Daily trainer for new runners

Saucony Ride 17

The Ride 17 can do almost everything you throw at it, making it a great beginner’s shoe.

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1. Read our detailed review of the Saucony Ride 17 here.

At the time of publishing this guide, the Saucony Ride 17 is arguably one of the best everyday trainers. We chose the Ride 17 over the Pegasus 41, Cumulus 26, Brooks Ghost 16, and the New Balance 880V14.

That’s because the Ride 17 is such a well-balanced shoe. The upper is neither too narrow nor too loose – it has just the right level of lockdown. While not very breathable, the insides don’t feel like an oven either.

The Ride 17's insole is made of Pwrrun+ E-TPU foam. It's thick enough to be replaced by a stability Orthotic.

The Ride 17's insole is made of Pwrrun+ E-TPU foam. It's thick enough to be replaced by a stability Orthotic.

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At the heart of the Ride 17’s cushioning is a midsole made entirely of Pwrrun+ – the same foam material that the Triumph 20 and 21 used. Except, the midsole is slimmer and firmer than the Triumph, and that’s a good thing.

The Ride 17 has ample cushioning up to a half-marathon, and it’s also versatile enough to be used as a tempo trainer. The firm-soft Pwrrun+ foam and mild midsole rocker work together to improve the transition efficiency.

In other words, if you’re starting slow, the Ride 17 has all the ride comfort that you need. On the other hand, once you pick up the pace, the rocker-shaped midsole kicks in to help.

Another benefit of the Pwrrun+ foam would be its temperature-neutral performance. Unlike some foams, the Ride 17 won’t stiffen in freezing temperatures. The expanded PU foam has proven long-term durability – adidas Boost uses a similar material as well.

The Ride 17 isn’t just a beginner-friendly shoe; it’s compatible with all levels of running experience.

Versatile trainer for new runners

Asics Novablast 4

The Novablast 4’s peppy ride and rocker midsole make it an excellent starter shoe.

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1. Read our detailed review of the Asics Novablast 4 here.

If you want more pep in the cushioning than the Ride 17, the Asics Novablast 4 should be on your radar.

This shoe is popular for a reason. The very tall stack heights (43 mm heel, 35 mm forefoot) make it extremely cushioned without feeling slow. The Flytefoam Blast+ foam midsole has a sense of deep cushioning and a satisfying rebound.

That’s not all. The high rocker angle of the midsole assists the gait cycle by ‘tipping’ the foot forward. This blend of cushioned + fast is what made the original Novablast successful, and the Novablast 4 further builds on that.

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The versatility means that the Novablast can do tempo workouts as well as recovery runs. While on the topic, the thick midsole has lots of cushioning comfort – even for a marathon.

There’s only one thing that a new runner needs to be mindful of. The upper has a narrower fit than say, a neutral trainer like the Ride 17 or Cumulus 26.

The snug fit works well during tempo runs, as it builds a seamless foot-to-midsole connection. But runners with wider feet should look elsewhere.

Softest trainer for new runners

New Balance 1080V14

If you want your first running shoe to be a soft one, it’s hard to go wrong with the 1080V14.

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The New Balance 1080V14 is an excellent starter shoe for long-distance runs. If you want your first running shoe with lots of mileage-friendly cushioning, the 1080 has a lot to offer.

Even if you’re not pulling high mileage in your early days of running, the 1080 V14 is also a versatile everyday trainer.

The latest generation 1080V14 gets a brand-new Fresh Foam X midsole that is more responsive than the 1080V13. The redesigned upper helps improves the ride too; we’ll get there in a minute.

There’s a rocker effect due to the relatively inflexible forefoot, so that means that the 1080 V14 performs well at speeds slower than 4:30 min/km (7:00 min/mile). Just don’t use it for interval training though – the midsole is too soft for those type of runs.

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There’s ample cushioning comfort for even a marathon, thanks to its 39 mm and 33 mm tall midsole stack.

We’ve often said in our reviews that the upper design plays a huge part in how the shoe behaves. The 1080V14 makes that evident in more ways than one.

