The most significant factor that determines your marathon performance is the quality of your training. Once training is in the bag, you need effective pacing, fueling, and hydration strategies. But there’s one more thing you can do to ensure you get the most from that training and planning on race day: invest in a pair of marathon racing shoes.

An effective marathon racing shoe can help reduce the repeated impact that miles after miles听 put on your body while allowing you to get more energy out of each footstrike. Even more importantly, the right marathon racing shoe will provide you with a platform that is stable and cushioned enough to carry you through 26.2 miles in security and comfort. We鈥檝e spent the last two years rigorously testing every option on the market to help you pick the best pair for you.

Update March 2025: We removed one discontinued shoe and updated four categories with new models from Hoka, Saucony, Adidas, and Topo.

At a Glance

Best Marathon Racing Super Shoes

• Best Overall: Nike Alphafly 3 ($285)
• Runner-up: On Cloudboom Strike ($280)
• Most Stable: Asics Metaspeed Sky Paris ($250)
• Lightest: Adidas Adizero Adios Pro Evo ($500)
• Bounciest: Hoka Cielo X1 2.0 ($275)
• Best Zero Drop: Altra Vanish Carbon 2 ($260)
• Best Trail: Adidas Terrex Speed Ultra ($220)
• Softest Marathon Super Shoe: Saucony Endorphin Elite 2 ($275)

Best Non-Carbon-Plated Marathon Shoes

• Best for Beginners: PUMA Deviate Nitro 3 ($160)
• Most Versatile: Adidas Adizero Evo SL ($150)
• Most Supportive: Saucony Tempus 2 ($160)
• Best for Wide Feet: Topo Specter 2 ($165)
• Best Minimalist: Topo Cyclone 3 ($150)

Honorable Mentions

Tips and How We Test

• How to Choose Marathon Shoes
• FAQs
• How We Test
• Meet Our Lead Tester

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Best Marathon Racing Super Shoes

Eight years after the debut of the first super shoe, the thick-stacked, carbon-plated racers are ubiquitous at the front of every marathon and increasingly common among runners in the pack looking to optimize their performance. These shoes have been lab-proven to improve running economy by a few percentage points, making it easier to maintain a faster pace. Runners also report that they experience less muscular fatigue when running in a super shoe that complements their stride.

These are some of the super shoes that our testers found most comfortable and effective at marathon pace, but your experience may vary (as we found when we had three testers compare 16 super shoes in a ). Every super shoe boasts some sort of ultralight, hyper-responsive foam with an embedded, curved carbon-fiber plate鈥攂ut each delivers a surprisingly unique ride. You鈥檒l have to experiment to find one that gives you wings.

See our “How to Choose Marathon Shoes” section at the bottom of this article for more guidance on whether you should consider a super shoe and how to select a pair that works for your stride.

Best Overall Marathon Super Shoe

Nike Alphafly 3

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Weight: 7.8 oz (men), 6.2 oz (women)
Stack Height: 40鈥�32 mm
Drop: 8 mm
Sizing: 6-15 (men鈥檚), 5-12 (women鈥檚)

Pros and Cons
鈯� Bouncy, propulsive midsole
鈯� Breathable, form-fitting upper
鈯� Lighter than ever
鈯� Difficult to get on/off
鈯� Unstable heel

Designed specifically for marathons, the Alphafly set a new standard as the fastest marathon shoe ever when Eliud Kipchoge wore them while breaking the 2-hour barrier in a staged marathon, clocking 1:59:40.2 in October 2019.

Now, in its third iteration, the Alphafly 3 continues to dominate as the ultimate marathon racing shoe. Designed with Nike鈥檚 Air Zoom Units in the forefoot and a PEBA-based midsole, our more competitive, efficient testers praised the Alphafly 3 for its bouncy, energy-efficient ride.

Subtle adjustments to the shoe’s geometry, including a wider footprint and carbon fiber plate, paired with repositioned Air Zoom Units and strategically sculpted midsole, give the Alphafly 3 a distinctly different feel from its predecessor. These changes effectively address some of the issues found in the Alphafly 2, which many felt was heavy and clunky compared to the original.

The new Alphafly 3 is surprisingly nimble, weighing in as the lightest Alphafly to date. Even running as fast as 5k pace, I found the Alphafly responded quickly, encouraging a fast turnover. That said, it may be too sharp of a tool for some runners, as those who require a stable stance may find it a bit wobbly, especially in the heel.

The redesigned Atomkit 3.0 upper is about as race-y as you can get鈥攅xtremely light and airy. Though a bit tough to put on because of its tightly woven mesh (like previous models), the new upper is highly breathable and secure, with sawtooth laces that stay tied tight throughout the marathon.

Read our full Alphafly 3 review听and how it compared to other racers in our .

Runner-up Marathon Super Shoe

On Cloudboom Strike

Weight: 7.6 oz (men), 6.6 oz (women)
Stack Height: 39.5鈥�35.5 mm
Drop: 4 mm
Sizing: 7-13, 14 (men鈥檚), 5-11 (women鈥檚)

Pros and Cons
鈯� Highly cushioned without sacrificing bouncy responsiveness
鈯� Outstanding cushioning-to-weight ratio
鈯� Somewhat unstable

A stark contrast to On鈥檚 previous carbon fiber racing shoe, the firm-feeling Cloudboom Echo, the Cloudboom Strike is soft, bouncy, and fun to run in. Runners who can maintain their balance on what is a fairly unstable platform are rewarded with a lively, highly cushioned ride that鈥檚 comfortable and responsive, making it ideal for long-distance efforts.

The secret to the Strike’s sweet ride lies with the insole. On swapped out the traditional Strobel (a thin layer connecting the upper to the sole) and sockliner for a thick, removable layer of high-energy PEBA foam, thus increasing the amount of performance-enhancing foam underfoot. The result is a legal racer with cushioning that feels like it exceeds the World Athletics鈥� maximum stack height.

The smooth, ultra-cushioned ride is surprisingly quick for such a thick shoe, responding nimbly even when exceeding 5k pace. The shoe accommodated both long-striding testers and those who prefer to turn over faster.

The Cloudboom Strike fit runs long enough that you might consider sizing down by half a size. However, the one-piece mesh upper, which breathes well and effectively repels moisture, easily cinches down for a secure foot hold.

Read our full

Most Stable Marathon Super Shoe

Asics Metaspeed Sky Paris

Weight: 6.5 oz (unisex)
Stack Height: 39.5鈥�34.5 mm
Drop: 5 mm
Sizing: 3.5-13 (men鈥檚), 5-14.5 (women鈥檚)

Pros and Cons
鈯� Wide, stable stance
鈯� Long, smooth rocker
鈯� Versatile ride
鈯� Stiff heel counter can be uncomfortable

The Asics Metaspeed Sky Paris gives runners the best of both worlds鈥攁 highly energetic, cushioned feel and a stable ride. Super shoes鈥檚 tall, thick midsoles often create a wobbly sensation, forcing your stabilizing muscles to work harder to maintain balance.

The key to the Metaspeed Sky Paris鈥檚 stability is its wide base under the forefoot, coupled with an updated, wider carbon fiber plate. This makes the Metaspeed Sky Paris an excellent choice for beginner, intermediate, or unstable runners who want to enjoy the benefits of super shoe technology while still having a supportive, predictable platform. One back-of-the-pack tester noted that the broad base provided a 鈥渟mooth ride, and the running dynamics worked extremely well with my foot and my own personal gait.鈥�

The shoe鈥檚 stability, however, doesn鈥檛 compromise its stride-lengthening performance for experienced, efficient marathoners. Testers found that the Metaspeed Sky had the ability to work well for a wide range of runners and paces.

The shoe also has a new, more pliable and comfortable mesh upper and midsole foam that鈥檚 approximately 8 percent lighter and, Asics says, has an 8.2 percent better energy return over the previous model. The best part: The shoe got nearly an ounce lighter, making it one of the lightest marathon-racing options.

Read more about the Asics Metaspeed Sky Paris in our .

Lightest Marathon Super Shoe

Adidas Adizero Adios Pro Evo 1

Weight: 4.6 oz (unisex)
Stack Height: 38鈥�32 mm
Drop: 6 mm
Sizing: 5-10 (men鈥檚), 6-11 (women鈥檚)

Pros and Cons
鈯� Extremely light
鈯� Best cushioning-to-weight ratio on the market
鈯� Energetic forward roll
鈯� Lacks durability for heavy and inefficient runners

The groundbreaking adidas Adizero Adios Pro Evo 1 shatters the mold as the lightest super shoe ever made, weighing nearly 2 ounces less than the next lightest super shoe. Yet from the outset, I was amazed that a shoe this light could have this much cushioning.

The Pro Evo 1鈥檚 rocker is long and aggressive, curving up to a high toe spring (elevation of the toe box). Initially, at well-below marathon speeds, it felt forced and unnatural. However, once I picked it up to around marathon pace and my toes engaged with the steep curve, I sensed a smooth rolling action that energetically pushed me forward. I believe marathoners averaging seven-minute miles or faster will see the most benefit from these.

Besides being the lightest super shoe on the market, the Evo 1 also claims the title of the most expensive. That, coupled with initial talk of the shoe only working for a single marathon, makes the Evo 1 a big investment. Our test pair, however, lasted nearly 200 miles before the midsole showed signs of wear. While not every runner can expect similar durability, those with an efficient stride should enjoy everything the Evo 1 has to offer much longer than a single marathon.

Read our full .

Bounciest Marathon Super Shoe

Hoka Cielo X1 2.0

Weight: 8.1 oz (men’s), 6.8 oz (women’s)
Stack Height: 39鈥�32 mm
Drop: 7 mm
Sizing: 5-12, 13, 14 (men鈥檚), 6-13, 14, 15 (women鈥檚)

Pros and Cons
鈯� Extremely bouncy midsole
鈯� Lighter than original by over an ounce
鈯� More comfortable upper
鈯� Steep rocker can feel awkward
鈯� Still one of the heavier marathon racing shoes

With a ride that feels like bouncing on a pogo stick, the Hoka Cielo X1 2.0 delivers unmatched spring with every stride. Designed with two layers of 眉ber-responsive PEBA foam separated by a winged carbon fiber plate, and a severe, heel-to-toe rocker profile, testers marveled at how much fun these shoes were. One tester described the shoe as 鈥渁 marshmallow meets a trampoline鈥攕oft and cushy, yet with a springy, propulsive feel.鈥�

Significant updates include a lighter, more breathable upper, a more aggressive rocker, enhanced forefoot cushioning, and improved outsole traction. Undoubtedly the most noticeable change is weight鈥攊t鈥檚 more than an ounce lighter than its predecessor. While it鈥檚 still one of the heavier marathon racing shoes, it鈥檚 leaps and bounds more competitive than the previous version.

The rockered profile from heel to toe forces a midfoot landing, which takes a little getting used to. Some testers found it produced a forceful ramp for toeing off, while others noted that it 鈥渇eels like it is in control鈥攏ot me.鈥� All, however, appreciated the more streamlined, breathable, and accommodating engineered mesh upper that replaced what was previously a rough, rather uncomfortable foot wrap (with God-awful stiff laces) on the Cielo X1.

鈥淗oka got it right with this update,鈥� said one tester. 鈥淚t’s an enjoyable ride that produces high speed in comfort.鈥�

Best Zero Drop Marathon Shoe

Altra Vanish Carbon 2

Weight: 8.1 oz (men鈥檚), 5.8 oz (women鈥檚)
Stack Height: 36鈥�36 mm
Drop: 0 mm
Sizing: 7-13, 14, 15 (men鈥檚), 5.5-12 (women鈥檚)

Pros and Cons
鈯� Highly cushioned
鈯� Wide toe box with fitted midsection
鈯� Balanced stance heel-to-toe
鈯� Foam not as bouncy as some super shoes

Unfortunately, there are not a ton of choices when it comes to highly cushioned zero drop racing shoes. Fortunately, the only option is a really good one. Now in its second iteration, the Altra Vanish Carbon 2 features three more millimeters of softer, more flexible underfoot cushioning heel to toe. Embedded in the soft, nitrogen-infused, TPE-based midsole is a full-length carbon fiber plate that adds a bit of stabilizing and propulsive stiffness without feeling controlling.

The Vanish Carbon 2鈥檚 midsole doesn鈥檛 have as dramatic a trampoline sensation as some other marathon racing shoes, but it delivers a smooth, cushioned ride that’s hard to beat. Even as someone who typically struggles with zero-drop shoes, I found the Vanish Carbon 2 enjoyable and surprisingly easy to run in, thanks to the high stack and rockered profile. Testers said the low heel helped increase their cadence and kept them more on their toes.

Despite not having a ton of structure, the lightweight, breathable mesh upper does a surprisingly good job of securing your midfoot while your toes have room to splay in Altra鈥檚 signature wide toe box.

Read more about the Altra Vanish Carbon 2 in our .

Best Trail Marathon Super Shoe

Adidas Agravic Terrex Speed Ultra

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Weight: 9.5 oz (men鈥檚), 7.9 oz (women鈥檚)
Stack Height: 38鈥�30 mm
Drop: 8 mm
Sizing: 6-13, 14 (men鈥檚), 5-11 (women鈥檚)

Pros and Cons
鈯� Extremely efficient
鈯� Well cushioned
鈯� Agile ride
鈯� Tipsy through highly technical terrain

When it comes to replicating the performance benefits of road super shoes for the trail, shoemakers have struggled to achieve the same level of success. The adidas Terrex Speed Ultra is a standout exception. Designed with one of the most aggressive rockered profiles on a trail running shoe, the Terrex Speed Ultra feels awkward initially, almost like you鈥檙e walking downhill.

However, once you get accustomed to the unique profile that wants to push you forward, you鈥檙e rewarded with a propulsive ride unlike any other trail running shoe. Inside, the high-performance TPEE (Thermoplastic Polyester Elastomer) midsole incorporates a four-pronged, slightly flexible PEBA-based rod system, providing extra stiffness to the soft foam without creating instability on technical terrain. While it manages well on groomed or rocky sections, like most highly cushioned trail shoes, it’s not designed for prolonged precise technical maneuvering.

Staying true to its race-ready design, the upper is razor-thin and slightly padded to keep weight at a minimum. The quick-drying synthetic material, combined with a gusseted tongue and sawtooth lacing that bites like a threatened rattlesnake, provides excellent midfoot lockdown. The only drawback is the unstructured heel counter, which can cause some heel lift if the laces aren鈥檛 pulled extra tight.

Read our full Adidas Agravic Terrex Speed Ultra review.

Softest Marathon Super Shoe

Saucony Endorphin Elite 2

Weight: 7.0 oz (men鈥檚); 6.4 oz (women鈥檚)
Stack Height: 40鈥�32 mm
Drop: 8 mm
Sizing: 3.5-14 (men鈥檚), 5-15.5 (women鈥檚)

Pros and Cons
鈯� Bouncy midsole
鈯� Breathable and comfortable upper
鈯� Too soft for some
鈯� Unstable

Some updates refine a shoe, while others reinvent it completely. The Saucony Endorphin Elite 2 falls into the latter category. Bearing virtually no resemblance to the original, what was once a firm, stable marathon shoe has transformed into the softest race-day option we tested.

The shoe debuts an all-new foam for Saucony called incrediRUN. It鈥檚 an ultralight, highly bouncy, supercritical (gas-infused), TPEE-based foam that feels squishy and unstable when walking around, almost like sinking into a sponge. But once you start running, the magic happens. This way-too-soft foam suddenly changes tune to become bouncy, cushioned, and extremely smooth. Somehow, the thick foam, full-length carbon fiber plate (slotted in the forefoot for a hint of flexibility), and sharply rockered forefoot combine to dispel the spongy feeling and propel you forward. 鈥淥nce I started to pick up the pace, the foam firmed up and became insanely responsive,鈥� said one tester.

That said, these aren鈥檛 immune to stability issues. Runners who aren鈥檛 used to 眉ber-soft foams, or who run with a strong heel strike and whose stride has more roll than spring may find their feet and legs working harder to counterbalance the instability.

The upper is equally transformed in this version. The new, flexible knit and airy mesh rests softly against the foot, creating one of the more comfortable and breathable uppers we tested.

While the drastic changes will not suit every runner鈥攅specially those who preferred the firmer feel of the original鈥攖he Endorphin Elite 2 delivers an undeniably energetic and cushioned ride.

Best Non-Carbon-Plated Marathon Shoes

Not everyone wants or needs a super shoe when covering 26.2 miles听(See our 鈥�How to Choose鈥� section for a discussion on why). Here are some top options without a rigid carbon-fiber plate, sorted with consideration for specific needs and preferences.

Best Beginner Marathon Shoe

Puma Deviate Nitro 3

Weight: 8.8 oz (men鈥檚), 7.6 oz (women鈥檚)
Stack Height: 39鈥�29 mm
Drop: 10 mm
Sizing: 7-13, 14, 15 (men鈥檚), 5.5-11 (women鈥檚)

Pros and Cons
鈯� Stable for such a cushioned shoe
鈯� Excellent stride and pace versatility
鈯� Comfortable, secure fit
鈯� High drop doesn鈥檛 work for some

Supershoes鈥� tall, highly cushioned soles create an unstable and wobbly platform, especially for beginner runners who spend more time in contact with the ground than their faster counterparts. Plus their rigid, curved plates dictate how the foot rolls, and are tuned to be optimal for fast, efficient runners.

Puma鈥檚 Deviate Nitro 3 combats these issues by combining two foams, a softer one closer to the foot with a firmer one closer to the ground, separated by a semi-flexible carbon-fiber composite plate. This design offers most of the cushioning and propulsive benefits of a super shoe, without the instability or the prescriptive stride control.

What sets the Deviate Nitro 3 apart most, however, is its remarkable ability to deliver a smooth ride at any pace. There鈥檚 nothing restrictive about the shoe鈥攊t adapts to your running speed and performs effortlessly, making it double as a great everyday trainer as well as a racing shoe.

Keeping comfort in mind, the upper features an engineered knit mesh with moderately padded heel collar. Testers felt the fit was true to size with a small amount of stretch throughout the upper to accommodate foot swelling or irregularities, such as bunions. The stretchy laces received mixed reviews, as one found he needed to keep tightening them to feel secure during the run.

Read our full .

