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Best Running Shoes for Beginners: Nike, ASICS, Saucony, Adidas, Puma & On, Picked by a Pharmacist-Runner
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items I'm a registered pharmacist in Hong Kong who runs and plays soccer/football for fun. This list starts with the trainer I actually run in (Nike Pegasus), then compares alternatives from ASICS, Saucony, Adidas, Puma and On for different budgets and foo...
Sections
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What I Run in
Best for first-time runners
Best Value (about US$130-$150)
When You're Ready to go Faster
More Support Underfoot
Small things that make Running Comfortable
What I Run in
This is the shoe I actually train in, so it's the only one where I can speak from my own miles.
Super comfortable. Good for daily runs, simple 3-5km. Sits true to size.
Nike Pegasus Plus 2 Men's Road Running Shoes
Go-to for long-runs. 10km+ or for race day / marathon racing.
Nike Alphafly 3 Men's Road Racing Shoes
Best for first-time runners
If you're buying your first proper pair, comfort and confidence matter more than speed. These two are the ones testers most often recommend for starting out. I haven't run in either, so these picks come from independent reviews.
Not personally tested. RTINGS recommends it for a first proper pair, especially if you want something very comfortable that builds confidence in your first miles, and The Run Testers also regularly suggests it to beginners. Good for: new runners who ...
NOVABLAST 6 | Men | Soft Oat/Greige | Running Shoes
Not personally tested. OutdoorGearLab says it feels comfortable right out of the box and suits people just getting into running. It's also described as more planted and predictable than the bouncier Novablast, which suits newer runners who want stabi...
Men's/Women's Ride 19 Cushioned Neutral Running Shoes ...
Best Value (about US$130-$150)
You don't need to spend $200+ to get a good trainer. These three deliver modern cushioning at a lower price, though each has a fit quirk worth knowing. "Value" because of what you get for the money, not because they are cheap.
Around $140 at full price, often on sale. Supwell says it's lightweight, flexible and easy to run in, and best for runners whose longest runs stay under about 10 miles. Heads up: the midfoot and toe box run narrow, so it may not suit wider feet. Chec...
Velocity NITRO™ Running Shoes
Not personally tested. Priced at $150, it's a plateless, lightweight trainer for easy days and faster runs alike. Doctors of Running says it takes 40-50 miles to break in and suits normal-to-narrow feet best. Heads up: give it a few runs before decid...
Deviate Pure NITRO™ Men's Running Shoes
Not personally tested. A $130 lightweight trainer that reviewers say feels like a shoe costing much more. Two caveats: Supwell notes the heel can feel wobbly for the first few miles, and RunRepeat doesn't recommend it for heavier runners wanting a ma...
adidas Adizero SL 2 Shoes - White
When You're Ready to go Faster
Once running becomes a habit, you might want a shoe with more pop. These aren't first shoes, but they're good next steps.
RunRepeat says both newcomers and experienced runners will enjoy it, with a plush yet energetic Lightstrike Pro foam. Around $150. Good for: runners who want one shoe for easy days and faster sessions.
Adizero EVO SL Shoes
Not personally tested. Marathon Handbook reviewers found it very comfortable but a bit too aggressive for easy runs, preferring it for long runs and threshold sessions. Good for: runners with some experience who want a springy shoe. Skip it if you're...
On Cloudmonster 3 Hyper - Black - On Running
More Support Underfoot
Feet differ. If neutral shoes feel unstable or your feet roll inward, a stability shoe may feel better. General info only, so see a podiatrist if you have pain.
A top stability shoe and it's now in its 33rd version. Good for: runners who want extra support and cushioning. Heads up: it's heavier and less lively than the neutral trainers above.
GEL-KAYANO 33 | Men | White/Energy Aqua
Not personally tested. Tom's Guide described the Hurricane 24 as very comfortable and stable, and a good cushioned option for runners with flat feet (like myself). Newer versions exist, so confirm which is current. Pharmacist's note: "flat feet" does...
Hurricane Cushioned Running Shoes
Small things that make Running Comfortable
Blisters, chafing and sore legs stop more beginners than the shoes do. These small items are cheap and make a real difference.
Cotton holds sweat, and friction plus moisture is what causes blisters. I use Asics because it sits well on my foot and is comfortable. Pharmacist's note: fit matters, since socks that bunch up cause hot spots. Replace them when the cushioning flatte...
Moisture-wicking Running Socks - Men's Socks | ASICS US
Find it at any convenience store or supermarket locally. These cushion a blister while it heals. Pharmacist's note: don't pop a blister, and if it looks infected (increasing redness, warmth, swelling, pus), see a doctor or pharmacist. Keep a couple i...
Hydrocolloid Bandages Blisters
Not personally tested. Apply to areas that rub, like inner thighs, underarms and toes, before longer or hotter runs. It helps most on humid days, when skin friction increases. Heads up: test it at home first to check it doesn't irritate your skin.
Anti Chafing Balm
Many runners use it to loosen tight legs after runs. I use mine everytime after a run just by rolling my thighs and calves. Heads up: roll on muscles, not directly on joints, and stop if it causes sharp pain. It's not a substitute for medical advice ...
Foam Rollers / Balance Trainers: Sports & Outdoors
Handy for carrying your phone, keys and a gel without bouncing. Doesn't really stick when sweating, and it's really about the convenience of not holding my phone when I'm running. Good for: runners who don't like holding their phone.
Phone Belts For Running