Though the new upper stays true to size, it fits narrower than the V13. The mesh is spongier and slightly thicker than before, and the top of the forefoot is mildly stretchy. These updates make the upper tighter than before, so it does a better job of keeping the foot locked in.

This, in turn, improves the midsole responsiveness due to the better power delivery.

Certain colors – like the black-on-black – are available in three optional widths.

Cushioned trainer for first-time marathoners

Asics Superblast 2

The Superblast 2 is the high-end upgrade to the Novablast, but with the same beginner-friendly ride.

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(Editor’s note: The Superblast V2 is currently in short supply, so the Superblast V1 will do just fine.)

Wait, what? The Superblast 2? Isn’t this shoe too much shoe for a new runner?

Not at all. We see the extremely versatile Superblast as a gateway drug to more advanced running shoes (like plated marathon racers).

It has everything that most runners want and need, regardless of their experience level. New runners will appreciate the highly cushioned yet lightweight (8.8 ounces) midsole that makes all runs comfortable. Be it a marathon or an easy long run, the Flytefoam Turbo midsole has enough ride comfort on tap.

There are not many running shoes that manage to feel quick while being so cushioned. So for the Superblast 2 to manage both is a rare feat.

The Superblast 2 is a souped-up version of the Novablast 4.

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The firmer midsole base isolates the Flytefoam Turbo’s cushioning while facilitating quick transitions. The midsole has a distinct rocker-like quality, and that too, helps with efficient turnovers. The midsole has a heel-to-toe offset of 8 mm, so it won’t apply undue stress on the Achilles (and Calves) as some low heel drop shoes do.

The Superblast 2 is slightly different than the Superblast 1, though.

The forefoot is more breathable because of the changed mesh, and there’s more room inside. The ride is fairly similar, and the outsole grips better because of the forefoot re-design and new Asicsgrip compound.

Super shoe for first-time marathoners

adidas Adizero Adios Pro 3

This versatile marathon super-shoe is the most beginner-friendly of them all.

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1. Read our detailed review of the adidas Adios Pro 3 here.

The Adios Pro 3 is the most versatile ‘supershoe’ marathon (or half-marathon) racer – a shoe that combines a high-tech midsole foam (in this case, the Lightstrike Pro) with a propulsion system (Energy Rods).

However, unlike most racers fitted with a stiff Carbon plate, the Adios Pro 3’s ‘Energy Rods’ behave differently. The name is apt because the rods are exactly that – a set of stiff tubes that provide stiffness to the midsole but without the prescriptive nature of full Carbon plates.

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This unique setup allows most runners to take advantage of the Energy Rods while having most of the control. The fork-like tubes are easier to work through than plates from such as the Nike Vaporfly 3 and Saucony Endorphin Pro 4.

The Adios Pro 3 is beginner-friendly because it works well at all speeds and can accommodate different footstrike patterns and gait. For example, you can run slow and heel strike in the Adios Pro 3, and the midsole doesn’t collapse when you overpronate either. Comparable racers like the Asics Metaspeed Sky Paris and Nike Vaporfly 3 are less forgiving under less-than-ideal conditions.

And if you want to go fast – well, that’s what the bouncy Lightstrike Pro midsole and Energy Rods are for.

Trail running shoe for beginners

New Balance Hierro V8

The Hierro V8 is a great shoe to start your off-road runs in.

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The New Balance Hierro V8’s usefulness extends beyond the trail.

For example, if you live in the countryside, your preferred surface for running could very well be an unpaved gravel or wood-chip path. That’s where running shoes like the Hierro and Nike Pegasus Trail prove very useful.

Here, the Fresh Foam midsole adds plenty of ride comfort – be it road or unpaved flat trails. Also, the Hierro V8 is a road-trail hybrid, so it’s far more versatile than a serious trail running shoe – which it is not.

A full-length Vibram outsole protects the foot on uneven terrain while meeting its primary performance objective – that of dependable grip on the road and trail.

