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Hit the trail, track or road with these top picks, recommended by experts. Last updated: May 10, 2023 5 min read  From hydration packs to sweat-wicking T-shirts and lightweight hats, there's plenty of specialized gear for runners. But no item is more important than the shoes you wear. "Running shoes can make or break your training," said Amy Morris, RRCA-certified running coach and head of personal training at CrossTown Fitness in Chicago. "The right choice can provide cushioning and shock absorption, which both reduce fatigue overall. That's particularly important for beginners who will be spending more time playing around with pace, distance and stride." Ideally, it's helpful to visit a running store, she said. That’s because you can try out a number of options and have a professional review your gait while you jog on a treadmill. But if you don't have a store or you just want to shop from the comfort of home, you can still pick out one of Nike’s running shoes for beginners online. ## First, Assess What Type of Arch You Have If you're running on fairly standard terrain such as a road, track or even a treadmill, it's likely your arches will be more of a factor, according to [Jason Kart](https://www.coreptclinics.com/staff/), D.P.T. and owner of Core Physical Therapy in Chicago. He said that if you're running in shoes that don't properly support your arches, it could result in foot pain, [shin splints](https://www.nike.com/a/stress-fracture-vs-shin-splints) and tightness [in the IT band](https://www.nike.com/a/it-band-syndrome), which runs alongside your quads. Here's a quick way to figure out your arches: Wet your feet, then stand on a blank piece of paper or cardboard and step away to see your footprint. If you're seeing mostly toes and the balls of your feet, with a minimal line back to the heel, that could mean you have high arches. If you see your entire foot imprint, that's an [indication of flat feet](https://www.nike.com/a/best-running-shoes-for-flat-feet). And if the middle portion or arch of your footprint is about halfway filled in — with a curve along the arch — that's considered a normal arch. To get started and find the best Nike running shoes for beginners, Kart suggested test-driving one of these models. ## If You Have High Arches and Are Planning To Run Your First 5K  [__Nike Air Zoom Pegasus__](https://www.nike.com/w/pegasus-running-shoes-37v7jz8nexhzy7ok) “High arches make the transition from rear foot to forefoot more stressful since the arch will not descend and dampen force,” said Kart. “You would want to find a more cushioned shoe with arch support to lessen the stress on the forefoot.” (Related: [Best Nike Running Shoes for High Arches](https://www.nike.com/a/best-running-shoes-for-high-arches)) ## If You Have Flat or Low Arches and Are Training for Your First Mile  __1.__ [__Nike React Infinity Run__](https://www.nike.com/w/nike-infinity-run-running-shoes-37v7jz9g2tvzy7ok)  __2.__ [__Nike React Phantom Run Flyknit__](https://www.nike.com/w/running-shoes-37v7jz7cmroz8d752zy7ok) “This arch type is too accepting of force and will lose mechanical advantage in the transition from rear [foot to forefoot](https://www.nike.com/a/forefoot-running-benefits),” Kart said. “I suggest a stability shoe to keep the arch supported.” ## If You Have Normal Arches and Are Working on Building Your Endurance  __1.__ [__Nike ZoomX Invincible Run Flyknit__](https://www.nike.com/w/nike-zoomx-running-shoes-1qjudz37v7jzy7ok)  __2.