Should running shoes be a size bigger than my normal shoes?

Many runners end up half a size bigger than their everyday shoes, because feet swell a little when you run and your toes need room. Sizes vary between brands, so go by the fit, not the number on the box.

Can I start running in walking shoes or gym trainers?

For your very first walk/run sessions, comfortable sneakers you already own are fine. Once you’re running a few times a week, proper running shoes are worth it, because they’re built for the forward movement and repeated landings of running.

Do I need special running socks?

You don’t need fancy ones, but socks made from sports fabric rather than cotton help a lot. They stay drier and cause fewer blisters. Wear the socks you’ll run in when you try shoes on.

Do I need expensive running shoes?

No. The most expensive pair isn’t the best pair for you. A comfortable, well-fitting shoe from the regular range of a running brand is plenty for a beginner. Spend your effort on fit, not on features.

Running shoes for beginners: how to choose a pair that fits

The right first running shoe is one that feels comfortable the moment you put it on: about a thumb’s width of space beyond your longest toe, a heel that stays put without slipping, and nothing that pinches or rubs. You don’t need expensive or specialist shoes to start; you need actual running shoes, rather than fashion sneakers or old gym trainers, that fit your feet. A running shop is the easiest place to get this right, because you can try several pairs and jog in them before you buy.

Do you need running shoes to start running?

You don’t need running shoes for your very first walk/run sessions, but you’ll want a proper pair once you’re running regularly. Running shoes are built to cushion the repeated landings of running and to bend where your foot bends. Fashion sneakers, tennis shoes and worn-out trainers usually aren’t, and they can leave your feet, shins and knees feeling sore.

If you’re following a plan two or three times a week, getting a decent pair early is one of the best things you can do. Our guide on how to start running covers the rest of what you need, which isn’t much.

What should you look for in your first running shoes?

Look for comfort, a good fit and a shoe made for the surface you’ll run on. Use this checklist when you shop:

Feels comfortable straight away, with no “breaking in” needed.
About a thumb’s width of space in front of your longest toe.
Room to wiggle your toes.
Heel stays in place when you walk and jog.
Snug, not tight, around the middle of your foot.
No pressure points, pinching or rubbing anywhere.
Bends easily at the front, where your toes bend.
Made for the right surface: roads, treadmill or trails.

If a shoe ticks all of these and feels good when you jog in it, it’s a good choice. That matters far more than the brand, the color or the technology on the label.

How should running shoes fit?

Running shoes should fit snugly around your heel and the middle of your foot, with room for your toes to spread. Here’s how to check the fit, step by step:

Shop later in the day. Feet swell a little through the day and when you run.
Bring your running socks. Thick or thin socks change the fit.
Try both shoes on. Most people have one foot slightly bigger than the other. Fit the bigger one.
Lace them up properly. Snug, but not squeezing the top of your foot.
Check the toe space. Stand up and press on the front: you want about a thumb’s width beyond your longest toe.
Check the heel. Walk around. Your heel shouldn’t slide up and down.
Jog in them. On a treadmill, in the shop or on the sidewalk outside, if the shop allows it.
Compare at least two or three pairs. Your feet often tell you clearly which one feels best.

Should you go to a running shop?

Going to a running shop is the easiest way to buy your first pair, especially if you’re unsure. Staff at a good running shop can measure your feet, suggest a few shoes that suit you, and let you try them while moving. Some shops watch you jog or walk to help narrow the choice.

Tell them:

That you’re a beginner.
How often you plan to run and for how long.
Where you’ll run: roads, treadmill, trails or a mix.
Any foot, knee or leg problems you’ve had.

Don’t feel pressured to buy the first pair they bring or the most expensive one. The best shoe is the one that feels most comfortable on your feet. Once you know a model and size that works, buying online later is much easier.

Do you need road shoes or trail shoes?

Most beginners need road running shoes, because most beginner runs happen on pavement, paths, tracks or treadmills. Here’s the difference:

	Road shoes	Trail shoes
Best for	Pavement, paths, tracks, treadmills	Dirt, mud, rocks, steep or uneven ground
Grip	Smoother sole	Deeper, chunkier grip
Feel	Lighter and more flexible	Often firmer and more protective
For beginners	The usual first choice	Worth it if you mainly run off-road

If you run on easy, dry park paths, road shoes are usually fine. If your runs are mostly on muddy or rocky trails, trail shoes give you better grip.

What about flat feet or “overpronation”?

If you have flat feet or have been told your foot rolls inward, go by comfort first and get advice if you’re unsure. “Overpronation” just means your foot rolls in a bit as it lands, which is very common. Some shoes add more support for this, and a running shop can show you the options.

If you’ve had foot pain, or you use insoles from a specialist, bring them along and ask a physiotherapist or foot specialist for advice. Don’t buy a shoe that feels uncomfortable just because a label says it’s the “right type”. If running brings on aches in your legs, our guides to shin splints and knee pain explain what to do and when to get help.

How do you look after new running shoes?

Use your running shoes only for running, and let them dry naturally after wet runs. Wearing them all day, every day, wears them out faster. A few more tips:

Untie the laces to take them off, instead of pushing them off with the other foot.
Dry them at room temperature with the insoles out, never on a radiator or in a dryer.
Keep a note of how far you’ve run in them.

The Run app has shoe tracking built in: add your pair and it adds up the distance you run in them, so you know when they’re getting worn out. You can see that and other tools on the features page. When the time comes, our guide on when to replace running shoes explains the signs to look for.

The short version

Choose comfort and fit over brand, price and technology. Try several pairs later in the day, wearing your running socks, and jog in them before you decide. Most beginners need a road shoe, a thumb’s width of space at the toe and a heel that doesn’t slip. Get that right and your feet will thank you on every run.