The Complete Beginner's Guide to Running Shoes

Starting your running journey is exciting, but walking into a shoe store can feel overwhelming. With dozens of options featuring different technologies, cushioning systems, and price points, how do you know which running shoes are right for you? This comprehensive guide breaks down everything beginners need to know about selecting their first pair of proper running shoes.

Why Running-Specific Shoes Matter

Before we dive into the details, let's address a common question: can't I just run in my regular sneakers? While you technically can run in any shoes, running-specific footwear is designed to handle the unique demands of the activity. Running creates impact forces of two to three times your body weight with every step. Over thousands of steps, inadequate footwear can lead to discomfort, fatigue, and even injury.

Running shoes feature specialised cushioning that absorbs shock, midsole technology that returns energy, and outsoles designed for the linear motion of running. Investing in proper running shoes is one of the best decisions you can make for your running journey.

Understanding Cushioning Types

Cushioning is arguably the most important aspect of a running shoe, and different brands use different technologies to achieve it. Here's what you need to know about the main cushioning types:

Foam Cushioning

Most modern running shoes use some form of foam in their midsole. EVA (ethylene-vinyl acetate) foam has been the industry standard for decades, offering lightweight cushioning at affordable prices. However, newer "super foams" like Nike's ZoomX, Adidas BOOST, and New Balance Fresh Foam X provide superior energy return and durability.

Cushioning Level

Running shoes range from minimal cushioning to maximum ("max") cushioning. For beginners, we recommend starting with moderate to high cushioning shoes. These provide forgiveness for developing running form and protect your body as it adapts to the new stresses of running.

• Minimal cushioning: Best for experienced runners with efficient form who want to feel the ground
• Moderate cushioning: A balanced option suitable for most runners and distances
• Maximum cushioning: Ideal for beginners, heavier runners, or those running long distances

Finding the Right Fit

Even the most technologically advanced shoe won't help you if it doesn't fit properly. Proper fit is crucial for comfort and injury prevention. Here are the key fit points to check:

Length

Your running shoes should be about half a size to a full size larger than your casual shoes. This extra room accommodates foot swelling during runs and prevents your toes from hitting the front of the shoe during downhill sections. You should have roughly a thumbnail's width of space between your longest toe and the end of the shoe.

Width

Your foot should feel secure without being squeezed. The shoe should hold your heel firmly while allowing your forefoot to spread naturally. If you have wide feet, look for shoes labelled as "wide" or with a roomy toe box.

Heel Lock

Your heel should feel locked in place without slipping. Excessive heel movement leads to blisters and instability. If a shoe fits well everywhere except the heel, try different lacing techniques before moving to another model.

Support and Stability Features

Beyond cushioning and fit, consider what level of support you need. This relates to your foot mechanics, particularly how your foot rolls when it strikes the ground (called pronation). We have a detailed guide on pronation if you want to learn more.

Neutral Shoes

Neutral running shoes have consistent cushioning throughout the midsole. They work well for runners with neutral pronation or mild underpronation (supination). Most beginners do well in neutral shoes unless they have known foot mechanics issues.

Stability Shoes

Stability shoes include features like medial posts or guide rails to control excessive inward rolling (overpronation). If you have flat feet or notice excessive wear on the inside of your current shoes, stability shoes might be beneficial.

Drop and Stack Height

Two terms you'll encounter when shopping are "drop" and "stack height." Drop (or heel-to-toe offset) refers to the difference in cushioning height between the heel and forefoot. Traditional running shoes have a 10-12mm drop, while lower drop shoes (4-6mm) encourage a more midfoot strike pattern.

For beginners, we recommend sticking with traditional drop shoes (8-12mm) until you develop consistent running form. Transitioning to lower drop shoes too quickly can stress your Achilles tendon and calves.

Stack height refers to the total amount of material between your foot and the ground. Higher stack shoes offer more cushioning but may feel less stable. Lower stack shoes provide better ground feel but less protection from impact.

Budget Considerations

Running shoes range from around $120 to over $350 in Australia. You don't need to buy the most expensive option to get a quality shoe. Mid-range shoes ($150-$220) from reputable brands offer excellent cushioning, durability, and features for beginner runners.

Consider these tips for getting value:

• Last season's models often offer the same performance at reduced prices
• Sign up for retailer newsletters to catch sales and discount codes
• Invest in one quality pair rather than multiple cheap pairs
• Consider the cost-per-kilometre: durable shoes that last 600km are better value than cheap shoes that wear out at 300km

Getting Started

Armed with this knowledge, you're ready to find your first pair of running shoes. Visit a specialty running store if possible – staff can assess your gait and recommend appropriate options. Take your time, try multiple pairs, and trust how they feel on your feet.

Remember, the best running shoe is the one that fits your foot, matches your running style, and feels comfortable from the first step. Happy running!