Picking the right running shoes as a beginner can be tricky. With dozens of brands all claiming to have the most comfortable, stable and cushioned options, spending your hard-earned money on the shoes that work for you can take a lot of work.
In this podcast, Nick, Kieran and Tom chat through the things that beginner runners need to know about shoes, from forking out for the latest models to getting gait analysis.
Big thanks to Fear of Tigers for the killer intro music. You can listen to more of his stuff over at
Hey Tommy from the Run testers and Welcome back to the Run testers podcast In this episode we are going to be Talking about beginner running Sho so We're going to be chatting through the Things that beginners need to be aware Of when buying running shoes tips and Tricks on buying your first pair of Running shoes and we're also going to be Chatting through some of our top choices For running shoes for beginners we'll Also be having our usual chat about Training and races that we are doing at The moment right let's dive in and do The Podcast evening jents how are we doing Tonight warm warm for evening yeah it's Uh yeah not I just went out for a run And uh had to come back in and put a Vest on I thought I'd finish my vest Season but no vest season never ends Well it doesn't for Mike saw does it no That's true there were people I saw Nick Was saying yesterday you saw people Running well you I didn't see people you Were a person running without a top on There were more people out today September in London people are running Without any Tops on it's mad yeah I was Tops off at the track yesterday it was It was great really good experience Lovely treat for everyone there there's No everyone there like I said The only Person who came was the one came on saw
Me was top off and was delighted to whip His own off couldn't wait it was was a Really nice moment we were like yeah September but still yeah I mean I I even Consider taking off one of my layers but One of one of your seven T-shirts forever well well we actually Saw each other uh last night at the uh Brooks Glycerin Max launch event we did We had a very uh we had a very nice Little run around central London and Nice wraps what the wraps what were they Tacos I guess very nice tacos nice tacos Very good yeah no idea what was in any Of them but they were delicious lamb bit Of lamb some oine with some crispy bits They were nice didn't know what the Crispy bits were though you're right I Don't know what that Was surprise human bones we'll talk About the glycerin Max in a bit but Let's kick off as usual with a bit of an Update on training races that's it Really uh Nick it's getting close to Marathon's time again yeah yeah valentia Block has kind of started I had uh I Raced the weekend I told you guys about This last night at a pretty gutting Experience where uh I was on to run my First ever sub 70 half and then in the Very last turn on the course we got sent The wrong way and it was a short result As a result so I have got my 20K PB and I did run 6858 for 2095 kilometers so
That's a that's a good it's a good time But I didn't get my first sub 70 so I'm Going to have to do that another time um Which is going be tricky just because Marathon train is going to kick into Gear now like the mar is going to go up And staying fresh is going to be tricky But it was a fun race nonetheless I Think kieran's got some slightly more Exotic races coming up though yeah Always does I'm I'm off to to Switzerland just outside of zich for a Race which in German is called Swiss German called the grien SE H Marathon See now my wife is my wife is half Swiss And I have to take you and the way they Pronounce things in Swiss German and she Won like this is like it's a sing song Fairy tale language so It's whatever you said like that they Don't pronounce it with that hard German Edge Swiss people here but yeah to work On that they played over but yeah so It's a nice little it should be good fun It's like a half marathon round a Swiss Lake just outside of uck so yeah should Be flat should be potentially fast but Hopefully beautiful as well well you Were telling me last night that uh You're still chasing a couple of PBS This year I've got yeah I mean I'm only Missing out of all of my PBS right up to The 100 mile from one mile to 100 I'm Just missing my uh one mile and my half
Marathon for this year tricky to find a One mile event now i' got Saturday race Have you Westminster mile on Saturday Yeah oh that's a good one bit late for You not ideal for you Obviously I don't know how do you set up An official can you set up an official Race easily on your own I think if you Just go run on a track we can count it Yeah just make sure you start from the Mile Line not from the uh not from the 400 meter line cuz there's only 600 Meters 1600 meters mile races are really Hard to find in central London I Remember there was there's a Westminster Mile they used to do that City Westminster miles Well Road ones are but Track ones very easy to find it's just You to wait for this yeah the track one You got do a track one track one count The same way as a road mile count to More that's that's that's a mile Distance no one road miles are very rare Very few and far between yeah does it Often they do events where it's Recognized as a official everything's Official on the trackon because it's Very easy to measure the course as you Can understand right It Go R Britain Rankings uh yeah yeah well go on power 10 I I don't know about run Britain but Yeah Power 10 just feeds into run Britain doesn't it of course it would Any any Track event will be official
