Best flats for training

Alexi Santana wrote:

I have run in the Next %'s and Vaporfly's in the past and those have worked well for me, though they are also the most expensive flats in that category.

You are going to need to let us know what your personal opinion of the definitions of “flats” is or you are going to get a lot of confused and confusing replies.

All shoes with a carbon fiber plate are expensive. The carbon fiber plate does not help to make it easier or help recovery. The super thick foam does that. The carbon fiber plate helps you go faster. So, if you take away the super thick foam, then the shoe isn’t better for recovery. For example, NB 5280 is a flat with a carbon fiber plate and it’s very harsh. You shouldn’t run for very long in it.

There is no flat that is good for recovery. The purpose of it being a flat is just to run faster.

You are asking for a trainer(ie. not a flat). It also seems like you are asking for a lot of foam (ie. also not a flat). Or you are asking for a lightweight trainer (closer to a flat, but not for the purpose of great recovery either).

For a flat with a relatively large amount of cushioning for its weight, try the Skechers GoMeb 6 Hyper or Razor 3 Hyper/Razor+. I've used the GoMebs for stuff from 5k pace to long runs, and would say they're a little easier on the legs than typical flats.

I don't think you'd really want to spend a lot of time training in a carbon fiber flat, though some people do.

I've used my vaporflys for a couple of easy runs, and they felt even easier than normal. I'd use them more if they lasted longer. Would be interested to see if I can get a similar effect from a Zoom Fly or maybe a New Balance TC.

I've also used the Adizero Pro for a track workout (mile pace repeats) and a few cruise interval/tempo runs. Didn't like it for the track (too heavy), but pretty good for threshold pace. Might be ok for long runs, but the plate makes it a bit too firm - easy on the legs, not so much on the feet. Overall decent shoe but pretty expensive, I think the standard Adios is almost as good for a lot less.

This ?

With that in mind, I'd throw out the Saucony Endorphin Speed as a trainer option for you, assuming you are a neutral runner. Much easier on the wallet, not as stiff as carbon plated shoes (it has a nylon plate), but soft, bouncy and very responsive. It's pretty light but has enough rubber in the right spots that durability seems like it will be good (though I don't have 300+ miles yet to confirm). Midsole is also PEBA-based, like Nike ZoomX. I wouldn't necessarily recommend it for EASY miles, but I think you could use it for that and not be uncomfortable (unlike some other plated trainers/racers).

Carbon plated superfoam shoes don't make it easier to recover. They make you more efficient by limiting the amount of work your feet and lower legs have to do. If you aren't working, you aren't getting stronger. Consider a traditional marathon flat without a plate or fancy foam to strengthen yourself and prevent injury while being great for almost any workout, and save the supershoes for races. I've been liking the Adidas Adios (insanely durable, I must have around 400 miles on them and the tread is flawless), though others I know seem to like Nike Streaks or New Balance 1400/1500s.

Doesn’t John Kellogg (among others) say one benefit of the Vaporfly’s is that they are easier on your legs so you can run well later in the race? I’m pretty sure there has been talk on that outside of the efficiency gains

Next% aren’t flats

Nb1400s and adios’s are flats.

I’m a huge fan of doing all my running in Adidas Boston’s. Easily the best trainer and workout flat on the market imo. I would never recommend anyone workout in the Carbon Fiber shoes. I think it weakens your legs and feet in the long run by making you use them less.