Most Versatile Marathon Shoe

Adidas Adizero Evo SL

Weight: 7.9 oz (men鈥檚); 6.6 oz (women鈥檚)
Stack Height: 39鈥�33 mm
Drop: 6 mm
Sizing: 6.5-15, 16 (men鈥檚), 5-12 (women鈥檚)

Pros and Cons
鈯� Suited for any pace, any type of runner
鈯� Lightweight
鈯� High value for bargain price
鈯� Thin laces can be tough to tie

Combining the best elements of a speedy everyday trainer with a light and lean racer, the Adidas Adizero Evo SL proves that a plateless design can still be 鈥渟uper.鈥� Inspired by the 鈥攖he lightest super shoe we鈥檝e ever tested鈥攊ts design is refreshingly simple: keep it light, make it comfortable, and use a high-quality, high-energy foam.

Under the hood it features a responsive layer of Adidas鈥� Lightstrike Pro foam (the same found in the Adidas Adizero Adios Pro 3 super shoe), reinforced with a nylon shank for just the right touch of stiffness. The ride is remarkably smooth and gentle: not too soft or too firm, striking a balance between bouncy and responsive. It鈥檚 one of those rare shoes that will work well with any runner鈥檚 gait or pace, neither unstable nor prescriptively controlling the stride

One tester noted that at slower paces (9- to 10-minute miles) the midsole, while providing superb cushioning, encouraged a slow cadence and long ground contact time. But the response quickened considerably when he sped up, adjusted his balance forward, and exerted more force on push-off. 鈥淭he shoe feels like it would take care of me even when I鈥檓 beat up and surviving in the later miles but rewards a stronger, faster stride with more energy,鈥� he said.

At 7.9 ounces for men and 6.6 ounces for women, it鈥檚 light on the feet, in line with the best marathon shoes listed here, but still offers plenty of cushioning. 鈥淚t feels fast on the foot, but has the stack/cushion of a trainer,鈥� observed one tester.

Most Supportive Marathon Shoe

Saucony Tempus 2

Weight: 9.4 oz (men鈥檚), 8.2 oz (women鈥檚)
Stack Height: 33鈥�25 mm
Drop: 8 mm
Sizing: 7-13, 14, 15 (men鈥檚), 5-12 (women鈥檚)

Pros and Cons
鈯� Highly stable without sacrificing responsiveness
鈯� Supportive without excessive control
鈯� Snug and comfortable fitting upper
鈯� Not as cushioned as most super shoes/trainers

When the Saucony Tempus first came out, we were blown away by its ability to control the soft, unstable nature of a PEBA midsole without taking away its high-energy, performance-enhancing benefits. Keeping everything the same underfoot, but adding a better fitting, more breathable mesh upper, the Tempus 2 continued to wow us with its supportive, yet lively ride.

The combination of soft, bouncy PEBA foam and a firmer EVA frame that uniquely wraps over and under the high-performance core helps guide the foot into a more stable position, making it perfect for beginners, or any runner, who may struggle with foot alignment, particularly during a long and exhausting marathon. The moderate stack height of 33mm in the heel and 25mm in the forefoot strikes a perfect balance鈥攏ot so thick and cushioned that you can鈥檛 push off effectively, yet not so thin that it compromises comfort. The dual foam midsole, without a plate, provides ample underfoot protection while still allowing for a good sense of ground feel and accommodates any stride pattern.

The main drawback is that it’s relatively heavy for a racing shoe (while light for a trainer). Weighing 9.4 ounces for men and 8.2 ounces for women, it鈥檚 the heaviest shoe on our list. However, if you prioritize stability and want to tap into the performance benefits of PEBA in a supportive but not prescriptive shoe, this is still the top choice on the market.

Read our full Saucony Tempus review.

Best Marathon Shoe for Wide Feet

Topo Specter 2

Weight: 8.1 oz (men鈥檚), 7.0 oz (women鈥檚)
Stack Height: 37鈥�32 mm
Drop: 5 mm
Sizing: 8-13, 14 (men鈥檚), 6-11, 12 (women鈥檚)

Pros and Cons
鈯� Roomy toe box
鈯� Great fitting upper
鈯� Natural, flexible, springy ride
鈯� Midsole may be too firm for some

Known for its wide toe box designs, Topo has mastered the balance of offering plenty of space for your toes while ensuring a secure midfoot lockdown. One of only four shoes in this roundup without a plate in the midsole, the Topo Specter 2 delivers a more natural and flexible experience than your stiff-plated super shoe or super trainer. A generous layer of Pebax foam underfoot is tuned firmer than usual, but still delivers its signature bouncy ride. One tester described the midsole as 鈥渇irm and springy with a lot of response,鈥� adding, 鈥渢he shoe feels airy and fast with the perfect balance of stiffness versus flex.鈥�

Testers found the Specter 2 incredibly versatile. It delivers the same ease and comfort on easy run days as it does on uptempo runs or races, thanks to its highly cushioned, responsive, and adaptable sole, and low overall weight.

Where the shoe truly stands out, however, is in its fit. One tester said about Topo shoes, “They’ve gone from being one of my least favorite brands to offering some of the best-fitting shoes I鈥檝e tested.” The wide toe box isn鈥檛 just for runners with wide feet. Even our runners with regular-width feet appreciated the extra space, once they got used to their toes having room for their natural positioning and splay.

Best Minimalist Marathon Shoe

Topo Cyclone 3

Weight: 6.9 oz (men鈥檚), 5.5 oz (women鈥檚)
Stack Height: 28鈥�23 mm
Drop: 5 mm
Sizing: 8-13 (men鈥檚), 6-11(women鈥檚)

Pros and Cons
鈯� Superb fit
鈯� Unrestricted, natural, proprioceptive ride
鈯� Soft, bouncy midsole
鈯� Cushioning is too thin for some
鈯� Sole is too flexible for some

As foams have become increasingly lighter, marathon racing shoes are getting significantly thicker and more cushioned. Rather than allowing your foot to react to the ground and move naturally, these thick-soled shoes blunt the underfoot feel and dictate how your foot moves through the gait cycle to various degrees. While this works well for some runners, others prefer a more minimalist ride.

If you鈥檙e the kind of runner who finds today鈥檚 thick cushioned shoes squishy, cumbersome and as restrictive as a stiff suit of armor, look no further. The Topo Cyclone 3 is a free and flexible lightweight racer that lets your foot control the shoe, not the other way around. Testers described the ride as 鈥渘imble鈥� and 鈥渇lexible鈥� with a 鈥渟lipper-like鈥� feel.

Except for the new upper, this version remains the same as its predecessor. The Cyclone 3 still relies on Topo鈥檚 PEBAX midsole to deliver the soft feel and springy response of a super shoe, but the comparatively thin stack height (28mm/23mm) keeps the squish and bounce moderate, and lets you feel the ground under the cushioning. You won鈥檛 find a plate embedded in the flexible midsole鈥攊nstead, there鈥檚 a slight rocker profile to help smooth the transition from stance to toe-off.

We鈥檝e always found that Topo Athletic makes some of the best-fitting shoes on the market, and the Cyclone 3 certainly follows suit. The updated upper brings a few subtle tweaks, including a lower-sitting tongue to prevent rubbing and a redesigned engineered mesh for improved ventilation, although we didn鈥檛 notice a significant difference. A tailored midsection with excellent lockdown gives way to a roomy anatomical toe box that complements the flexible sole and lets your feet move and engage naturally.

Another strong option, if you鈥檙e looking for a low-profile, flexible ride with some rotational support is the Brooks Hyperion GTS 2, which has a moderate stack height (34/26mm), responsive cushioning, and gently guides the gait with firmer, raised sidewalls alongside the rearfoot.

Read our full Topo Cyclone review.

Honorable Mentions

• – For better or worse, the Adios Pro 4, offers a significantly different running experience than its predecessor. Unlike the stable and firm Adios Pro 3, the Pro 4 rides more in line with other , catering to efficient, forward-balanced runners. Though it sacrifices stability, its performance at tempo paces and marathon efforts makes it a strong option for those who favor a plush, propulsive feel. Read our full .
• – Best described as a more accessible, fast-training counterpart to the Hoka Cielo X1, the Mach X2 impressed our testers with its energetic and responsive ride. A great option for those who want a super shoe ride for training and racing without paying the super shoe prices. However, some testers found the geometry and plate to be prescriptive鈥攄ictating how the foot rolled鈥攚hich prevented it from making our top picks.
• – Diadora isn鈥檛 as widely known in the U.S. as other brands, but the Italian company has a strong tradition in athletic footwear. Sporting an 眉ber soft underfoot feel, the shoe鈥檚 geometry keeps it surprisingly stable for such a spongy shoe. The one knock is the $300 price tag, making it the second most expensive super shoe that we鈥檝e tested.
• – While not as bouncy as some of the above supershoes, this shoe shines in its cushioning abilities. With a soft and extremely smooth ride, we found these best suited for long runs at marathon pace when we wanted some extra protection. Marathoners who prioritize maximum cushioning will enjoy racing in these.

How to Choose Marathon Shoes

After dedicating countless hours to marathon training, it’s just as crucial to invest time and effort into choosing the right running shoe for race day. Unlike your everyday trainer, a marathon racing shoe must strike a balance between providing enough stability to maintain your form over 26.2 miles and offering sufficient cushioning to protect your legs from the constant impact, while not weighing you down or holding you back. Here鈥檚 what you must consider when buying the ideal marathon racing shoes.

Stability

As running shoes become thicker and softer, they can start to feel unstable and wobbly. This instability forces the stabilizing muscles in your feet and legs to work harder, which can lead to premature fatigue and even injury. To prevent this, it’s crucial to choose a marathon racing shoe that provides a stable enough platform for your stride, ensuring consistent support throughout the race, even when you grow tired and your stride becomes less efficient. Stability is built into a marathon racing shoe by using embedded plates, firmer midsoles, a widened base, and a more structured heel counter and rearfoot hold.

Cushioning

Cushioning refers to the perceived underfoot firmness of a running shoe. While cushioning levels are a matter of personal preference, wearing softer running shoes during the marathon can be beneficial. One with 32 recreational runners found that wearing highly cushioned running shoes improved performance by 5.7 percent and reduced oxygen consumption by 3.2 percent during incremental treadmill tests. However, runners must balance cushioning benefits with stability and propulsion needs.

Fit

Given the length of the marathon it鈥檚 crucial to make sure your marathon racing shoes fit well. Since over the course of the 26.2 miles your feet may swell, you should make sure you have enough room in the toe box to accommodate this swelling. A good general rule of thumb is to make sure you have at least a thumb鈥檚 width of space between your longest toe and the front of the shoe. You should be able to wiggle your toes without them bumping up against the front of the shoe. While you want space for your toes to splay, the upper should hold your foot securely around the heel and instep.

FAQs

Should You Train in a Carbon Fiber-plated Shoe?

While this is a highly debated topic, the current thinking is to limit the amount of time spent training in carbon fiber plated shoes. These shoes are built with a thick, highly cushioned, and unstable platform, and a rigid rocker profile. Unlike more flexible running shoes that allow your foot to move naturally, carbon fiber shoes dictate the way your feet strike the ground and roll forward, potentially altering your natural gait, which can lead to injury. In addition, the powerful bounce magnifies any instability, causing more stress on your muscles, tendons, and joints. Ideally, limit your carbon-plated shoes to race day and a few speed sessions. Ideally, limit your carbon-plated shoes to race day, a few speed sessions, and a moderately long run to test how your stride reacts to the shoes when fatigued. Super trainers鈥攚ith the same high-end foams but more flexible plates鈥攃an be a great alternative for weekly speed sessions or fast-finish long runs.

How Long Do Marathon Racing Shoes Last?

The length of marathon racing shoes varies on a runner’s weight, stride efficiency, and model of shoe. Typically, lighter runners who have an efficient stride will realize longer shoe lifespans, while heavier runners who spend more time on the ground will see less. Generally speaking, you should get somewhere around 100 to 200 miles from your marathon racing shoes before the midsole begins to decompress. Visual cues, such as worn down outsole, uneven midsole compression, or holes in the upper, can be your best indicator of it being time to replace your marathon shoes. 国产吃瓜黑料 of that, I鈥檝e found if you start to question whether it鈥檚 time to replace your shoes, it鈥檚 usually time.

Should Beginners Race in a Carbon Fiber Shoe?

There are a few factors beginner runners should consider before choosing a carbon fiber shoe. First, most carbon fiber running shoes are designed with fast, efficient runners in mind. have shown that slower runners get less improvement in their running economy from the shoes, and the shoes actually make running harder for a significant number.

If you have developed solid mechanics, you may benefit from a carbon fiber shoe. However, if your form is still a work in progress, the stiffness of the carbon plate and the hyper-responsiveness of the foam could actually magnify poor mechanics, reduce your performance, and increase the risk of injury.

Additionally, every carbon fiber shoe is built differently鈥攖he placement and shape of the carbon plate, geometry of the midsole and properties of the foam all are different, model to model. This means no two carbon plated shoes will run exactly the same. It鈥檚 important to match your individual gait to a carbon fiber shoe by testing several options for the one that feels the best. In general, beginners should be cautious and make sure they’re fully comfortable in carbon fiber shoes before racing in them.

How We Test

Our exhaustive testing process involves evaluating every marathon racing shoe on the market, sometimes as long as over a year, with input from more than 20 experienced wear-testers. They each fill out a detailed testing questionnaire evaluating key points such as fit, comfort, cushioning, and speed. The completed questionnaires are compiled and combined with testing feedback from lead tester Cory Smith, who brings over a decade of experience testing running shoes for 国产吃瓜黑料. Shoes that excel in specific areas are then ranked and categorized in relation to their strengths.

Meet Our Lead Tester

Cory Smith

Cory Smith, a former Division One runner at Villanova University, has been running since the mid-1990s. With over a decade of experience testing and reviewing running apparel and shoes for publications like 国产吃瓜黑料 and Runner鈥檚 World, he continues to compete as a masters athlete, boasting a masters personal best of 4:31 in the mile at the age of 44. He consistently logs 30 to 40 miles per week on roads, trails, and the track.

The post The 13 Best Marathon Racing Shoes for Every Type of Runner appeared first on 国产吃瓜黑料 Online.

Running shoe technology is constantly evolving to meet the needs of the wide range of people getting out, gaining fitness, and pushing their personal limits. Today, the range of styles available to runners is greater than ever before, with shoe developers constantly introducing new foams and novel shapes, stack heights ranging from close-to-the-ground minimal to impossibly high maximal, and a smorgasbord of unique rides to complement any stride and preference.

A multitude of choices, however, can sometimes lead to decision paralysis. To help you find the best running shoe for your specific needs, we鈥檝e tested more than 100 pairs of new and updated models with a diverse team of over 20 testers. Whether you鈥檙e seeking a speedy shoe to make you feel like you鈥檙e flying (and help you PR), or a daily workhorse that you look forward to lacing up, our guide is here to help.

Update March 2025: We鈥檝e tested and selected new models in 11 categories, including a new best all-around pick of the Asics Novablast 5.

At a Glance

Training Shoes

• Best All-Around: Asics Novablast 5 ($140)
• Best Cushioned Trainer: Nike Vomero 18 ($150)
• Best Distance Trainer: Brooks Glycerin Max ($165)
• Best Value: Brooks Launch 11 ($120)
• Best Lightweight Trainer: Mizuno Neo Zen ($150)
• Best Super Trainer: Nike Zoom Fly 6 ($170)
• Best for Recovery Runs: Diadora Nucleo 2 ($160)
• Best Natural Ride: Mount to Coast R1 ($160)

Stability Shoes

• Best All-Around: Asics GEL-Kayano 31 ($165)
• Best Plush Stability: Puma ForeverRun Nitro 2 ($150)
• Best Lightweight Stability: Brooks Hyperion GTS 2 ($140)

Racing Shoes

• Best Marathon Racer: Nike Alphafly 3 ($285)
• Runner-Up Marathon Racer: Saucony Endorphin Elite 2 ($275)
• Best For Shorter Road Races: Adidas Adizero Adios Pro 4 ($250)

Trail Running Shoes

Tips and How We Test

• How to Choose a Road Running Shoe
• How We Test
• Meet Our Lead Testers

Best Training Shoes

Best All-Around

Asics Novablast 5

Weight: 9 oz (men), 7.9 oz (women)
Stack Height: 41.5鈥�33.5 mm (men鈥檚); 40.5鈥�32.5 mm (women鈥檚)
Drop: 8 mm
Sizing: 6-13, 14, 15 (men鈥檚), 5-12 (women鈥檚)

Pros and Cons
鈯� Great weight-to-cushioning ratio
鈯� Smooth ride
鈯� Poor outsole grip in slick conditions

Versatile, cushioned, and responsive, few shoes check as many boxes as the ASICS Novablast 5. Underfoot, ASICS upgraded the midsole to FF Blast Max, a polyolefin-based compound that鈥檚 a touch softer and bouncier than its predecessor. Testers praised it for its 鈥減lush experience鈥� and 鈥渓ively and energetic feel underfoot.鈥� The shoe delivers a buttery smooth ride with a noticeable poppy feeling most everyday trainers lack. Despite the thick stack of foam underfoot, the Novablast 5 remains surprisingly nimble for an everyday trainer. While it鈥檚 not our first choice for dedicated speedwork, it handles uptempo efforts better than any other daily trainer we tested. The ride is also surprisingly stable thanks to the wide base and the responsiveness of the foam, which saves it from feeling squishy.

The fit, which is true to size, remains largely unchanged from the Novablast 4. Testers appreciated the new stitch-free engineered jacquard mesh upper, noting it felt a touch softer, improving overall comfort. Straight out of the box, the Novablast 5 felt run-ready with no break-in required.

One area that could be improved is the outsole. In an effort to keep the weight down, ASICS skimped on the rubber. This didn鈥檛 affect traction on dry surfaces, but one tester noted that he lacked confidence in the shoe during cold and wet runs. 鈥淚t鈥檚 not slick, but it doesn鈥檛 grip,鈥� he said.

We rarely suggest one shoe that would work for every runner, but the ASICS Novablast 5 is a standout that just about anyone would appreciate for almost any type of run.