Because they obviously don't need to get Someone to certify the course right if K Went done on the track by himself that Would count right like it's a track it's The right distance as long as you're not Cheating are you cheat that's the thing I'm worried about yeah cut halfway Across oh I mean well this this is all Right then I'm when I get back that's What I'm going to go and do yeah you Look out for the curvy line 169 MERS you Need and these these watches are too Accurate on the track now you can't Fudge it anymore yeah I think I think I Think the half is going to be harder Though to get a PB I think that's the One what are you racing in terms of Shoes or number of layers number of T-shirts seven t-shirts I think I'm Going to wear the um to wear with the Hoko macx 2 which is a bit yeah I was Tossing up between that and the the aex Met speed Sky Paris but I'm interested To see how those shoes do in a race if You don't do it come do battery on the 20th of October with me when I'm going To try and get this official sub 70 After being you know missing Out 12 when's that you to 12 October October 20th yes baty Park everyone get Everyone head there it's G to be good Fun you might just miss the crowds from Marathon season uh yeah it's true yeah I Mean it's always busy isn't it bety it's
Going to be interesting a little this Park run right Battery Park coming soon I did realize that much every event in B SE limits to about 200 to 300 people That park run will routinely get Routinely get a thousand I think so Easily more more sometimes so how is That going to work I don't know I don't Know there's not enough space for that Many Runners around that Park no it's Yeah and it's um don't know I feel about Obviously it's a very fast course I like Fast Park courses but that's not really The point of park right you should be Just you know it's encouraged Participation and baty park there's no Shortage of Runners there on a Saturday Anyway so no no but if uh if anyone's Well even though Paton isn't a race Obviously there will be a lot of people Going down there to get their fastest Time because it's one of the fastest Course perfect yeah um but it's it's Going to be a tough one because it's Going to be what two laps well depending Two tiny bits yeah two in a bit they're Not do I think the proposed course is Basically just the Classic course that People doing run throughs and stre chimo Events so I don't know why they couldn't Go around the top part of the park and Make it a bit well two laps there's Going to be a lot of catching up with People I mean people like people if it's
Th000 people some people might not have Started by the time people get around a Lap yeah yeah well that's going to be Interesting we'll see going have a Massive KnockOn effect on all of the BC Park races as well this is true this is True yeah I don't know yeah I don't know How I feel about really quick Park runs You you know they're fun and everything But if you really want a quick time and You sign up pay for a race promote you Know support the racing industry and go And get yourself a time at a race yeah I I suppose that's the the joy of the part One isn't it they're all different and You can get your fastest time on a Certain course yeah exactly yeah you do Some random like your one's crazy now Tom isn't it you're the one nearest to You just it's like was it five laps or Three laps it's five laps five laps well Four 4.8 or something actually I think You might me nearly six I it's not very Nice basically um yeah it's uh it's it's A real mental slog I think I'm I think I'm going to have to get a bit addicted To it and try and try and beat it but I've only done it once and I I couldn't Even break 20 minutes cuz it was it's Hilly as well right really hilly really Hilly it's really really thin So and it's not just th like you got to Jump onto the grass at the side grass at The side is is like a Verge so you can't
Jump onto it so you're sort of like Crashing around it's it's a bit mad but That sounds annoyment it's not a very Busy one so I mean it's busy enough that It causes a problem if you're running Fast because you are catching it with People because it's like five laps but Um there's normally like 70 people I Think Max there so it's not like crazy The winter will he'll be dro the numbers A bit Yeah Yeah well there's another one Around here as well now so I don't know That one's in a country Park which be Quite nice well that sounds nice got Good old Gunpowder park near me Great Park on that it's two laps busiest day Busiest one I've didn't realize is on Gunpowder uh week the gunpowder day Whatever the 5th of November I realiz Out the day what and so I turned up There on that day not really twigging it Thinking oh you know slightly cold even Cold morning in in Autumn hundreds of People what is going on are we Celebrating gunpow day is that what's Happening nowadays everybody come out Dressed as runers guy Forks shaky Hands yeah I um yeah it was good fun Though when when that happened uh yeah But mostly it cools off in the in the Winter a bit because it is it's a bit Out there on the outskirts of London but It's pretty fast nice nice well I'm just
Uh mentally praying myself for this mile Race on Saturday yeah it's a good one Mate it's uh my friend did that it's Quite fun is it you basically do the Male is the m the whole it's just around St J but yeah that is cool I would like To do that but my mile I think my might Is an indoor mile which was a Savage Experience in indoor mile it's amazing How airless a huge room can feel when You've run a mile around It but yeah you can do that Kieran is That when does that happen can that that Happen often the indoor season starts it Probably starts next year if you're Doing it this year you probably have to Find the last couple of outdoor meets But I I me just go go to track well next Time we're both in central London we'll Find a track and I'll I'll Pace you Around would you need to run uh I think I think 517 is my fastest so at the Moment I think you can r that was it Like straa night of the 10ks in like 20 17 or something yeah you can beat that So it's been a while done half will be Yeah yeah well if you don't do it Z you Can come do it py that'll be fun yeah You you've done ay half you both you Have done it you both you have not got Anything positive to say about that many Laps I don't mind I don't mind doing Laps my one thing is I want someone else To sort of be my lap counter I cuz I did
