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.
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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
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