If you're new to running, choosing your first pair of trainers shouldn't feel more daunting than the run itself.
But, a quick search for running shoes can leave you with more questions than answers. With countless features, technologies and technical terms to navigate, it's not always obvious where to begin.
For example, if you're buying your first pair of running shoes, you may come across terms like stack height and heel-to-toe drop. Don't worry if they're unfamiliar – we've included a handy guide at the end of this article explaining the key running shoe features and what they mean in practice.
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The good news is that you don't need the most expensive running trainers on the market to get started. Equally, if investing in a premium pair gives you the motivation to lace up and get out the door, that can be money well spent.
As a qualified fitness expert and professional-level athlete, trainers are a huge part of my life. I wear them every day, whether I'm training, coaching or simply heading out for a walk.
And, while performance is important, there's no denying that feeling good in your running trainers can provide an extra boost of confidence when you're building a new habit.
Over the years, I've tested trainers across every price point and experienced plenty of highs and lows along the way.
I've run in shoes with towering stacks of foam that left me feeling unstable, pairs that rubbed in all the wrong places and trainers that gave me blisters before I'd barely made it out of the front door.
Thankfully, I've also found trainers that felt comfortable from the very first run and made me look forward to the next one – and that's exactly what I've looked for in this round-up.
Best running trainers for beginners at a glance
- Best overall running trainers for beginners: HOKA Clifton 10, £95
- Best cushioned running trainers for beginners: ASICS Superblast 3, £199.99
- Best everyday running trainers for beginners: New Balance Ellipse, £129.99
- Best stability running trainers for beginners: Saucony Guide 19, £112
- Best value running trainers for beginners: Reebok FloatZig Double, £79.20
- Best running trainers for beginners building mileage: Mizuno Neo Zen 2, £83.99
- Best trail running trainers for beginners: Keen Roam trail running shoe, £130
- Best budget running trainers for beginners: ALLSWIFIT non-slip lightweight running shoes, £33.99
- Best stylish running trainers for beginners: Adidas Evo SL, £130
- Best barefoot-style running trainers for beginners: Xero HFS II, from £72
- Best affordable running trainers for beginners: NORTIV ActiveBreeze running shoes, £37.99
What are the best running trainers for beginners?
You'll find trending running trainers from brands including Adidas, New Balance and Puma, many of which you'll spot at your local parkrun and on gym floors across the country.
Many of the trainers featured here are available in both men's and women's styles, often with different colourways and fit profiles, which I've highlighted where relevant throughout my reviews.
While performance remains the priority, plenty have also become style favourites, with the latest releases available from retailers such as Size?, Sports Direct, Footasylum and MyProtein.
Our round-up caters to a range of budgets, too. If you're happy to invest in a premium pair from HOKA, Saucony or ASICS, you'll find options that can comfortably take you from your first run all the way through to race day.
If you'd rather not spend £100-plus on your first pair, we've also included more affordable options that still deliver comfort, support and durability for beginner runners.
Of course, running trainers are only one piece of the puzzle. If you're building a beginner-friendly running set-up, be sure to check out our guides to the best running socks, best running belts, best running water bottles, best hydration vests and best running backpacks, all tested by our experts to help make your runs more comfortable.
Don't forget the essentials: check out every running product and supplement I've personally rated 5/5 stars before your next run.
When you're just starting out, the goal isn't to shave minutes off your race time – it's to find a pair of running trainers that help you take that first step, build confidence and enjoy running enough to stick with it.
How we tested
The best running trainers for beginners need to work just as well for someone starting their Couch to 5K journey as they do for someone who already runs regularly. That's why I wanted this testing process to reflect a range of ages, fitness levels and running goals.
Alongside my own testing, I enlisted the help of my mum and stepdad, both in their 60s, who joined me for a series of light jogs and run-walk sessions.
Members of the Good Food team also helped put the trainers through their paces, including our reviews editor Lydia Anderson, who tested shoes while getting back into jogging.
My training partner tested selected styles both in the gym and outdoors. As someone who runs regularly while managing an injury, he was able to provide feedback on cushioning and long-term comfort.
Between us, we tested the trainers on pavements, park paths, grass, trails, treadmills and during gym sessions.