It when last time I did it I covered my Watches and I was trying to run on field And I just I was like it's going to be Easy to remember how many laps You've Done Right complete halfway through I Have no idea whether I finished or not Go I just hope there's someone to run With that I don't get conf so basically Can follow them and ideally I'd be in The league group cuz then there'll be a Bike counting the laps for you like you Say but usually there's someone a lot Quicker than me that at bacy run through So I'll um yeah that that's something I Haven't considered but I I'll be looking At my watch it'll be a lot Easier I don't look at it enough I just Make sure I just check when the K beeps That it's roughly on pace so get get Mike just to come down for for the Morning stand at the side and just shout At you every time you go past trusting Mike to keep count no you know you'll End up doing hold up a Number doing 30k Mike's holding up 11 Well how would there be 11 Mike right well uh let's uh let's talk Kit Okay so Running shoes out at the moment there's Been a few recently that we've we've Been testing any big ones from from your Side oh Max too kieran's new Ray shoe is One of my favorite shoes of the whole Year I think I absolutely adore that
Shoe it's my first I think the first Proper this might be better than the Speed 4 shoe for me in terms of those Plated trainers The uh just I really like I mean I I Just love them I I did use them both in One day and I just well there's not Really anything to pick between them It's just both great shoes um but it's Yeah it's brilliant I really like that Shoe that's probably my one of my I Think this year you know we did our Favorite shoes of last year and we had Five each I think in that I had probably Three shoes I loved and two shoes I was You know pretty keen on this year I Think there's 10 or 12 shoes I really Really love it feels like an amazing Year so far yeah also also a fan of the X2 I my only thing is they don't fit me I think I probably need to either go for The wild ago half a size up they're the Fit isn't quite as As Nice and comfy as The speed for I find the speed for Really easy to put on a run the upper is The big problem on the Mac I think at The back as well like I've not had Hasn't cut me has it cut you K it hasn't It hasn't but I'm always I'm on edge About it yeah yeah same yeah I don't Think I'd like to Stew it yeah my Instinct is like if I could run a Marathon in the speed 4 I'm not sure I'd Risk it in the the X2 Max I think it's a
Faster enough shoe but yeah Max 6 is Maxx upper on the macx 2 midsole we're In business Yeah High praise for the X2 then Anything else oh I've had the glycerin Max in I've got I'm enjoying that so far I have to Say I've just been out and uh there's a 10K in it very much enjoyed that 30k at The weekend looking forward to that it Feels like a good supportive comfy shoe For long runs yeah I mean I'm I'm quite Surprised just I haven't actually put it On the scales but how light it feels for Such a big shoe it's light yeah agree Yeah like you don't it looks like it's Going to be much much heavier on the Foot it's good if one the other thing And we don't we obviously we're more About the performance but two shoes from Brooks now they've made that actually Are good-looking shoes and all rather Than bit tra they've actually and the Uppers on both of the hyper Max 2 and This one I think are really nice I think They work really well there's nice room Yeah I'm just yeah that's a big change For me I always found Brook shes maybe a Little bit kind of on the heavy side in Terms of that overall sort of top half Of the shoe as well but better heel Design I well I had this with the ghost Max 2 as well where I did a run where I Did the first half in the Puma mag Max
And then put on the ghost Max 2 exactly The same weight on the scales and the Brooks just felt a lot lighter I don't Know if it's just a balance the way have The upper is you know they because they Have quite padded uppers maybe the upper Is fairly heavy so the mid sole doesn't Feel so bottom heavy but yeah and the And the the glycerin Max is not light Shoe it's pretty standard weight for a Big cushion shoe but it feels much Lighter than a lot of those big cushion Shoes to me big fan of it yeah I've just Uh well just put the video up for the uh New Balance 1080 v14 yeah a lot of Comments people are people are talking a Lot about this shoe I haven't tried this Shoe yet yeah it's a bit of a funny uh a Bit of a funny line over the past few Years because obviously they have so Many big changes in the v13 made it a Lot softer but it's gone they've done The same thing that all shoe brands do When they make a really soft shoe you Get a lot of people saying it's like Losing stability so you have to put a Bit of stability back into it so it's I Think it works quite well I think it's a Nice balance of the the older versions And the newer versions um obviously I It's not soft enough for me I I want the V13 softness but for most people I think It's I think it's a smart move by New Balance to sort balance it out a bit it
Was a bit of a a Marite shoe wasn't it The v13 some people absolutely loved it Because it was soft and really nice or Easy runs then some people say it's just Too soft like I want something that's a Little bit firmer a little bit more Responsive but um a bit too soft but Sounds like the new one's gained a fair Bit of weight as well right yeah it Doesn't feel like uh the older version Did like the 11 and 12 it I I'd probably Use it for the same things I use that Those shoes for just like you ticking Off the miles Um General running that sort of thing It's definitely not a versatile shoe for Me um whereas the v13 I always put that Firmly in the easy day run would never Go fast in that shoe whereas this has Got a bit more to it but it's really Just you know sort of you one you buy One shoe you like it that's it you're Done for all your sort of General Running but I don't really see how it Fits into a rotation it's not your new Balance ballos Tom's new nothing nothing Is the New Balance ballos in me that's My my current favorite shoe it's good Shoe very good shoe that to be fair I Really like it as well um yeah it's a Stunner but it's again it's 200 quid Lot 200 quid shoes floating about now these Days coming the norm isn't it price is Rising yes yeah yeah anything else any
