Race day is here—time to have some fun and run fast! But before the adrenaline takes over, there’s one crucial decision that could make or break your performance: what shoes should you wear?
Choosing the right race day shoe depends on a few key factors:
- Have you raced this distance before? Stepping up from a 10K to a half marathon—or a half to the full? Consider a more cushioned, stable shoe to handle the extra distance.
- How has training gone? If you’ve been using race shoes for tempo or speed work, you’ll have a better sense of what your body can tolerate.
- Managing any injuries or niggles? Don’t chase performance at the cost of comfort.
- Is your goal to finish or to chase a PB? Your objective shapes your shoe choice.
The current generation of carbon-plated super shoes—like the Nike Alphafly 3, ASICS Metaspeed Sky/Edge+, Adidas Adizero Adios Pro 4, New Balance SC Elite v4, and Saucony Endorphin Pro 4—have been shown to improve running economy by up to 4% in some runners. They’re fantastic tools for breaking new ground—but only if your biomechanics are efficient and you have the strength endurance to maintain form.
If not, a super trainer—like the ASICS Superblast 2, On Cloudmonster, or HOKA Rocket X 2—might be your best bet. These shoes offer more stability and cushioning, helping you run further in comfort, especially when fatigue kicks in.
Keep in mind that pure race shoes are ultralight, often sacrificing padding around the heel and upper. If you haven’t broken them in properly during training, you risk rubbing and blisters mid-race—no fun at kilometre 18 or 35!
If your goal is a PB: Choose the lightest, most comfortable carbon-plated shoe you can handle. The Alphafly, Metaspeed Sky/Edge, and Adios Pro 4 are top-tier options. For best results, seek advice from a podiatrist or footwear specialist to match your foot type and mechanics.
If your goal is to survive the distance: Choose a high-stack super trainer that helps absorb impact. Some models exceed the 40mm stack height limit for elite competition—but for everyday runners, that extra foam is fair game.
And don’t forget price—super shoes often cost $300–$400, so choose wisely.
Pick a shoe that supports your goals, feels great, and helps you finish with a smile—or a new PB!
Get in touch with your local Sports & Spinal Podiatrist today to learn more oh how they can help you!
Written by Senior Podiatrist, Daniel Holmes