Running has seen a huge resurgence in popularity in 2024.
According to Business Of Apps, a leading information platform for the global app industry, Strava had 120 million registered users in 2023, with 2 million added every month, a trend which has continued to grow throughout 2024.
Running is a relatively accessible and affordable sport, but investing in a good pair of running shoes to minimise impact and protect your body from injuries is important.
With so much information out there, it can be difficult to know what to look for when searching for the best running shoes for beginners. Finding your perfect shoe can be tricky, from having a gait analysis to choosing the correct shoes for your preferred terrain.
In this guide, we’ve pulled together our top tips on choosing the perfect running shoes for beginners that are best suited to your running style, alongside recommending our top Gola running shoe styles to help you choose your perfect pair.
Prepare to pace yourself with Gola!
Table of contents:
What are good running shoes for beginners?
How to choose running shoes for beginners
Gola running shoes for beginners
What are good running shoes for beginners?
Every runner is different, so the best running shoes for you as a beginner are those that complement your natural running style and gait (more on what this is later), protecting you from injury.
When we run, an impact of the force of up to three times our body weight can travel up through the foot and lower leg, so it’s important to choose a supportive and well-cushioned running shoe that limits stress and strain on joints and muscles.
Opting for running shoes with a cushioned midsole or shock absorbing properties can help to reduce impact, absorb shock and reduce the risk of injury as a result.
How to choose running shoes for beginners
The best place to start when choosing running shoes is to find a pair that suits your natural running gait. But to know what suits it, let’s start by explaining what gait is.
What is your running gait?
Running gait, or running form, is simply the mechanical process of how your leg travels during one step. Improving your running gait will improve your efficiency and decrease your risk of injury.
An easy way to support your natural running gait is to choose trainers that work with it rather than against it, and the best way to do that is to have your gait analysed by a specialist.
What is a running gait analysis?
Running gait is determined by the extent to which you pronate.
Pronation is a word used to describe your body’s natural inward rolling of your foot every time you walk or run. It’s the body’s natural way of absorbing shock, and because of our individual biomechanics, everyone naturally lands differently.
You can have your running gait analysed for free in most local running stores, where you will be asked to run on a treadmill for around 30 seconds while a running shoe specialist records and analyses your running gait. They will recommend the type of running shoe that best suits your gait, which is typically categorised into one of three:
- Neutral – a neutral runner will pronate in a biomechanically correct way. Generally, the best shoes for these runners are neutral to complement their natural gait or cushioned to minimise impact.
- Overpronators – if you overpronate, your arch will collapse and roll inwards excessively every time you take a step. This is quite common in runners, and shoes that help support the inside of the foot and arch are the best choice to guide the foot into a more efficient position.
- Underpronators – an underpronator, also known as a supinator, will sit more on the outside of the foot through the gait cycle whilst the foot rolls inwards to a sufficient degree. Neutral cushioned shoes are the best option here to help absorb impact.
If you’re unable to get your gait analysed professionally, the wet footprint test can also help you to understand your running gait.
To do this, step into water and then onto a piece of paper, leaving a footprint. Study your footprint, paying special attention to the arch to better understand your running gait. You’re looking out for the following signs:
- Neutral runners will have a normal arch.
- Overpronators will have a low or flat arch
- Underpronators will have a high, rigid arch
Once you understand the type of gait you have, it will be much easier to find your perfect pair of running trainers.
Mileage and terrain
If you’re a beginner runner, you’ll also want to consider the terrain you’re most likely to run on and the miles you aim to do per week when choosing your shoes.
For example, if you love pounding the pavements, you’ll want a cushioned shoe to withstand the miles you plan on running as you build up your mileage. However, that same pair of shoes will probably be useless if you head to the trails, as they won’t offer the grip required to keep you on your feet!
If you can only invest in one pair, choose a pair best suited for the type of running you plan to do the most to prevent wearability and durability issues further down the line.
Gola running shoes for beginners
Now that you better understand your gait, the mileage you plan to cover, and your preferred terrain, it’s time to choose the perfect pair of shoes!