Other shoes you've been testing no a lot Of watches though new GS new yeah not Got enough wrists again this is Yeah still yeah still still doing the Inur and the Phoenix 8 for me and some Other exciting new watches have landed I've been T taken to popping the coros Pace 3 in my pocket for runs to to Connect to a heart rate monitor Throughout just to get the comparison Data CU otherwise it's watch too many Watches on the hands as well as the Wrists and you you start to look like a Real loser if I'm honest yeah can't be Wearing four watches on your hands and Wrists too many people I can bump into Who know me in chingford now and just What new what new watch videos have we Already got on the Channel uh just first looks on the Gins We've got a race video Kieran did a race Yeah with them I did a race with them as Well but tricky to judge distance when The race is short and um and then we've Got I guess four reviews in the coming Weeks we'll have an apple apple watch Video probably next week I think or two Even probably won't do too much on the Ultra 2 since it's just a change of Color but we maybe do some comparison Test right I saw my first photo of it I Was trying to I was going to leave it to Do like an unboxing and go wow but it's It's actually it's actually quite nice
Looking isn't it I mean it will be I Mean as soon as I get ah actually yeah This is all I wanted was a change of Color suddenly But um I'm excited for the bigger screen On the series 10 which would be nice but Um yeah lots of nice watches fling Around we should do a probably have to Do a watch round up quite soon I think We're probably done most releases now so Well when Mike's back from his holiday You can uh yeah Congratulations yeah yeah so um cool all Right then well uh let's uh let's talk About beginner running shoes Okay so beginner running shoes it's Something that we mention quite a lot When we're doing our guides um when we Talk about different types of running Shoes but it's a tricky one because We've never really defined what beginner Runner shoes are and what beginners look For in or what they should be looking For in running shoes so let's kick this Off by saying what should beginners be Looking for when they're buying Runing Shoes who's going to say Comfort first I'm say I'm going to say Protection Comfort yeah yeah you're Right there yeah yeah um what it obious Depends on the beginner because some People can be super fit from other Sports coming into running but either Way I think if you're new to running
It's quite a high impact sport it's good To have I think a shoe that can protect You so a fair bit of cushioning bit of Stability I would say rather than going For a super soft shoe I'd get a nice Stable cushion shoe and um I yeah just Try and pick a pretty you know kind of Neutral all around a standard shoe and Then kind of learn your preferences After using different shoes but just go For one that's pretty Mass Appeal at First rather than something that's too Niche yeah I mean I I know there are Sort of studies that say that one of the Biggest factors in whether or not Something is likely to cause you an Injury is whether or not the shoe is Comfortable so you look at sort G Analysis and other things but actually Does the shoe feel good it's one of the Kind of it's closely linked to how well You running it and how well your form is And I think that's yeah just going for There's a lot of instinct I think in Those kind of first sort of shoes that You put on and if you put something on And it almost feels like it's not there Or it just feels right and you've got Good comfort and it sort of disappears On the foot that's probably the one to Go for I think you could sort of trust Your gut quite quite a lot on that and That's for me why it's really important To get into if you're going to do it
First time to get into a shop and have a Feel and have put your feet in a lot of Different shoes initially but um yeah Some of the characteristics Nick's kind Of talked about stability decent amount Of cushioning yeah think about the use Case that you're going to have for it as Well I think yeah I can agree you got to Get into a shop get some advice there Try different shoes try different drops Try different levels of cushioning try Different brands and yeah it's amazing The science on it isn't it because it All disappoints the fact that no if your Shoe feels right it's probably the right Shoe don't don't be pressured into Buying something that doesn't feel right Just go for what feels good yeah I I Think that where the definitely Comfort Is a big one because if you if we take a Beginner of somebody who's maybe doing Couch to 5K or just doing short miles at The start Comfort is such a big part of That because you know it it's when You're running along if there even the Slightest bit of an issue that can have A big impact on your motivation when you Start running so make sure it's Comfortable you're not running fast You're not needing plates or anything Just just make sure You' got something That you that feels really nice uh Initially and I suppose the other thing As well is do we what about things like
