The best running shoes for beginners with bad knees
The running shoes we'd pick for new runners with knee pain, and how to start running without making your knees worse.
Quick answer
For new runners with knee pain, our top pick is the adidas Supernova Rise 3, RunRepeat's "best overall" pick for knee pain. The New Balance Fresh Foam X More v6 and HOKA Gaviota 6 are close behind. We go with what independent reviewers pick for knee pain: a drop of 8mm or less, real cushioning and a stable base. Building up slowly matters even more than the shoe.
Our picks
- Top match£130
Supernova Rise 3
- Plush, high-stack cushioning
- Built for road miles
- A go-to for everyday miles
Fit True to size, narrow fit
RunRepeat“Best overall” for knee pain (Sept 2026)
272g 8mm drop
- Strong alternative£150
Fresh Foam X More v6
- Built for road miles
- A go-to for everyday miles
Fit True to size
RunRepeat“Best shock absorption” for knee pain (Sept 2026)
306g 4mm drop
- Also great£160
Gaviota 6
- Built for road miles
- A go-to for everyday miles
Fit True to size
RunRepeat“Best stability” for knee pain (Sept 2026)
291g 6mm drop
Our picks
- Top match£130
Supernova Rise 3
- Plush, high-stack cushioning
- Built for road miles
- A go-to for everyday miles
Fit True to size, narrow fit
RunRepeat“Best overall” for knee pain (Sept 2026)
230g 8mm drop
- Strong alternative£150
Fresh Foam X More v6
- Built for road miles
- A go-to for everyday miles
Fit True to size
RunRepeat“Best shock absorption” for knee pain (Sept 2026)
241g 4mm drop
- Also great£160
Gaviota 6
- Built for road miles
- A go-to for everyday miles
Fit True to size
RunRepeat“Best stability” for knee pain (Sept 2026)
244g 6mm drop
How they compare
| Shoe | Price | Weight (men's / women's) | Drop | Plate | Wide fit |
|---|---|---|---|---|---|
| adidas Supernova Rise 3 | £130 | 272g / 230g | 8mm | None | No |
| New Balance Fresh Foam X More v6 | £150 | 306g / 241g | 4mm | None | Yes |
| HOKA Gaviota 6 | £160 | 291g / 244g | 6mm | None | Yes |
What to look for
Comfort. Runners who pick the shoe that feels most comfortable tend to keep their natural way of moving, which may lower injury risk.
Cushioning on a stable base. In a trial of 848 runners, those in softer shoes had fewer injuries. Very tall, wobbly shoes aren't automatically better for knees, so look for cushioning on a wide, steady platform.
Starting out with sore knees
Most knee pain in new runners comes from doing too much too soon. A walk-run plan such as Couch to 5K builds up gently. Run on flat, even ground at first and keep easy runs truly easy.
Frequently asked questions
Is running bad for your knees?
Running itself is rarely the problem: most knee pain in new runners comes from building up too quickly. If you already have a knee condition, check with a physio before you start.
Should beginners with bad knees run on grass?
Softer ground can feel kinder, but uneven grass asks more of your knees and ankles. Smooth paths or tracks are a good middle ground.
When should I see someone about knee pain?
If pain lasts more than a couple of weeks, keeps getting worse, or comes with swelling, see a GP or physiotherapist before you buy anything.
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.
This guide is general information, not medical advice. If you're in pain, a GP or physiotherapist can tell you what's causing it.
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)
- NHS: Get running with Couch to 5K
Header photo by Mathias Reding