Marathon Shoe Choice: Trainers or Flats if running slower than 6:00 min per mile?

It always makes sense to wear the lightest shoes you can stand running a marathon in, as the extra work required to move a heavier trainer over the course of a long race is quite significant.

Fair response. To follow up, I don't know what the lightest shoe I can stand running a marathon in so I'm going to crowd source my answer based on the collective experience of LetsRun. Obviously how light of a shoe I can stand will be somewhat specific to my own form, running style, etc., but I'm hoping to get a feel for what the average experience is.

I supinate/underpronate and do 90% of my running in neutral trainers like Brooks Launches, Nike Zoom Elites, and New Balance 890s. I do the other 10% in Asics Hyperspeeds and Nike XC Streaks.

I raced a half in the Hyperspeeds and my feet never felt sore during or after. Calves were sore the next day, but that's it.

If you can run a marathon successfully in flats, it's probably beneficial to do so regardless of pace.

For example, if you can run 8:00 miles in trainers, in theory you could run slightly faster in flats and with less energy cost. If that would beat up your feet too much because you are on your feet for longer and probably not landing as lightly or efficiently as a faster runner, then trainers would make more sense.

Either way, don't do all of your training in trainers and switch to flats on race day without knowing what you are getting into.

My guess is that you could successfully run a marathon in the Hyperspeeds or Streaks. It wouldn't be that big a departure from how you have trained.

6.5oz - 8.5oz shoes are appropriate for you.

Asics DS Racer 9 (not for supinators)

NB 1600

Nike Lunaracer

Brooks T7

Brooks St5

Brooks Green Silence

Nike Streak 4/5

I'm not sure it's a great idea. Especially if you haven't done much training in the flats. They definitely save energy, but also slightly change your mechanics.

Likewise, your feet aren't used to running in flats for long distances. If you just jump into the marathon in flats, you'll undoubtedly have blisters on your feet by mile 8 and then where's the advantage?

toward the end of the marathon you will be dead tired and your form is going to get crappy. Consider what a long run in flats would do...your legs are already going to be dead, flats in a race that far over 6 min pace would be counter productive. I would advise wearing something of more substance than a flat. Saucony Kinvara, Saucony Fastwitch...maybe even New Balance 890....890 v. 4 is very light but technically a full 8mm heel drop trainer.

blender brains wrote:

6.5oz - 8.5oz shoes are appropriate for you.

Asics DS Racer 9 (not for supinators)

NB 1600

Nike Lunaracer

Brooks T7

Brooks St5

Brooks Green Silence

Nike Streak 4/5

___________________________

I second this list. I've run the marathon in Nike Zoom Streak 4 with good results. I also underpronate and train in Zoom Elite and NB 890.

I tried Lunaracers at one point, but I found that they lack sufficient forefoot cushioning for my type of stride. I also did a long run in NB 1600. They were comfy, but again, lacking in the forefoot department.

I also agree that you should choose a flat if you can handle it. Note that most women run slower than 6 min/mile, and many of us wear flats. It's all about eliminating as much excess weight as possible for the long distance, provided that you're interested in running as fast as possible. If you just want to finish a marathon, wear whatever is most comfy.

But try them on a long run first! I cannot stress this enough. Preferably a long run in which you incorporate some race pace miles. I made the mistake of running in the Lunaracers without doing a long run in them, and I felt like I was running barefoot on the pavement by mile 17. I'm certain it cost me at least 5 minutes.

I ran at a 6:09 pace for my last two marathons, I run in a saucony kinvara. It's lighter than regular trainers but a little more substantial than a racing flat.

GD wrote:

blender brains wrote:

6.5oz - 8.5oz shoes are appropriate for you.

Asics DS Racer 9 (not for supinators)

NB 1600

Nike Lunaracer

Brooks T7

Brooks St5

Brooks Green Silence

Nike Streak 4/5

___________________________

I second this list. I've run the marathon in Nike Zoom Streak 4 with good results. I also underpronate and train in Zoom Elite and NB 890.