Um durability stuff like that are we Worried about that I think if you go for You know your standard big cushion shoes From the main Brands that's kind of Built in I would say I I would Necessarily have to try and try and I Mean don't go for like a racing shoe Because that won't be very durable I Guess but yeah if if you're looking at The kind of shoes We're talking about I Think durability is kind of baked into It a little bit Yeah Yeah outs get a Good outso basically get a good outso And I always think ignore marketing Campaigns from sh Brands if you're a Beginner because they will all tell you The things that you want to know but Really the best the best things is one Is to listen to people that you know Already that are running in chues that They can talk to you about and you can Have a look at and see but also stuff Like us where we're explaining the Different shoes that you can get so Every shoe that comes out at the M Moment says it's the most comfortable Says it's the most cushioned but um That's that's not always the case and Quite often you're paying a a premium For that as well it's a quirk of running Shoes that they are all advertisers Being able to do absolutely everything Which makes it quite hard to pick Between them based on that yeah okay all
Right then let's let's the big question Price for beginners there's a I think There's a general consensus that Beginners possibly don't want to spend Loads and loads of money on shoes Because they''re just starting out and Maybe one one side of that is if you're Just starting out you probably don't Know what type of shoe you necessarily Want so you don't want to go and spend 200 quid on a you know the latest Training shoe and then realize you don't Like that sort of shoe and you you're Going to go somewhere else but also There's probably a level of you know you Don't want to spend a load of money if You're not entirely sure if you're going To enjoy running long term so value is a Big a big thing when it comes to um Buying running shoes which obviously Comes down to uh the big decision of Buying new shoes or buying old shoes so What are your views on that I I think You can I think as Technologies kind of Move on there are some technologies that You tend to find in the newer shoes that You might not get but I we're at a point Now where you go back one or two Generations on the shoes and on the Whole you're going to be able to find Shoes that are cheaper that will do the Job that you need them to do you know we We sort of draw out the nuances between Different generations of shoes but if
You take us all back kind of two years We are running per perly happily and Shoes back then we talk about how good They are and things might move on but You're not you're not necessarily sort Of missing out on across a kind of broad Range issues I don't think by going Older generation and you can get some Real good deals and some good value in There so I think yeah definitely keep That an open mind and I would say you Don't have to don't the more you spend Doesn't mean you're going to get a Better shoe overall the right shoe for You if you're lucky will be the one That's two gens older and cheaper yeah I'm I think the only problem with buying A shoes is that it's hard to get info Necessarily on the ones that def find You know how to find them how to find The sales that kind of thing I I still So if we're sticking with the premise we All agree go into the running shoe shop Try and load of shoes try on the latest Models find out what the model is go and Then look at research at the older Models see if they're still around in Running shoes in running shops you know In because if you talk to the guys at The Running Shop they might as well have The old model there they might be Talking about sales and that kind of Thing and definitely I looking at an Older shoe this it really is just the
Tricky bit about that is how do you know Which one to go for an old sh shoe other Than watching and you know talking Looking at videos like this kind of Video but yeah that's the one I would Definitely go for I think that applies Actually to Runners any level not just New Runners it's just if you're looking For kind of General daily shoes there's So much value in looking at the previous Gen it's it's especially with how pricey The new shoes are now yeah I if you're Do yeah as you say if you're do that you Need to have some sort of knowledge About your what I find with a lot of my Friends who start running is that they Will instantly go to the sales section Of a running shoe website and they will Just go through and find one that like The look of that's really cheap and They'll buy it they won't have any Knowledge of if that shoe is any good And I would also say there is a reason a Lot of the time why there are those Shoes are in a really cheap section of The sales section of a website because Nobody bought them um so uh if so even Though they may seem really cheap and Really good you're probably not getting The best deal it doesn't mean that you Can't find a shoe that's the same price That isn't far superior it just means That if you're going for the easiest Possible option to fight a pair of
Running shoes when you start is probably Looking in the sales of of Rel Sho shops And most people who are beginners Probably know the brand names so they'll Go Nike are good asex are good Hawker Are good but they won't know anything About the actual individual shoes that Those brands have got so some of those Brands or all of those brands have shoes That probably aren't very good for Beginners um so if you pick up one of Those you're not going to you're not Going to get the right shoe so um at the End of this video we will be giving some Of our suggestions of oh yes the best Options uh that you can get uh from all The versions it's really easy to get Drawn into looking at those big kind of Hero shoes the big races I've just been Through helping somebody actually find Their first set of shoes they're just Training for their first half marathon They started running in January and they Went out on a Saturday went into the Nike store and everybody's like you need The you need the alpha flight and it's Like well you do you do we're goingon to Say that at the end K I think and it's Like well and they look great you know And everyone's talking about them and I've seen people they will say all my Friends have got them and I they say These are great and yeah so you it's It's very easy to get suckered sort of
