Podiatrists’ Favorite Running Shoe for Beginners

Whether you’re an avid runner or just getting started, you probably know the joy that comes from a good run. Every stride brings a rush of endorphins, a sense of strength and a chance to let go of stress as you take in the world around you—that is, if you have the right running shoes.

The right pair can make or break your experience. But with countless options on the market, finding the perfect shoe can feel overwhelming—especially for beginners. To help, we asked five podiatrists to share their favorite running shoe. Surprisingly, they all picked the same one: the Brooks Ghost. Here, we break down four reasons why podiatrists love this shoe and share their top tips for picking the right running shoe for you.

Brooks Ghost 17

Why Podiatrists Love the Brooks Ghost Running Shoe

Shock Absorption & Cushioning 

When we run, our feet take the first impact with the ground, making them the most important body part to protect. As a new runner, your feet aren’t yet conditioned for high-impact miles, which can increase your risk of injury if your shoes don’t provide enough shock absorption, explains Jodi Schoenhaus, D.P.M., RPhs, FACFAS, a board-certified podiatrist. 

That’s why choosing a shoe with proper shock absorption and enough cushioning is key. “The Brooks Ghost is designed with Brooks’ proprietary nitrogen-infused DNA Loft cushioning in both the heel and forefoot, which provides an exceptional balance of softness and support,” says Miguel Cunha, D.P.M., a board-certified podiatrist and foot surgeon.

Plus, this technology can help prevent injuries. “This cushioning absorbs the impact of each foot strike, which can help minimize stress on joints and muscles, especially important for beginners who are still adapting to the repetitive nature of running,” says Nicole Freels, D.P.M., FACPM, CPed, a double board-certified podiatrist. 

Encourages a Natural Gait

Another great feature of this running shoe is its midsole design. “These shoes feature a well-engineered midsole with flex grooves that encourage natural and smooth transitions from heel strike to toe-off,” says Cunha. This design helps your body move more efficiently and stay closer to its natural stride, he explains.

“It’s a shoe with good balance”, says Schoenhaus. “Instead of overcorrecting your gait, the Ghost lets novice runners learn their mechanics on their own. In reality, that neutral base can help avoid overuse problems brought on by overly supportive shoes that aren’t necessary.”

Arch Support for Foot Alignment 

Everyone’s feet are different—some of us have high arches, while others have flatter feet. No matter your foot type, wearing shoes with proper arch support helps keep your foot stable and encourages better alignment with every stride. 

“These shoes are constructed with anatomical arch support that stabilizes the foot and promotes proper alignment with each step,” says Cunha. He adds that they also feature a wide, spacious toe box that allows the toes to spread naturally, enhancing balance and comfort. 

Proper arch support is also essential for injury prevention. “This shoe is designed with a balanced structure that provides the necessary support for beginners. It helps maintain proper foot alignment and stability during runs, which is crucial for preventing overuse injuries commonly experienced by novice runners,” says Suzanne Fuchs, D.P.M., a board-certified podiatrist.

Versatile Fit

“One of the standout features of the Brooks Ghost is its versatile fit, which accommodates a wide variety of foot shapes and gait patterns,” says Freels. “This adaptability is particularly beneficial for beginners who may be unsure about their specific running style or the type of support they need.”

The best part? You can take these shoes no matter where you like to run. “The Brooks Ghost is versatile enough for various types of running, whether on paved roads, trails or during gym sessions,” adds Fuchs. “This adaptability makes it an excellent choice for those just starting their running journey, as it covers different running scenarios.”

Other Strategies to Select a Good Running Shoe

When it comes to picking out a good running shoe, there’s a lot to consider. Here are podiatrist-recommended strategies for selecting a good running shoe: 

• Learn Your Foot Type. It’s important to know your foot type, whether it’s pronated, neutral or supinated, says Priya Parthasarathy, D.P.M., a board-certified podiatrist. Each foot type requires different levels of support and cushioning. A visit to your podiatrist can help identify your foot type to help you pick the right shoe.
• Get a Gait Assessment. “Whether through a podiatrist or a specialty running store, understanding your gait helps match you with the right shoe category—neutral, stability or motion control,” says Freels. 
• Match Your Shoe to Your Terrain. Check if the shoe is appropriate for the type of ground you plan to run on. If you run on pavement, such as a sidewalk or the street, cushioning is crucial, while if you’re running on uneven terrain such as a trail or in a park, you need durability and traction, explains Schoenhaus. “Most inexperienced runners don’t think about this, despite it being one of the most crucial elements of long-term comfort and injury prevention,” she adds.
• Replace Your Shoes Regularly. “Replace running shoes regularly, as worn-out shoes can lead to injuries. A good rule of thumb is to replace shoes every 300 to 500 miles, depending on your weight, running style and frequency,” says Fuchs. She also recommends listening to your body—if you feel pain, it might be time to reevaluate your footwear. 
• Get Fitted Once a Year. Consider having your foot size checked annually, as feet can change over time. “Foot size can change over time due to arch collapse or pregnancy-related changes,” says Cunha. 

Our Expert Take

Podiatrists agree: the best running shoes for beginners are the Brooks Ghost. They love the Ghost for its excellent shock absorption and cushioning. It also provides arch support to promote proper foot alignment and stability, encourages a natural gait and has a versatile fit that works for most foot types. 

While this is an excellent choice, it’s still a good idea to visit a podiatrist to assess your foot type and gait for more personalized guidance.

At the time of publishing, the price was $150.