The Best Running Shoes for Beginner Runners

Anyone interested in weight loss or general fitness can benefit from incorporating running into their exercise regimen. The faster you move and the more you weigh, the more calories you burn. But, running can be hard on your body. Be prepared to invest in one important piece of equipment before you hit the pavement: A quality pair of running shoes.

Why Shoes Are Important
While running, your feet may slam into the pavement with enough force to injure your feet, knees, back and leg muscles. Your everyday tennis shoes may be great for walking, but probably won't provide the cushion and support you need for running. The right running shoes support the arch of your foot and help keep your feet and ankles appropriately positioned during your run. As a beginning runner, it is especially important to find shoes that assist your form.

Look at Your Feet
Before you can choose the right shoe, you need to familiarize yourself with your feet and running style. One of the first things you should do is get a gait analysis at a local fitness shoe store, preferably one that specializes in running shoes. During this analysis, you'll obtain measurements for your foot length, width and arch height. You'll also try out a few pairs of shoes while you run to determine your pronation (how much or little your foot rolls inward) and other running style characteristics. If you don't have access to a gait analysis, you can obtain some information yourself. Wet the bottom of your foot and make a footprint on a flat surface. Based on the size of the band connecting your heel to the front of your foot, you an determine the size of your arch. A wider band means a lower arch, or flat foot.

Types of Shoes
Based on the physical characteristics of your feet and how you run, you can choose from stability, motion-control, neutral-cushioned, trail, or performance-training shoes. Approximately 70 percent of people can benefit from stability shoes, which keep the foot from rolling inward toward the arch, or overpronating. Those who have severe overpronation, such as flat-footed individuals, where they land on the outside of their heel, but roll inward hard need motion-control shoes for additional support. Runners who don't have this problem and, in face, land in the middle of their heels and roll to the middle of their toes can use a neutral-cushioned shoe. These shoes absorb shock over a larger area. Trail shoes are designed for grass, dirt and other soft surfaces. Reserve performance-training shoes for races. Since they are lightweight, you'll pick up speed, but you lose out on cushioning.

Customizing Your Shoes
Despite your gait analysis and choosing a shoe that felt great in the store, they could cause some minor discomforts for you when you actually get to running in them. For example, you may feel some abrasion on the top of your foot or the heel slides up and down. Rather than returning the shoes, there are a few tricks you can use to customize your shoes. You can try lacing around any tender spots on the top of your foot rather than over them. If necessary, you can use two shorter laces in each shoe for the top and bottom three eyelets only.

Sources
Runners World: How Many Calories Are You Really Burning?
Runners World: The Best Running Shoe for You
Women's Running: The Beginner's Guide to Running Shoes
Active: How to Pick the Right Running Shoes
Active: What Is Gait Analysis?
Active: Customize Your Shoes With These Tricks