Into sort of moving towards those shoes But yeah often as you know the the the Less obvious shoes are probably uh good For beginners as well yeah okay so what We saying on that one only go for up for Sales or older versions if you know what You're buying there are some there are Some really good shoes that are fairly Cheap on RP and if you are stuck and You're not really sure and you know Those shoes will be picked out as really Good options for beginners and you're Prepared to pay the full price then you Know don't feel put off though there are Still really good shoes for beginners uh Know that are full price but um you know If if you're looking for value and we Kind of like we said at the start we Kind of think beginners often are uh Then you can definitely find it in the Previous version or even two models back Of a shoe you know like the Brooks ghost Brooks Glycerin the Nike Pegasus all These shoes have got 20 or 40 versions In the case of the Pegasus you can Definitely get a good deal on an older One okay and then the age-old question Do you need more than one pair of Shoes I mean I my take on this is I I Think no not initially if you choose if You choose the right pair and a good Pair that's know we talked about earlier It's nicely versatile lot of your miles At beginning probably going to be or
Should generally be anyway but got to be At the slower end so if you've ticked Off that sort nice cushion comfort and Protection but a shoe that also can do a Little bit of uptempo so it has that Kind of broad utility I think you can Definitely get away with having one shoe It'll obviously depend on you know your Fitness as nicked or what you're Training for or what your Ambitions are And what your goals are you might want To have more but I think if you're Really just starting out and you're on That sort of couch to 5K or you're just Feeling your way and deciding whether or Not you're actually going to like Running I don't think you need more than One shoe at that stage I think there are Plenty of shoes that will cover enough Of the types of run that you're going to Be undertaking for for that first part Of your your running definitely yeah Career of all of that and also stick With one shoe because you don't know if You're going to like shoe what shoes You're going to like so if you bought Two and you're not not really keen on That Keen on either maybe just get one Shoe you're probably not running every Day uh when you start out you probably Shouldn't be anyway and so you know Using it every other day every 3 days Whatever just learning if you like it Learning if you like running and even if
You're going straight into a marathon Training block which again I don't think Is necessarily the best idea but lot of People do obviously because if you get Into something like London you're going To try and run it start yeah start with One shoe a nice comfortable shoe and um Go from there plenty of time running is A sport for life so there's lots of time To buy more shoes down the line yeah I Agree although I've got many friends Who've went a bit mad when they started Running and B like four pairs of shoes And lce shoes and stuff like that Um and they don't use hardly any of Them okay then let's talk about gate Analysis something that most beginner Runners would probably hear at some Point especially if they've been into Running shoe shops gate analysis is Where they in running Sho you can do it You don't have to do it on a treadmill But quite often running shoe shops will Have a treadmill in there where you run On it and the uh people in the shop will Either watch or record your running and They'll be able to see your form whilst You're running so they can see if you uh The positioning of your feet and ankles And use that information to see if you Need a special type of shoe does that Cover it Nick yes it does uh yeah They're looking for pronation mostly and If you have high archers and that kind
Of thing I'm try not to use pronation Because it sounded too confus use it in The easy to get wrong pronation if You're rolling excessively inward on Your foot when Landing which is quite a Common thing to do um which is the past Would Le you automatically be Recommended a stability shoe I would say There's not much backing the up like Kieran said at the start all the scien Seems to points to use a shoe that you Feel you like the feel of and that's Usually going to be the best case Scenario but I would say the good thing About the state of the market right now Of running shoes is there's a lot of Inherently stable shoes instead of shoes Aiming for stability with medial posting That it's just lots of wide bases Sidewalls of foam big comfy shoes that Are naturally quite stable and the car Shoes I'd be using for easy runs anyway And I think a beginner should be using For all runs anyway and I wouldn't Necessarily so by by What means get gate Analysis can give you some interesting Information about your archers or stuff Like that but more important is just to Run in a few pairs of shoes of and I the Big thing is if you're running in a few Pair of shoes and making sure they're Different types of shoes is the most Important thing so look at 10 mm drop Shoes 4 millim 6 mm drop shoes just find
