The best running shoes for beginners
The best first running shoes for new runners in the UK, under £150, and what actually matters when you're starting out.
Quick answer
For a first pair of running shoes under £150, our top pick is the ASICS Dynablast 6: balanced cushioning and built for road miles. The Saucony Ride 19 and Karhu Ikoni 3.5 are close behind. You don't need a carbon plate or a race shoe when you're starting out: a comfortable, cushioned everyday shoe is the best investment.
Our picks
- Top match
- Strong alternative
- Alternative pick£135
Ikoni 3.5
- Balanced cushioning
- Built for road miles
Fit True to size
301g 8mm drop
Our picks
- Top match
- Strong alternative
- Alternative pick
How they compare
| Shoe | Price | Weight (men's / women's) | Drop | Plate | Wide fit |
|---|---|---|---|---|---|
| ASICS Dynablast 6 | £115 | 276g / 238g | 8mm | None | No |
| Saucony Ride 19 | £140 | 255g / 218g | 8mm | None | Yes |
| Karhu Ikoni 3.5 | £135 | 301g / 242g | 8mm | None | Yes |
What matters when you're starting out
Comfort. Pick the shoe that feels best on a short test run. Comfort is the best guide we have to a shoe that suits how you move.
Cushioning. Softer shoes were linked to fewer injuries in a trial of 848 recreational runners.
A sensible price. The best everyday trainers cost £100–£150. Spending more mostly buys racing features you don't need yet.
What about heel drop?
One trial found that new runners in low-drop shoes had fewer injuries than those in standard 10mm shoes, while regular runners who switched to low drop had more. The takeaway: drop matters less than building up your running gradually.
Frequently asked questions
How much should I spend on my first running shoes?
£100–£150 buys an excellent everyday running shoe. Previous versions of popular models are often much cheaper and nearly as good.
Do beginners need carbon-plated running shoes?
No. They're built for racing and can feel unstable. Start with a cushioned everyday shoe.
Do I need a gait analysis before buying running shoes?
It isn't essential. Research suggests comfort is a better guide than foot type for most runners. If you find stability shoes more comfortable, that's a good reason to choose one.
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
- Nigg et al. (2015). Running shoes and running injuries: mythbusting and a proposal for two new paradigms. British Journal of Sports Medicine 49(20)
- 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)
- Malisoux et al. (2016). Influence of the heel-to-toe drop of standard cushioned running shoes on injury risk in leisure-time runners. American Journal of Sports Medicine
Header photo by Mathias Reding