At Gola, we offer a great selection of shoes for beginner runners to kickstart your running journey. Whether you’re looking for a hybrid shoe to carry you straight from the gym to a leisurely stroll or building up to that first 5k goal, we’ve rounded up our top running shoe recommendations to help you achieve your running goals!
Alzir Speed – for running enthusiasts
Introducing the Alzir Speed, this versatile women’s running shoe is a sleek, superlight running trainer built with comfortable miles in mind.
Available in five stylish colourways, including Marine Blue/Vista Blue/Violet (pictured), its MotionFoam technology allows for a high-energy returning midsole that decreases fatigue and improves running gait.
With a durable two-piece rubber outsole, whether you’re building up to your first parkrun or wanting a comfortable shoe for building easy miles for a longer-distance goal, the Alzir Speed will not only minimise impact whilst maximising return, but it’ll also keep your feet cool during those longer miles thanks to its breathable upper. A great all-rounder, whether you’re beginning your running journey or looking for a comfortable ride for those easy miles.
Typhoon RMD – for those looking for a great running workout shoe
Available in men’s and women’s styles, the Typhoon RMD was created specifically with running in mind, so if you’re unsure where to start with a beginner’s running shoe, look no further!
A great training shoe, the trainer’s contoured design assists with movement, so whether you’re adding in some hill repeats or taking on your first interval session, it won’t disappoint.
Gola’s MotionFoam technology offers a high-energy return, which, when paired with superior cushioning and shock-absorbing properties, results in the perfect shoe for time spent on feet.
Finally, with a breathable upper crafted from 100% recycled polyester yarn and a 5% recycled rubber outsole, it’s kind to your feet and the environment, too!
Atomics 2 – for absolute beginners
The Atomics 2 is the running shoe you need if you’re beginning your running journey. A stylish design, it’ll carry you straight from a gym class to those first few miles on the road as you build up to that first 5k goal!
A shoe to help you move more and feel great, its pull tab loop makes it easy to pull on and off, whilst its breathable mesh-designed upper crafted from 100% recycled polyester yarn will keep your feet cool on the move.
An undoubtedly sleek style, it’s lightweight and stylish, looking just as great on your afternoon stroll as hitting the treadmill after work.
Draken – an inexpensive, versatile choice
Available for men and women, the Draken is the ideal trainer to start you off on your running journey. At a budget-friendly price, you can run confidently, knowing that your feet are cared for!
Featuring a breathable, 3D open-air mesh upper to keep your feet cool, this lightweight shoe also provides comfort and shock absorption. Its strategically designed outsole aids natural foot movement for a comfortable and efficient ride.
Ultraspeed – perfect for overpronators
The Ultraspeed offers a 40mm heel stack, with support and cushioning as its primary focus. An extremely lightweight shoe, its Gola MotionFoam technology offers a high-energy returning midsole, helping to reduce fatigue and improve stride.
A contoured design assists with fluid movement; whatever the distance, your run will feel comfortable, cool and stylish!
Men’s Thunder 2 ATR – perfect for those venturing on the trails
If you’re an adventure-loving runner, our men’s Thunder 2 ATR trainers tick all the boxes.
Crafted specifically for running, alongside many of the features you’ve come to expect from Gola running shoes, such as Gola’s MotionFoam technology for high-energy return, you’ll also find a water-resistant upper that’s perfect for damper, off-road terrain.
Pouron shock-absorbing heel and forefoot pads make for a comfortable ride on more difficult surfaces, whilst the durable two-piece rubber-lugged outsole provides essential grip.
Reduced weight and with comfort and support in mind, whether it’s a grassy finish at a race, or a full off-road adventure, the Thunder 2 ATR has you covered.
Shop Gola Performance to get you started on your running journey
Whatever stage of your running journey, you’ll find stylish, practical and comfortable running shoes at Gola for men, women and kids. Available in a wide selection of styles, sizes and colours, explore the collection today to find your perfect pair.
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