Have you set out to start running this year and, walking into a sports store, you've been overwhelmed by an endless wall of colours, weird soles and exorbitant prices? You're not alone. Choosing running shoes is the most important material decision you'll make as a beginner, and getting it wrong hurts-literally and economically.
In this article we tell you everything you need to leave the store with the right pair in 2026, without ending up in the physio consultation after two weeks.
What you need to know before choosing running shoes
How to analyze your footprint at home
The most common mistake of the starting runner is to buy the most beautiful shoes or those worn by their favorite influencer. Before you look at colors or markings, you need to understand how your foot treads.
The simplest test is that of the footprint: wet the sole of the foot and step firmly on a dark cardboard. The mark it leaves tells you a lot.
If you see almost the entire floor, your arch is low and you tend to prone. If the central part almost does not appear, your arch is high and your foot absorbs impacts poorly. If the footprint is intermediate, you have a neutral footprint: the ideal starting point to start.
This test is indicative. If you have pain in the knees, ankles or sole of the foot from the first day, go to the sports podiatrist. He does a high-speed camera tape scan and, if you need it, prescribes you custom templates. In that case, always buy neutral shoes: combining corrective insoles with shoes for pronators is a recipe for further injury.
What terrain are these shoes for
This guide is for asphalt shoes. They defend well in parks or bike lanes with some dirt, but if your plan is to get into the mountains, you need trail. They are different categories with different soles, and using one on the ground of the other is a slip waiting to happen.
The technical concepts you do need to understand
Drop: Why It Matters More Than It Seems
The drop is the difference in height, in millimeters, between the heel and the toe of the shoe. To begin with, stay in a drop of between 8 and 10 mm.
It favors those of us who are the majority and protects the Achilles tendon and the twins. Low drops (0-4 mm) encourage a more natural tread, but require months of adaptation. It's not where you should start.
Midsole: the heart of the shoe
It's the foam between your foot and the ground. Each brand has its own: Asics uses Gel and FF Blast, Nike relies on React, Adidas on Boost, New Balance on Fresh Foam.
What matters is not the trade name but that the foam is generous, stable and suitable for your weight. If you weigh more than 80 kg (men) or 65 kg (women), you need models with more structure.
Type of tread: pronator, supinator or neutral
Most beginner runners are pronators: the foot sinks slightly inward on impact. The supinator, which leans outward, is much less frequent. The neutral tread, without deviations, is the ideal case.
Unless you've been diagnosed with severe pronation by a podiatrist, start with a neutral shoe. Pronator shoes have corrections that, if you don't need them, can cause other problems.
Size: the most expensive error
Your running size is not your street size. Your feet swell when you run, so you need space - you have to have a thumb's width between your longest toe and the toe. Always try them on at the end of the day, which is when the foot is most swollen, and with the technical socks you are going to wear.
The Best Running Shoes for Beginners in 2026
To start, look for what in the sector is called a daily trainer: a daily training shoe, well cushioned, neutral and without artifice. These models forgive technical errors, which are many at first.
Asics Gel-Cumulus
A classic that does not fail. Generous and very stable cushioning, it works well for almost any type of neutral or slightly pronating tread.
ASICS GEL-CUMULUS
Activo 
45%
COMPARAR PRECIOS POR TIENDA 4 TIENDAS
Nike Air Zoom Pegasus
Versatile and durable, it's probably the most proven daily trainer on the market and works for almost any beginner runner profile.
Saucony Ride
Lightweight and very docile. Good option if you want something less bulky without giving up protection.
Hoka Clifton
Rough appearance, but surprisingly light. Ideal if you are looking for maximum joint protection or have delicate knees.
Brooks Ghost
Very stable on hard terrain. Good choice if you have a strong footprint or run a lot on pure asphalt.
What you should not buy to start with are racing shoes with a carbon plate. They are designed to run fast with an already fine-tuned technique. Using them from scratch is punishing the twins and the Achilles tendon for no reason.
When to change your running shoes
Running shoes last between 600 and 800 kilometres. Foams degrade even if the exterior looks intact, so don't trust the look.
It is time to renew when the sole no longer has a pattern, the midsole has permanent wrinkles, when both shoes are resting on a table a limp clearly, or you begin to notice discomfort that you did not have before.
Common mistakes when choosing running shoes for beginners
Wear asphalt shoes in the mountains. Without proper traction, descents become Russian roulette.
Buy street size. We already said it, but we repeated it because it is the most expensive mistake.
Wash the shoes in the washing machine. It destroys the glues and deforms the structure. Brush, warm water and neutral soap.
Switch to minimalism in one fell swoop. Zero drop shoes require months of progressive adaptation. Without that prior work, stress fractures are almost guaranteed.
Buy a second pair from day one. With a versatile model you have more than enough to get you started.