Best Cushioned Trainer

Nike Vomero 18

Weight: 11.5 oz (men), 9.3 oz (women)
Stack Height: 46鈥�36 mm
Drop: 10 mm
Sizing: 6-13, 14, 15, 16, 17, 18 (men鈥檚), 5-12 (women鈥檚)

Pros and Cons
鈯� Outstanding stability for such a tall shoe
鈯� Extremely comfortable
鈯� Heavy, slow

When it comes to adding volume to running shoe midsoles, more isn鈥檛 always better. Sometimes more is just more. That鈥檚 not the case with the Vomero 18. With an added six millimeters of foam underfoot, everything about this shoe exudes comfort. Holding the title as Nike鈥檚 most thickly cushioned running shoe to date, the Vomero 18 features a dual-density midsole that pairs a new version of Nike React X鈥攚hich Nike claims has 13 percent more energy return鈥攚ith ZoomX foam. React X, the firmer, more durable layer, delivers structure and support on the bottom, while the softer, more responsive ZoomX鈥攆eatured in Nike鈥檚 Alphafly and Vaporfly鈥攕its on top for a bouncier ride. The pairing delivered a smooth, cushioned ride that testers found both plush and surprisingly stable for such a high-stack shoe.

Nike didn鈥檛 just add more cushioning underfoot鈥攖he revamped engineered mesh upper also receives a healthy dose of padding for all-day comfort. The downside to all this plushness is that the Vomero 18 tipped the scales at 11.5 ounces for men and 9.2 ounces for women, making it the heaviest shoe we tested. While they are well balanced and don鈥檛 feel like weights on your feet, testers did note the shoe is best suited for everyday, easy, comfortable runs.

Best Distance Trainer

Brooks Glycerin Max

Weight: 10.5 oz (men), 9.5 oz (women)
Stack Height: 45鈥�39 mm
Drop: 6 mm
Sizing: 7-13, 14, 15 (men鈥檚), 5-12 (women鈥檚)

Pros and Cons
鈯� Tuned midsole is both soft and responsive
鈯� Wide platform keeps tall midsole stable
鈯� Feels somewhat bulky

The Brooks Glycerin has long been Brooks鈥� premium highly cushioned everyday trainer. However, with stack heights increasing across the industry, its 38mm/28mm profile no longer stands out as a true max-cushioned option for long-distance running. Enter the Glycerin Max, which is Brooks鈥� highest-stacked shoe to date but manages to not feel overly tall.

Brooks鈥� new DNA Tuned midsole starts with its familiar nitrogen-infused EVA-based compound, but instead of being a consistent density throughout, the foam has different-sized cell structures in different locations, making it softer on the outside of the heel and firmer and more responsive on the inside of the heel and throughout the forefoot. 鈥淭he result is a high-cushion shoe that I found doesn鈥檛 wallow and allows the foot to engage as it rolls through the stride, making it a shoe that I, usually a max-shoe hater, wanted to wear more,鈥� noted one tester.

Raised sidewalls and a noticeably wide base aid in creating a stable stance for such a tall shoe. To enhance a smooth roll from an otherwise inflexible sole, a rockered forefoot encourages a natural forward transition, helping maintain momentum with each stride. A rather simple engineered mesh upper, consistent with other Brooks models, provides a true-to-size fit that complements the shoe鈥檚 plush underfoot feel. All in all, the Glycerin Max coddled our feet while rolling smoothly through the miles, making us want to keep going no matter how far from home we wandered.

Best Value

Brooks Launch 11

Weight: 7.7 oz (men), 7.1 oz (women)
Stack height: 35.5鈥�27.5 mm
Drop: 8 mm
Sizing: 7-15 (men鈥檚), 5-12 (women鈥檚)

Pros and Cons
鈯� A lot of bang for the buck
鈯� Foot-following fit and ride
鈯� Versatile
鈯� Narrow for some

It is not easy to find a good running shoe for less than 125 bucks these days, but the Brooks Launch 11 is an exception. The Launch 11 may not offer massive cushion or a carbon or nylon plate, but we kind of love that about it. Instead of the trampoline-like ride of so many other shoes on the market right now, the Launch 11 provides a classic, almost old-school vibe by allowing groundfeel while still offering a little bouncy rebound. Paired with an upper that conforms around and moves with your feet, plus looks great, we think this shoe gives a range of runners great bang for their buck.

With this update to the Launch, Brooks added 1.5 millimeters more lightweight, responsive cushioning (Brooks nitrogen-infused DNA Flash foam) under the heel and 2.5 millimeters more under the forefoot, with an insert of even lighter and springier DNA Flash 2. This gives the Launch 11 a higher stack height but a lower heel-toe offset (eight millimeters instead of 10) than the Launch 10. We found this update super comfortable and more than capable for everything from daily miles at a cruisy pace to shorter, faster efforts, and even allowed us to dance nimbly over tame trails. One tester noted that this shoe feels 鈥渓ight and springy and propels you forward,鈥� while another called it 鈥渄ownright snappy.鈥� Another tester gave the $120 Launch 11 a score of 10 out of 10, raving that it has 鈥渙ne of the best sneaker fits so far鈥� for her narrow foot, with 鈥渁ll the bells and whistles needed.鈥� Some other testers, however, found the fit too narrow.

Best Lightweight Trainer

Mizuno Neo Zen

Weight: 8.4 oz (men), 7.1 oz (women)
Stack Height: 39.5鈥�33.5 mm
Drop: 6 mm
Sizing: 7-13, 14 (men鈥檚), 6-12 (women鈥檚)

Pros and Cons
鈯� Energetic midsole
鈯� Smooth, accommodating ride
鈯� Upper bunches for those with narrow feet

As the market has gravitated toward softer shoes, Mizuno鈥攍ong known for its firm underfoot feel鈥攈as lagged behind. That is, until now. Testers were blown away by the comfort and smooth ride of the Mizuno Neo Zen. The standout feature? Its nitrogen-infused supercritical TPU midsole. 鈥淚t feels completely different than anything out there. It is very soft but feels responsive when you get moving in it,鈥� said one tester, while another added, 鈥淚t鈥檚 soft enough to soak up impact on easy runs but has a propulsive energy return that makes picking up the pace feel effortless.鈥� There鈥檚 no shortage of cushioning either with just under 40 millimeters of foam under the heel. Yet, despite all that foam, it remains impressively lightweight.

Ironically, given Mizuno鈥檚 history of using wave plates, the Neo Zen doesn鈥檛 have a plate embedded in its midsole like most super trainers. This contributes to the shoe having less of the trampoline-like bounce we鈥檇 like for race day, but it does offer an energetic feel for uptempo running and delivers a flexible, forgiving ride.

The upper features a stretchy, one-piece knit design that adapts to a variety of foot shapes and sizes. Often, a one-piece knit upper can be hit or miss, lacking the ability to wrap differently shaped feet securely. However, outside of some rippling across the forefoot when tied tight, testers were impressed by its sock-like fit and out-of-the-box comfort.

Best Super Trainer

Nike Zoom Fly 6

Weight: 9.3 oz (men), 7.7 oz (women)
Stack height: 40鈥�32 mm
Drop: 8 mm
Sizing: 6-15 (men鈥檚), 5-12 (women鈥檚)

Pros and Cons
鈯� Works for a variety of runners
鈯� Performs at a variety of paces
鈯� Can feel funky when heel striking

By definition, supertrainers combine racing technology with more durable elements. The Zoom Fly 6 borrows ZoomX, Nike鈥檚 premium Pebax midsole foam, from the lauded Vaporfly super shoe racer. But while the Vaporfly 3 (and Alphafly 3) are solely built with ZoomX cushioning, the Zoom Fly 6 adds a bottom layer of more stable and durable EVA foam, making it a daily trainer built to last day in and day out. The Zoom Fly 6 also has a wider profile to feel less tippy than the raceday rockets, and a lower stack height which allows greater connection to the ground.

While the previous version of the Zoom Fly could feel thick and chunky on the foot, the 6 is lean and streamlined. We found it felt light and fast on tempo runs or when doing speedwork, and stable and comfortable on longer, slower runs, although the heel-toe transition is less smooth when heel striking at an easy pace.

The carbon plate sandwiched between the two layers of foam, which feels slightly less rigid and aggressively rockered than that in the Zoom Fly鈥檚 racing siblings, seemed to stabilize the ride and save energy. The texturized rubber outsole does a great job gripping dry or wet roads, and even feels capable on smooth dirt. The woven mesh upper is comfortable and breathable, and the partially gusseted tongue cradles the foot. The Zoom Fly 6 feels capable and fun for daily miles, but is no slouch as a race-day choice either.

Runners who don鈥檛 want to fork more than $250 for a race-only super shoe may just fall in love with the Zoom Fly 6, as many of our testers did.

Best For Recovery Runs

Diadora Nucleo 2

Weight: 9.7 oz (men), 7.4 oz (women)
Stack height: 35鈥�30 mm
Drop: 5 mm
Sizing: Men鈥檚 7-15; Women鈥檚 6-11.5

Pros and Cons
鈯� Good combo of cush and control
鈯� Comfortable upper
鈯� Tight across the toe box for wide feet

Yes, a shoe with a massive amount of soft cushioning can feel good underfoot for a cruisy run at an easy pace, but we think a comfy shoe with some stabilizing features works great for recovery. The Diadora Nucleo 2 is billed as a neutral trainer but has an updated heel counter that extends further towards the midfoot than the original Nucleo and provides some guidance to a tired stride. 鈥淭he stiff heel counter makes me feel protected and stable,鈥� said a tester. 鈥淚t made me feel capable for a longer run.鈥� We like how the cushioning from Diadora鈥檚 proprietary 鈥淎nima鈥� foam absorbs impact without feeling squishy for runs where we just wanted to zone out, and we appreciated the outsole鈥檚 ability to keep us sure footed.

We also enjoyed how the outsole of this road shoe allows for a little exploring. It鈥檚 made out of the brand鈥檚 anti-abrasive rubber, and even offered grip on slippery roads with alternating snowmelt and ice. 鈥淚 like that it has a little more traction than some shoes,鈥� said a tester. 鈥淚t can be used on road/packed trail, or road with imperfect conditions.鈥� And the soft-yet-secure mesh upper with a nicely padded tongue and heel collar feels like a comforting hug鈥攚hich is just what the doctor ordered after a day of hard training.

Read more about the Diadora Nucleo 2 in our stability shoe guide

Best Natural Ride

Mount to Coast R1

Weight: 8.5 oz (men), 7.5 oz (women)
Stack Height: 35鈥�27 mm
Drop: 8 mm
Sizing: 7-13, 14 (men鈥檚), 6.5-11 (women鈥檚)

Pros and Cons
鈯� Smooth ride,
鈯� Stable,
鈯� Adjustable lacing system
鈯� Not very cushioned

Hong Kong-based Mount to Coast may be new to the shoe scene, but it鈥檚 already making waves with its innovative approach to road running shoes. Marketed for ultra distance running, their debut shoe, the R1, is a medium stack height, everyday trainer with a suburb ground feel. One tester described the ride as 鈥渁lmost minimalist in allowing natural foot motion and sensitivity while dampening harsh landings.鈥� The magic lies in the combination of a proprietary nitrogen-infused supercritical PEBA-blend midsole with an embedded S-shaped PU-based insert that extends from the lateral midfoot to beneath the big toe. Testers reported that the firmer insert provided a slightly more stable platform during the transition from landing to toe-off without any hint of control.

What鈥檚 really unique is the dual lacing system that features a traditional shoelace over the midfoot and a separate, quick-pull tie for the forefoot. This design lets you customize tension independently, ensuring a tailored fit for both areas. We loved how it allowed for a roomy fit through the toes with a secure midfoot lockdown.

Although Mount to Coast markets these as an ultra-distance shoe, we’d confidently recommend them as a daily trainer for runners seeking a touch of cushioning while maintaining a natural feel.

Best Stability Shoes

Best All-Around

Asics GEL-Kayano 31

Weight: 10.7 oz (men鈥檚), 9.2 oz (women鈥檚)
Stack Height: 40鈥�30 mm (men鈥檚); 39鈥�29 mm (women鈥檚)
Drop: 10 mm
Sizing: Men鈥檚 6-16; Women鈥檚 5-13

Pros and Cons
鈯� Well-cushioned sole and upper
鈯� Smooth rolling ride
鈯� Stable without being firm or stiff
鈯� Somewhat heavy

Our testers were big fans of the Asics GEL-Kayano 30, which was a big departure from previous versions of the franchise shoe and a great example of how shoe companies have been rethinking traditional strategies to provide stability. The Kayano 31 built on the success of the 30, and we love it even more. 鈥淪ince the Kayano is a stability shoe,鈥� said a tester, 鈥淚 expected it to feel harder. But I was very pleasantly surprised at the high level of cushioning.鈥�

Like the 30, the 31 has a wide midsole and significant heel bevel, a flared sole under the forefoot, and soft, high-energy foam under the arch where we鈥檙e used to finding a firm medial post. Rather than attempting to block rotational movement, Asics says the bouncy insert, in combination with the shoes鈥� geometry, is designed to reduce the time at peak pronation and gently guide an over-rotating foot back into a more neutral position as it transitions from heel to toe-off.

The 31 boasts a new, engineered mesh upper that provides a great fit, regardless of foot shape. Testers loved how the upper 鈥渕orphs鈥� and 鈥渉ugs鈥� their feet, and raved about the plush comfort of the padded tongue and heel collar, as well as the cushioning underfoot. Also improved is the rubber outsole, which we found grippy on wet roads. This is a great update to an already reliable stability shoe that runs smoothly, responsively, and comfortably.

See our full round-up of stability shoes

Best Plush Stability

Puma ForeverRun Nitro 2

Weight: 10.4 oz (men), 8.1 oz (women)
Stack height: 38鈥�28 mm
Drop: 10 mm
Sizing: 7-13, 14 (men鈥檚), 6-11 (women鈥檚)

Pros and Cons
鈯� Soft and smooth
鈯� Stable without feeling controlling
鈯� Toe box uncomfortable for some

The Puma ForeverRun Nitro 2鈥檚 significant stack of nitrogen-infused TPE foam underfoot and a wide forefoot silhouette make this feel like a lot of shoe. This thing is plush. But for that much cush this shoe comes in at a reasonable weight and offers a forgiving, comfortable ride.

Testers found the foam鈥攁 combination of a softer core surrounded by a firmer perimeter 鈥攖o feel great underfoot, noting that the shoe ran 鈥渟mooth and easy.鈥� That鈥檚 not a description that comes easy for a stability shoe, and makes the ForeverRun Nitro 2 stand out. Complementing the underfoot cush is a premium engineered mesh upper that eliminates interior seams (aside from the partially gusseted tongue, which adds midfoot hold) to provide a welcoming step-in feel.听 The secure heel hold with a stabilizing external heel clip gives way to a narrow/secure-fitting midfoot, then splays out to a wide forefoot geometry that seems to add inherent stability throughout the gait cycle.

Despite the wide forefoot shape at the base, some testers craved more room on the interior, noting a feeling of crammed toes. But overall, the ForeverRun Nitro 2 is a great option for those seeking a combination of stability and cushioning in a good-looking shoe.

See our full round-up of stability shoes

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HOKA Clifton 9 Running Shoe

Need a light, plush shoe for your everyday miles? Meet the HOKA Clifton 9. HOKA added more foam underfoot yet somehow dropped ounces to give increased shock absorption at a lower weight, making the ride smoother and your stride freer. The strategically placed rubber zones ensure this pair holds strong against the rigors of a daily trainer, while the articulated heel collar keeps you locked in mile after mile.

Best Lightweight Stability

Brooks Hyperion GTS 2

Weight: 7.6 oz (men鈥檚), 6.9 oz (women鈥檚)
Stack Height: 31.5鈥�23.5 mm
Drop: 8 mm
Sizing: Men鈥檚 7鈥�15; Women鈥檚 5鈥�12

Pros and Cons
鈯� Lightweight
鈯� Low-profile, agile-feeling, and supportive ride
鈯� Highly breathable upper
鈯� Can feel too squishy in the heel for some

We loved the first-iteration Hyperion GTS for its lightweight comfort and springy, nitrogen-infused cushioning that one tester described as 鈥渇un and fast.鈥� The second version is updated with a new midsole compound鈥攏itrogen-infused DNA Flash v2鈥攚hich Brooks says is lighter weight and more responsive than its predecessor. We concur鈥攐ne tester described it as 鈥渟nappy,鈥� while another remarked on how it seems to push back while compressing and offers impressive rebound.

The GTS 2 still features stabilizing guide rails along the sides of the heel鈥攁 raised extension of the midsole foam on the outside, a firmer TPU piece on the inside鈥攖o help reduce heel shift and rotation for runners whose stride strays excessively inward or outward, especially towards the end of their run as a result of fatigue.

We appreciated the feeling of support while still being able to run smoothly and speedily when we wanted to up the effort. 鈥淚鈥檇 definitely speed train in these,鈥� said a tester. 鈥淭hey鈥檙e responsive, nimble, and light.鈥� These shoes are ideal for any runner looking for a daily trainer or racer that gives them a connected ground feel without being minimal. The cushioning is noticeable and lively, while the stability features are discreet. 鈥淚 found these easy to run in at any speed,鈥� said one. 鈥淭hey鈥檙e very responsive to whatever I feel like doing in them.鈥�

See our full round-up of stability shoes

Best Racing Shoes

Best Marathon Racer

Nike Alphafly 3

Weight: 7.8 oz (men), 6.2 oz (women)
Stack Height: 40鈥�32 mm
Drop: 8 mm
Sizing: 6-15 (men鈥檚), 5-12 (women鈥檚)

Pros and Cons
鈯� Bouncy, trampoline-like ride
鈯� Works for a wide range of runners
鈯� Lighter weight than previous versions of the AlphaFly
鈯� Heel can feel unstable
鈯� Can be hard to find in specific sizes

We鈥檝e run in all three versions of the AlphaFly to date and think this third iteration is a great update. Subtle adjustments to the shoe鈥檚 geometry, including a wider footprint and carbon fiber plate, paired with repositioned Air Zoom units and strategically sculpted midsole, give the Alphafly 3 a distinctly different feel from its predecessor, which many found heavy and clunky compared to the original. This shoe again feels bouncy, fun, and fast.