I personally wore them everywhere from the wet countryside back home in Scotland to London's busy urban running routes when I returned to work.
Throughout testing, we assessed comfort, fit, cushioning, stability, versatility, durability and value for money to identify the best running trainers for beginners.
Best running trainers for beginners for comfort, stability and value
Hoka women's Clifton 10 trainer
Available from Footasylum (£95)
Best running trainers for beginners
Pros:
- Excellent cushioning
- Lightweight and breathable
- Comfortable straight out of the box
Cons:
- High stack height takes some getting used to
- Not designed for overpronation
Star rating: 5/5
I used them for a mix of easy runs and walk-run sessions, and the plush cushioning made every landing feel soft without making the shoe feel unstable.
The updated jacquard mesh upper is comfortable from the first wear, while the 8mm heel-to-toe drop helps create a smooth transition through each stride, particularly if you naturally land on your heels. Despite the generous cushioning, they still feel surprisingly lightweight.
They're not the right choice if you need a stability shoe, but for beginners looking for a comfortable, forgiving road running trainer, the Clifton 10 is one of the best I've tested.
Available from:
ASICS SUPERBLAST 3 men's fast running shoes
Available from Sports Direct (£199.99)
Best premium cushioned running shoe
Pros:
- Outstanding cushioning
- Lightweight despite the high stack
- Excellent breathable upper
Cons:
- More expensive
- High stack takes some getting used to
- Neutral shoe isn't ideal for overpronators
Star rating: 5/5
These feel every bit like a premium running shoe. I am usually a women's 6.5, so sized up to these men's shoes, but there are women's styles available. I tested these on longer training runs and the cushioning delivered a soft landing with plenty of bounce.
The engineered woven upper feels light and breathable, while the wing-fit tongue and asymmetrical lacing create a really secure fit without pressure points. Despite the generous cushioning, they never felt overly heavy on foot.
The biggest drawback is the price. At nearly £200, they're hard to justify if you're just starting out. But, if you're training regularly and want one of the most cushioned, responsive road shoes available, these are impressive.
Available from;
New Balance NB Ellipse running shoe men's
Available from Sports Direct (£129)
Best daily running shoe for beginners
Pros:
- Soft Fresh Foam X cushioning
- Stable, forgiving ride
- Comfortable for everyday mileage
- Versatile enough for walking and gym use
Cons:
- More expensive than entry-level trainers
- Limited technical information available
- Long-term durability is still unproven
Star rating: 4.5/5
If you're looking for one shoe to do a bit of everything, this is a great choice. I found the Fresh Foam X midsole soft and forgiving on easy runs, taking the sting out of harder surfaces without feeling overly squishy.
The ride feels well balanced, making it particularly reassuring for new runners who want comfort without sacrificing stability. It's also versatile enough to wear for walking, gym sessions and everyday use, which adds to its appeal.
Although it's pricier than some beginner trainers, the cushioning and all-round comfort help justify the cost. If you're starting a running routine and only want one pair of shoes, this is one of the strongest options I tested.
Available from:
Saucony women's Guide 19
Available from MyProtein (£112)
Best stability running shoe for beginners
Pros:
- Excellent stability without feeling restrictive
- Soft PWRRUN cushioning
- Wide, confidence-inspiring platform
- Vegan-friendly with recycled materials
Cons:
- Premium price
- Heavier than lightweight trainers
- Neutral runners may not need the added support
Star rating: 4.5/5
If you're prone to overpronation or simply want a little more reassurance underfoot, these are among the most confidence-inspiring shoes I tested. The wide platform and high sidewalls gently guide your stride without making the shoe feel stiff or overcorrective.
The cushioning keeps runs comfortable over longer distances, while the engineered mesh upper feels soft and breathable from the first wear. Despite being a stability shoe, it still feels smooth and comfortable enough for everyday walking as well as running.
They aren't the lightest trainers here, and the extra support won't be necessary for everyone. But, if you're looking for a stable, comfortable daily trainer that helps build confidence as your mileage increases, these are an excellent choice.
