What Shoe Should I Race In?

What are my options?

With every training cycle comes the inevitable question: 'What shoes should I race in?' In today’s running landscape, that question is more complex than ever. There has never been more variety and options available on the market, which can feel overwhelming, especially when you consider the hype surrounding 'super shoes'.'"

It's true that super shoes have reshaped the racing scene. At the 2023 Chicago Marathon, nearly 70% of the field wore some version of a performance race shoe. The performance benefits are undeniable for many: improved running economy, reduced perceived exertion, and enhanced fatigue resistance. But do you really need to wear super shoes to have a successful race?

Let’s break down your options below and more importantly, how to choose a shoe category that fits your goals and preferences.

Start with your goal

Before diving into some of the different shoe categories, it’s worth assessing your goals with a simple question: What am I trying to achieve on race day?

Chasing a PB?

If you're targeting a personal best and have followed some structured training, a super shoe is certainly worth considering. These shoes are engineered with performance features in mind—typically a responsive PEBA midsole and a carbon fibre plate that works to enhance forward propulsion and reduce muscular fatigue. They're designed to be efficient over long distances and the data increasingly supports their use in improving running economy by anywhere from 3-7% for runners.

Looking to just finish with no time goal?

Then comfort, familiarity, and stability might guide your decision. A trusted daily trainer could be the better option. It will feel predictable underfoot and offer ample support in the later stages of a run.

The takeaway? Your shoe choice should reflect and match the kind of race experience you’re after.

Shoe fit is a non-negotiable

Regardless of whether you're in a fast super shoe or a plush daily trainer, fit is one of the most critical factors in your shoe selection to ensure you have a positive experience on race day.

A poorly fitting shoe can quickly derail your race. Shoes that are too tight can lead to blisters, black toenails, or nerve impingement. Shoes that are too loose can cause instability, rubbing, or friction at the heel and/or forefoot. Even minor issues can compound quickly over distances ranging from the 10km to the marathon. 

Here’s what to look for:

Lockdown: The shoe should hold your midfoot and heel securely without creating pressure points. Good lockdown improves stability, especially in high-stacked shoes, where you want to feel secure on top of the midsole platform.

Toe box space: You need room to accommodate toe splay and foot swelling, especially on warmer days or over longer race distances. It’s important to note, the majority of daily training shoes will be offered in width options; however, this is limited in the super shoe category.

The super shoe, a tool for the right job

Super shoes can be thought of as the Formula 1 car of the running world. Designed for efficiency, speed and performance, they offer a real advantage. They're most effective when running at your faster paces so if you’re not dialing up your pace, they may not be the most suitable option.

Super shoes typically feature:

• Highly resilient, lightweight foam: These foams offer exceptional energy return with reduced weight to create a fast and bouncy experience underfoot.
• A rigid plate (typically carbon): This provides a lever mechanism to increase propulsion and reduce ankle dorsiflexion demands.
• Aggressive rocker geometry: Which promotes a quicker heel-to-toe transition and encourages a longer stride.

These characteristics make super shoes ideal for chasing a personal best on race day; however, they are often less forgiving in terms of stability and durability.

A few of the most popular shoes in this space is the Nike Alphafly 3, New Balance SuperComp Elite v4, Asics Metaspeed and On Cloudboom Strike.

Daily trainers, the reliable choice

If your goal is to simply enjoy the race and reach the finish line without chasing a time, then a daily trainer could be your ideal race day companion.

These shoes prioritise comfort, support and durability. Built for consistent, easy pace running, daily trainers are designed to go the distance with a familiar and forgiving feel underfoot. They typically offer a more stable ride than plated options, making them a great match for runners focused on completing the distance rather than racing the clock.

Daily trainers are perfect for when:

• You want a shoe that’s been with you throughout training and feels reliable on race day.
• You’re running your first marathon or simply aiming to finish without a time goal.
• Comfort and underfoot confidence matter more than speed or weight savings.

Some of the popular options include models like the Asics Nimbus 27, Saucony Triumph 22 and the Brooks Glycerin 22.

Super trainers, the goldilocks option

If you’re not quite ready to commit to a super shoe, but still want a shoe that’s a little faster than your daily trainer, then consider a super trainer.

These models bridge the gap between daily trainers and super shoes. They often feature a portion of the same high rebound foam found in racing models. However, they will either exclude the plate component or add in their more durable foam within the midsole. The result is a shoe that’s energetic and efficient, yet more comfortable and stable underfoot. These shoes let you get a taste of racing tech without the commitment or sometimes polarising feel of a super shoe.

Super trainers shine in situations where:

• You want one shoe to ‘do it all’ - from easy runs through to the race day.
• You want more speed without sacrificing too much durability or comfort.

We've found models such as the Asics Superblast 2, New Balance SuperComp Trainer v3, On Cloudmonster Hyper and the Mizuno Neo Vista to be really popular choices for runners in-store.

Don’t try anything new on race day

It’s tempting to break out fresh shoes for your big event, but race day is generally not the time to experiment. Aim to do at least one or two workouts (ideally a long run) in your race shoes at or near goal pace. This gives you the chance to:

• Get a feel for the shoe if it’s a completely new category of shoe to you.
• Dial in your sock and lacing combination.
• Identify any fit or friction issues.

Wrap up

The best race shoe is the one that works for you, your goals and your race plan. For a lot of runners that’s a super shoe, but for others, it can be a super trainer or their trusted daily trainer. Focus on fit, comfort and what makes you feel confident and capable when the gun goes off.

If you need any help selecting a shoe for race day; please visit us in-store, book a RunDNA Fit gait analysis or chat to us online via a RunDNA Live video call.

About the author

Nathan Pope - Runner and Shoe Nerd

I'm really passionate about running footwear and how shoes can be used as a tool to get the best of your running, whether that be general fitness or performance.

My favorite event is the marathon. I feel that the marathon is the ultimate test, both physically and mentally. It requires careful planning, both within the race and during the training block, and it can be very satisfying when everything comes together on race day.