Starting out in running is exciting but also a little overwhelming. Between training plans, stretching routines, and fitness trackers, one of the most common questions we hear at Pod Fit Podiatry (Modbury, Findon & Glenelg clinics) is:
“What shoes should I wear if I’m new to running?”
It’s a great question and the right answer can be the difference between an enjoyable new hobby and a frustrating cycle of pain and injuries. In this blog, we’ll unpack what you need to know about running shoes as a beginner, how to choose the best pair for your feet, and where to run in Adelaide to test them out.
Why Your Shoes Matter
When you run, your body absorbs forces up to 2–3 times your body weight with every step. Multiply that by thousands of steps per run, and it’s easy to see why footwear matters. Running shoes are designed to:
- Cushion impact and reduce stress on joints
- Support your foot in the right places
- Help guide your running motion efficiently
- Prevent common running injuries like shin splints, plantar fasciitis, Achilles pain and knee pain
The wrong shoes (whether too worn out, poorly fitted, or mismatched to your feet) can increase your risk of pain and keep you from enjoying your running.
Know Your Foot Type
Feet come in all shapes and sizes, and so do running shoes. Understanding your foot type is the first step in picking the right pair.
- Neutral feet – Average arches, feet don’t roll in or out excessively. Best with neutral running shoes.
- Flat feet / pronators – Arches collapse or roll inward. A stability shoe may help.
- High arches / supinators – Feet roll outward. A cushioned neutral shoe absorbs shock best.
At Pod Fit Podiatry Glenelg, Modbury, and Findon, we use gait analysis and pressure plate testing to assess your foot type and guide you to the right shoe category.
Understanding Key Shoe Features
Running shoes are more than just foam and fabric. Here are some features to consider:
- Heel drop (pitch):
- Higher drop (8–12mm): less strain on calves/Achilles, more load on knees.
- Lower drop (0–6mm): more natural feel, but greater calf/Achilles demand.
- Stack height (cushioning):
- High stack: plush and absorbent, great for long runs like the Adelaide Marathon Festival or the City-Bay Fun Run.
- Low stack: more ground feel, better for speed sessions.
- Weight: lighter shoes = faster feel, but may reduce durability.
- Upper fit: should hug the foot without pressure points. Toe box width is crucial to avoid black toenails on longer runs along the Linear Park Trail or Brighton to Glenelg coastal path.
Knowing When to Upgrade
A common mistake we see in our clinics is wearing old gym shoes or worn-out trainers. Running shoes last about 400–800km depending on brand, surface, and body weight.
Signs it’s time for a new pair:
- Outsole is smooth and worn
- Midsole feels flat
- New aches and pains appearing
- Shoes tilt when placed on a flat surface
If you’re training for Adelaide-based events like the Barossa Marathon Festival or Trailblazer at Morialta, fresh shoes will reduce your risk of injury.
Don’t Run Every Run in “Super Shoes”
Carbon plate “super shoes” are amazing for races, but not for beginners. They can overload your calves and Achilles if used too often, and they’re expensive to replace.
Stick with daily trainers first as they’re reliable, durable, and ideal for building a safe running base before stepping up to race shoes for events like the City to Bay.
Get Professionally Fitted
The best investment you can make as a new runner is a professional shoe fitting.
Visit a running store like RunDNA in Hindmarsh or Fullarton, or Book a gait assessment at Pod Fit Podiatry Glenelg, Modbury, or Findon, where we use 3D treadmill and pressure plate analysis.
We’ll assess your gait, check your current shoes, and make tailored recommendations so you don’t waste money (or risk injury).
Rotate Your Shoes
Adelaide’s running scene offers everything from coastal paths to hills. Rotating between two pairs of shoes can spread load and help you adapt to different terrains:
- A cushioned trainer for longer runs along the River Torrens Linear Path.
- A lighter trainer for speedwork on the track at SA Athletics Stadium.
- Trail shoes for Lofty Summit, Cleland, or Belair National Park.
Even if you only start with one pair, keep rotation in mind as your training grows.
Add Strength and Load Management
Shoes alone won’t prevent injuries. Combine them with:
- Strength training: calves, glutes, hips (especially important for Adelaide’s hilly terrain like the Trail Running SA events).
- Gradual progression: avoid ramping up too quickly.
- Rest days: recovery is where you actually improve.
- This combination ensures your shoes can do their job effectively.
Common Beginner Shoe Questions
Q: Can I run in my old gym shoes?
A: Not ideal. They’re likely built for other activity and side-to-side movements, not forward running impact.
Q: Do I need stability shoes for flat feet?
A: Not always – some flat-footed runners do fine in neutral shoes. Get assessed first.
Q: Are expensive shoes better?
A: Not necessarily. Comfort and fit matter more.
Q: Can orthotics work with running shoes?
A: Yes – most running shoes have removable insoles so custom orthotics can be fitted. At Pod Fit Podiatry, we often prescribe custom orthotics for Adelaide runners struggling with injuries like plantar fasciitis or shin splints.
Take Home Message
Choosing your first pair of running shoes doesn’t have to be complicated. Start with a reliable daily trainer that:
- Fits your foot type
- Feels comfortable from the first step
- Matches your running goals
Adelaide is an amazing city to start your running journey — from City to Bay to the Adelaide Marathon Festival, the Linear Park Trail to Brighton Beach, there are endless spots to enjoy your new shoes.
If you’re unsure where to start, book a running assessment at Pod Fit Podiatry Glenelg (18 Partridge St), Modbury (31 Smart Rd), or Findon (166 Grange Rd). Our podiatrists specialise in running injuries and footwear advice, and we’ll help you set up for success.
Your future self, crossing that finish line pain-free, will thank you.
