Running a marathon in flats? Good idea?

DeathbyRunning wrote:

I am training for my second marathon...first one I ran 3 years ago in 2:47. I am hoping to be around 2:40 for this one. I ran my first in my normal training shoes. I want to PR, but am wondering about using flats. On one hand it seems they could help cut some time, but on the other, I don't want to get to mile 20 and have my feet hurt because of the lack of cushioning. Anyone use flats for a marathon? Recommendations?

2:4x hobbyjogger here. Have run my last 8 full ‘thons in the Lunaracer, the first being a 20 minute PR. I also do all of my harder efforts in the them, mainly because I like going faster but I also think there’s a specificity benefit from practicing like you play. If you were better off working out in heavy shoes then why don’t people wear ankle weights?

don't like flat shoes. too boney. I like em thiccccccccccccccccc

Don't screw around on race day.

It'd be a terrible to time to find out you can't run more than 10 miles in a pair of flats.

You need to try them on a longish run before committing on race day. If it's too late, stick with what you know and try next time.

how low can you go wrote:

Don't screw around on race day.

It'd be a terrible to time to find out you can't run more than 10 miles in a pair of flats.

You need to try them on a longish run before committing on race day. If it's too late, stick with what you know and try next time.

This.

DeathbyRunning wrote:

I am training for my second marathon...first one I ran 3 years ago in 2:47. I am hoping to be around 2:40 for this one. I ran my first in my normal training shoes. I want to PR, but am wondering about using flats. On one hand it seems they could help cut some time, but on the other, I don't want to get to mile 20 and have my feet hurt because of the lack of cushioning. Anyone use flats for a marathon? Recommendations?

I ran my first marathon in light weight trainers and it went well. I had more ambitious goals for my second (sub 2:30) and I ran in flats (ones in which I had set my 1/2 marathon PR). Every ache, pain, or nagging injury was multiplied in magnitude while wearing flats during that race and I ended up dropping out. The worse part was not realizing that this was the issue until mile 17 of my third mararthon in which the 1st 14.5 miles were run on a concrete bridge (the Chesapeake Bay Bridge Tunnel) in which my legs were completely shot by mile 20 and slogged in the last 10K. My PR was set in my first marathon (wearing a pair of pegasus 2000's) and after my 3rd marathon, swore I would never run another. That was 15 years ago and I have been marathon-free ever since.

In other words, find a pair of light weight trainers, ones that you can do 20-22 mile long runs in comfortably, and those would be the ideal marathon shoe for you. Unless you are trying to break 2:05, I don't think sacrificing cushion for weight will help.

I used to do hard workouts in college in spikes and flats, but now, I do everything in trainers. I'll prolly try to use some lightweight trainers for longer runs and a few workouts leading up to the marathon. Good advice everyone, thanks!

The best solution - light weight trainers. The best for the moment - Brooks Launch 4. Didn't try 5th edition yet.

Altra The One.

Lightweight and cushioned.

You need to adapt to the zero drop, but they work great for me.

To me, more than the weight, drop or stack height, the key point is cushioning. Better softer than harder.

try it wrote:

The best solution - light weight trainers. The best for the moment - Brooks Launch 4. Didn't try 5th edition yet.

I train in the Launch 4. I would never wear a shoe that heavy for a marathon. And I'm not the lightest runner (160lbs).

This is terrible advice.. Just because you had a bad experience doesn't others shouldn't try them.. Light weight trainers are going to slow you down considerably.. OP needs to get a pair of flats and train in them. It literally isn't rocket science and you all are over thinking this.

I've run 4 marathons in Asics DS Trainers and thought they were great. Good balance of being both cushioned and lightweight.

Smoove wrote:

For a marathon, I will typically wear them for some of my marathon paced long runs and my other shorter races during the training cycle, but otherwise I go trainers, even on workout days.

...there is something that happens when you pull out the flats, slip them on and lace them up when you don't do it regularly that just signals to your brain that something special and different is about to happen, and I like that feeling and think it helps me get into a racing mindset.

+1.

My thoughts and experience as well. For '17 NYC marathon, I trained mostly in Pegasus 33 and Kinvara 8. Raced in Lunaracer 3s after doing a couple longer runs 4-6 weeks prior to race day to confirm their performance and feel. They were great and the right choice for me (male, 54; 5'5" - 120lb). Recovery was routine and nothing out of the ordinary with regard to pain and suffering.

8 oz wrote:

For the purpose of this thread, would the Adios Boost 3 be considered flats? They weigh 8 ounces, or 8.2 oz depending where you look - closer to the weight of a lightweight trainer.

I have the older non-Boost Adios 2, and it doesn't lack anything as a trainer except that I prefer a lower heel rise. If I didn't know what it was or what others consider it, I'd call it a trainer or trainer/racer.

It’s different for everyone, I think some good advice has been provided. That good advice was doing some longer training runs in the flats you plan to wear. I really don’t understand how people wear trainers In a marathon. Should have no problem finding a good cushioned shoe around or under 8oz. I think anything north of that is a bit heavy. Also it’s a marathon things are going to hurt in that final 10k. How bad really depends on how well you prepared. Some people are rock solid and can run in really light flats. Others need a bit more cushion. I really don’t think anyone who is a fast as you are should be wearing trainers until you have tried lighter shoes out in practice. It took some time but the best shoes I found were Altra one 2.5s. Pretty light and feel very cushy.

I run in Nike LunarRacers. It's the only shoe I am currently wearing. I do all my run in them.

I'm not sure you can call them a true flat. It has an 8mm drop and lots of cushion.

You've been given some helpful advice so far.

I run all of my speed workouts and tempo runs in flats, but I wouldn't do a long run in my flats because there's no reason to beat up my body (and I do my LR the day after my tempos, so that would be back-to-back days in flats for a longer distance).

I would suggest doing all your workouts in flats, with tempos being in the shoes you'd wear for the marathon. That's a great way to see how your body feels in them as you run longer and as you get fatigued.

Give the Brooks Asteria a try. They have decent cushion without it being too much and are still light and flexible. I've worn those for some long tempos and races, including a marathon. They felt great right out of the box for me. The Asics DS Trainers are another good option, as has been suggested by others. Try a couple different shoes and see what feels best for you.

Good luck!

I'm a fan of the Adidas adizero line (the Adios and Boston), I've found that by mixing up my training between the two shoes I can run in either for races. Personally, I prefer the Boston even though they're a little heavier but to me the 'feel' of them is better and I can cruise in them for long runs, versus the Adios which I wish had a little more cushioning after a few hours in them. For 2:40-ish I'd probably run in the Boston's and take the weight penalty for more comfort.

This thread derailed right out of the gate. Notice how the OP wasn't chiming in all along? Don't you think he meant flats as opposed to spikes? Are all of you really answering what he was asking?

Wait a minute, now... wrote:

This thread derailed right out of the gate. Notice how the OP wasn't chiming in all along? Don't you think he meant flats as opposed to spikes? Are all of you really answering what he was asking?

clearly he didn't mean he was considering spike.

"I don't want to get to mile 20 and have my feet hurt because of the lack of cushioning.

"