How to Choose the Perfect Running Shoes for a Marathon

Discover the secrets to picking marathon running shoes that keep you comfortable and injury-free throughout your race.

Tigran Kocharian

Completed a marathon in Moscow in 4 hours 57 minutes. Adidas store manager.

As a passionate runner and six-year expert assisting customers with sports gear, the first question I ask when helping select marathon shoes is: "What matters most to you in running shoes?" Nine out of ten reply: "Comfort."

Professional runners focus on finishing times. They prefer lightweight shoes without cushioning because speed outweighs comfort for them. Casual runners view marathons as personal challenges or sporting adventures. Their priority is to finish the race without blisters or injuries.

This guide is tailored for those who prioritize running comfort over speed. Recommendations may be less relevant for athletes who complete half-marathons in under 2 hours.

Key Features Marathon Running Shoes Should Have

Running shoes consist of three main components: the upper, midsole, and outsole. Each part influences your running experience differently. The upper ensures fit and comfort. The midsole provides cushioning and stability. The outsole delivers traction and durability.

Depending on your weight, race distance, running style, and goals, the criteria for each shoe component vary. While pro runners compensate for lack of cushioning with perfect technique, casual runners need ample cushioning to protect their knees. Beginners risk injury if running in shoes without sufficient cushioning.

To ensure your marathon is remembered for excitement rather than injury, here’s what marathon shoes should offer:

• Secure Upper Fit: A snug upper keeps your foot stable. If your foot moves inside the shoe, ankle injuries become more likely. Look for heel locks, lateral support, and breathable materials.
• Effective Cushioning Midsole: Good cushioning absorbs impact forces through softness. Hard midsoles transfer shock to your knees, increasing injury risk. Materials like EVA foam and Adidas Boost provide superior cushioning.

Boost is a patented Adidas midsole foam made of compressed polyurethane pellets. It’s soft yet responsive. EVA foam combines rubber, powders, and granules, and many brands enhance it with heat treatments and additives to improve cushioning and reduce weight. While everyday shoes use foam, marathon shoes require specialized cushioning.

Cushioning becomes crucial after the 21-mile mark when runners often hit the "wall"—a sudden drop in energy and running ability. Quality cushioning helps tired muscles by reducing impact stress.

• Durable, Non-Slip Outsole: Rain or fatigue can increase slip risk during a marathon. The outsole must grip well and resist wear. Traction depends on the outsole’s material and tread pattern. You can test shoe grip on treadmills at specialty stores like Sportmaster or in running labs such as RunLab in major cities.
• Lightweight Design: Lighter shoes reduce the total weight you carry. Check product details on brand websites; for example, Nike lists shoe weight in the "Product Info" section, Adidas in "Description."

Common Mistakes When Choosing Running Shoes

Buying Used Shoes

Shoes may look new in photos, but wear is judged by the outsole condition. Worn-out outsoles compromise cushioning and traction. To avoid injuries, buy shoes from reputable stores.

Not Trying Shoes on with Running Socks

Running socks are thicker than regular socks. Trying shoes on with regular socks can lead to size mistakes. Bring your running socks to the store to ensure the right fit.

Buying Shoes That Are Too Tight

Shoes are usually tried on while sitting or standing, but during running your foot angles differently. Tight shoes can press toes and cause nail injuries. Choose running shoes half a size larger for comfort and safety.

Buying Shoes Right Before the Marathon

Running in unbroken shoes can cause blisters and chafing. Break in new shoes by running at least three times before race day.

Choosing Shoes Based Only on Looks

While stylish shoes may impress at the start line, comfort and safety matter most by mile 19. Prioritize technology and fit over design.

Recommended Marathon Running Shoes

Alongside Artem Bautin, running coach at Sportmaster, and Dmitry Bubnov, manager at Streat Beat, we’ve curated top models worth considering.

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

Explore useful articles in Column Categories as of 08-10-2024. The article titled " How to Choose the Perfect Running Shoes for a Marathon " offers in-depth analysis and practical advice in the Column Categories field. Each article is carefully crafted by experts to provide maximum value to readers.

The " How to Choose the Perfect Running Shoes for a Marathon " article expands your knowledge in Column Categories, keeps you informed about the latest developments, and helps you make well-informed decisions. Each article is based on unique content, ensuring originality and quality.