Available from:
Reebok Floatzig Double women's shoes
Available from Reebok (£79.20)
Best value max-cushioned running shoe
Pros:
- Plush dual-density cushioning
- Stable, confidence-inspiring platform
- Comfortable from the first run
- Excellent value at the sale price
Cons:
- High stack takes some getting used to
- Less responsive for speed sessions
- No wide-fit option
Star rating: 4.5/5
If comfort is your priority, these are a fantastic buy. I found the SuperFloat+ cushioning noticeably soft underfoot, taking the sting out of road running while still feeling stable thanks to the wide StableStack platform.
The engineered mesh upper is breathable and the padded heel collar adds to the plush feel, making these particularly comfortable on longer, easy-paced runs. Despite the generous cushioning, they never felt overly bulky or unstable.
The high stack won't suit everyone, especially if you prefer a firmer, more responsive shoe, but at the current sale price they offer outstanding value for anyone looking for a comfortable everyday running trainer.
Available from:
Mizuno Neo Zen 2 women's running shoes
Available from SportsShoes (£83.99)
Best value cushioned running shoe
Pros:
- Lightweight at just 205g
- Soft, responsive Enerzy NXT cushioning
- Smooth heel-to-toe ride
- Excellent value at the sale price
Cons:
- Neutral support won't suit overpronators
- Road running only
- No wide-fit option
Star rating: 4.5/5
These feel surprisingly lively for such a well-cushioned shoe. The nitrogen-infused Enerzy NXT foam delivers a soft landing with plenty of bounce, while the lightweight build keeps the shoe feeling quick and effortless over longer runs.
I also liked how naturally the shoe rolled through each stride. Mizuno's Speed Assist technology encourages a smooth heel-to-toe transition, making it particularly comfortable for beginners building up their mileage.
The neutral design won't suit runners who need extra stability, but at the current sale price, this is one of the best-value cushioned road shoes I tested.
Available from:
KEEN men's Roam trail running shoe
Available from KEEN (£130)
Best beginner trail running shoe
Pros:
- Excellent grip on mixed terrain
- Wide toe box for extra comfort
- Soft QuantumFoam cushioning
- No break-in period
Cons:
- Expensive
- Heavier than road running shoes
- Trail outsole isn't ideal for road-only running
Star rating: 4/5
If you're new to trail running, these inspire confidence straight away. I found the QuantumFoam midsole soft enough for longer runs without feeling unstable, while the generous toe box gave my feet plenty of room on uneven ground.
The outsole grips confidently across gravel, woodland paths and muddy sections, making them feel much more secure than a standard road shoe. They also felt comfortable from the first run, with no noticeable break-in period.
They're a little heavier than road trainers and won't suit runners who stay on tarmac, but if you're planning to explore trails, these are one of the most beginner-friendly options I tested.
Available from:
ALLSWIFIT women's lightweight comfort running shoes
Available from Amazon (£39.99)
Best budget running trainers for beginners
Pros:
- Excellent value
- Soft, well-cushioned ride
- Lightweight and breathable
- Wide, stable platform
Cons:
- Less proven than established running brands
- Long-term durability is unknown
- Some runners may need to size up
Star rating: 4/5
For under £40, these are surprisingly impressive. I found the thick supercritical foam cushioning soft and comfortable on easy runs, while the wide platform made them feel stable and confidence-inspiring from the first wear.
The breathable jacquard mesh upper keeps things cool, and despite the generous cushioning, the shoes feel lightweight enough for beginners building up their mileage. They also double up well for walking and gym sessions.
The main compromise is that ALLSWIFIT isn't an established running brand, so there's less evidence on long-term durability than you'll get with bigger names. Still, if you're looking for an affordable first pair of running shoes, these offer excellent value.
Available from:
Adidas Adizero Evo SL
Available from Size? (£130)
Best lightweight running trainer
Pros:
- Exceptionally lightweight
- Responsive Lightstrike Pro cushioning
- Breathable upper
- Great for faster runs
Cons:
- Less stable than traditional daily trainers
- Heel can feel wobbly at slower paces
- Runs slightly small for some
Star rating: 4/5
If you like a fast, lightweight shoe, this is a lot of fun to run in. I found the Lightstrike Pro midsole delivered plenty of bounce and energy, making tempo runs and quicker sessions feel noticeably easier than in heavier daily trainers.