Complementing the cush and rebound of ZoomX (Pebax) foam and Air Zoom units (pockets of compressed air and tensile threads) is a full-length carbon fiber plate that gives the shoe extra snap and adds a touch of appreciated stability that even the most efficient runners can benefit from when fatigued (marathon, anyone?). One of our more competitive testers praised the Alphafly 3 for its bouncy, energy-saving ride and says she鈥檒l wear no other shoe for races longer than 10 miles. Another speedy tester noted, 鈥淓ven running as fast as 5k pace, I found the Alphafly responded quickly, encouraging a fast turnover.鈥� Some slower runners noted, however, that landing on the Alphafly鈥檚 sculpted heel can create a feeling of instability until the plate is engaged at the midfoot roll.

The upper of the Alphafly 3 is a lightweight, super-breathable mesh with an integrated tongue and thin, notched laces that pull tight and stay tied. Our feet were comfortable and secure without any pressure points on top of the ready-to-fly platform. We love that this shoe got lighter than its previous versions, which adds to its race-readiness.

Read our full review of the Alphafly 3. .

Runner-Up Marathon Racer

Saucony Endorphin Elite 2

Weight: 7.0 oz (men)
Stack height: 39.5鈥�31.5 mm
Drop: 8 mm
Sizing: 3.5-14 (men鈥檚/unisex)

Pros and Cons
鈯� Fast and springy
鈯� Secure foothold
鈯� Slightly unstable

Talk about an overhaul. This second iteration of the Saucony Elite could not be more different than the first. The primary reason is the underfoot feel of Saucony鈥檚 new, proprietary midsole material made out of TPEE that they鈥檙e calling 鈥淚ncrediRUN鈥� foam. While the original Elite鈥檚 midsole felt until compressed powerfully, the Elite 2鈥檚 midsole feels wildly squishy and unstable when walking or slow jogging in the shoe. But, as one tester noted, 鈥淥nce I started to pick up the pace, the foam firmed up and became insanely responsive.鈥� With a stack height that falls just within legal limits for a marathon-racing shoe, that massive amount of rebounding foam鈥攃ombined with a carbon fiber plate that鈥檚 slotted in the forefoot for flexibility (the same plate as in the original Saucony Elite) and an aggressive toe spring鈥攎akes this shoe beg for speed.

The upper has also been drastically updated, and we dig it. A combination of knit and mesh plus an airy knit tongue makes the shoe highly breathable. Testers found the heel collar and areas underneath the TPU overlays a bit warmer, but loved the secure heel fit paired with a roomier toe box. This is a fast, fun, lively shoe for race day.

Fit notes: We found this shoe to run a bit short. Also, the heel collar comes up high enough that a longer-than-no-show sock is needed.

Best For Shorter Road Races

Adidas Adizero Adios Pro 4

Weight: 7.1 oz (men), 6.1 oz (women)
Stack Height: 39鈥�33 mm
Drop: 6 mm
Sizing: 6-13.5, 14.5 (men鈥檚), 5-12 (women鈥檚)

Pros and Cons
鈯� Soft, bouncier midsole than previous versions
鈯� Great fitting, comfortable upper
鈯� Less stability and ground feel than previous versions

For short road races like the 5k and 10k you need a shoe that鈥檚 lively, explosive, and ready to roll. The new Adios Pro is all that. 鈥淯nlike the Pro 3, which felt more like a cruising shoe, the Pro 4 actively pushed you forward,鈥� one tester remarked, adding that 鈥渋t makes fast paces feel easier.鈥� To achieve this, Adidas overhauled the Adios Pro 4 from top to bottom. Previously recognized as one of the firmer and more stable super shoes, it now joins the ranks of softer, bouncier super racers built for maximum cushioning and energy return. The newly formulated midsole is noticeably softer and bouncier.

Adidas鈥� signature energy rods are still embedded in the midsole, adding a bit of rigidity to the squish and roll. The start of the rocker, however, has been shifted backward, from 70 to 60 percent of the distance from heel to toe. When building their ultralight, high-performing race model, the , Adidas鈥� designers learned that the longer rocker engages the foot earlier in the stride and benefits forefoot and midfoot runners, enabling a smoother transition from midfoot to toe-off. Testers noted the change, with one saying, 鈥淭his shoe allows you to push off of your toe a lot easier than other shoes, which gives that fast feel.鈥�

Substantial improvements were also made to the upper, which is now crafted of a one-way stretch-woven upper material that鈥檚 incredibly soft and form-fitting. Testers loved how it adapted to their foot鈥檚 shape, providing a secure, locked-in feel for total control. 鈥淭he upper disappears on my foot in the best way possible,鈥� remarked one.

鈥淭he Pro 4 is lighter, bouncier, and responsive than the Pro 3鈥攁 huge step up.鈥� Unfortunately, those who liked the firmer, more stable and grounded feel of the Pro 3 may feel differently.

How to Choose a Running Shoe

When choosing a road running shoe, the first step is to determine the type of running you鈥檒l primarily be doing in them. Do you need a speedy racer, a shoe that offers comfort during long, slow jogs, or a versatile trainer that can handle various distances and paces?

Next, consider your preference for the feel of the shoe鈥檚 cushioning: do you like a soft, forgiving ride, a more energetic, bouncy sensation underfoot, or a firmer platform that provides better ground feel? With advancements in foams and technologies, many shoes today offer cushioning without compromising responsiveness or stability. However, each shoe balances these characteristics differently, providing a spectrum of options to choose from. The key to finding the perfect running shoe is choosing the one you鈥檙e most comfortable with.

Once you鈥檝e narrowed the search to a certain type of road shoe, you need to find a pair that complements your unique body and stride. Every runner鈥檚 body, gait, speed, experience, and ride preferences are different, so every runner will interact differently with each running shoe. The shoe that your best friend or your sister-in-law loves may be uncomfortable for you and make running feel slow, sluggish, or even painful. Finding the perfect pair of road running shoes is a seriously personal affair.

The process for choosing the best running shoes is a matter of finding the models that both fit your foot and also feel best when you鈥檙e running. To determine fit and feel, there鈥檚 no substitute for trying the shoes on and running in them.

Fit: Match Your Foot Shape

When assessing fit, first pay attention to length. You need room at the end of your toes as your feet lengthen during their dynamic movements on the run. A rule of thumb is to allow a thumb鈥檚 width between your longest toe and the end of the shoe. Runners often wear a running shoe a half or full size bigger than their street shoes.

Ensure that the shape of the sole and the upper matches your foot shape. The sole should be as wide or wider than your foot for the whole length, and match the curve of your arch comfortably. The shoe should hold your foot securely over the instep, while allowing the ball of the foot and the toes to splay and flex when you roll forward onto them. Your heel shouldn鈥檛 slip when you lift it, and the arch should be able to dome and lengthen naturally. Nothing should bind or rub as you roll through the stride.

Feel: Match Your Movement Path

If the shoe fits, it鈥檚 time to take them on a short run on a treadmill, around the store, or, ideally, down the block and back. Every running shoe has a unique ride created by the type and density of foam in the midsole and the geometry of that foam: its thickness, width, heel-to-toe drop, molded sidewalls or flares, and forefoot flexibility or rocker shape (plus, in an increasing number of models, the presence of and type of embedded plate). Each of these elements interact with each other and your stride to determine how the shoe reacts on landing, how much it cushions, how stably it supports, how smoothly it transitions from landing to toe off, and how quickly and powerfully it rebounds.

The best way to choose the shoes that complement your body and stride is to find the ones that feel right on the run. Benno Nigg, the world-leading biomechanics professor who , calls it the 鈥渃omfort filter,鈥� but makes clear it is far more than how plush the shoe feels when you step into it. What you want to assess is whether the shoe allows and supports the way your feet want to move, what Nigg calls your 鈥減referred movement path.鈥� In the right shoe, while running at your normal pace, you will touch down where you expect to land, roll smoothly and stably through the stride without noticing the shoe, feel both cushioned from and connected to the ground, and push off naturally, quickly, and powerfully. When this comes together you鈥檒l know that you鈥檝e found your pair.

It鈥檚 likely that several shoes will feel good on your feet. To find the most comfortable, it helps to compare them back to back, like an eye doctor will do with corrective lenses: flipping between 鈥淎鈥� or 鈥淏,鈥� 鈥�1鈥� or 鈥�2.鈥� You may also find that different shoes feel better at different paces or level of fatigue, and you may want more than one pair. In fact, research shows that wearing a variety of different shoes is one of the few to reduce injury risk as it appears to vary the stresses on your feet and joints.

What About Injury Prevention?

Running shoes have long been marketed and sold as prescriptive devices to help runners stay healthy, but there is correlating shoes, or any specific shoe properties鈥攍ike cushioning or pronation control鈥攚ith running injuries. Medical professionals say that it is highly difficult to determine whether a runner needs a certain type of shoe, and studies have shown that prescribing shoes using traditional methods like treadmill gait analyses or wet-foot arch height tests don鈥檛 consistently reduce injuries.

Don鈥檛 assume that you need more cushioning or more stability if you have sore joints, or if you鈥檙e a heavier runner, or if you鈥檙e a beginner鈥攅vidence doesn鈥檛 support many common beliefs. The best way prevent injury is find two or three different pairs that feel right on the run, ease into using them, and vary your shoes, your running surface and your pace regularly (plus avoid rapid increases in your training load and work on ).

How We Test

• Number of testers: 27
• Number of shoes tested: 102
• Number of miles: 21,000+ over a year

To test running shoes, we begin by researching every brand鈥檚 upcoming offerings for the coming season. We wind up with dozens of samples of the models (40 road shoes this season, 102 over the year) that are most promising鈥攏ot just for us, but for 27 testers that range in age, ability, running form, geographical location, and preferred shoe types. We try to put each tester in models from within the same category (e.g., neutral, stability, carbon fiber, zero drop or uptempo) so everyone can compare apples-to-apples.

After three to six months of running in each model on paved roads, concrete multi-use paths, treadmills, sandy beach paths, dirt roads, and tracks at a variety of distances, paces, and weather conditions, our crew members report back with their assessments of fit, comfort, traction, cushioning, flexibility, stiffness, pop, what type of running the model is best used for, how the shoe compares to other models, and more. We also run in every shoe ourselves, and, combining all the tester feedback with years of personal experience, hone in on the best. This guide combines the best recent shoes with outstanding shoes still available from the past two test periods.

Meet Our Lead Testers

Lisa Jhung

Freelance journalist, editor, and author has researched, tested, and written about running shoes for the past decade and a half, much of that time for 国产吃瓜黑料 and 国产吃瓜黑料 Buyer鈥檚 Guides. She coordinates a fleet of female shoe testers out of Boulder, Colorado, and says her home office is a perpetual obstacle course of cardboard boxes and piles of running shoes. Lisa鈥檚 written about gear of all kinds for numerous national magazines as both an editor and freelancer, including a stint as the Shoes & Gear blogger and trail running microsite editor for Runner鈥檚 World.

A high school jumper and occasional sprinter/hurdler, she started running鈥攔eally running鈥攁fter walking off the collegiate volleyball team, and moved on to road and trail races of any distance, triathlons, adventure races, and mountain running. She鈥檚 happiest testing rugged trail shoes on gnarly terrain, and also loves a good neighborhood jaunt鈥ut is almost always looking for ribbons of dirt. Lisa is the author of Running That Doesn鈥檛 Suck: How to Love Running (Even If You Think You Hate It) and Trailhead: The Dirt on All Things Trail Running.

Cory Smith

passion for running started over 30 years ago in high school when he became the number six ranked runner in the nation at 3000 meters his senior year. After high school, he competed at Villanova University, earning two NCAA Division I Championship showings. Today, he鈥檚 determined not to let age slow him down and competes on the national master鈥檚 circuit, running a 4:12 (4:30 mile pace)) 1500 meters and 9:04 (4:52 mile pace) 3000 meters in 2021 at age 43. He prefers a hard track workout or tempo run over an easy long run any day but also appreciates a challenging trail or mountain run.

His obsession with running shoes started in 2014 when he wrote his first shoe review for Gear Institute. Since then, he鈥檚 tested and reviewed hundreds of running shoes, clothing, and gear for 国产吃瓜黑料, Runner鈥檚 World, Footwear News, and other outlets. He has a soft spot for speedy shoes over heavy trainers but loves dissecting all shoes equally and thinking like a product engineer to explain the why behind every design detail. Cory is the Founder of , an online running coaching business, and since its inception in 2014, has coached runners鈥� to over 100 Boston Marathon Qualifying times.

Here鈥檚 one of 颁辞谤测鈥檚 shoe-testing routes on MapMyRun:

Jonathan Beverly

Jonathan fell in love with running his freshman year of high school and quickly became fascinated with finding the perfect pair of running shoes. That quest got a boost when he became editor of Running Times in 2000 and started receiving every new model as they were released. The parade of shoes continued while he served as shoe editor for Runner鈥檚 World, then editor of PodiumRunner, and currently fitness gear editor at 国产吃瓜黑料. Having now worn nearly every running shoe created in this century鈥攁nd a fair amount of those dating back to the early models of the 鈥�70s鈥攈e鈥檚 given up on finding the one best and now relishes the wide variety of excellent options.

Once a 2:46 marathoner regularly doing 50+ mile weeks, recent injuries and his age have reduced his volume by about half and slowed his easy training pace to around nine-minute miles鈥攂ut he says he still enjoys an uptempo workout or two each week. Beverly is the author of the book which explores how each individual鈥檚 gait鈥攁nd thus shoe preference鈥攊s unique. He enjoys getting scientists鈥� take on new shoe trends and trying to describe the nuances of each shoe鈥檚 ride.

The post The Best Running Shoes for Training and Racing appeared first on 国产吃瓜黑料 Online.

You know the shoes Ruth Chepngetich and Eilud Kipchoge wear, partially responsible for some of the fastest marathon times ever recorded? Those are called super shoes. They鈥檙e thick-soled, with ultralight, hyper-responsive foam midsoles embedded with carbon-fiber plates. Think of super trainers as the more easygoing but still light and responsive cousins of super shoes. We sliced one open at our gear lab in Colorado to find out what makes them go zoom.

Midsole Foam

At the heart of every super shoe and super trainer is a thick slab of high-tech foam that鈥檚 lighter, softer, and bouncier than any other midsole material to date. It鈥檚 created by a process called supercritical foaming that combines heat, pressure, and liquid gas to infuse bubbles into elastic polymers like PEBA, TPEE, and ATPU. The resulting midsoles deliver plush cushioning and trampoline-like 颅rebound, but are squishy and unstable, requiring a balanced, 颅powerful stride to optimize performance.

Super shoes have full stacks of these soft, bouncy foams. However, many super trainers, like the shown here, use a combination of foams鈥攕ofter on top of firmer鈥攖o provide an energetic feel while delivering the kind of stride-supporting ride more suitable for a training shoe. The step-in feels soft underfoot, but when put through a heel-compression
test used to at the 国产吃瓜黑料 Lab, the Deviate Nitro 3 super trainer was less squishy than all the racers we tested.

Traditional trainers use foams that are firmer and more supportive or are soft but not as bouncy鈥攗sually EVA or an EVA blend鈥攄elivering a more grounded, rolling ride.

Plate

All super shoes have a rigid, curved carbon-fiber plate embedded in the midsole. While many assume that this acts like a spring, research has shown that its role is to moderate the foam鈥檚 squish and channel its rebound, reducing energy loss and facilitating powerful push-offs.

Super trainers also typically have an embedded plate, but one with more flex. While rigid plates provide the most pop, they also dictate how the shoe rolls forward and can negatively alter the stride. A super trainer鈥檚 plate鈥攍ike the one in the Deviate Nitro 3, made of a carbon-composite weave with a forked forefoot shape鈥斅璦ccommodates a wider range of paces and strides and is less prone to bouncing feet in unproductive directions when form deteriorates from fatigue.

Plates differ in flex, shape, and location within the foam. This 颅affects how the foot rolls and interacts with the ground, and each feels different when combined with a runner鈥檚 unique stride.

Rocker

With the thick foam in many of today鈥檚 running shoes, the sole no longer flexes much at the ball of the foot. Instead, the foam鈥檚 height allows designers to cut away mass under the toe, creating a rocker shape. Rather than enabling the foot to flex as it moves through the stride, that shape allows the runner to roll off the toe while the foot remains in a neutral position. The rocker鈥檚 starting point, slope, and relationship to the plate all affect the shoe鈥檚 ride. In our measurements, the Deviate Nitro 3鈥檚 rocker started 8 percent later (closer to the toe) than the rocker on Puma鈥檚 Fast-R Nitro 2 racing super shoe, providing a stabler forefoot stance before rolling forward.

Outsole

A three-millimeter-thick rubber outsole covers more than 90 percent of the forefoot and all contact areas of the heel on the 颅Deviate Nitro 3. This provides better grip and durability than the sole of a racer, which needs to be as light as possible and so has rubber only in small, optimized zones.

Upper

Super-shoe racers have minimal uppers with scant padding and strong, secure grip to hold the foot in place at speed. A super trainer鈥檚 upper is more plush and durable but still lightweight, thanks to strategically placed fabrics that stretch, breathe, or 颅support as needed.

Featured Super Trainer

Puma Deviate Nitro 3听

Weight: 10.1 oz (men鈥檚)
Stack Height: 39 mm (heel); 29 mm (forefoot)
Drop: 10 mm

听

The post What Exactly Is a Super Trainer? appeared first on 国产吃瓜黑料 Online.

At a Glance

• The New World of Stability
• What to Look For in a Stability Shoe
• Beyond the Shoe
• What Shoes We Included
• How We Tested
• Best All-Around: Asics Kayano 31 ($165)
• Runner-up Best All-Around: Brooks Glycerin GTS 22 ($164)
• Best Plush Stability: Puma ForeverRUN Nitro 2 ($150)
• Runner-up Best Plush: Diadora Nucleo 2 ($160)
• Best Firm, Responsive Support: Brooks Adrenaline GTS 24 ($140)
• Runner-up Best Firm Support: Topo UltraFly 5 ($140)
• Most Invisible Support: Altra Experience Form ($145)
• Best Full-Foot Support: New Balance Fresh Foam X 860 v14 ($140)
• Best for Racing: Brooks Hyperion GTS 2 ($140)
• Best for Up-Tempo Days: Saucony Tempus 2 ($160)
• Best for Going Long: Mount to Coast P1 ($160)
• Best for Recovery Days: Hoka Gaviota 5 ($175)

The New World of Stability Shoes

Defining what makes a running shoe a stability shoe is getting increasingly difficult. That鈥檚 a good thing. Not long ago, you could easily identify a stability shoe by its firmer, darker-colored foam underneath the arch side of the foot called a medial post and designed to keep the foot from over pronation, the excessive inward rotation of the rearfoot. On the run, you could tell it was a stability shoe by its stiff, heavy, and controlling ride. Not anymore.

