How to choose running shoes for a marathon

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

Secrets of choosing shoes that will help you overcome the distance without calluses and injuries.

I am passionate about jogging and have been helping buyers choose sports equipment for six years. The first question I ask before choosing running shoes for a marathon is, "What is important to you about running shoes?" Nine out of ten answer: "Comfort".

Professionals run a marathon for the final time. They opt for a lightweight shoe with no cushioning because for pros, speed is more important than comfort. Hobbyists perceive the marathon as a personal challenge or sports tourism. It is more important for them to overcome the distance without calluses and injuries.

The article will be useful to those for whom running comfort is more important than speed. Recommendations are less relevant for athletes who run a half marathon in less than 2 hours.

What should be the sneakers for a marathon

A running shoe has three main parts: an upper, a sole, and an outsole. Each part affects the feeling of running in its own way. The upper is responsible for fit and comfort. The outsole affects cushioning and stability. The outsole is responsible for traction and durability.

Depending on the weight of the athlete, the size of the distance, the type and purpose of the run, the criteria for the parts of the sneaker change. While professional athletes compensate for the lack of amortization through correct running technique, amateurs need a high level of amortization. A beginner can injure his knees if he runs in sneakers without cushioning.

For a marathon to be remembered with vivid emotions, and not with an injury, you need to know what sneakers for a marathon should be.

• The upper keeps the foot tight. If your foot dangles in the shoe while running, there is a high risk of injury to the ankle. To avoid damage, pay attention to the heel lock, lateral lock and upper material.
• The outsole is cushioned. Shock-absorbing sneakers are soft and shock-absorbing. If the sole is stiff, the shock load is placed on the knees and increases the risk of injury. The outsole for running shoes is made from various types of foam. Eva and Boost cushion the best.

Boost - foam in the midsole. It consists of polyurethane granules tightly compressed into a homogeneous mass. Soft and elastic at the same time material - a patented development of Adidas. Eva is a foam that consists of rubber, powders and granules. Many brands are modernizing Eva by treating it at different temperatures and adding new components. This improves the cushioning and lightness of the shoe to varying degrees. Foam is also used in casual sneakers, but such sneakers will not work for a marathon.

Damping is especially important after the 35th kilometer. During this period, a marathon runner may feel a sharp inability to run further. Athletes call this condition the marathon wall. Shoe cushioning helps a tired athlete run by reducing muscle strain.

• The outsole is durable and non-slip. During the marathon, it may rain, and by the 20th kilometer, your legs will noticeably get tired. To avoid slipping, the sole of the shoe must adhere well to the surface. The grip and durability of the outsole is influenced by the material and pattern of the outsole. You can check whether the sole is slipping or not on the treadmill at Sportmaster. In Moscow and St. Petersburg, the RunLab running laboratory will help test sneakers.
• Lightweight. The lighter the shoe, the less total weight the runner will carry. To find out the weight of the sneakers, read the specifications for specific models on the website. For example, on Nike's website, the weight of a shoe can be found under the Product Information tab. On the Adidas website, the weight of the sneaker is in the Description tab.

What mistakes are often made when choosing sneakers

Buying used sneakers

The sneakers look like new in the photos. But wear and tear in running shoes is judged by the outsole. In sneakers with worn outsole, cushioning and traction are impaired. To avoid injury, I advise you to buy sneakers from the store.

Buying sneakers without trying on running socks

Running socks are thicker than regular socks. If you try on sneakers in regular socks, it's easy to make a mistake with the size. So take your running socks with you to the store so you don't end up buying running shoes.

Buying sneakers back to back

In the store, shoes are tried on statically: sitting or standing. But while running, the foot is tilted. Because of this, the toes rest on the sneakers and press on the toes. If you buy running shoes back to back, you can damage your nails. To avoid injury, I recommend buying running shoes half a size larger.

Buying sneakers the day before the marathon

Running in unworn sneakers is fraught with blisters and chafing. To help your feet adapt to the fit of your sneaker, I recommend running at least three times in new shoes before a marathon.

Buying sneakers just because of the beautiful design

The beauty of the shoe is important at the start, as long as the runners have the strength to look at each other. But the 30th kilometer is easier to run for those who have relied on the comfort and safety of sneakers. Therefore, I recommend choosing sneakers taking into account their manufacturability.

Which marathon sneakers should you buy?

Together with Artyom Bautin, a running instructor at the Sportmaster store, and Dmitry Bubnov, manager of the Streat Beat store, we have assembled suitable models that are worth taking a closer look at.

For men

• Hoka One One BONDI 6 →
• Hoka One One CLIFTON 6 →
• Asics GEL ‑ NIMBUS 22 →
• Adidas ULTRABOOST 20 →
• Adidas ADIZERO BOSTON 9 →
• Nike Zoom Pegasus Turbo 2 →
• Nike Zoom Fly 3 →

For women

• Asics GEL ‑ CUMULUS 21 →
• Hoka One One CARBON X →
• Asics GEL ‑ KAYANO 26 →
• Adidas SOLARBOOST ST 19 →
• Nike Air Zoom Vomero 14 →
• Nike Zoom Pegasus Turbo 2 →