The Monday Shakeout: The Best Distance Racing Shoes for Recreational and Midpack Runners
By Matthew Klein
This week we talk about alternative racing options for midpack and recreational runners who may find that many super racing shoes are too aggressive or do not work for them.
The super racing shoe category is getting more aggressive and crazy. Stack heights are getting taller with companies finding new ways to get around the limits. Geometries are getting more aggressive and midsole foams are more resilient and compliant than ever before. While some companies may advertise these shoe types for everyone, they may not be appropriate for most runners. Recent research (that still needs follow up) has suggested that at slower speeds, super racing shoes may provide a significantly smaller benefit (Doubert, Dominy & Burns, 2022). Soft, extremely stiff, unstable shoes may improve running economy in some people but with aggressive shoes comes inherent risks that some people may be more sensitive to others (stability for the duration of the race being one factor). Therefore, if slower and midpack runners are not getting the same benefit out of these shoes, it may suggest that looking at other options may be better for optimizing performance in this population.
For runners looking for good racing shoes that will get through longer distance races and workouts but find most super shoes too aggressive, there are still several options on the market. While the SC Elite v4 is a great option for those who want a more comfortable and relaxed "super racer," performance trainers and super trainers are also extremely good options. Most of these are designed for a greater variety of paces, including training paces, that make the a better fit for runners who may not have much a difference in pace between their training and race paces. Most of these are also durable and designed for training, meaning switching between these and a more traditional trainer may be less of a shock to the body compared to going between a super shoe and training shoe. Most performance trainers and super trainers are getting almost if not as light as many racing shoes, making them viable options for both training and racing. Additionally, there is new research suggesting that even performance trainers like the Saucony Endorphin Speed may have large running economy benefits for recreational runners, so this may further emphasize a focus on this category (Paradisis et al., 2023)
Recommendations
(Click the shoe name to learn more)
True Super Shoes
New Balance SC Elite v4
(The friendliest of super shoes thanks to its wider design and more relaxed feel overall)
Non-Carbon Plated Performance Trainers and Super Trainers for Racing
(Shoes for those with time goals but don't want/feel comfortable
with carbon plated super shoes)
Saucony Endorphin Speed 4
(It's ability to handle a variety of paces comfortably and also less aggressive shaping helps provide a suitable racer for a large variety of runners who still want some speed underfoot when needed)
ASICS Superblast 2
(Despite height of the shoe, it's stabler profile provides runners who are looking for a distance racer a great cushioned option that's light and can still pick up the pace.)
Mizuno Wave Rebellion Flash 2
(For runners who tend to be more midfoot forward, a very rockered and rolling option)
Hoka Mach 6
(For a runner who wants a very traditional feeling shoe that still has some modern performance. Does fit on snug side)
Comfortable Performance Trainers and Super Trainers
(Performance shoes for completing distanced events comfortably without faster paces necessarily in mind)
Mizuno Neo Vista
(Softer than the ASICS Superblast and more
mild in nature, when it comes to race day best for recreational runners
who want a lot of softness. Great price point)
ASICS Superblast 2
(Still a good option for runners in this category as it one of the
best stable neutral options as well)
New Balance SC Trainer v3
(When it comes to racing, best
for recreational runners who wants a less aggressive, more affordable
option than the SC elite v3)
Saucony Kinvara Pro
(For those that want a firmer, highly rockered ride as opposed to soft and mushy)
Adidas Boston 12
(A versatile trainer that can do a bit of everything for a runner. One of the most affordable on the list)
Stability runners should check out Matt's stability recommendations for race day video.
Conclusion
There is no perfect running shoe on the market. It is all about the individual. Some shoes may be better for certain people, while not appropriate or optimal for others. The goal of finding a shoe should never be about finding out what the fastest people in the world are using (although advertisers may want you to search for that) but finding out what is the best shoe for you and your goals. That may be something aggressive for some people and may be a comfortable daily training shoe for others. Shoes are tools and the goal should always be finding the right tool for you and your goals.
References
Joubert, D., Dominy, T., & Burns, G. (2022). Effects of a highly cushioned racing shoe on running economy at slower running speeds.
