often. This is for your muscles to get some variation from the repetitive motion of running.
You will be getting a second pair very soon. Don’t worry too much about getting the first pair wrong.
If You Are Getting Ready For The First Run
If you already have a pair of shoes that are acceptable for a run, go run in them for the first 2 weeks, or even the first 2 months. Your mileage is still limited at this point. It’s better to start your running than worrying about which running shoe to buy.
As you are ready to buy a new pair of shoes, notice how your whole foot and leg feels in your older pair. Then bring those shoes with you to a running store. From your description and the wear and tear of your shoe, the staff in the store would be able to give a better assessment in prescribing you a better matching shoe.
Conclusion
Running shoes provide the comfort to help you run and the support to protect you from injury. However, the idea of getting a perfect pair should not stop you from starting to run.
The best way to get a new pair is from your local running store. You should be comfortable entering one now.
If you are shopping online, knowing the criteria of a good pair of running shoes would be useful background knowledge.
When choices are overwhelming, start with the 3 shoes I recommended to kick off your shoe hunt.
Your first pair of running shoes should be a fun experience for you to learn the connection between you, your feet, and the ground. Very soon, you will be learning from your first pair and get your next pairs.
Ready to start your first run? Have a look at How to Become a Runner: A Comprehensive Guide for Your First Two Months and What is a Good Running Plan for Beginners? An Analysis of 6 Plans.
If you have other tips for buying running shoes, comment below!
Happy running!
