The best running shoes for Couch to 5K

How they compare

Our Couch to 5K shortlist

We've narrowed it down to five everyday trainers that suit new runners: comfortable from the first run, well cushioned, and priced between about £115 and £140. They are the Brooks Ghost, ASICS Novablast, Saucony Guide, HOKA Rincon and New Balance Ellipse.

Brooks Ghost: soft, smooth and dependable, with wide fits. ASICS Novablast: bouncier and lighter, for runners who enjoy a livelier feel. Saucony Guide: a gentle stability shoe if your feet roll inwards. HOKA Rincon: cushioned and easy-rolling, and the best value of the five. New Balance Ellipse: plush and comfortable for steady, easy runs.

The picks above rank them for a typical new runner. Take the quiz to see which suits your feet best.

What you need for Couch to 5K

Couch to 5K builds you up from walking to running 5K over nine weeks, with three runs a week. The NHS plan needs no special kit, but a proper pair of running shoes makes it more comfortable than trainers built for the gym or for fashion.

Comfort first. The shoe that feels best on a short jog is usually the right one. Cushioning helps with the impact of new running. A sensible price: the plan is short, so a good everyday shoe under £150 is plenty.

Will the same shoes last after Couch to 5K?

Yes. A good everyday running shoe lasts 500–800km, which covers Couch to 5K many times over. The shoe you buy now should see you through your first races too.

Frequently asked questions

Do I need running shoes for Couch to 5K?

You can start in any comfortable trainers, but running shoes are built for the impact of running and usually feel better as runs get longer.

How much should I spend on Couch to 5K shoes?

£60–£150. Previous versions of popular running shoes are often reduced and work just as well.

Can I do Couch to 5K in walking shoes?

For the early weeks, mostly walking, yes. Once you're running for several minutes at a time, a cushioned running shoe is more comfortable.

How we picked

Every shoe we track is scored on cushioning, stability, responsiveness, weight, drop, plate, width options and price. For this guide we ran that scoring for a typical runner with these needs and show the top three. No brand or retailer can pay to appear. How we rank.

Sources

1. NHS: Get running with Couch to 5K
2. Malisoux et al. (2020). Shoe cushioning influences the running injury risk according to body mass: a randomized controlled trial involving 848 recreational runners. American Journal of Sports Medicine 48(2)
3. Nigg et al. (2015). Running shoes and running injuries: mythbusting and a proposal for two new paradigms. British Journal of Sports Medicine 49(20)