Running is one of the fastest-growing categories at Central Sports, and we've built our range around the two brands serious runners keep coming back to: On and HOKA, backed by ASICS for runners who want proven cushioning at a sharper price. From the On Cloud 5 and Cloud 6 for everyday miles, to the HOKA Clifton and max-cushion Bondi, to stability shoes like the HOKA Arahi and trail options like the Challenger and Speedgoat, we stock road and trail shoes for beginners through to marathon runners.
Not sure where to start? This guide walks you through the three decisions that actually matter — cushioning, support (your pronation), and road vs trail — then points you to the right shoe. Our team can fit you in store at Birmingham, Milton Keynes, Cardiff and Hereford, or help by phone. Next-working-day UK delivery on orders placed before 2pm.
Frequently asked questions about running shoes
What are the best running shoes for a beginner?
For most new runners we recommend a neutral, well-cushioned daily trainer — it's forgiving, comfortable at easy paces, and suits the majority of feet. The On Cloud 6 and HOKA Clifton 10 are both ideal first shoes: soft enough to protect your legs while you build mileage, light enough not to feel like a boot. If you want to spend a little less, the ASICS Patriot gives you reliable cushioning at an entry price. Start with a neutral shoe unless you already know you overpronate (see below).
Neutral or stability — which do I need?
It comes down to pronation, which is how your foot rolls inward when it lands. If your ankles roll inward noticeably (overpronation), a stability shoe like the HOKA Arahi 8 gently guides your foot and reduces strain. If your feet stay fairly neutral — which is most people — a neutral shoe such as the On Cloud range, HOKA Clifton or HOKA Bondi is the right call. If you're unsure, bring your current trainers into any of our stores; the wear pattern on the sole tells us a lot, and we can watch you walk.
How much cushioning should I choose?
More cushioning means more comfort and shock absorption, which most road runners want. For maximum softness on long runs and recovery days, the HOKA Bondi 9 is our plushest road shoe, with the On Cloudmonster a close rival that adds a springier, more energetic feel. For balanced everyday cushioning, the HOKA Clifton 10 and On Cloud 6 are the sweet spot. For shorter, faster sessions or gym and cross-training, a lower-profile shoe like the On Cloud X keeps you closer to the ground.
Road or trail — does it matter?
Yes. Road shoes have smoother outsoles tuned for pavement and treadmills. Trail shoes have aggressive lugs for grip on mud, rock and loose ground, plus more protection underfoot. If you run mostly off-road, choose a trail shoe such as the HOKA Challenger 7 (a softer door-to-trail option) or the HOKA Speedgoat 6 for technical terrain — the GTX version adds waterproofing for British winters. Running trails in road shoes is slippery and wears them out fast.
On or HOKA — what's the difference?
Both are excellent; they just feel different. HOKA is known for deep, soft, stable cushioning that disappears under you — brilliant for comfort and long distances (Clifton, Bondi, Arahi). On's CloudTec sole gives a firmer, poppier, more responsive ride that many runners find faster-feeling (Cloud 5, Cloud 6, Cloudmonster). Our honest advice: if you prioritise plush comfort, start with HOKA; if you like a snappy, energetic feel, start with On. The best way to decide is to try both — come in store and run in them.
What size should I buy, and how should a running shoe fit?
Running shoes should fit with about a thumb's width (roughly 1cm) of space in front of your longest toe — your feet swell and move forward as you run, and shoes that fit perfectly in the shop will feel too short at mile five. The heel should be locked in with no slipping, and the midfoot snug but not tight. Many runners go a half size up from their everyday shoe. If you're between sizes or have wide feet, ask us — we fit runners every day and stock wide options.
How often should I replace my running shoes?
Most running shoes last 500–800km (roughly 300–500 miles), though this varies with your weight, gait and the surfaces you run on. Signs it's time: the cushioning feels flat and dead, the outsole tread is worn smooth, or you start picking up niggles you didn't have before. A good habit is to note the date you start a pair; if you run regularly, budget for a new pair every 6–12 months.
Helpful reading: browse all Running Shoes, shop On and HOKA, or use our shoe finder to get matched to the right pair.