__ [__Nike Zoom Fly__](https://www.nike.com/w/nike-zoom-fly-running-shoes-37v7jz7oc5azy7ok) “You have more options in this scenario, and it comes down to what kind of ride you want,” Kart said. “Body type or weight may also be a factor. If you are looking for distance and are on the lighter side, a shoe with a higher energy return would be beneficial. This shoe will have some recoil to push you along.” He added that if your bodyweight leans toward the heavier side, you may want to opt for a neutral shoe that “has more cushioning to absorb some of the increased force when hitting the ground.” ## If You Just Want To Get Outside or Do a Trail Run for Fun  __1.__ [__Nike Wildhorse__](https://www.nike.com/w/nike-wildhorse-running-shoes-2pn08z37v7jzy7ok)  __2.__ [__Nike Pegasus Trail__](https://www.nike.com/w/trail-pegasus-running-shoes-37v7jz7sboyz8nexhzy7ok) “Using some of the previously mentioned scenarios as a guide based on foot type, trail running comes down to grip on the trail, protection and stiffness,” Kart said. “Running on variable terrain means changing stride length and landing on uneven surfaces. A slightly stiffer shoe will help you land where you think is optimal and maintain some foot control.” ## Next, Identify the Terrain You Want To Run On Where you plan to run can be an important part of shoe choice because different terrain creates distinctive demands on your shoes, Morris said. Most notably, if you're hitting a rocky or muddy [hiking trail](https://www.nike.com/a/what-to-bring-on-hike) for your runs, you'll need much more traction and ankle support. If you plan on doing treadmill or road runs, those factors won't be as much of an issue, although track running has enough give in the surface to accommodate lighter shoes, which can help with speed, Morris said. If possible, get shoes that are specifically designed for just running — keep your [cross-training shoes](https://www.nike.com/a/best-cross-training-shoes) in your gym back when you plan to go for a run. "The kind of support your feet need when you run is different from what you need when you're doing exercises like lunges and jumping jacks," Kart said. That's because running shoes are constructed to absorb impact, not to create stability in side-to-side movement. Also, apart from [trail running shoes](https://www.nike.com/a/best-trail-running-shoes) — which have too much traction for a gym session — running shoes don't tend to have the kind of ankle support you need for multidirectional movement. Another handy way to find the best shoes? Ask runners and read reviews, Morris suggested. She said runners have plenty of insights on how shoes perform and can also give you additional tips and tricks for running that ensure you won't be a beginner for long. Words by Elizabeth Millard ## Shop Nike Running Shoes [View All](https://www.nike.com/w/running-shoes-37v7jzy7ok) - [Nike Vomero Plus \ Men's Road Running Shoes \ __$180__](https://www.nike.com/t/vomero-plus-mens-road-running-shoes-5npsVBwT/HV8150-108) - [Nike Vomero Plus \ Women's Road Running Shoes \ __$180__](https://www.nike.com/t/vomero-plus-womens-road-running-shoes-8AH6updi/HV8154-110) - [Nike Zoom Fly 6 \ Men's Road Racing Shoes \ __$180__](https://www.nike.com/t/zoom-fly-6-mens-road-racing-shoes-wn2ALjkm/FN8454-404) - [Nike Zoom Fly 6 \ Women's Road Racing Shoes \ __$180__](https://www.nike.com/t/zoom-fly-6-womens-road-racing-shoes-HZkwmBM5/FN8455-500) - [Nike Pegasus Premium \ Men's Road Running Shoes \ __$220__](https://www.nike.com/t/pegasus-premium-mens-road-running-shoes-kWXqW9yR/HQ2592-102) - [Nike Pegasus Premium \ Women's Road Running Shoes \ __$220__](https://www.nike.com/t/pegasus-premium-womens-road-running-shoes-OHKEqA2b/IV5669-121) - [Nike Pegasus 42 \ Men's Road Running Shoes \ __$145__](https://www.nike.com/t/pegasus-42-mens-road-running-shoes-S1bYkOza/IB1873-105) - [Nike Pegasus 42 \ Women's Road Running Shoes \ __$145__](https://www.nike.com/t/pegasus-42-womens-road-running-shoes-VCB6baKU/IB1881-103) - [Nike Vomero Premium \ Men's Road Running Shoes \ __$230__](https://www.nike.com/t/vomero-premium-mens-road-running-shoes-l11miwwa/HQ2050-600) - [Nike