Today鈥檚 stability shoes are well-cushioned, smooth riding, and free from clunky controlling devices鈥攕o much so that they are, for the most part, equally comfortable for neutral runners as for those needing extra support. In place of the stiff medial post, designers are using a variety of less intrusive, more integrated strategies to help runners whose feet stray inward or outward.

It鈥檚 about time, given that the science showing that excessive pronation is rarely problematic and that traditional motion-control methods do little to control excessive motion has been around since the 1990s. But change has come slowly to an industry and a population steeped in the pronation paradigm. While the market for stability shoes鈥攁nd the number of stable shoe models鈥攈as decreased substantially in the past decade, only recently have we started to see major shifts in how a stability shoe looks and rides.

鈥淪tability is a function of so many features, such as sole geometry, stack height, midsole hardness, outsole, upper materials and how they are structured鈥攏ot just medial posting,鈥� says Kurt Stockbridge, product development vice president at Skechers. 鈥淓ach of these levers can be pushed and pulled to make a great stability shoe without it having to look like what we typically picture.鈥�

New stability shoe designs embrace the reality that every aspect of the shoe affects the ride, and the new strategies recognize and work to reduce the instability caused by the shoe itself as it distances the foot from the ground. Even many neutral shoes, not designed for or marketed as stability models, are being built with more stable platforms to compensate for the wobbliness of taller, more cushioned midsoles.

What to Look for in a Stability Shoe

The first, and most important feature to look for in a stability shoe is the width and shape.鈥� When I’m sending patients to the store, I’ll just tell them to look for a straighter lasted shoe,鈥� says Paul Langer, sports podiatrist with Twin Cities Orthopedics and past president of the American Association of Podiatric Sports Medicine. Straight lasted means the arch is filled in so there is a straight line following the edge of the sole from heel to ball, with full support under the arch. 鈥淎 really straight-lasted shoe, you can’t tell if it’s left or right,鈥� says Langer. 鈥淢ost shoes there’s a little bit of a curve鈥攖he less of a curve the more stable the shoe.鈥�

Langer considers this wide platform more important than the denser medial post, which long defined the stability category. 鈥淚f I’m talking about stability, I’m probably talking more about the shape of the shoe than the posting issue,鈥� he says.

The same is true for other stability features like guide rails, frames, plates, or heel counters. 鈥淚 split hairs less about those features,鈥� Langer says, referencing research that shows devices don鈥檛 control or correct overpronation. That said, he doesn鈥檛 dismiss stability strategies, which, he says, can mitigate some of the instability caused by squishing into soft foams. 鈥淪tability shoes don’t correct anything,鈥� Langer emphasizes. 鈥淭hey just might be less unstable than a neutral shoe.鈥�

Related to that squishy foam, Langer also says, 鈥淚 try to help my patients understand that a cushioned shoe is inherently less stable than your bare foot.鈥� Landing with two to three times your body weight on a thick layer of soft foam is, by nature, going to cause that foam to compress unevenly and exaggerate any imbalances. So, even though many shoes are being made with straighter, more filled-in lasts, the height and density of the foam need to be considered.

Finding the combination of cushioning, shape, and stability features that works for you involves running in multiple models and determining what feels best for your foot and stride. This 鈥�,鈥� which includes assessing what shoe provides the most natural-feeling alignment, is the best starting point we have, Langer says.

Emily Stefanski, sports podiatrist at Coastline Foot and Ankle in Connecticut and Rhode Island, and a D1 collegiate distance runner turned marathoner, concurs. 鈥淚 tell patients that it’s what feels best on the foot,鈥� she says. 鈥淚 have my guidelines, what I think is going to work. But that’s not always the case: there are so many factors.鈥�

Beyond the Shoe: Variety and Strength

Keep in mind that even when you find a shoe that complements your stride it . A handful of show that runners have a lower risk of injury when cycling through different pairs of shoes. 鈥淢ore important than finding the perfect shoe is appreciating that your feet need to stay strong and adaptable through having variety in your footwear and allowing your feet to have different stresses and loads,鈥� Langer says. So find a stability shoe that feels right for you as your daily trainer, but also have a minimalist shoe (even if just for walking or yard work), and sometimes run in a low, flexible trainer as well as a cushy, rockered one.

Stefanski also notes, 鈥淚 always try to push to a lot of strengthening.鈥� Coaches, physical therapists, biomechanists, and podiatrists agree that over-pronation and other stability issues usually , and can often be corrected by improving your mechanics throughout the chain from foot to hip. Stafanski says, 鈥淚 believe that we can improve over time and that most people don’t need to be in stability forever鈥攖hey can get out of the stability shoe. It’s how willing are people to do the exercises.鈥�

What Shoes We Included

Given the fluid definition of what makes a shoe stable, the selection criteria for a list of 鈥渟tability shoes鈥� is by nature somewhat arbitrary. We chose to include only models with some sort of structural device or design to influence the foot鈥檚 rotation.

We did not include plated shoes in this guide, although some runners find that the curved plates in super shoes and super trainers provide sufficient stability for their strides. Stefanski says, 鈥淚 have noticed with my hyper-flexible people, putting them into a carbon plated shoe, they’re perfect. They don’t need anything else.鈥� Others, however, find plated shoes exacerbate their instability (and ).

So, consider this a collection of shoes designed specifically for those who need, or want, help with keeping their feet from over-rotating, but recognize that it is not an exhaustive or exclusive list. Other models with wide bases of support and midsole geometries that reduce lateral torque and help guide the foot forward from landing to toe-off may be as stable as one of these models for you.

How We Tested Stability Shoes

After running in dozens of new shoe models this year, I sorted out those with stability features and completed multiple runs in each of them at a variety of distances and paces. Most models were also run in by more than 20 wear-testers who help select and inform the reviews in our best running shoe round-ups.

About me: I鈥檝e been a runner since the late 鈥�70s and a running magazine editor and shoe reviewer since 2000. I鈥檓 the author of , and . Once a 2:46 marathoner regularly doing 50+ mile weeks, injuries and age have reduced my volume by half and slowed my easy training pace. Those injuries have also given me rather complicated stability requirements. My left foot is high-arched and neutral, while my right foot has been weakened by strains and appreciates support. Too much medial support, however, makes my right knee hurt, as it has to pronate inward to off-load stress from a chronic condition. All of the above makes me well suited to test these new, less-prescriptive stability strategies which promise to adapt to the level of support you might need.

Best Stability Shoes 2025

Best All-Around

Asics GEL-Kayano 31

Weight: 10.8 oz (men鈥檚), 9.5 oz (women鈥檚)
Stack Height: 40鈥�30 mm (men鈥檚); 39鈥�29 mm (women鈥檚)
Drop: 10 mm

Stability Strategy: Soft, high-rebound medial post. Wide, flared base. Sculpted midsole.

Last year鈥檚 30th anniversary Kayano displayed the most radical transformation in stability strategy in the industry. For three decades the Kayano kept runners鈥� feet in line using a substantial medial post and a plastic midfoot support bridge. The Kayano 30鈥檚 new stability strategy, retained in the Kayano 31, replaced these firm, controlling devices with clever geometry and new, unobtrusive foot-guidance strategies.

The platform is wide from heel to toe, and flares even wider under the forefoot. The lateral side of the heel is sculpted out to let it compress more, smoothing and slowing the transition from heel contact to mid-stance. A corresponding bulge on the medial side reduces compression, plus the midsole wraps up along the side of the heel to cradle and subtly support.

Most unique, however, is a pod of softer, lower-density but highly responsive foam under the arch where previous versions had a firm medial post. Asics says this pod鈥檚 softness allows it to compress when loaded, increasing the effective midfoot width, and, because it鈥檚 higher rebounding than the main carrier, it encourages you to resupinate to an effective position as you鈥檙e coming out of midstance.

The thinking behind this new insert stems from research that shows it鈥檚 not the degree of pronation that predisposes a runner to injury but the . So instead of trying to block the foot鈥檚 rotation, the shoe simply returns it quickly to a neutral position.

On the run, I didn鈥檛 notice the rebound under the arch, but I did seem to sense its effect as my foot rolled onto the forefoot feeling upright, centered, and ready for a stable push-off. Overall, the shoe鈥檚 width made the greatest impression, both in terms of luxurious space鈥攚ithout feeling sloppy鈥攁nd the security of landing on and rolling over the generous platform. Despite the 40mm stack height, I didn鈥檛 even feel high off the ground, thanks to the lack of any tippiness, the well-balanced combination of cushion and responsiveness, and the surprisingly flexible forefoot. The ride, though not particularly fast, is smooth with no hint of stiff control, yet both of my asymmetrical feet felt cared for and supported鈥攅specially on longer runs when I started to tire.

The 31鈥檚 new, engineered mesh upper complemented the smooth ride and secured my foot comfortably with plush, but not excessive, padding. Asics also reduced the lateral heel flare, which created some unwanted rotational torque on landing in the Kayano 30, leaving a beveled curve that eased my foot down to the ground even with a heavy heel strike.

Altogether, the Kayano 31 is a shoe that can be worn by nearly any runner and delivers comfort and support that not only stays out of the way but also seems to reduce fatigue.

Runner-up Best All-Around

Brooks Glycerin GTS 22

Weight: 10.7 oz (men鈥檚), 9.5 oz (women鈥檚)
Stack Height: 38鈥�28 mm
Drop: 10 mm
Stability Strategy: Guide rails. Tuned midsole foam. Wide, straight shape.

Last year we named the Glycerin GTS 21 鈥淏est All-Around Stability Shoe鈥� in our larger road shoe round-up for its blend of plush comfort and stable support. The 22nd version combines Brook鈥檚 familiar GuideRails鈥攔aised sidewalls along the top of the midsole on both sides of the rearfoot, firmer on the arch side鈥攚ith something entirely new: tuned midsole foam.

What鈥檚 unique about Brooks鈥� nitrogen-infused tuned midsole, which we , is that it is softer on the outside and firmer on the inside鈥攁 little bit firmer in the heel, a lot in the forefoot鈥攚ithin the same slab of foam. New technology allows Brooks to tune the properties of different sections of a foam midsole during its manufacture.

Carson Caprara, senior vice president of footwear at Brooks, says that they inject two different chemistries into the midsole mold before the supercritical gas-infusion process. 鈥淭hen when it hits the high-pressure nitrogen infusion, the two cell structures act differently,鈥� he explains, 鈥淭he inner cell structures stay pretty small and tight and the outer structures blow up a little bit more and create more softness and forgiveness. It鈥檚 done without seams and ridges. And so, therefore, it just feels more consistent throughout.鈥�

Brooks tunes the foam so that the midsole has a higher percentage of large cells in the heel to cushion landings, then the mix transitions to mostly smaller cells in the responsive forefoot. The result is a ride that feels both softer, as the outer foam cushions and compresses on impact, and firmer, as my weight transfers smoothly onto the forefoot and pushes off. I found my feet felt more protected while simultaneously more connected in the new model than in the Glycerin 21, as I powered nimbly off the ground, and miles went by faster than expected.

The combination of guide rails in the rear, the firmer, tuned foam up front, and a slightly more filled-in shape under the arch, delivered mostly non-intrusive stability from touch down to toe-off. I could, however, feel the pressure of the guide rail under my arch more than in previous versions, especially toward the front where the foam under it firmed up. This was comfortingly supportive for my foot that needs bolstering but felt a bit controlling for my neutral foot. That lack of versatility kept us from naming the Glycerin 22 best all-around, but the stronger support makes it a better choice for those who want the guidance.

Best Plush Stability

Puma ForeverRUN Nitro 2

Weight: 10.7 oz (men鈥檚); oz (women鈥檚)
Stack Height: 38鈥�28 mm
Drop: 10 mm
Stability Strategy: Firmer-foam frame. Wide, straight shape.

Puma鈥檚 nitrogen-infused TPE foam delivers one of the smoothest rides in the business for my stride, deftly decelerating landings and transitioning to a lively toe-off. The ForeverRUN Nitro 2 uses two densities of that foam鈥攁 softer core inside a firmer perimeter frame鈥攖o add stability to the ride without trying to control the foot. Conor Cashin, senior product line manager at Puma, says, 鈥淲e looked at the and we really tried to focus on slowing that speed down but still allowing runners to pronate to a certain extent because it鈥檚 the body鈥檚 natural way of cushioning itself.鈥�

In this updated version, the two foams are co-molded rather than stacked and glued together, making the interaction between them smoother. 鈥淲e were able to bring the soft nitro foam all the way to the ground and all the way through the foot,鈥� Cashin says. 鈥淪o it gives you more cushioning, more responsiveness鈥攁nd then the firm nitro around the foot is where you get that stability control.鈥�

The sole is also significantly wider鈥攑articularly in the midfoot under the arch鈥攆or enhanced stability, and two millimeters thicker, adding to the plushness underfoot. But the engineered, circular-knit upper is where this shoe truly coddles, hugging the heel with a well-padded collar, wrapping smoothly around the foot with a gentle stretch, and locking down the midfoot with light, printed, reinforcing overlays.

On the run, the ride impressed me first for its smooth cushioning (as expected), without anything trying to rearrange my stride. Yet, thanks to the wide stance and firmer rim, it didn鈥檛 feel at all tippy, despite the high stack underfoot. I noticed the frame primarily under my big toe where it felt less squishy when my weight rolled inward, providing a welcome stable base for me to roll forward on and push off from. While the plushness of the shoe makes it well-suited for easy days, the midsole鈥檚 bounce and roll are spry enough to handle tempo runs or pick-ups without holding you back.

Runner-up, Plush Stability

Diadora Nucleo 2

Weight: 9.7 oz (men鈥檚); 7.4 oz (women鈥檚)
Stack Height: 35鈥�30 mm
Drop: 5 mm
Stability Strategy: Asymmetrical geometry. Wide, straight shape. Sidewalls. Responsive foam.

The first thing I wrote on my test summary after a run in the Nucleo 2 was 鈥渟mooth rolling ride鈥攃ushioned and supportive.鈥� The cushioned roll can be credited to the thickness of the foam under the ball and toes (thanks to a low, 5-millimeter drop) that sinks in and lowers the foot gently into the quick, late-stage rocker. The support stems from the push-back of that foam, catching the squish and providing a lively base underfoot.

Stability is created simply with geometry: the wide midsole foam has cut-out grooves along the outside to allow more compression and is filled in under the arch to limit the squish and provide more support. Raised sidewalls on both sides gently cradle and center the rearfoot.

On the run, all I felt was a fullness of foam under the arch side that wasn鈥檛 firm or obtrusive but provided a comforting sense of solidity. The plushly padded upper and gusseted tongue coddled my foot while holding it securely. My only negative note was that the heel flared a bit much on the outside of the heel and created some torque on touchdown when going slow with a strong heel strike.

The Nucleo 2鈥檚 stability guidance is subtle enough a neutral runner wouldn鈥檛 notice it, making this daily trainer versatile enough for all but those needing strong, rotational support. I found myself reaching for this shoe both on days when I wanted comfort and days when I was ready to cruise.

Best for Firm, Responsive Support

Brooks Adrenaline GTS 24

Weight: 8.0 oz (women鈥檚); 10.0 oz (men鈥檚)
Stack Height: 35.5鈥�23.5 mm
Drop: 12 mm
Stability Strategy: Guide rails. Wide, straight base. Firmly responsive midsole.

Way back in 2019, Brooks dropped the dense, full-height medial post on the Adrenaline, its signature stability model, and replaced it with what they call GuideRails, now found on the stability version of all their shoes. These support structures are strips of raised foam on top of the midsole, stretching from the heel up to the middle of the arch on both sides鈥攆irmer on the medial (arch) side to reduce inward roll, and the same density as the midsole on the outer rim to keep the heel from sliding outward. The rails deliver lighter, more cushioned, and smoother support than a full post. Plus, they are less prescriptive, engaging the foot only when needed, thus working for a wider range of runners.

鈥淸The GuideRail] doesn鈥檛 go all the way down to the ground, so it gives the shoe a little bit of play,鈥� says Jon Teipen, principal footwear product line manager at Brooks. 鈥淚t鈥檚 not going to be a firm block on the medial side of the shoe. The more you evert [roll inward], the more the GuideRail will push back on you.鈥�

The updated nitrogen-infused EVA-blend midsole foam on this year鈥檚 Adrenaline is lighter and noticeably softer, but still tuned to support more than squish, giving the shoe a surprisingly peppy feel. An engineered mesh upper provides a secure and comfortable fit, hugging the midfoot with a double-layer reinforced arch panel while staying airy and flexible up front. The 12-millimeter drop, moderate stack height, flexible forefoot, and palpable support under the arch鈥攚hich is more filled-in with a straighter last this year鈥攇ive the Adrenaline 24 the most traditional stable-shoe feel of this group.

Still, unlike the stiff, clunky Adrenalines of old, I found the ride smooth and nonintrusive, with just a bit of supportive rearfoot cradling. Both the cushioning and support seem to shine most when landing on my heel and rolling through the stride, but the connected ride also responded nicely when I picked up the pace and stayed on my toes. With this versatility and dependable support, I could easily wear the Adrenaline as my daily go-to trainer.

Runner-up Best Firm, Responsive Support

Topo UltraFly 5

Weight: 9.9 oz (men鈥檚), 8.0 oz (women鈥檚)
Stack Height: 30鈥�25 mm
Drop: 5 mm
Stability Strategy: Medial post. Wide forefoot with big toe flare. Low drop. Straight shape.

Topo鈥檚 long-run shoe combines traditional features like a medial post with a minimalist-inspired design. The palpable stability in the UltraFly 5鈥檚 ride stems mostly from its wide forefoot (flared under the big toe), low, 5mm drop, and moderate stack of relatively firm, responsive foam. And, yes, a wedge of firmer foam lies under the arch to reduce compression and rotation. But it is only half the midsole height at its thickest under the arch, and tapers off as it reaches forward to the ball of the foot and back to the heel. Combined, the midsole provided a gentle, full-foot feeling of solidity as my foot rotated inward, without blocking any natural movement.

