By The Mizuno Shoe Guy
If you are someone who challenges themselves several times a year by entering races, you probably have asked yourself more than once: Should I wear racing shoes? It’s a good question, especially among competitive runners who want to race faster, set PRs or contend in local races.
The assumption that many of us make is that wearing a lighter shoe in races will make a substantial difference, result in faster times and maybe even that elusive PR. Unfortunately, it’s not quite that simple as there’s no single answer that works for every runner to the question of whether or not to wear flats or training shoes in important races, especially a marathon.
But generally speaking, wearing lightweight racing shoes (or road flats, the terms are synonymous) is not a shortcut to bettering your PR. Training does that; not the shoes. In fact, racing shoes on the wrong runner could lead to a personal worst.
The harsh reality is that racing shoes are not recommended for the average recreational runner who does not have much to gain by wearing extremely light shoes. And they are absolutely not for the beginner who is running for fun and/or just trying to finish a marathon or half marathon.
Why not? Obviously, racing shoes are very light–as much as four ounces lighter per shoe than most training shoes—so it stands to reason with less shoe on your feet, your turnover should be faster and you should be able to have better race results.
That much is true–a lighter shoe is a faster, more responsive shoe—but not necessarily better for every runner. The primary reason road racing shoes are so light is that they are less cushioned, durable and supportive than training shoes. But, most recreational racers and newbies can’t afford to sacrifice cushioning and support for lightness.
At the other end of the spectrum are experienced, fast, biomechanically efficient racers who can give up some cushioning and support in an effort to squeeze every last second out of their race. Racing shoes won’t take you from a three-hour marathoner to sub-2:45, but they can help squeeze every second out which may make a difference if you run for top finishes and age-group awards.
But if that doesn’t sound like you (and most of us aren’t fast featherweights), you probably shouldn’t wear racing shoes. Flats simply aren’t worth the added risk of injury. Not only that, but racing shoes won’t make a significant difference in how fast you run, unless you can race at least seven minutes per mile pace or faster.
Most highly competitive, veteran road racers near the front of the pack wear racing shoes. If that sounds like you and you are contemplating whether to wear racers for your next key race, try a pair out in a few of your tempo runs. Doing so, will give you a feel for the extreme lightness and flexibility that will allow for a faster leg turnover than if you wore conventional, heavier training shoes.
You might find out you like the snug fit and road feel of racing shoes and decide to use them in your next race. Go for it. Just don’t make your first race in road flats a marathon. Way too risky. Use them in a 5-K first.
If you find racing shoes just too light and lack adequate cushioning and support, stick with your everyday training shoes in races. Nothing wrong with that. That’s what most citizen racers use. Many of Mizuno’s best training shoes such as the Wave Inspire and Wave Rider are light enough to wear in races.
However, if you still want to wear a lighter shoe than your normal training shoes for road races but racing shoes are just too light, try a lightweight trainer-racer such as the Mizuno Wave Sayonara. It’s a little bit heavier than most road-racing flats and have a moderate amount of cushioning, but the Sayonara is lighter and more flexible than conventional training shoes which make a difference.
Here are some helpful guidelines that will assist you in making a decision whether to wear racing shoes or not:
| 1. Racing shoes will allow you to run faster, but they won’t make you run faster. Research shows that for every ounce that you shave off the weight of a training shoe, you will run one second per mile faster. That’s not a lot. But if you extrapolate that from a typical 10-ounce trainer to an eight-ounce racer, that’s a savings of two ounces per shoe which translates to just two seconds per mile. That equates to just seven or eight seconds in a 5-K or nearly 1 ½ minutes in a marathon. But for some runners, every second counts—especially when you’re shooting for a personal best or an age-group victory.
2. Racing shoes make you feel faster. Race morning is different from a normal training day and chances are you want this day to feel special. That’s why you wear a singlet with a number on it and that’s why many racers also wear racing flats. They want to feel fast and light and racing shoes allows them to feel like there’s almost nothing on their feet to slow them down. 3. Use racing shoes for a few shorter runs before wearing them in a race. Racing in flats is an acquired feeling and you must get accustomed to the extra pounding your legs will take. Racing shoes weigh less because there is less shoe. If the shoes feel too light in training, chances are they are too light for races. 4. If you need plenty of cushioning, racing shoes are out. Most racers offer about 20 percent less midsole cushioning foam than training shoes. If you need that extra shock absorption, stick with trainers. 5. If you need support and stability, stick with your trainers. Racing shoes have almost no support or control features. If you overpronate and need those added support features, stick with your trainers. If in doubt, stick with trainers. There is much less risk involved if you wear shoes that worked well for you in the past. |
But, if you’re one of those runners who prefer road-racing shoes, Mizuno is known for its light, flexible racers.
– Wave Hitogami 2. Although this racing shoe is typically light (7.6/6.3 ounces for men size 9/women size 7), it has surprisingly good cushioning. Its cushioning is so good that many runners use it on a daily basis. But the Hitogami is still primarily a road-racing shoe that is well-suited for the longer distances, up to the marathon.
– Wave Ekiden 9. Named for a Japanese marathon road-relay, the Ekiden is designed for efficient, light racers who want to fly. Weighing in at 4.6 ounces (unisex size 9), the Ekiden has a great road feel with a gripping outsole (ideal for wet roads, especially at aid stations) and allows racers to get up on their toes at max speed. Best for sub-marathon distances for most racers.
– Wave Universe 5. The absolute lightest racing shoe on the planet (2.8/2.2 ounces for men/women). The Universe is a stripped-down shoe that is so light you probably won’t even notice you have a shoe on. With its sock-like fit and feel, the Universe has become a popular shoe with minimalist runners. Best suited for short road distances or track races.