Choosing your first running shoes is critical to avoid injuries and progress steadily. 80% of beginners wear unsuitable shoes, which can cause knee pain, plantar fasciitis and early dropout.
This complete guide explains how to identify your foot strike (pronation, supination, neutral), pick appropriate cushioning for your weight and terrain, and avoid common purchase mistakes.
🔍 Identify your foot strike
Check old shoes for wear pattern: inner wear = pronation, outer wear = supination, central wear = neutral.
Test 2: Wet footprint
Walk barefoot on a wet floor and observe your footprint:
- Full footprint → pronator (needs support)
- Heel + toes only, empty arch → supinator (needs cushioning)
- Between the two → neutral
Test 3: Visit a specialty store
The most reliable option but takes ~30 minutes.
Specialty running stores often perform a treadmill gait analysis with cameras. It's usually free and very accurate.
📊 Major categories
1. Road / Urban shoes 🏙️
For whom: Most beginners running on pavement and sidewalks.
- Cushioning: Moderate to high — absorbs impact on asphalt.
- Weight: 250–320g — slightly heavier but comfortable for longer runs.
- Examples: Nike Pegasus, ASICS Gel Contend, New Balance 520.
- Price: €80–130
2. Trail shoes ⛰️
For whom: Uneven terrain, forest, mountains.
- Grip: Aggressive outsole for unstable surfaces.
- Protection: Reinforced side guards against impacts.
- Weight: 280–350g.
- Price: €100–160
3. Racing shoes ⚡
For whom: Skip this for now — reserved for experienced runners.
- Very light (180–220g) but minimal cushioning.
- Designed for fast paces over short distances.
🏃 Buying criteria
Cushioning by weight 🏋️
- <60kg: Light cushioning is enough.
- 60–80kg: Moderate cushioning.
- >80kg: Look for maximal cushioning models.
Running surface 🌍
- Smooth asphalt: Classic road shoes suffice.
- Cobblestones, sidewalks: More cushioning recommended.
- Trails & paths: Trail shoes are necessary.
Breathability & weight ❄️
Ensure the shoe breathes. Try them on and walk for 5 minutes; 1cm space in front of toes is ideal to avoid black nails.
⚡ 5 pro buying tips
- Go to a store: Returns are tricky online — test first.
- Afternoon sizing: Feet swell — try later in the day.
- Wear your running socks: Don’t test in thin office socks.
- Run a bit: Ask to jog 30s–1min on a treadmill — best test.
- Keep them a few days: Many stores allow trial periods to judge performance.
🔄 Wear & replacing
Running shoes last ~500–800km before losing effective cushioning — about 4–6 months for regular runners (3–4 sessions/week).
Signs to replace:
- Worn outsole (holes)
- Flattened cushioning (less comfort)
- New pains (knee, ankle)
Bivora tip: The app tracks shoe mileage and notifies you when it's time to replace them.
❌ Mistakes to avoid
- ❌ Buy based on looks or brand — the prettiest shoe may not be the best for YOU.
- ❌ Switch shoes mid-training phase — test before committing.
- ❌ Ignore reviews — read durability and wear feedback.
- ❌ Buy too small — "they'll stretch" is a myth; good shoes are comfortable from day 1.
❓ Running shoes FAQ
How much to invest in first running shoes?
Recommended budget: €80–130 for quality shoes. Avoid ultra-cheap models (< €50) that lack cushioning. No need to go beyond €150 as a beginner.
How to know if I'm pronator or supinator?
Simple method: inspect wear on old shoes. Inner wear = pronator, outer = supinator, central = neutral. Or get a free gait analysis in a specialty store.
When to replace running shoes?
After 500–800km depending on weight and model. Signs: worn outsole, flattened cushioning, new pains. Never exceed 1000km even if they look OK.