Something that feels nice to you um Rather than worrying about the results Of this this uh this gate analysis which You know it gives some information and You might want a really stable shoe you Might need a stability shoe and decide That's what feels best but that the Feeling is the most important thing I Think and listen I I I'm going to be a Bit mean now but if you think about Getting kind of expert advice you're Going into a shop and you have to think About who's giving that advice and you Know what their experience is and what Their you know what their aim is their Aim is to basically sell you shoes that They need to sell from the shelves as Well as that so if you're going into one Of those environments in a shop where You're getting gate analysis if it's not Like an independent specialist run store Who maybe has a different take if it's One of the brand stores they're going to Recommend you search atantic doe I've I've had gate analysis about three four Times every time I've got off the Treadmill they say you need a stability Shoe I I've been running for I know 15 Years whatever it is now long time done Lots of running I've never ever really Run significantly in a stability shoe Apart from for testing for this Um you fall over every three miles Kieran you're famous
Always yeah touch would i' I'm very Rarely injured so I think you've got to Think about that I think there's maybe a Difference between a gate analysis in a Store as well and going to get some Specialist gate Running Form your your an as opposed to what's Happening higher up the chain and Running through a bunch of different Shoes and seeing I mean Tom I don't know If you remember we actually went down And did one with Muna where they looked At our running economy and our running Efficiency in different shoes and I Thought that was a slightly different Approach that actually looked at what Shoes made you kind of run more Economically and that was it wasn't About injury it was about actually I did A podcast uh couple of months back now With a company based over in the US Which is all about gate analysis and That if you if you're listening to this Or watching this and you're really Interested in getting us this go and and Listen to that podcast because um we Talk about a lot of that stuff on the Podcast but what what where where we got To with it on a lot of things is that I Think gate analysis it is useful for Some people some people have really bad Overpronation and if you're a beginner You don't know that you it's a useful
Thing to know straight away if if it if It's really clear that you're going to Have a problem straight away when you Start running then that's information That you need to know but most people It's like marginal gains isn't it like You might have a little bit of Overpronation little bit of Underpronation if it's not a problem It's not really going to make a Difference that the way that they look At it is they're looking at one side for People who are basically beginners Trying to understand if they've got the Okay form the other side is elites to See if there's any marginal differences They can make with their running form And gate and everything and they do the Thing with with multiple shoes so They'll test multiple shoes to see how Your gate is in in all those different Shoes so there's a level of gate an Anis But I do think there's an argument for If you if you can get it done and it's Not costing loads of money it's worth Having done maybe initially as long as You sort of take it with a pinch of salt And just don't buy the first stability Shoe that you get told to buy but Definitely it's a nice piece of mind to Go I'm actually there's nothing major Wrong with my you know pration or Anything like that that I need to worry About um yeah I think General people
Don't need to worry about their form as Beginners at say it develops doesn't it Form develops as you run and when you if You take a beginner Runner and you look At them run they're probably going to be Running very oddly because they've not Done it before they're not fit they Haven't got the efficiencies of the body To run they hav't the body hasn't worked Out the mobility and everything but the Body is quite clever and it will adapt As you continue and you will just get Better at running the same way as you Get better at most things so yeah There's definitely an argument for just Go out and run and and just just just Get better at it um until you need to Really look at something yeah and if You've sort of injuries and stuff arise That's when you start talking to physios And working out what that cause of that Is but yeah and there was there's one Just to finish like there's there was One study this I'm going to read this Out from 2022 I found it it was well I Sort of was researched this for a piece Of while back and there quot is the best General recommendation based on evidence On the evidence available considering The least likelihood of harm is to Recommend the shoe that's lightweight Comfort And has minimal as minimal pration Control technology as possible that was
What they found to be the one that would Be the best way to recommend the shoe to People so it's those things we were Talking about you know it's light it's Comfortable it feels good yeah I mean It's fair to say since stability shoes Introduced the rate of running injuries Hasn't changed at all in the last what 40 years so whatever it is so yeah if They work for you great please use them Because they're going to be the shoe That works for you and that's the way Everything should be I think all right So the uh the final question the one That we all like uh answering if you Were to pick shoes for beginners what Would your top picks be Kieran do you Want to start that off uh I'm going to Go with one that I've tested recently It's probably a little more pricey maybe Than I might recommend but I think Overall I would think about that it's Got good value because it is quite a Versatile shoe and you can use it for All kinds of runs and looking pretty Durable I think the night Pegasus the Nike Pegasus 41 is a good utility shoe That has just about right cushioning It's not too heavy uh it's fairly Balanced it's got good stability I think That one's kind of a good allrounder I Really love the saky ride 17 again I Think it's got really good balance it's Not over cushioned some people may feel
