running
By Jeremy Rellosa, a writer at the Strategist covering fitness and outdoors gear. He’s been writing about the outdoors since 2018 and was previously an editor at Outside.
Photo-Illustration: The Strategist; Photos: Retailers
The Strategist happens to be full of runners, so this week we hit the ground running (literally), testing tons of running gear and interviewing experts to give every kind of runner all the intel they might need. Welcome toRunning Week.
When people ask me about the running shoes that I would recommend to them, especially if they’re new to running, I often tell them to go with what feels comfortable. That might sound like an oversimplification, since there are other factors at play in choosing the right shoe such as price, category of shoe, and what kind of running you’ll be doing. But comfort is a good place to start. Everyone has their own unique foot shape and needs, and despite what the shoe hype or Instagram ads might tell you, there is not one single shoe that will work for everyone. David Salas, a doctor of physical therapy and contributor to the review site Doctors of Running, agrees and adds, “Try a couple of different kinds of shoes on your feet and just see what generally feels the best for you.”
And if you’re getting back into running again, think about what shoes have worked for you in the past. “Figure out what aspects you liked, whether it was a certain fit or if it was a certain amount of cushion or if it was a certain feeling,” says Nathan Brown, a physical therapist at Pineries Running Lab. “Try to describe that and use that to decide what your next shoes are, and if you can, go test them out.”
There are a few shoes that will work for new runners because their neutral features — such as ample cushioning and non-aggressive designs that won’t pitch your feet one way or another — provide a balanced experience for beginners and can help them figure out whether they want different features in the next pair they get. Below, I’ve rounded up the best shoes for beginners, based on my own testing (I’ve run at least 100 miles in all but two of the shoes below) and recommendations from running experts. I’ve also added picks and testing notes from Strategist staffers.
Since its debut in 1999, the Asics Gel-Nimbus has been a reliable staple in the running-shoe world, and it’s since attracted a base of devotees, myself included.I ran in the Gel-Nimbus in high school and throughout college, and they’re still my most-used daily trainer. It’s the shoe I would recommend first to a new runner. As I mention in my guide to running shoes, the Gel-Nimbus is known for its maximal cushioning, especially in the heel: You can feel it even while standing in it; as you rock back onto your heels, you can feel them sink in, almost like a supportive yet springy pillow. It has Asics’s signature gel pod in the heel for shock absorption, and also has a stretchy, socklike upper and roomy toe box. If you prioritize a cushioned, stable ride, the Gel-Nimbus is likely a good match for you.
The Hoka Clifton might be the most popular and recognizable running shoe of the last five to ten years. At a time when minimalist (i.e., barefoot Vibram) shoes were trending, the brand introduced the opposite kind of shoe, one with a large stack height — another way to describe how much cushion is “stacked” between your foot and the ground. Although Hoka has a reputation for offering the most cushioned shoes you can buy,the Clifton 9 has a smaller stack height compared to the Gel-Nimbus and won’t feel as plush, but it has an accommodating toe box that will fit most people’s feet, and it comes in wide sizing, too. Brown, who runs in the Clifton 9 himself, says you can see Hoka’s influence on other shoes —including some on this list. “Ten years ago Hoka was very unique, and now everyone makes shoes very similar to what you see in a Hoka shoe. Every shoe has a slight forefoot or full-length rocker, more than 30 millimeters of stack, and sole flaring on the outside of the shoe. They definitely started a trend of footwear design.”
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The Saucony Ride is another staple in the neutral shoe category, and I’ve found that each iteration of the shoe provides an even mix of support and responsiveness. It’s a traditional EVA (ethylene-vinyl acetate foam, commonly found in midsoles) trainer, and it’s about as neutral a shoe as you can get. I’ve put in over 180 miles in my current pair, and I throw them on when I want to cruise and keep an easy, steady pace. It also comes recommended by Salas, who says he prefers a trainer like the Ride for the bulk of his daily runs.
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While the Clifton 9 might be the most popular shoe in recent years, the Pegasus is by far the most iconic. It debuted over 40 years ago, and its classic design has made it a go-to pick as a neutral shoe for all types of runners, including beginners. The Pegasus isn’t a max-cushion shoe like the Gel-Nimbus, nor does it have the boxier shape of the Clifton. Like many of Nike’s athletic shoes, these generally work best with narrow feet (although you can get them in wide sizing). They have a slightly snappier, less-plush feel to their sole than either the Gel-Nimbus or Clifton. It’s a versatile shoe that can be used for long runs, short runs, and walking. If you’re new to running, the Pegasus is a great starter shoe because its neutral, straightforward design can inform what you might prefer in your next pair —be it one with a more aggressive rocker, one with more cushioning, or another pair of Pegs.
The Ghost is similar to the Saucony Ride in that it’s a reliable neutral shoe that runners of all levels will find useful as a daily training workhorse. Strategist writer Lauren Ro, who has been running for 17 years, says the Ghost is her “forever shoe.” When it comes to fit, the Ghost has a roomy toe box that might work best for folks with a narrower heel but a wider forefoot. “I have narrow feet but also bunions, and these accommodate them comfortably without feeling too wide or too narrow,” Ro says. “They’re lightweight, have good cushioning, help with my pronation, and I never think about them once they’re on. I use them mostly for walks and jogs in the park and will be wearing them in May when I’ll be running a half-marathon.”
If you prefer a soft, plush feel underfoot and want that sensation for every stride, you should check out a pair of New Balance 1080s. They come recommended by Strategist newsletter editor Ashley Wolfgang, who says that their cushioning has helped with her training: “When I first tried running in the New Balance 1080s, I thought they had too much cushion for my liking.” After she sustained a couple of injuries due to overuse, her physical therapist suggested she try them again as part of an easy return-to-running plan, noting that other clients love the shoe. “I surprised myself by how good they felt,” she says. “My short, easy runs felt even easier, and there was a noticeable difference in how my feet felt post-run when running in a less-cushioned shoe. I thought I’d switch back to another shoe once I increased my mileage again, but now that I’m back to 20-mile running weeks, I’m still wearing them on most runs.”The 1080 is also one of the most accommodating shoes you can get: It’s offered in narrow, medium, wide, and extra-wide sizing.
If you’re looking for a beginner shoe that you want to be able to use for daily training but also for some faster runs and workouts, I would recommend the Hoka Mach 6. It’s slightly narrower than the Clifton, but it has bouncy, responsive cushioning throughout the heel and the forefoot, and I find that it rewards a fast turnover (or cadence). I like using these for everyday training but also for tempo runs and track sessions. This would be a great option for the beginner runner looking for a faster shoe to use for races (Strategist managing editor Kelsie Schrader likes racing in the Mach 5, the previous version of this shoe).
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If you’ve tried a few running shoes but don’t like a ton of cushioning, I would recommend the Saucony Triumph. Unlike some shoes that are packed with foam underfoot, the Triumph has a forgiving, flexible forefoot that gives you a closer-to-the-ground feel. (If you like that feeling of pushing off the ground with your feet and feeling that forward rolling motion, you’ll like this shoe.) I use this shoe for days when pace doesn’t matter, particularly on days after I’ve had a string of runs in max-cushioned shoes, including some with carbon-fiber plates that cause my foot muscles to not work as much (I want to feel something!). I also found its durability great after a few seasons of training in them: After a hundred miles on streets here in New York, they still look brand-new.
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