The breathable upper keeps your feet cool and the shoe feels light from the first step. That said, it doesn't offer the same reassuring stability as more cushioned beginner shoes, particularly when jogging at an easy pace or walking.
It's best suited to runners who already have a few miles under their belt and want something quicker for training. Beginners may be better off with a more forgiving daily trainer, but if speed is your priority, this is an excellent option.
Available from:
Xero Shoes HFS II women's running shoes
Available from Amazon (from £72)
Best barefoot running shoe for beginners
Pros:
- Wide foot-shaped toe box
- Lightweight design
- Zero-drop platform
- Outstanding 5,000-mile sole warranty
Cons:
- Very little cushioning
- Requires a gradual transition
- Sizing can be inconsistent
Star rating: 4/5
These are a great introduction to barefoot running, but only if that's what you're looking for. The wide toe box gives your feet plenty of room to move naturally, while the zero-drop platform encourages a more natural running style than traditional cushioned trainers.
At around 235g, they feel impressively light, and the flexible sole gives excellent ground feel. However, the minimalist design means there's very little cushioning, so I wouldn't recommend jumping straight into longer runs if you're used to conventional running shoes.
The 5,000-mile sole warranty is a real standout and suggests these are built to last. Just be prepared to ease into them gradually, as the transition to barefoot running takes time.
Available from:
NORTIV 8 women's road running shoes ActiveBreeze
Available from Amazon (£37.99)
Best affordable running trainers for beginners
Pros:
- Excellent cushioning for the price
- Lightweight and breathable
- Wide, stable platform
- Reflective details for low-light runs
Cons:
- Long-term durability is unproven
- Sizing can vary slightly
- Mesh upper isn't as premium as bigger brands
Star rating: 4/5
It's rare to find a running shoe this comfortable at under £40. I found the cushioned EVA midsole soft and forgiving on easy runs, while the wide platform and deep heel cup made them feel reassuringly stable from the first wear.
The breathable jacquard mesh upper kept my feet cool, and despite the generous cushioning the shoes still felt lightweight enough for beginners who are building confidence. Reflective detailing is another thoughtful touch if you're running in the early morning or evening.
They don't have the proven track record of the bigger running brands, but for anyone starting out on a budget, these offer outstanding comfort and value.
Available from:
Common running shoe terms explained
Running shoes come with plenty of technical terminology, but understanding a few key terms can make it much easier to find a pair that suits your feet, running style and goals. Here's what the most common phrases mean.
Stack height
Stack height refers to the amount of material between your foot and the ground. A higher stack height usually means more cushioning and greater impact protection, making it a popular choice for long runs and everyday comfort. Lower stack heights offer a firmer, more connected feel underfoot and can improve ground awareness.
Heel-to-toe drop
Measured in millimetres, heel-to-toe drop is the difference in height between the heel and forefoot. Shoes with a higher drop (typically 8-12mm) tend to reduce the load on the calves and achilles, while lower-drop shoes encourage a more natural foot strike and place greater demand on the lower legs. Neither is inherently better – it's about finding what feels comfortable for you.
Overpronation
Pronation is the natural inward roll of the foot as you land. Overpronation happens when the foot rolls inward more than usual, which can affect alignment and stability for some runners. Stability running shoes are designed with extra support to help limit excessive inward movement.
Supination
Also known as underpronation, supination is when the foot rolls outward rather than inward during your stride. Because less of the foot is used to absorb impact, supinators often benefit from well-cushioned neutral shoes that provide shock absorption without additional stability features.
Toe box
The toe box is the front section of the shoe where your toes sit. A roomier toe box allows your toes to spread naturally, which many runners find more comfortable, particularly on longer runs when feet can swell. A narrower toe box offers a snugger, more performance-focused fit but may not suit wider feet.
Zero-drop platform
A zero-drop shoe has no difference in height between the heel and forefoot, keeping the foot level with the ground. This design encourages a more natural running position and is popular with some trail and minimalist runners. However, if you're used to traditional running shoes with a higher drop, it's best to transition gradually to allow your calves, feet and achilles tendon time to adapt.
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source https://www.bbcgoodfood.com/review/best-beginners-running-trainers
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