I tried Lunaracers at one point, but I found that they lack sufficient forefoot cushioning for my type of stride. I also did a long run in NB 1600. They were comfy, but again, lacking in the forefoot department.

The Brooks St5 is also not a good choice for supinators.

I really like my Nike Zoom Streaks and highly recommend them. I also didn't like the Lunaracers (too mushy). I wish the NB 1600 got better reviews, but I have been scared to spend the money on it.

Another shoe for the list: Newton Distance Elite.

I second the Kinvara recommendation. I did about half of my training and my last marathon in them. If you can handle the 4mm drop, they're a great light, cushioned shoe.

More recently I've been doing lots of longer tempo runs in the NB 1400 v2 and the Lunaracer 3. Both are light, decently cushioned, and have a more standard drop. I'll probably use one of them for my next marathon.

Also if you are concerned about pronation the Saucony Mirage is a good light weight trainer with a hint of guidance. Weighs ~8.5 oz I think.

Thanks all. I really appreciate the detailed responses.

I used to run in the Nike Lunaracers, but also felt like they were too mushy. It's too bad because I feel like they have the right specs in terms of weight and heel to toe drop that I would want in a marathon.

Do the zoom streaks have decent forefoot cushioning?

100%

Here are my choices:

Hoka One Bondi2,

NB1080 v3 or v4,

Asic Nimbus(drop too high though),

Karhu Fluid 3?

Don't get injured. Don't buy the minimalist hype. Get a lower drop cushioned neutral shoe.

6 min/mile is slow enough that it don't matter. Get all the protection you need when you tire out.

heyyo wrote:

Fair response. To follow up, I don't know what the lightest shoe I can stand running a marathon in so I'm going to crowd source my answer based on the collective experience of LetsRun. Obviously how light of a shoe I can stand will be somewhat specific to my own form, running style, etc., but I'm hoping to get a feel for what the average experience is.

I supinate/underpronate and do 90% of my running in neutral trainers like Brooks Launches, Nike Zoom Elites, and New Balance 890s. I do the other 10% in Asics Hyperspeeds and Nike XC Streaks.

I raced a half in the Hyperspeeds and my feet never felt sore during or after. Calves were sore the next day, but that's it.

Half is totally different. Totally. I did half in Asics Piranhas. I also underpronate. No problem. For the marathon, I used the NB1080. My plan was to use the NB890 but they weren't enough on my training runs. Maybe if you are super prepared and doing 80mpw, you can get away with less cushion. So if you are at 40-50mpw, consider my "maximalist" choices above. If you are better, I agree with the other choices like the NB890. Hope that's useful.

formerly injured runner wrote:

100%

Here are my choices:

Hoka One Bondi2,

NB1080 v3 or v4,

Asic Nimbus(drop too high though),

Karhu Fluid 3?

Don't get injured. Don't buy the minimalist hype. Get a lower drop cushioned neutral shoe.

6 min/mile is slow enough that it don't matter. Get all the protection you need when you tire out.

So you are actually recommending heavier shoes than the original poster is used to?

I think you should consider the Saucony Gel Grid as well.

The Streak probably doesn't have enough forefoot cushion. You really might want to revisit the Lunaracer. Do some of your long runs in the shoe you intend to use. Half marathons and speedwork is not the best sumulator. Get used to running mp in them.

heyyo wrote:

Do the zoom streaks have decent forefoot cushioning?

I think the Zoom Streaks are more responsive than cushioned. They are pretty stiff. But it is the mushy nature of the Lunaracers that leads to the balls of my feet feeling beat up on longer runs. I don't have that problem with the Streaks.

My only complaint about the streaks is that they are very narrow under the arch. I wish they were just a little wider there. Then again, I am a mild pronator so that probably isn't an issue for you.