On the run, what stood out most was the generous forefoot width: the upper allows enough splay to wear full CorrectToes comfortably and the base is wide enough underfoot for a confident stance and powerful toe-off without any tippiness. That athletic stance is enhanced by the ride of Topo鈥檚 lightweight, responsive ZipFoam that gives way just enough to ease landings while keeping ground contact quick and responsively connected. The midfoot-foot-hugging upper complimented the openness of the forefoot and let me relax in the luxury without fear of sliding.

It鈥檚 not the sveltest shoe, but it rides lightly even while protecting and supporting. Every time I wore it I felt my stride quicken and my awareness of my stride sharpen, making me more efficient as the run went on. My toes and feet engaged and my posture got taller. No matter how tired I was when I started (and I loved these on recovery days when feeling beat-up), I was always sad to end my runs in the UltraFly 5.

Most Invisible Support

Altra Experience Form

Weight: 9.6 oz (men鈥檚), 7.8 oz (women鈥檚)
Stack Height: 32鈥�28 mm (men鈥檚); 30鈥�26 mm (women鈥檚)
Drop: 4 mm
Stability Strategy: Guide rails. Wide forefoot. Low drop. Straight shape.

All Altra shoes achieve stability through a balanced, low-drop platform combined with a wide toe box that lets your foot spread out and supports your stance naturally. This allows the brand to use soft, bouncy foams, rather than stiff platforms and rigid control devices鈥攍ong before other companies began playing with geometry.

The stability model of their new 4mm drop line, the Experience Form, also has guide rails on both sides of the heel. This elevated rim, higher on the arch side, is the same density as the rest of the midsole, creating a cradling effect that gently resists rotation without any controlling pressure. A straight-shaped base, with the arch filled in more than other Experience models, provides a full-foot supportive platform. The engineered mesh upper is clean and simple, but secure and comfortable, gripping the heel and midfoot and staying out of the way of the toes.

I found the Experience Form鈥檚 ride soft but responsive, less squishy and bouncy than many of today鈥檚 shoes thanks to a moderate stack height of CMEVA. The shoe feels light and nimble, encouraging quick ground contact and a fast roll off the toe that has both a gentle rocker and a smooth, natural flex. The stability features were completely unobtrusive and invisible on the run, but footplants felt connected and supported whether striding easily or pushing the pace. Whatever the pace planned for the day, I often found myself doing pick-ups before I was done, and enjoying the combination of light, quick responsiveness, connected comfort, and subtle support.

Best Full-Foot Support

New Balance Fresh Foam X 860 v14

Weight: 10.7 oz (men鈥檚), 8.6 oz (women鈥檚)
Stack Height: 35.5鈥�27.5 mm
Drop: 8 mm
Stability Strategy: Angled plate with dual-density midsole. Wide, straight base.

All of the embedded plates popular in today鈥檚 running shoes function mostly to stabilize the squish and rebound of thick stacks of soft and responsive foam. While most plates, such as those found in marathon-racing super shoes, focus on directing and enhancing forward roll and push-off, some serve primarily to moderate lateral roll, like Skechers鈥� winglet and H plates, or the midfoot wings on the plastic plate in the Saucony Endorphin Speed.

The plate in New Balance鈥檚 completely remade 860, which replaces a traditional firm medial post, takes rotational guidance a step further. The semi-flexible EVA film, first seen in the Vongo, is sandwiched between two foam layers (soft over firm), and angled so it is higher on the medial, or arch side, and lower on the lateral side. This results in a bottom wedge with more firm foam under the arch side, and a top wedge that puts more soft foam on the outer, landing side. The plate also has hexagonal cutouts that reduce its rigidity on the lateral side but is solid on the medial side. Both the wedges and the cutouts help create a soft, smooth landing and slow the inward foot rotation without creating a clunky transition or compromising cushioning.

The 860 v14鈥檚 plate isn鈥檛 just about defining that angled wedge, however, says Paul Zielinski, senior global product manager at New Balance. Research in their lab revealed that midsole foams stretch under force when the foot is pronating far or at high velocity. The plate, Zielinski says, 鈥淎llows for the foam to be a little more structured, and not stretch or shear as much. Working in combination with the two different midsole hardness foams, this system is helping stabilize the structure of the platform so the foot feels guided all the way from heel to toe.鈥�

Additional midsole foam under the forefoot due to a lower heel-toe drop, a beveled heel, and an increased rocker profile provide a smooth rolling transition from midfoot to toe-off.

On my foot, the plate and dual-density foam provided the strongest full-foot rotational support of any shoe in this group. While the midsole was soft underfoot, and delivered a light, cushioned and smooth ride, my feet pronated very little. The control didn鈥檛 irritate my neutral left foot, but, fairly quickly, I could feel the bones in my right knee-that-must-pronate start to rub as it wasn鈥檛 tracking inward at all, and the tendons around my right ankle hurt after runs from fighting against the firmer wedge of the midsole.

With its strong medial support, the 860 v14 is not quite as versatile for neutral runners as some other options in this guide, but it鈥檚 a solid choice for those who want to slow pronation velocity in a shoe that delivers a smooth, comfortable transition from landing to toe-off.

Best for Racing

Brooks Hyperion GTS 2

Weight: 7.6 oz (men鈥檚), 6.9 oz (women鈥檚)
Stack Height: 31.5鈥�23.5 mm
Drop: 8 mm
Stability Strategy: Rearfoot guide rails. Low-profile midsole with quick-rebounding foam.

The second version of the speedy Hyperion GTS is updated with a slightly thicker stack of a new nitrogen-infused EVA-blend midsole compound, which Brooks says is lighter weight and more responsive than its predecessor. That felt true on the run: the foam seemed to push back even while compressing, and rebounded impressively, making the ride lively and inspiring me to pick up the pace.

Like other GTS models in the Brooks line, the Hyperion GTS 2 features stabilizing guide rails along the sides of the heel and midfoot鈥攁 raised extension of the midsole foam on the outside, a firmer foam piece on the arch side鈥攖o help reduce heel shift and rotation for runners whose stride strays excessively inward or outward, especially towards the end of their run as a result of fatigue. I didn鈥檛 notice them at all on the run, except for a lack of any rearfoot tippiness. More significant was a feeling of stable connectedness from the lower-profile midsole, relatively wide base, and lack of squish, enabling quick strides and stable push-offs.

That ground feel isn鈥檛 at all minimal, however. The foam cushions smoothly and delivers a comfortable ride at any pace, making them suitable as a daily trainer for someone who doesn鈥檛 prefer a tall, squishy feel underfoot, now nearly ubiquitous in the industry. But most runners will appreciate Hyperion GTS 2 as a light, springy, non-plated, up-tempo trainer and racer that doesn鈥檛 beat your feet up and gently supports as necessary in the later miles. Bonus is the new, airy mesh upper.

Best for Up-Tempo Days

Saucony Tempus 2

Weight: 8.2 oz (women鈥檚); 9.4 oz (men鈥檚)
Stack Height: 33鈥�25 mm
Drop: 8 mm
Stability Strategy: Over-under frame with strategic placement of complementary foams

The Tempus lies at the sharp end of the stability spectrum, delivering a lively ride that made me feel nimble, bouncy, and fast鈥攜et still providing foot guidance and support. The shoe鈥檚 secret lies in its midsole, which features ultralight, high-cushioning, and maximum-rebounding鈥攂ut usually unstable鈥擯ebax foam at its core, here surrounded by a denser, more supportive EVA frame.

Using a firmer frame to control a softer foam鈥檚 squish is not new or unique. Most models with frames, however, surround the bottom of the full shoe with firmer material. While this provides a stable stance, it makes landings harsher and can accelerate the foot鈥檚 movement as it impacts the edge of the sole and rotates inward. The Tempus, however, employs a unique over-under frame that sits atop the soft Pebax in the heel, bridges the full midsole height under the arch, then dives under the Pebax in the forefoot and runs along the bottom edges up to the toe.

The magic of this frame is that by putting the Pebax on the bottom at the heel, its softness works to reduce the instability caused by the shoe. On impact, it compresses and deforms, rounding the edge of the sole and creating a smooth, gentle transition as the foot rolls inward and forward. Meanwhile, the firmer frame that surrounds the top of the heel wraps the foot and keeps it centered on the platform. The full-height frame under the arch slows the foot鈥檚 rotation and supports as needed. Up front, you feel the Pebax鈥檚 cushioning and rebound directly underfoot, while the firmer foam on the bottom adds a bit of rigidity to the rocker for quick-rolling toe-offs.

The updated engineered mesh upper on version 2 holds the midfoot more securely, enhancing the connection between foot and shoe and the shoe鈥檚 ability to perform at speed.

On the run, not only did the Tempus provide one of the snappiest, most-fun rides of the group, it also seemed best at managing my varied stability needs. The soft Pebax on the bottom of the heel let both feet stay in a natural, supinated position on landing without torquing me inward like several of the shoes with stiffer flared heels did. As my foot rolled inward, the shoe provided my more-mobile right foot effective, but almost undetectable, support while I transitioned over the arch to the stable toe-off, yet didn鈥檛 block the pronation I needed for my knee. Meanwhile, my neutral left foot didn鈥檛 feel any control or clunkiness, just the smooth, comfy, responsive Pebax underfoot.

The Tempus is narrower than other stability shoes in the heel and midfoot鈥攔elying on the firmer frame rather than more foam for arch support鈥攂ut spreads out as wide as any in the forefoot. It鈥檚 also low enough up front to provide the ground feel necessary for a solid, propulsive push-off, and flexible enough to allow a natural roll at any pace or stride angle. The shoe felt responsive and fast at any pace, but the subtle support was always present, and the farther I ran, the more I appreciated the shoe鈥檚 guided roll and side-to-side stability.

The Tempus can be a peppy daily trainer or a solid marathon shoe for someone who wants the bounciness of Pebax with some foot bolstering during the long miles, and it is an excellent long-run training shoe for someone who plans to race in a carbon-plated super shoe.

Best for Going Long

Mount to Coast P1

Weight: 9.9 oz (men鈥檚 size 9, women鈥檚 size 10.5)
Stack Height: 37鈥�27 mm
Drop: 10 mm
Stability Strategy: Guiding geometry and midsole insert. Arch wrap. Centering insole.

Mount to Coast is a new brand specializing in building shoes for ultra-runners. But my experience in the shoes leads me to believe that you can enjoy and benefit from them without running all day.

The P1, Mount to Coast鈥檚 stability model, has the same nitrogen-infused, PEBA-based midsole found in their , delivering a soft, bouncy, and flexible ride that feels more connected than the 37-millimeter heel might suggest. The responsive foam, tuned firmer than the PEBA found in super shoe racers, provides soft contouring underfoot, then firms up quickly to deliver a tactile ground feel. The resulting smooth ride feels almost minimalist in allowing natural foot motion and ground sensitivity鈥攚hile still dampening harsh landings.

The shape also feels inspired by minimalist design, echoing the foot with a snug heel and secure wrap of the instep, opening up to a flared forefoot鈥攑articularly under the big toe鈥攑roviding roomy space and a stable platform for a fully-splayed foot. That stability is enhanced by an s-shaped insert of flexible plastic that extends from the outside midfoot to under the big toe, providing added support under the natural path of forefoot rotation. Mount to Coast鈥檚 research indicates that reducing excess forefoot rotation is more important than correcting the heel rotation that most stability shoe design focuses on, and that their device not only improves foot alignment but helps activate the arch muscles.

Running in the P1, the shoe delivered a smooth, natural heel-toe transition, and I could feel a subtle extra firmness under the ball, which helped my foot achieve a stable stance and push-off. More noticeable, however, was the dual-zone insole that centered and cradled my heel, and the arch wrap built into the upper and tied into the lacing that made my foot feel like it was expertly wrapped with athletic tape鈥攈ugging, supporting, and moving with the changing shape of my foot through the stride.

The flexible P1 stayed out of the way when I picked up the pace, but it didn鈥檛 feel like it was reducing the effort like some rockered models do. At all-day paces, however, it helped me quickly fall into a comfortable, efficient rhythm that churned out miles so comfortably and easily that I inevitably extended my runs in the shoe as long as time allowed.

Best for Recovery Days

Hoka Gaviota 5

Weight: 9.1 oz (women鈥檚); 10.9 oz (men鈥檚)
Stack Height: 34鈥�28 mm (women鈥檚); 36鈥�30 mm (men鈥檚)
Drop: 6 mm
Stability Strategy: Softer-foam H-Frame. Wide, straight shape. Sidewalls.

Despite their high stack heights, Hoka鈥檚 shoes have always had inherent stability from their wide platform, low drop, and cockpit-like cradle surrounding the heel as it sits down into the top of the midsole. For years their stability models have also used a 鈥淛-frame鈥� to provide more rotational control. This firmer-density foam reinforced the midsole at the full height of the arch side of the shoe and wrapped around to the lateral side on the bottom edge.

The redesigned Gaviota 5 retains the wide geometry and raised sidewalls, but swaps the J-frame for a new H-frame. This layer of less-dense foam lies on top of the midsole and surrounds the perimeter of the shoe with a connective piece across the middle鈥攆orming a figure eight shape. As the foot sinks into this layer, it nests deeper in the foot frame created by the sidewalls of the more stable, but still cushioned, bottom layer. Hoka says the H-frame allows them to use softer foams than before to deliver inherent stability while enhancing cushioning, especially close to the foot.

On the run, the frame was all but invisible, its presence only noted by a feeling of centeredness as I sunk into the forgiving footbed. It is enough, however, combined with the ample width and secure hold of the flexible-but-not-stretchy creel jacquard upper, to keep the well-cushioned shoe from feeling at all tippy. While it doesn鈥檛 make any pretense of reducing inward rotation, the full-foot stability kept both of my feet and knees feeling safely coddled no matter how long I ran.

The post The Best Stability Shoes for Every Type of Run (2025) appeared first on 国产吃瓜黑料 Online.

In the past two years,听 a handful of brands have leaned into鈥攐r doubled down on鈥攖he category of shoe that can both run smoothly on pavement and keep you from falling on your face on a trail. Several brands, like Craft Sportswear and Salomon, have introduced what they鈥檙e calling their 鈥淕ravel鈥� category of shoes, aiming to piggyback on the explosion in popularity of gravel cycling.

I鈥檓 a fan of the increased attention to the category, as I have always run a mix of road and trail within one run and love a good shoe that can handle multiple types of surfaces. But I鈥檓 finding there鈥檚 a difference between true road-to-trail shoes and gravel shoes.

What Road-to-Trail Shoes Excel At

A true road-to-trail shoe is perfect for my favorite neighborhood loop, which looks something like this: Walk down a sidewalk past a few houses to a path that cuts through the middle of a community garden. There, I run across wood chips, weeds, and hard dirt. Hit the sidewalk and run concrete for about a mile, crossing two busy streets and chugging up a steep, quarter-mile-long hill. At mile 1.3, I hit the ribbon of dirt next to a sidewalk that takes me to rocky singletrack through tall grasses up, and then down, a very steep, loose, rocky hill with a killer view of the Boulder Flatirons. Negotiate a very narrow, windy strip of dirt next to a sidewalk. Cross a paved street. Run tight singletrack through grassland over rocks and ruts and that climbs gradually, then steeply to the highpoint of my run. Descend a dirt fire road riddled with rocks and ruts and with steep wooden steps at the bottom. Run pavement roughly a half-mile downhill, hop up onto the sidewalk, cross a busy street. Run on concrete sidewalks home.

For the kind of runs where the surface changes from road to trail and back a few times, I want a shoe that can handle all sorts of terrain. A straight-up road running shoe and its cushioning and flexibility would offer a smooth ride on the paved sections, but lack traction, protection, and security on the trail segments. A trail-specific shoe, on the other hand, would keep me sure-footed and secure on the rugged dirt sections, but would feel clunky on the road.

I basically want a well-cushioned shoe with traction that doesn鈥檛 clunk on roads but that makes me surefooted on dirt, and that keeps my foot secure and comfortable. And I want that shoe to be 鈥渞unnable鈥濃�攆lexible like a road shoe, not stiff like a hiking shoe.

The kind of dirt I run on this loop (and many other road-to-trail routes I run) is not mild crushed gravel; it鈥檚 more rugged than that. For that reason, I need a shoe that has lugs that grip and an upper that secures my foot in place. I don鈥檛 want my foot sloshing around on a technical trail, especially going up- or downhill.

What Gravel Shoes Excel At

Gravel shoes, in contrast, excel on just that: gravel. They have lightweight, comfortable uppers like road shoes, with some midfoot hold, just not as much as many trail shoes. Their outsoles mimic gravel bike tires, with small lugs in the center and larger ones on the perimeter of the shoes鈥攖o roll smoothly while gripping loose gravel. In shoes with this lug pattern, you don鈥檛 have to worry about spinning out on loose dirt or gravel like you would in road running shoes.

Today鈥檚 gravel shoes kick the snot out of pure road running shoes for running on groomed trails like the gravel path around the Boulder reservoir or the dirt backroads of the high plains. They also run much more smoothly on road than most trail running shoes. But road-to-gnarly trail runs require midfoot hold and better traction than many gravel shoes offer.

My point: There鈥檚 a difference between road-to-trail and gravel shoes, there鈥檚 a time and place for each, and I appreciate both. Here are my current favorites from the latest releases in both categories.

My Favorite Road-to-Trail Running Shoes

Nike Pegasus Trail 5

9.5 oz (men鈥檚); 8.5oz (women鈥檚); 9.5mm offset

This shoe has become my favorite road-to-trail pick, mostly because the midfoot hold feels secure enough to give me confidence on rugged trails, not just flat, gravel roads. I credit the Flywire technology鈥攖hin, lightweight but strong thread鈥攃onnecting the laces to the strobel board (underneath the insole) for that secure feel. Nike鈥檚 ReactX midsole foam feels lively on roads without being too thick or bouncy on trails. The outsole rubber鈥擭ike鈥檚 All Terrain Compound (ATC)鈥攊sn鈥檛 as grippy as the Vibram Megagrip on Nike鈥檚 Ultrafly trail shoe, but the low-profile (3.5mm lugs) do a decent job on technical trails and run fairly smooth on roads. I also like how the rubber wraps around the front of the shoe to protect my toes if (when) kicking rocks and roots.