Like they want a bit more but I I feel Like it's got good protection it's got a Really nice fit from the uppers uh Medium weight uh pretty good value in Terms of the price I think it's £140 in The UK I think that's quite a good entry Level shoe um those would probably be Two of my big recommendations for people Who are just starting out and I would so I think K's nailed the the exact area I Think beginner should look at which is This across all running Brands is this Band of shoes that is their so it's Still a performance shoe it's a high Level shoe it's not like a you know one Of their really cheap shoes uh and it's But it's the not the most expensive shoe In their range it's the Pegasus from Nike it's the ride from saky it's the Nova Blast from aex the uh Brooks ghost Or glycerin is like a step up but the Ghost the pummer velocity nitr all those Shoes I think are really good solid Option beginners and they all have Previous versions except the case of the Ride which I think is a slightly Different shoe but most of them have Previous versions I think are very Similar and you can look for in sales And I think that's the band I would look At if I was a beginner and if you're Looking for more premium experience you Then look at stepping up to the Triumph From sakon or the glycerin from Brooks
Again looking at older models first and Foremost to try and get that a little Bit of extra value but yeah that is that Band of shoes the ride the Pegasus the Over blast the velocity fantastic shoes Usually in sales usually the first shoe That goes into a brand sale even with The newer models Black Friday coming up And then the previous models are always Really good and they're just quite Balanced shoes like I say they're good For a bit of everything they're not Going to be outlandish they're not They're probably the shoes the brand Doesn't take too many risks with because They're really popular hoker Clifton That's another one definitely sticking There um and they're going to feel Pretty good they're designed to be Accommodating to lots of different Runners so they're probably going to fit You quite well you can start to learn About your preferences there's different Drops and cushioning levels within those Shoes and I think all of them would be a Great option for beginners and then you Start working out which one of them you Like the most uh so yeah those would be There are definitely other models from Other BR Adidas is what the pro Supernova rise R yeah yeah um what Brands hav I talked about the All Brands Have got one I'm not I'm not leaving Anyone out deliberately um and it's just
That band of shoes that is designed to Be the biggest appeal stick Works lots Of Runners and should hopefully work for You and will be cheap if you find a a Discount all right well you've made my My pick hard because you basically Covered every single Sho more shoes to like quickly um well I Was just going to go for Obviously the Pu lost Nitro range I Think that probably would I don't talk About that Sho as much as you Nick but I Still think it would be my top pick I Was it's still the shoe I tell people to Get if they're um I recommended that to Loads of Runners and they've all come Back saying they've all been happy and I And then if I'm not recommending that I'm recommending the Brooks Glycerin or Ghost and they're again people are Always pleased yeah yeah yeah I'd even Throw in if you did want to spend a bit More money the New Balance 1080 actually I think the Nova blast and The 1080 the most recent versions are The versions that are better for Beginners I think if you go back a Version so the Nova Blast 3 and the 10 V13 I wouldn't suggest those two for Beginners but obviously those Fresh Phone 1080 v14 is a bit pricier than Yeah you B have they're kind of that Pric that out that rate but I suppose if We were talking about shoes you could if
You are not worried about price you just Want you know the ultimate cushion Beginner shoe I I would probably pick The sakon Hurrican myself as a stable Very comfortable pretty great shoe for Beginner it's really it's expensive you Can't go wrong with it yeah yeah and Actually this new BRS clitter in Max Again if price is No Object it's an Amazing shoe beginners I think and and The good thing about those shoes is that If you're a beginner and you buy those Shoes or any of those shoes we've Mentioned even the ghosts and Pegasus Everything when you develop and you get More into running maybe you start racing And you buy more shoes those shoes shoes Are still great you still use them for Loads of your run so it's not like You're wasting money on a shoe that You'll never use again they're shoes That I've still got shoes that you know I've had for ages that I still use for My workour stuff and just just clicking Off the miles but um cool okay I would Say on those shoes like if you look just At the RP they are still look quite Expensive because all running shoes are Expensive these days but people once You're into the swing of it you're Probably not paying full price for those Shoes if just if you've got a bit of Patience if you don't have to start Running tomorrow you know you've got a
Bit of time if you do have to start Running tomorrow you can probably put Down the cathon and get a pretty solid Pair of shoes for1 pound but I'd say if You got a bit of patience especially With the sales period coming up you Should be able to get set of those shoes For under 100 pounds under $100 I think Yeah we've got Black Friday come nor has A few Black Friday month so there's Definitely deals and Amazon actually if You're in the US I have to look at Amazon us a lot in my my my actual job These days often has pretty great deals On Brook shoes So okay well I think that'll do is the Best uh well beginner Sho guide um Thanks very much guys thank you Tom yeah You very much cheers thanks I'm glad Someone said that thank you Kieran yeah Thank you mate yeah yeah um bit awkward Now see see you later see you later Bye this episode of the podcast was Presented by Tom weatley Nick Harris fry And kieren alga it was produced by Tom Wheatley the music was by Fear of Tigers