Vomero Premium \ Women's Road Running Shoes \ __$230__](https://www.nike.com/t/vomero-premium-womens-road-running-shoes-HACQbkxM/HM5973-600) Originally published: July 14, 2022 ## Related Stories -  [](https://www.nike.com/a/running-shoes-for-winter-cold-weather) # Buying Guide # Engineered for the Elements: Nike Running Shoes for Cold Weather -  [](https://www.nike.com/a/winter-running-gear) # Buying Guide # The Best Winter Running Gear by Nike to Shop Now -  [](https://www.nike.com/a/winter-workout-clothes) # Buying Guide # What to Wear for Outdoor Winter Workouts -  [](https://www.nike.com/a/winter-hiking-gear) # Buying Guide # The Best Winter Hiking Gear by Nike -  [](https://www.nike.com/a/shoes-for-heel-pain) # Buying Guide # How to Choose the Best Running Shoes for Heel Pain Resources [Gift Cards](https://www.nike.com/gift-cards) [Corporate Sales](https://www.nike.com/corporate-sales) [Find a Store](https://www.nike.com/retail) [Membership](https://www.nike.com/membership) [Nike Journal](https://www.nike.com/stories) [Site Feedback](https://www.nike.com#site-feedback) Help [Get Help](https://www.nike.com/help) [Order Status](https://www.nike.com/orders/details/) [Shipping and Delivery](https://www.nike.com/help/a/shipping-delivery) [Returns](https://www.nike.com/help/a/returns-policy) [Order Cancellation](https://www.nike.com/help/a/change-cancel-order) [Payment Options](https://www.nike.com/help/a/payment-options) [Gift Card Balance](https://www.nike.com/orders/gift-card-lookup) [Contact Us](https://www.nike.com/help/#contact) Company [About Nike](https://about.nike.com/en) [News](http://news.nike.com/) [Careers](https://jobs.nike.com/) [Investors](http://investors.nike.com/) [Purpose](https://purpose.nike.com/) [Sustainability](https://www.nike.com/sustainability) [Accessibility](https://www.nike.com/us/en/accessibility/#introduction) Promotions & Discounts [Student](https://www.nike.com/help/a/student-discount) [Military](https://www.nike.com/help/a/military-discount) [Teacher](https://www.nike.com/help/a/teacher-discount) [First Responders & Medical Professionals](https://www.nike.com/help/a/first-responder-discount) [Birthday](https://www.nike.com/help/a/birthday-terms-promo) [Resources](https://www.nike.com/help) [Gift Cards](https://www.nike.com/gift-cards) [Corporate Sales](https://www.nike.com/corporate-sales) [Find a Store](https://www.nike.com/retail) [Membership](https://www.nike.com/membership) [Nike Journal](https://www.nike.com/stories) [Site Feedback](https://www.nike.com#site-feedback) [Help](https://www.nike.com/help) [Get Help](https://www.nike.com/help) [Order Status](https://www.nike.com/orders/details/) [Shipping and Delivery](https://www.nike.com/help/a/shipping-delivery) [Returns](https://www.nike.com/help/a/returns-policy) [Order Cancellation](https://www.nike.com/help/a/change-cancel-order) [Payment Options](https://www.nike.com/help/a/payment-options) [Gift Card Balance](https://www.nike.com/orders/gift-card-lookup) [Contact Us](https://www.nike.com/help/#contact) [Company](https://about.nike.com/en) [About Nike](https://about.nike.com/en) [News](http://news.nike.com/) [Careers](https://jobs.nike.com/) [Investors](http://investors.nike.com/) [Purpose](https://purpose.nike.com/) [Sustainability](https://www.nike.com/sustainability) [Accessibility](https://www.nike.com/us/en/accessibility/#introduction) [Promotions & Discounts](https://www.nike.com/promo-code) [Student](https://www.nike.com/help/a/student-discount) [Military](https://www.nike.com/help/a/military-discount) [Teacher](https://www.nike.com/help/a/teacher-discount) [First Responders & Medical Professionals](https://www.nike.com/help/a/first-responder-discount) [Birthday](https://www.nike.com/help/a/birthday-terms-promo) United States - 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