Starting to run is one of the best decisions you can make. But the first question almost every new runner asks is: which shoes should I buy? The wrong pair can lead to blisters, sore knees, and a very short running career. The right pair keeps you injury-free and coming back for more.
Here's our pick of the best running shoes for beginners in Australia in 2026 — all available right now at prices that won't make you regret starting.
What Makes a Good Beginner Running Shoe?
Three things matter most when you're just starting out:
- Cushioning — your body isn't conditioned yet. A well-cushioned midsole absorbs the impact your legs aren't used to handling.
- Stability — a wider, more supportive base helps prevent your foot from rolling inward, which is a common cause of knee pain in new runners.
- Value — you don't need to spend $300 on your first pair. Plenty of excellent shoes exist in the $60–$150 range.
Our Top Picks for 2026
1. Nike Downshifter 13 — Best Budget Pick (~$106–$110 AUD)
The Downshifter is Nike's go-to entry-level trainer and it earns that role every year. A breathable mesh upper, foam midsole and internal heel counter give you everything you need without anything you don't. If you just want to start running without overthinking it, this is the shoe. Available in multiple colourways to suit your style.
2. ASICS Gel-Contend 9 — Best for Comfort (~$189 AUD)
ASICS makes some of the most comfortable running shoes on the planet, and the Gel-Contend 9 is where most beginners should start in the ASICS range. GEL technology in the heel absorbs impact on every landing, while the AMPLIFOAM midsole delivers a plush, forgiving ride. If your knees or joints have ever given you grief, this is the shoe to reach for.
3. Brooks Ghost 16 — Best for Building Consistency (~$170 AUD)
The Ghost has been one of the world's best-selling running shoes for years — and for good reason. DNA Loft v3 cushioning delivers a smooth, cushioned ride that suits beginners and experienced runners alike. It's the shoe you buy when you want to stop experimenting and just run. Whether you're jogging 3km or working toward your first 10km, the Ghost 16 will be ready.
4. FILA Saluzzo 2 — Best Value Under $60 (~$55 AUD)
If you're not sure running will stick and don't want to spend big yet, the FILA Saluzzo 2 is a lightweight, breathable everyday trainer that won't hurt your wallet. A non-slip sole handles road surfaces and a cushioned footbed keeps things comfortable. It's not a high-performance shoe — but as an entry point to get started, it does exactly what it needs to do.
5. Saucony Cohesion 18 — Best for New Runners Who Overpronate (~$99 AUD)
If you notice your feet rolling inward when you walk or run (overpronation), the Cohesion 18 provides the support structure to correct it without feeling stiff. VERSARUN cushioning delivers a plush ride while the supportive platform keeps your foot aligned through each stride. A great choice for runners who've had knee, shin or hip pain in the past.
Quick Size and Fit Tips
- Go half a size up. Your foot swells slightly during a run. A shoe that fits perfectly in the shop will feel tight at kilometre 5.
- Check the toe box. You should be able to wiggle your toes freely. If they're pressed against the front, go bigger.
- Replace at 600–800km. Midsole foam compresses over time. When your legs start feeling tired earlier than usual, it's often the shoes.
Road vs Trail: Which Do You Need?
If you're running on footpaths, roads or treadmills — you need a road shoe. All the picks above are road shoes. If you're on dirt tracks, fire roads or bush trails, you'll want a trail shoe with more aggressive grip. We cover trail options from Salomon, Merrell and ASICS in our trail running range.
Bottom Line
You don't need to overthink your first pair. Pick something cushioned, make sure it fits, and get out the door. Consistency beats perfection every time. Browse our full range at SoleScout and find the pair that gets you moving.