The soft upper isn’t all that different from a road running shoe. The padded heel and tongue secure the foot in comfort, whereas the true-to-size mesh upper creates a breathable interior. The toe-box and midfoot are reinforced for protection and durability.

Also see: Hoka Challenger 7.

Affordable trainer for beginners

Nike Winflo 11

This Pegasus-inspired trainer is an accessible way to get into running.

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The Winflo used to be priced in double digits, but it retails at $105 now. But then, the Winflo has kept up with the times.

The Zoom Winflo 11 has a full-length Nike Air over its EVA foam (Cushlon) midsole. On the road, that keeps the cushioning close to the foot.

When combined with the soft EVA foam midsole, there’s enough padding beneath to make the Winflo a daily beater capable of regular runs and the occasional long-distance session. These qualities make the Winflo 12 a great starter shoe.

The Winflo 11’s upper feels more substantial than the older Winflo versions. The new upper is based on the Pegasus 41, which means that there’s a plush tongue and heel along with the secure midfoot strapping system.

How we selected: What to look for

People become road runners for many reasons. For example, we’ve given footwear advice to readers who ran only cross-country or track and wanted to transition to road running.

At times, road running under certain external conditions such as unsuitable climate (extreme cold or heat) or infrastructure (lack of roads) may not be possible. So once a person relocates to an area with conducive conditions, road running becomes an accessible luxury. A lot of things that many runners take for granted – like paved sidewalks for example – may be a luxury elsewhere.

For many first-timers, running complements their preferred athletic activity like biking or swimming.

In the large majority of cases, keeping fit is a powerful motivation to take up running.

Running is a gift; it doesn’t take an expensive gym membership or fancy equipment. All you need is some apparel and a pair of reliable running shoes.

This is where it gets a bit tricky. With no footwear history to guide you, the task of buying your first pair of running shoes seems daunting.

Some people get a super-expensive running shoe, led by the reasoning that a higher price equates to a better product.

Don’t do that.

Once the $140 (retail price) barrier is breached, the law of diminishing returns kicks in. Instead of getting the most expensive product, focus on a shoe that’s a good starting point.

The New Balance 1080V13 has beginner-friendly road manners.

The first running shoe should be about finding the middle ground first and then building on that foundational experience.

Your footwear taste will evolve after a few hundred miles. The stamina, pace, and distance capabilities get better over time, and so does the shoe rotation.

Experience will tell whether you need a soft or firm shoe, lighter or heavier, snug or relaxed, and other things – like the preference for a particular heel drop.

This curated list helps find that starter running shoe. You might not like 100% of what the shoe offers, but it’ll provide a clearer sense of what more (or less) you prefer in your future shoe. For this edition, we’ve also recommended shoes for first-time marathoners (half or full). These recommendations are for experienced runners who are going to run a marathon (or half) for the first time.

So what are Solereview’s criteria for selection here?

Versatility: What if you had just one running shoe to do it all? For example, you can run on the road, track, treadmill, and even mild trails in shoes like the Saucony Ride 17 and Asics Novablast 4.

Neutral ride:  This list only contains neutral shoes that do not interfere with the gait cycle. This will also help you decide if you need a motion-control shoe in the future.

Heel-to-toe offset:  The heel drop is the difference in height between the thickest part of the heel and forefoot. The suggested shoes have a 6–10 mm offset; we have not included lower drop models as they may cause initial soreness.

Cushioning:  None of these models are overly soft or hard. This allows a safe assessment of the comfort level while building the experience required for a high-performance shoe. Of all the shoes on this guide, the Saucony Ride 17 is the firmest.

Stock availability:  Most countries will have at least one of the five models listed below. That’s why we have stuck to the popular brands and not the esoteric ones. The Asics Superblast 2 is currently an exception, so the last model will perform equally well – just in case you can’t find the V2.

As with all running shoes, buy a size that leaves a thumb’s width of margin in the front. And gradually build up your road running mileage; do not go from 0 – 30 miles in a single week!