Paradisis, G. P., Zacharogiannis, E., Bissas, A., & Hanley, B. (2023). Recreational runners gain physiological and biomechanical benefits from super shoes at marathon paces. International Journal of Sports Physiology and Performance, 18(12), 1420-1426.
PAST MONDAY SHAKEOUTS
3 Unexpectedly Good Shoes in 2024
Treadmill Running!?
Can I Race While Injured?
The Challenge of Zero Drop Shoes on the Trail
How Much Does Doctors of Running Make? #7 Report
Do Shoes Impact the Spine?
Do I Need Insoles?
Why Two Shoes are Better Than One
How Running Shoes Should Fit and Toe Path
The Top (Dorsum) of Your Foot
How Much Taller Can Shoes Get?
The Impact of Footwear on Masters Runners
David's Top Shoes of 2024 So Far
Summer Trail Round Up
Andrea's Top Shoes of 2024 So Far
Matt's Top Shoes of 2024 So Far
How Much Does Doctors of Running Make? Sixth Report
What Happens to Midsoles as They Wear Out?
Do Super Shoes Reduce Muscle Soreness?
Chest Straps vs. Wrist Monitors for Heart Rate
Everything is Becoming Maximalist and Super
Do We Adapt to Shoes, or Do They Adapt to Us
Research on Finding Optimal Shoes and the RUN-CAT
About the 1st MTP and its Role in Running
What is Drop and Why It Doesn't Always Matter
The Science of Sole Width
Challenges with Large Toe Spring
Phases of the Swing Gait
Can Running Shoes Reduce Injuries?
The Best Shoes of 2023 for Highly Specific Reasons
Andrea's Favorite Shoes of 2023
David's Favorite Shoes of 2023
Matt's Favorite Shoes of 2023
My Favorite Flat Feet Shoes of 2023
ChatGPT Reviews a Shoe, Volume 2
How Forefoot Rockers Help Toe Mobility
Running with Backpacks
How Much Does Doctors of Running Make?
Changes We're Excited to See
Why Heel Bevels are Natural
Do Heavier Runners Need Different Shoes?
Shoe Rotations for Different Runners
Strength Training to Prevent Injury - A Case Study
On the Impacts of Different Stacked Shoes
The Importance of Heel Bevels in Shoe Design
Low vs. High Drop Shoes
Why is Proprioception Important to Runners?
Best Running Movie Scenes of All-Time, Part 2
Best Running Movie Scenes of All-Time, Part 1
What a Week at DOR is Like
Reflections on Saucony's Running Economy Study
Sustainable is Only Going to Work if It's Good
A Simple Guide to Footwear and Foot Health
Best Flat Feet Shoes by a Flat Feet Runner
How Long Do Shoes Last?
SHOP | SUPPORT DOR
*Using the link to purchase helps support Doctors of Running. Thanks so much!
Ultraspire Fitted Race Belt: The best way to carry your phone and goods on the run. No bounce and various sizes for waist. (Also recommend the Naked belt)
Saysky Running Gear: We were really taken aback by this Scandinavian company's ultra-thin, durable performance clothing
Skratch Recovery, Coffee Flavor: Mental and physical boost post run. Coffee flavor is excellent and goes great straight into a fresh brewed cup
goodr Sunglases: Run in style with goodr's super fun sunglasses.
Feetures Socks: Massively grippy socks that will make you feel more one with the shoe
Amphipod Hydraform Handheld Water Bottle: Perfect for long runs when you need hydration in the summer
Trigger Point Foam Roller: Help get those knots out post-run and feel better for tomorrow
Theragun Massager: This small version is great on the go for working tired legs
Ciele Hat: Our team's favorite running hat of choice!
Fractel Hats: Our team's wider fitting running hat of choice!
FOLLOW DOCTORS OF RUNNING ON SOCIAL MEDIA
Facebook: Doctors of Running
Youtube Channel: Doctors of Running
Instagram: @doctorsofrunning
LinkedIn: Doctors of Running
Strava: Doctors of Running
Podcast: Virtual Roundtable
Pinterest: Doctors of Running
PODCAST
Check out the Doctors of Running Podcast to find more reviews, interviews, and running features from the team.
Visit our Podcast Page
Find us on Apple
Find us on Spotify
Contact us at doctorsofrunning@gmail.com
NEXT: 3 Unexpectedly Good Shoes in 2024
