How to Choose the Right Running Shoe: A Beginner's Guide

Today, we're diving into a comprehensive guide for picking the right running shoe based on your specific needs and style. If you're new to running and want to take it more seriously, this blog’s information is a great way to start. Choosing the right pair of shoes is one of the most important decisions you can make to get started on the right foot. We know it can be a bit overwhelming and confusing, so hopefully, this guide will clear up some of that uncertainty for you. We’ve got some great options from On, Hoka, Brooks, and more, so let’s get into it!

Understanding Your Foot Type and Running Style

The first thing you need to consider when getting new running shoes is understanding your foot type and running style. In other words, how your feet absorb impact and how much support you need.

If your feet point inward when you run and you’re landing on the inner edges of your feet, you’re experiencing overpronation. In this case, you’ll want a shoe that provides lots of stability and motion control. For this, Brooks shoes are going to be your best bet. They feature their exclusive GuideRails™ technology in the heel cup, which helps keep your foot locked in place and prevents excessive movement. As your foot lands, the GuideRails™ correct any overpronation and keep your foot in a neutral position while still offering plenty of cushioning. One of Brooks' most popular shoes, the Adrenaline GTS, is an excellent example of this technology in action.

On the other hand, if your feet point outward when you run, you're dealing with underpronation or in another term, supination. For this, you’ll need a shoe with extra cushion to counteract the pressure you place on the outer edges of your feet. While cushioning is important, you don’t want too much of it. If the sole is too soft, your foot won’t absorb shock as effectively. On and Hoka are top choices for proper cushioning with a wider base, which offers a larger landing area. The Hoka Gaviota and On Cloudrunner are great middle-ground options, providing a balance of cushioning and support. These shoes are also a solid choice for long-distance runners, if that’s your goal.

If you’re lucky enough to have a neutral foot strike, where your feet don’t overpronate or underpronate (supinate) and point straight ahead, you’ve got it easy! Most running shoes will work well for you, but there are still a few other factors to keep in mind.

Heel Striking and Foot Landing

One thing to keep in mind is that when your foot comes down, you want to be landing on the balls of your feet, not your heels. Heel striking can cause extra stress on your ankle and knee joints over time. To help correct this, Hoka shoes like the Clifton come with a feature called the MetaRocker. This curvature under the forefoot helps create a smooth heel-to-toe transition, which can help you improve your running form and reduce the risk of injury.

Running Surface Considerations

Another important factor to consider is the surface you’ll be running on. If you're running on pavement in a city or town, you’ll want a road running shoe. These shoes offer enough cushion and shock absorption to protect your feet from the hard surfaces over long distances. If you’re running on grass or trails, however, you’ll need a trail running shoe. These shoes have deep tread and lugs on the outsoles, which provide excellent traction and grip on uneven surfaces, while also offering strong ankle support.

We wouldn’t recommend using a road shoe for trail running, or vice versa, as it can cause wear on the outsoles or even lead to injury. For trail running, we highly recommend the Salomon Speedcross with GORE-TEX®. These shoes are incredibly durable and comfortable, and they tend to fit most foot sizes without causing discomfort or cramping.

Orthopedic Options for Foot Conditions

All of the shoes mentioned are excellent choices for beginner runners who are finding their footing. They’re also orthopedic-friendly, making them a great option for anyone dealing with pre-existing foot conditions like plantar fasciitis. Be sure to check if the shoes you choose match your arch type—whether you need more cushioning or a flatter base. Look for shoes with an underfoot rocker if you have a higher arch or a more neutral base for flatter feet.

Final Tips for Shopping for Running Shoes

That’s just about everything you need to know before shopping for your perfect pair of running shoes! If you’re buying them in-store, work with your knowledgeable running shoe specialist to find the right fit and features. If you’re shopping online, do some extra research to make sure you’re making the right choice.

You can find all of these great shoes at any of our Peter Glenn locations or online at PeterGlenn.com.

Good luck, and happy running!