Best for: Those who want a comfortable, good-looking, truly versatile shoe that can handle rugged trails and run relatively smoothly on roads. This is a good travel shoe.

Craft Nordlite Ultra

9.3 ounces (men鈥檚), 8.1 ounces (women鈥檚); 6mm offset

This shoe, my top pick last year, still ranks among my favorites for road-to-trail runs. An ample amount of responsive cushioning (40mm under the heel and 34mm under the forefoot) helps this shoe to feel great on hard surfaces, both road and super-firm Colorado dirt. The heel and forefoot portions of the mid- and outsole are decoupled, allowing each segment to move slightly independently, which I find works great on rocky terrain and pavement alike. It鈥檚 flexible for smooth running on roads and gives me agility on the trails as it morphs around rocks, delivering a unique ride that I really enjoy. The outsole鈥檚 3.5mm lugs鈥攕ome smaller, some larger鈥攄o a great job grabbing both loose surfaces and rock while not being so deep that they feel cumbersome on roads. The one-piece mesh upper is comfortable, but I sometimes crave a bit more support/foothold on technical trail sections.

Best for: Those who like a flexible sole with substantial cushioning, a comfortable upper, and enough grip to tackle mildly technical trails.

On Cloudvista 2

10.5 ounces (men鈥檚), 8.6 ounces (women’s); 6mm offset

This shoe surprised me, perhaps because of its inconspicuous looks鈥攖he monomesh upper is sleek and somewhat hides some key performance features within the shoe. The mesh on its own keeps out debris and worked great in fresh snow, shedding moisture, even though it鈥檚 not necessarily geared toward water-resistance. And underneath that mesh is a webbing system connecting the laces at the midfoot to underneath the insole (somewhat similar to the Nike Flywire system). The effect is a secure foothold that allowed me to tackle technical terrain without feeling like my feet were slipping within the shoe. On roads, the proprietary Helion foam (gas infused for lightness and rebound) and On鈥檚 Cloudtec pods feel responsive underfoot, while the 3mm traction lugs weren鈥檛 clunky. A two-pronged, semi-flexible speedboard inserted in the midsole adds to the underfoot stability and responsiveness鈥攁nd delivers the classic On ride. One knock: A thin tongue and thin laces made for some pressure on the top of the foot.

Best for: On devotees, those who want exceptional foothold, a stable ride, and responsiveness for road-to-rugged trails or gravel.

My Favorite Gravel Running Shoes

Craft Xplor

10.5 ounces (men鈥檚), 8.8 ounces (women鈥檚); 6mm offset

Craft goes all-in to the gravel shoe category with the Xplor. The outsole pattern鈥攕maller lugs down the center and larger around the perimeter鈥攁re meant to mimic a gravel bike tire. It鈥檚 a design the brand developed with cycling brand Vittoria, and it grips loose dirt and gravel as intended, while staying out of the way when the surface is smooth and firm. Craft鈥檚 proprietary Px foam (40mm under the heel and 34mm under the forefoot) provides a lively, fun, joint-saving platform for both road and hard dirt/gravel surfaces. The midsole noticeably flares out from the upper, which, combined with the ample foam, creates a stable ride. When the terrain turned to anything off-camber, steep, or technical, I craved a more nimble feel from a more secure midfoot hold.

听Best for: Those who run road-to-gravel, road-to-smooth, flat dirt, gravel only.

On Cloudsurfer Trail

9.7 ounces (men鈥檚), 8.3 ounces (women鈥檚); 7mm offset

This is a very comfortable, smooth-running shoe. The brand鈥檚 CloudTec Phase tech鈥攐pen pods in the midsole made out of Helion foam, a proprietary gas-infused Pebax blend鈥攁re soft and cushy. The shoe has a slight toe spring, which seems to help it roll smoothly on roads and mild off-road terrain. The outsole features low-profile lugs made out of the brand鈥檚 MissionGrip, which does a good job even on rock. But what keeps this shoe off my 鈥渇avorites鈥� list for my go-to local loop is the somewhat loose-feeling upper. It鈥檚 a comfortable upper, but it doesn鈥檛 hold my narrow foot securely enough to let me hop around rocks and ruts with confidence. Still, this is a smooth-rolling, versatile shoe if you keep it on the gravel.

Best for: Those looking for a super-smooth ride on roads, paths, and light trails.

Salomon DRX Defy Grvl

8.7 ounces (men鈥檚), 8.0 ounces (women鈥檚); 8mm offset

The DRX Defy Grvl is Salomon鈥檚 foray into the cross-over shoe category, and they鈥檙e going all-in with the name and design of this shoe. Like the Craft XPLOR, the outsole is modeled after a gravel bike tire, with small lugs in the center (although, only under the forefoot), and larger, chevron-shaped lugs around the perimeter. The pattern works well on gravel and loose dirt. With its Active Chassis鈥攖he brand鈥檚 siderails made of dense foam to offer guidance鈥攖his shoe feels more like a stable road shoe than others on this list. Negative space in the middle of the outsole/midsole also adds a dampening effect, adding to the road shoe-like feel. The upper has enough structure to keep feet from sloshing around on trails, but the shoe feels more at home on moderate rather than rugged terrain.

Best for: Those seeking mild stability in a road-to-gentle trail/gravel crossover shoe. Those who prioritize a lightweight shoe.

Hoka Challenger 7

8.9 ounces (men鈥檚), 7.7 ounces (women鈥檚); 5mm offset

I鈥檓 putting the Challenger 7 to the 鈥淕ravel鈥� section of this season鈥檚 roundup mostly because it doesn鈥檛 handle technical terrain as well as some of the others. I chalk that up to the thick midsole (31mm/26mm for men, 29mm/24mm for women), which makes the shoe more of a monster truck than a ninja. It rolls over terrain, but lacks midfoot stability and ground feel, which makes me a little trepidatious on the technical stuff despite 4mm lugs made of a fairly basic durabrasion rubber. The company says the outsole pattern鈥攕mall lugs in the center, larger around the perimeter of the shoe鈥攊s inspired by gravel bike tires, and the Challenger ATR 7 is super comfortable, and capable, on smooth gravel terrain.

Best for: Hoka devotees, those seeking max cush, heavier runners, those who run gravel roads and road-to-smooth-trail routes.

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I鈥檓 getting ready for my first marathon in the fall, and I am trying to dial in my kit. I keep hearing about these 鈥渟uper shoes鈥� people use for racing, but they鈥檙e expensive, and I don鈥檛 know if I should switch to something new for race day. Do I need to buy a super shoe to run my best? 鈥擭ewbie Distance Runner

Dear Newbie,

Super shoes are no doubt attractive. The lightweight racers with ultra-bouncy foam and embedded carbon plates have been shown to enable some athletes to reach higher speeds with less effort.

Could a super shoe help you run slightly faster and easier than you would in a standard trainer or racer? Yes. Probably. Maybe. It鈥檚 complicated.

If you鈥檙e a sub-seven-minute-mile marathoner, you鈥檝e established serious training habits and built a strong, athletic stride. And in that pace range, the research says you鈥檒l likely get a 3 or 4 percent improvement in running economy from the shoes. This is why no elite runner would toe the line in anything but a super shoe.

But as a first-time marathoner, do you need that edge? Will it be impossible for you to accomplish your goals without these shoes鈥� performance-enhancing benefits? No, absolutely not. And there are some good reasons why you might not want to invest in a super shoe.

Research on the benefits for slower runners is mixed. One data analysis of slower marathoners showed time improvements鈥攅ven greater than among faster runners鈥攁fter adopting super shoes. In contrast, a controlled study revealed that the slower the runner, the lower the boost in running economy, with 9:40-mile runners seeing only about 1 percent improvement.

Still, any help is appreciated in the marathon, and some experts believe that the real advantage may have more to do with the shoes鈥� ability to reduce muscle breakdown and fatigue than with improvements in efficiency. If super shoes make finishing strong more likely, they might be worth the $250-plus price tag.

Be aware, however, that nearly a third of the slower runners in the same study showed a decrease in running economy鈥攖he shoes made running harder, not easier. Other studies have found even greater variability in runner response.

This is partially due to the fine-tuned bounce and roll of a super shoe鈥檚 midsole and plate. Every runner鈥檚 stride is unique and interacts with the shoe differently. When we staged a 国产吃瓜黑料 Online鈥�with three runners comparing 16 different super shoes head-to-head鈥攚e found that a shoe that felt magical to one runner often went clunk on another.

Even if a shoe seems good when you are fresh and running strong, it might not be what you want on your foot when you start to tire. Super shoes exacerbate any stride imbalances because of a trampoline-like action that magnifies all forces and movements, for better or worse. Can you maintain the even posture and powerful push-off that a super shoe requires over 26.2 miles? A tall, wobbly platform isn鈥檛 what anyone wants when doing the marathon shuffle. For slower, first-time marathoners, the risk of a super shoe impeding their efforts may not be worth the meager potential reward, especially at these prices.

If you decide to go with a super shoe, be sure to test out multiple models to find one that enhances your natural gait rather than changing it or, worse, fighting against it.

Regardless of what you choose for race day, remember that the first rule of marathoning is to dance with the one who brought you: if in doubt, go with old friends鈥攜our favorite tried-and-true trainers. Nothing different. Nothing new. Any change opens you up to the possibility of blisters, an altered stride that causes you to fatigue faster, even injury. If you want to wear a specialty shoe, start using it far enough in advance that you鈥檝e adapted to it by race day. Gradually add miles over eight to twelve weeks, building up to several solid marathon-pace runs and at least one long run.

Marathon success depends far more on factors like how well you trained, how well you hydrate and fuel, and how the weather gods treat you than on which shoes you wear. In the end, the best shoes are the ones that get out of the way and quietly let your fitness shine.

Have a question of your own? Send it to us at deargear@outsideinc.com.

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Stepping into the Nike Vomero 17 is like pulling on your old college sweatshirt and a pair of pajama pants. They鈥檙e insanely comfortable and make you wonder why you鈥檇 ever want to wear anything else. Thankfully, they perform a lot better on the run than your old cotton digs, and testers raved about their ride on long runs and shorter speed efforts alike.

Nike Vomero 17

Pros and Cons:
鈯� Extremely comfortable upper
鈯� Soft, smooth cushioning
鈯� Versatile
鈯� Super slippery laces that come untied

Weight: 10.6 ounces (men鈥檚), 8.5 ounces (women鈥檚)
Stack Height: 39.5鈥�30尘尘
Drop: 9.5mm
Sizing: 6-15, regular and extra wide (men鈥檚); 5-12, regular and extra wide (women鈥檚)

When you buy through our links, we may earn an affiliate commission. This supports our mission to get more people active and outside. Learn more.

The light and propulsive Pebax foam that carried Eulid Kipchoge to his 1:59:40 marathon is the same material you鈥檒l find underfoot in the Nike Vomero 17. The ZoomX layer sits on top of a firmer, compression-molded, EVA-based Cushlon foam. This combination feels like a ridiculously soft pillow for the first few steps鈥攅specially with the absence of the ZoomAir unit that was in the forefoot of the Vomero 16. However, we found that once we settled into our strides, the latest Vomero felt increasingly responsive, and we just wanted to keep running.

鈥淭he cushioning felt just right, lending itself to a springy ride,鈥� says Boulder, Colorado tester Kiki Silver. Katie Bleichman of Louisville, Colorado, gushed, 鈥淭hey are springy without being overly bouncy, supportive without being clunky and heavy, and speed-inspiring.鈥�

The versatile platform dampens impact when going long and provides pep when picking up the pace. 鈥淚t鈥檚 livelier than most,鈥� says an impressed tester. 鈥淣ow that I鈥檝e tried this shoe, I wonder if maybe I鈥檝e been running in shoes that are too cushioned. Maybe those sink-in cushioning shoes that don鈥檛 offer as much responsiveness are the real reason why I鈥檝e been getting slower.鈥� She may be onto something.

While many highly cushioned shoes sacrifice flexibility鈥攊t鈥檚 difficult to bend massive amounts of foam鈥攖he Vomero 17 remains flexible thanks to a 9.5-millimeter drop to a thinner forefoot, the malleable ZoomX foam, and the absence of a plate. That flexibility not only makes the shoe feel fast, it also affords a natural-feeling stride. Testers found their toes and arches engaging, particularly during uptempo training鈥攚hich makes the Vomero a healthy balance for alternating with a plated trainer or racer. The sporty overall design of the Vomero also made us feel downright nimble.

The fit of the slightly stretchy, engineered mesh upper worked for a range of foot types, from the super narrow to the wide. A secure heel cup, bolstered by molded sidewalls, gives way to a roomier toe box, allowing wriggle room without sloshing about. A nicely padded heel collar and gusseted tongue, plus a soft, gently supportive insole adds to the plush step-in feel.

鈥淚 loved everything about these shoes,鈥� said one tester. 鈥淭he sleek look, the cushioning, the lightweight nature of the shoe鈥� everything except the laces.鈥� About that last point, we agree. We have to point out that the laces are slick and come untied, even occasionally when double-knotted. Consider swapping them out for less slippery ones.

Though not toothy like a trail shoe, the high-abrasion rubber outsole with small, waffle-patterned lugs, gave us great traction, even on dirt paths. On roads, smooth dirt, and gravelly paths, we felt like we could push off easily when increasing turnover, and were able to corner like Lightning McQueen.

We think the Vomero 17 is a fantastic daily trainer, one that can both ease the miles on long runs and turn over quickly and lively on shorter efforts, making running in it fun鈥攁nd isn鈥檛 that the point?

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The search for your next pair of road running shoes ends here. Whether you鈥檙e building miles or chasing more movement in your daily life, underfoot comfort and spring are essential. And with its optimal balance of impact absorption and energy return, the might be as close as you can get to running on a cloud. The smart science-backed improvements to the beloved NovaBlast set this iteration apart from anything you鈥檝e experienced before. Here鈥檚 how it works.听

Energized Cushion

That springy underfoot feel in every stride isn鈥檛 a happy accident. When rethinking the NovaBlast, ASICS worked diligently to integrate next-level energized cushion into every facet of its design. From a midsole equipped with the lightweight cushioning of FF Blast+ Eco for softer landings to the trampoline-like outsole with geometric shaping for improved bounce and acceleration where you need it most, this shoe ensures you reach your full running potential. You鈥檒l also notice that the NovaBlast 4 has a new asymmetrically engineered outsole and midsole to improve toe spring. This reimagined shape allows you to focus on your heels and the balls of your feet to achieve a continuous energy return.

Beyond its ability to deliver cloudlike cushion, FF Blast+ Eco is derived from sustainably sourced materials. This ultraenergetic foam is made with 20 percent recycled bio-based content, which helps lower the shoe鈥檚 overall 23 percent below the industry average.

Comfort and Durability

Improving sustainability in the running industry doesn鈥檛 stop at the material input. For ASICS, it also includes the development of durable, long-lasting footwear. The result of choosing quality-made running shoes like the NovaBlast 4? Less unnecessary waste鈥攁nd more miles per pair. Strategically employing Ahar Lo, an abrasion-resistant rubber, in key areas of the outsole improves durability in the NovaBlast 4 where other shoes show their first signs of wear and tear.听

Without comfort, the rest doesn鈥檛 matter. That鈥檚 why ASICS equipped this iteration of the NovaBlast with a newly engineered woven upper that has a stretchy yet supportive construction designed to flex with your movements. In addition to the lightweight breathability every runner wants in a shoe upper, the NovaBlast 4 takes every opportunity to enhance comfort, down to the perforated detail and winged construction of the tongue.

Whatever your running goals鈥攆aster, farther, or just more comfortable鈥攖he new NovaBlast 4 will help you achieve them.

Anima sana on corpore sano, meaning 鈥渁 sound mind in a sound body,鈥� is an old Latin phrase from which is derived and the fundamental platform on which the brand still stands. The company was founded more than 70 years ago by Kihachiro Onitsuka and is now a leading designer and manufacturer of performance athletic footwear, apparel, and accessories.

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With the new year approaching, running shoe brands have started previewing the models they鈥檒l roll out out in 2024. The new crop shows lots of promise, with advanced materials and innovative designs delivering versatile shoes that are smoother-riding, faster, more comfortable, and more durable than ever. Here are some of the models that we鈥檙e most excited about running in when they鈥檙e available in the coming months.听

Topo Specter 2 ($165)

Slated for May 2024

I was leery when Topo鈥攁 brand that started out making second-generation, slightly more cushioned minimalist models鈥攍aunched the high-stack, well-cushioned Specter in 2022. But the shoe won me over because it maintained the stable ground feel I expect from the brand while delivering bouncy, lively cushioning. Topo achieved this by encasing a Pebax footbed in a firmer EVA frame that kept the foot rolling forward, not sideways. Even I admitted, however, that the frame sacrificed some of the exciting boing delivered by full-Pebax midsoles.

Last year, Topo delivered a full-Pebax shoe, the Cyclone 2, which avoided squishiness and instability by having a lower stack height and wide platform underfoot. I fell instantly in love, and it is now my favorite Topo鈥攐ne of my favorite running shoes ever, in fact.

Now Topo has announced a new Specter, which will also have a full Pebax midsole, but maintains its high stack height. It even gains two millimeters, making it a whopping 37 millimeters in the heel, 32 in the forefoot鈥攏ine millimeters higher than the Cyclone 2. Despite the thick stack of soft, bouncy foam (the same density as in the Cyclone 2), and the lack of a plate to control that foam, Russ Stevens, product manager at Topo, says I won鈥檛 be wobbling or wallowing in them due to their geometry. 鈥淭he heel is quite wide and you鈥檙e almost sitting down inside the midsole platform,鈥� Stevens says. 鈥淪o when you鈥檙e landing, you鈥檙e not rocking side to side鈥攜ou roll nicely through the gait cycle. It does a great job of feeling light and responsive while still providing that stability.鈥�

While I鈥檒l have to experience it to believe it, I have been impressed with other recent models that create stability through geometry. I also prefer not to have a rigid plate in a training shoe because of injury risk and loss of foot strength. Stevens added another good reason why they went plateless: 鈥淲e wanted to make sure that this shoe stayed fast, light, and responsive regardless of pace. By putting a plate in the shoe, we were concerned that we had to dictate the pace that the shoe was best at, because you have to tune the plate to an ideal runner. By keeping the plate out of it, it made the shoe more democratic.鈥� Plus, omitting the plate saves some weight鈥攖he shoe comes in at only 7.6 ounces.

Even a cushion-leery curmudgeon like me can鈥檛 help getting excited about the promise of a shoe with Topo鈥檚 fit鈥攕nug from heel to arch with plenty of toe room鈥攁nd the bounce of a full stack of super foam that stays in control through clever geometry. I鈥檓 eager to run in the new Spectrum to see if they pulled it off.

New Balance Fresh Foam X Balos ($200)

Slated for August 2024

Early Fresh Foam shoes from New Balance like the circa-2015 Zante were responsive, nimble, and rather firm, as befitted fast shoes of the day. I recall many pleasant up-tempo training miles in them. Through the years, the line has lost its speedy heritage and morphed into super-soft models that the brand admits are made more for wearing 24/7 than for logging serious miles. This shoe is a return to high-performance training, executed in a new way in this age of super foams. 鈥淲hat we wanted to do was to bring a super trainer into Fresh Foam,鈥� says Constanza Campos, global product manager for performance running at New Balance.听

What makes the Balos stand out is the Peba-based foam (the first use of the industry-leading midsole material in the Fresh Foam line), and the shoe鈥檚 unique geometry. The forefoot is aggressively rockered, like most fast models today. The Balos goes one step further with significant heel camber as well, which, combined with the malleable Peba foam and the gound-contact EVA outsole (remember the Beacon?), promises super-smooth landings and a seamless, fast-rolling ride from touchdown to toe-off. Like the Topo Specter, the Balos won鈥檛 have a prescriptive plate, allowing for each runner鈥檚 preferred movement pattern during training miles. High sidewalls and a wide base should keep the foot centered on the platform as you compress and rebound off the sole.

Rounding out the package is a comfy and secure upper. 鈥淥ur inspiration was to create a crossover between racing and training,鈥� Campos says. 鈥淪o we wanted the lightweight, the breathability, the technicality of a racing shoe, but with the comfort of a training shoe.鈥� Centering the fit is a stretchy, gusseted knit tongue that Campos calls, 鈥淐razy nice.鈥�

It鈥檚 easy to imagine putting in comfortable long miles and bouncy tempo runs in this 9.2-ounce trainer when it comes out in August.

Puma Fast-R Nitro Elite 2

Slated for February 2024

Two years ago, I named the first Puma Fast-R Nitro Elite as one of the shoes I was most excited to try in 2022 because of its decoupled sole, which allowed the heel and toe to move independently (and made it look 眉ber-cool). That shoe did indeed deliver a unique ride, but the different midsole compounds鈥擯ebax in the forefoot, EVA in the heel鈥攎ade the decoupling feel somewhat disjointed. This second version has the same foam under both ends, promising to smooth out the ride, plus Puma introduced new materials and innovations that have me salivating to try this one on the roads as well.

The second version of the Fast-R got upgrades in both elements that define super shoes: the foam and the plate. Todd Falker, the brand鈥檚 head product line manager, says they went to the lab and asked, 鈥淔or the last seven years, everyone has said Pebax is the best thing in the industry. What is the next best thing?鈥� And the materials lab had an answer: Aliphatic TPU, a polymer, which, in membrane form is often for its lightweight durability. As Falker describes it, this new compound retains all the bounciness of TPU in a lighter, more consistent foam, with more energy return than Pebax (they measured the Aliphatic TPU at 93 percent). Plus, it has endurance. 鈥淚t is as strong at mile 25 as at mile one, or through a few hundred miles,鈥� Falker says. 鈥淵ou get consistency in performance; the foam doesn鈥檛 degrade like others do.鈥� The Aliphatic TPU delivers a similar squish-and-rebound trampoline effect as Pebax, but Falker says it feels a bit firmer underfoot, more bounce than squish, which I personally appreciate.

The Fast-R 2鈥檚 new plate is unique because it extends past the toe, sticking out from the midsole like the tip of an impertinent tongue. Falker says the patented design will add length to each step. 鈥淥ur researchers have shown that it saves about 50 steps over the course of a marathon,鈥� he said. Whether or not that will hold true for every runner, it will be intriguing to experience what Falker claims is the 鈥渓ongest and most aggressive plate in the industry.鈥澨�

The next best thing in foam, coupled with a step-saving plate鈥攚hat鈥檚 not to get excited about? I鈥檒l use them sparingly but will certainly be trying them out when they鈥檙e available at retail in February.听

Mount to Coast R1 Racer ($180)

Slated for April 2024

Every year we see several new brands try to break into the crowded running space. One that caught my eye this year was this clean-looking model designed for racing ultramarathons on the track. The oddly-named Hong Kong-based brand says their designs are rooted in a biomechanics lab where they can optimize the shoes’ ergonomic fit and long-run comfort and support. I don鈥檛 have a track ultra on my schedule any time soon, but I am interested in trying this shoe for several reasons.

First is the plateless, moderate-height (28/22mm) Pebax midsole with a PU insert under the highest-pressure areas that, combined, promises a smooth, bouncy ride with staying power. 鈥�They are made of very durable materials,鈥� says Victor Zhang, head of sourcing at Mount To Coast. 鈥淭hey may last over 1,000 miles.” That鈥檚 an impressive claim, but they鈥檝e got the ultrarunner testing to prove it.

Second, I love the decoupled closure system, with traditional laces on the top half of the eyelets, and a separate quick-pull lace on the bottom. I鈥檝e long felt that it makes sense to be able to tighten these parts of the shoe separately, as the tension needs on the instep鈥攚here you want to lock the fit down鈥攁nd ball鈥攚here you need room for splay鈥攄iffer at all times, and even more so when the foot swells as you鈥檙e going long. This design makes it easy to dial in the different zones, and to quickly adjust the lower half tension when needed.

I also got to step into a pair of the R1s at The Running Event in late November, and can attest to the comfort of the shoe鈥檚 ergonomic fit: both the upper and the sole matched my foot shape, holding and supporting invisibly. A few running steps revealed a lightly cushioned, firmly responsive ride (reminiscent of the Tracksmith Eliot Runner, but with a better fit), that made me want to head out the door in them. I鈥檒l have to wait for the April 18 release date before I can see if they live up to their promise on the long run.

Adidas Terrex Agravic Speed Ultra ($220)

Slated for April 2024

Lots of people have been eager to try this shoe, ever since Tom Evans wore a prototype to victory at the 2023 Western States 100. After having a chance to see and feel a production model, I鈥檓 even more excited about taking them out on my trails and dirt roads.

What impressed me most about the shoe is that it appears to be designed to act as an extension of the foot, rather than as a platform to land on and roll off of, like many max-cushioned models. The shoe鈥檚 shape is foot-like from heel to toe: the heel is rounded where you roll onto it, and relatively narrow, avoiding the rotational torque from the long levers created by flared soles鈥攚hile your foot sits inside high sidewalls to ensure you stay centered. The shoe鈥檚 midfoot is even narrower and can flex rotationally, letting the rear- and forefoot act independently as you encounter uneven footing. The forefoot, however, widens out dramatically鈥攍ike the human foot鈥攅nabling a stable, engaged stance.

Inside the midsole, the 鈥減late鈥� is actually four rods that act independently鈥攍ike foot bones鈥攁nd are made of Pebax in its firm plastic mode as you鈥檇 find in sprint spike plates. These rods splay closer to the outside edges of the forefoot than the ones on Adidas鈥檚 road models, providing more stability. They are also semi-flexible and responsive, to allow adaptation to technical terrain and add to the pop of the push-off.

The midsole itself is a thick (38鈥�30mm) stack of Lightstrike Pro, a Peba-based foam used in Adidas鈥檚 top-end Adizero marathon racing models. Based on my experience with those shoes, I believe the foam will translate well to the trail, as it provides plenty of bounce but not as much squish as other super foams, delivering more of a smooth, highly responsive roll than a soft trampoline鈥攕o it won鈥檛 be bouncing you sideways on a trail.

Given their stack height, I probably won鈥檛 use them for truly gnarly terrain, where I鈥檓 much more comfortable being close to the trail (see the Brooks Catamount Agil), but I can鈥檛 wait to take them on long tempo runs on moderate trails when they鈥檙e available after April 15.

Brooks Catamount Agil ($180)

Slated for January 2024

Many runners seem to be fine running trails on high-stack shoes, as evidenced by the proliferation of max-cushioned trail models on the market today. I鈥檓 not one of them (which probably stems from having broken a bone in my foot when I rolled it over on a root while wearing a tall, squishy trail shoe). As a former (and sometimes current) minimalist, I鈥檝e reluctantly learned to appreciate more cushioning and rebound on roads and smooth trails, but when I鈥檓 navigating rocky and rooty terrain I want to feel the trail and be able to react quickly and agilely. So I鈥檓 pleased when a company introduces a shoe that is svelte and nimble.

The original Brooks Catamount training shoe already had a moderate stack height (31鈥�25mm) and a flexible, articulated plate that gave it a stable feel and a lively ride. But, the brand says, Brooks鈥� athletes asked if they could get a lighter, more flexible shoe to race in. Ask and ye shall receive: meet the Catamount Agil.

The new model keeps you closer to the ground while promising to still provide a lively underfoot feel by using a thin (26鈥�18mm) layer of Brook鈥檚 most responsive foam, DNA Flash V2, a nitrogen-infused EVA-TPU blend found in their marathon-racing super shoes. The Agil has a new split, articulated, flexible Pebax plate that adds pop without losing proprioception, and gains deeper lugs for sure-footed foot-plants when moving fast and changing directions鈥攂ut weighs in nearly two ounces lighter than the Catamount.

I love the Catamount (it will stay around, getting an updated upper for version 3 in 2024) and plan to keep wearing it for daily miles on long trail runs. But I鈥檓 itching to dance across rocky ridges, descend gnarly switchbacks, and bounce up boulder-strewn ascents in the Catamount Agil when it comes out in January.

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The world was introduced to the ground-breaking, futuristic-looking Alphafly on the feet of Eliud Kipchoge when he broke the two-hour marathon barrier in October 2019. Overnight, every marathon runner wanted a pair, and they finally had the chance to buy their own in June 2020.

Two years later, Nike released its second iteration of the popular Alphafly. Seeking to fix some stability issues for non-elite runners in the original Alphafly, the newly updated Alphafly 2 received mixed reviews. While some stability issues were resolved, many die-hard Alphafly fans felt the Alphafly 2 wasn鈥檛 as bouncy as the original.

Now, only 18 months after the release of the Alphafly 2, Nike is again updating the cult classic. and we have our hands on an early pair. It’s already set a marathon world record on the feet of Kelvin Kiptum in Chicago, but how does it perform for mortals?听Here鈥檚 everything you need to know about the all-new Nike Alphafly 3 and our first impressions.

Nike Alphafly 3 Specs

MSRP: $275
Weight: 7.7 ounces (men鈥檚 10); 6.2 ounces (women鈥檚 8)
Stack Height: <40 millimeters
Drop: 8 millimeters
Release Date:

What鈥檚 New

• Continuous bottom, versus disjointed forefoot and heel on the previous two Alphafly models, for smoother heel-to-toe transitions
• The lightest Alphafly ever made, coming in 15% lighter than the Alphafly 2 and 4% lighter than the original Alphafly
• Wider last and carbon fiber plate through the midfoot for better arch support and overall stability
• Tweaked ZoomX midsole compression ratio for better performance and reduced weight
• Placement of Air Zoom units adjusted both horizontally and vertically in the midsole to enable more use and give more energy back to the runner
• Reductive midsole geometry to reduce weight and place more midsole in areas you need it and less in places you don鈥檛
• Fast Shot outsole that鈥檚 lighter while still offering superior grip and traction
• Softer and more comfortable Atomkit 3.0 upper that uses lighter Flyknit yarns and a redesigned lacing system

The Lowdown on the Update

The Alphafly was designed to be Nike鈥檚 most advanced marathon-specific shoe. However, Bret Schoolmeester, senior product director of Nike running footwear, says Nike still saw a mix of Vaporflys and Alphaflys on marathoners. For this update, Schoolmeester explains, 鈥淭he overall goal was to increase the adoption of the Alphafly 3 as our pinnacle marathon-specific shoe.鈥� To achieve this, Schoolmeester and his team identified three areas in which to improve the Alphafly: transition, comfort, and stability.

This process started with enlisting Nike鈥檚 largest testing pool ever, which included over 300 elite and non-elite runners, with a concerted effort to include more female testers. Schoolmeester explained that focusing more on female testers represents a shift they鈥檙e making听 throughout Nike running, adding, 鈥淲e’ve noticed that our female wear testers, in general, tend to be more vocal and more articulate on ways that we can be better.鈥� The result is a higher standard and, ultimately, a better product.

It鈥檚 clear just by looking at the Alphafly 3 that it鈥檚 a very different shoe than the first two versions. Instead of a disjoined forefoot and rearfoot, Nike opted for a traditional continuous sole. This was a clear signal Nike wanted to make it a better-transitioning shoe for runners who touchdown on the heel to midfoot. Additionally, Nike increased the width of the last, midsole, and carbon-fiber plate around the midfoot. These tweaks were meant to increase the transition, comfort, and stability of the ride as well as prevent irritation in the arch, which Schoolmeester acknowledged was an issue in past Alphaflys.

In terms of the midsole, you鈥檒l still find full-length ZoomX but a slightly different variation than we鈥檝e seen before from Nike. When pressed for specifics, Schoolmeester said, 鈥淚 can’t share a bunch more, but basically, how we’re treating the preform design and using compression ratios. We’ve really started to tinker to get the best possible performance out of the foam while reducing weight, similar to Vaporfly 3, but not exact.鈥�

Embedded in the tweaked ZoomX midsole is the full-length carbon fiber plate that鈥檚 wider in the midfoot, and two forefoot Air Zoom units. While the Air Zoom units are unchanged, Nike obsessed over where to place them, adjusting their position horizontally and vertically in the forefoot so that a wider range of runners, including lighter runners, could fully engage the pods of pressurized air and tightly stretched fibers to get the most energy return and restore the bounciness of the original Alphafly.

One of the most significant and noticeable changes about the Alphafly 3 is its reduced weight. My men鈥檚 size 8.5 was 12% lighter (compared to Nike鈥檚 men鈥檚 size 10, which is 15% lighter) than the Alphafly 2 and 4% lighter than the original Alphafly. Most weight savings came from the all-new Fast Shot outsole and the new Atomkit 3.0 upper with softer Flyknit yarns for added comfort.

How We Tested the Nike Alphafly 3

I received a pair of the Nike Alphafly 3 one week ago and have put 30 miles in them, including a 4-mile Turkey Trot race and one 12-mile marathon workout. I鈥檝e trained and raced in every previous Nike super shoe, including both of the previous Alphafly versions. To better compare both previous Alphafly (1 and 2) versions, I did A/B testing where I wore the Alphafly 3 on my right foot and, on separate runs, the Alphafly 1 and 2 on my left foot.

Nike Alphafly 3 Wear-Test Review

Let me start by saying that I liked the original Alphafly better than the second version. I didn鈥檛 think the Alphafly 2 was a bad shoe; it just didn鈥檛 have the bounciness the first Alphafly had, and it was slightly heavier. I found the Alphafly 2 did a great job during really long runs as my form started to stray and I needed some additional stability and rearfoot support, but as a sub-marathon shoe, it felt heavy and clunky. I鈥檇 turn to my original Alphafly or Vaporfly 3 for these distances.

I believe part of the bounciness issues around the Alphafly 2 was I didn鈥檛 feel like I was engaging the Air Zoom units鈥攎y weight was coming down midfoot and rolling onto the forefoot Air Zoom units. But in the Alphafly 3, when I locked in at a faster pace, I naturally landed under my first metatarsal and popped right back up. If you hold the sole at the same level as your eyes, you can see the outsole under the units protrudes a tiny more than the rest of the sole. I believe this helped me engage the units more.

The Alphafly 3 felt like a return to the original. I could tell I was loading and getting bounce back from each Air Zoom unit. Even my running partner commented that they sounded more like the original Alphaflys鈥攑roducing a loud slapping noise with each step.

When I slowed down and forcefully landed on my rear foot, I felt a soft landing and a moderately stable, smooth transition. The continuous bottom, plus the wider last and plate, make a noticeable difference. In both A/B testing, transitions and stability were clearly better in the Alphafly 3 than in the previous versions. It was also easy to tell there was more shoe under my arch on the foot wearing the Alphafly 3. In the first two Alphaflys, I felt a slight inward roll that caused irritation, and the Alphafly 3 felt stable and comfortable with no hot spots during my 12-mile test run

During my 4-mile Turkey Trot, they never felt too bulky or like too much shoe for such a short race. They felt smooth and perfectly capable of handling much faster than marathon pace, something I would have never said about the Alphafly 2.

While I didn鈥檛 get to test the outsole traction in wet conditions, I regularly run on a sandy beach path. Most of my shoes tend to feel slick in sandy spots, but the Alphafly 3 had surprisingly good footing.

I also felt a sizable improvement in overall comfort. It still takes a little effort to put the shoe on, but once laced in, the new Atomkit 3.0 upper felt much softer against the skin, almost to the point I could go sockless.

How do they compare with the previous Alphaflys? For me, the Alphafly 3 is without a doubt much better than the Alphafly 2. I鈥檇 put the 3 on par with the original Alphafly, but I think the 3 is certainly better for the masses. The Alphafly 3 is more comfortable and offers better stability with comparable energy return. Pinned up against the Vaporfly 3, the Alphafly 3 is a much better marathon shoe thanks to its improved stability and more comfortable fit

The Verdict on the Alphafly 3

I鈥檓 still attached to the original Alphafly, and will still be stingy, using them only for special races until there鈥檚 no life left in them. But there鈥檚 comfort in knowing that the Alphafly 3 brings the bounce back, and I don鈥檛 need to be as frugal with it. And when I鈥檓 going long and fast, I have a new favorite shoe that is both energetic and stable.

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