7 Best Running Shoes For 5K And 10K Races in 2024

Jovana Subic
Jovana Subic on
7 Best Running Shoes For 5K And 10K Races in 2024
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You did the work: you logged the miles, you trained hard, and now you want a shoe that will support you in your 5K or 10K efforts. You're just in the right place. We have personally bought and tested all the shoes here and picked them as best based on our wear tests and lab tests. 

What can you live without at shorter distances, and what should you always look for in running shoes for 5K/10K? We cover that as well in our guide section. Check out our top picks in different categories, and we hope you smash your PB! 

How we test running shoes

Here at RunRepeat, we publish objective shoe reviews. After carefully reviewing the shoes, we select a few that are the best in different categories. To fully understand our behind-the-scene process, read how we do it: 

  1. We buy all the 5K/10K shoes with our own money. We don't have contracts with running shoe brands, or anyone for that matter. We get to say what we experienced and tested and be 100% honest about it. 
  2. We put the shoes on and test them on the roads, track, and even gravel when needed. We make sure to test them at all paces so we can elaborate on how they feel for slower and faster runners. 
  3. We take the shoes to our lab, where we cut them in half and subject them to 20+ different tests. This allows us to quantify, rank, and compare running shoes based on their breathability, flexibility, heel counter stiffness, midsole softness, outsole durability, and other features you might care about when looking for a new race shoe. 

Best running shoes for 5K and 10K overall

Nike Vaporfly 3
88
Great!

What makes it the best?

The Nike Vaporfly 3 changes the game with its perfect mix of comfort, speed, and weightlessness. It's our top choice for 5K and 10K running because of its responsive cushioning and powerhouse nature. Our feet and lab results can't deny that this shoe is designed for winning.

Running flat out is a tough feat yet Vaporfly 3 makes it more bearable and enjoyable with its cushioned platform. Its above-average 37.1/26.0 mm stack allows any footstriker to tackle the miles comfortably. The ZoomX midsole feels springy and soft, ensuring boundless energy. Upon checking with our durometer, it's 20.0% softer than average.

Our bend test reveals the FlyPlate's impressive stiffness, which is 95.5% more resilient than average, enhancing speed with minimal effort. This is the figure we’re looking for to smash PBs. We can’t help but notice how V3  sustains our power effectively.

V3’s light weight and breathable Flyknit upper further enhances the running experience. At a mere 6.7 oz (190g), it’s much lighter than the average supershoe (7.5 oz/214g). Its weightlessness is augmented by its exceptional airflow, demonstrated by its 5/5 score in our smoke test. 

Such a high-performance shoe comes with a hefty price tag of $250. It’s worth the investment but runners on a budget should look elsewhere.

Pros

  • Exceptionally breathable upper
  • Outstanding ZoomX cushioning
  • Superb choice from the mile to the marathon
  • Impressively low weight
  • Enhanced stability
  • Plush, cloud-like foam
  • Upgraded outsole for better grip

Cons

  • Uncomfortably large tongue
  • The heel is still too narrow
Full review of Nike Vaporfly 3

Best running shoes for 5K and 10K workouts

What makes it the best?

We found the Adidas Adizero Takumi Sen 10 as the ultimate workout partner for 5K and 10K running because of its massive energy yield without the rigidity often associated with racers. Our lab also reveals its focus on weight savings, which didn’t go unnoticed in our runs.

Each stride we made forward was full of vigor and power through TS10’s dynamic midsole. We sliced it in half and discovered Energy Rods 2.0 sandwiched between Lightstrike Pro foam layers. Our durometer shows the top is a soft 13.4 HA for comfort, while the base is a firmer 20.4 HA for stability. 

Despite having fiberglass rods, TS10 emerged only 4.2% stiffer than the average running shoe. Carbon-plated shoes tend to be much more rigid, highlighting TS10’s comfort and natural feel while delivering speed.

Its lightweight design and breathable upper create an effortless running experience. Our scales confirmed that TS10 is only 7.1 oz (200g), much lighter than the average 9.4 oz (265g) running shoe. Meanwhile, we had no issues with ventilation. Our lab results mirror this with a perfect breathability score.

However, while super grippy, we’re concerned about the Continental outsole’s durability. Measuring 34.9% softer and 1.4 mm thinner than average, we can’t expect a long shoe lifespan. Those who want beaters should check sturdier options.

Pros

  • Lightweight
  • Awesome for 5K/10K races
  • Responsive Lightstrike Pro midsole
  • Breathable engineered mesh
  • Loves to go fast
  • Awesome for track workouts
  • Continental rubber
  • Amazing at taking corners
  • Recycled materials in the upper

Cons

  • Not for heel strikers
  • Durability concerns
  • Extremely cramped fit
Full review of Adidas Adizero Takumi Sen 10

Running shoes for 5K and 10K with the best value

What makes it the best?

The Nike ZoomX Streakfly proved to be quicker than a flash in our runs. Utterly lightweight and agile, we tackled short distances easily with the help of its plush and dynamic ZoomX midsole, as proven by our lab. For only $160, it’s our best value 5K and 10K running shoe.

As a non-plated shoe, Streakfly’s power lies in its plush midsole that creates vibrant and energetic strides. Our durometer confirms it’s 42.4% softer than average, boosting both comfort and bounce.

The shoe melts away on foot, blowing our minds with only a 6.0 oz (171g) figure on the scale, the lightest we’ve ever encountered in the lab! This airy build, plus the absence of a carbon plate, makes it exceptionally fluid and easy to maneuver. Our bend test confirms it takes 54.7% less effort than average to bend this shoe to 90 degrees.

Even during the hottest days, our body heat and sweat could escape easily through the seamless upper. Our smoke test proves this observation with a perfect breathability score. However, the shoe lacks structure for those who need extra support. Those in need of stability features should check alternatives.

Pros

  • Screams fast and speed-ready
  • Nike’s lightest racing shoe yet
  • Stable and good at cornering
  • Incredible lockdown
  • Splendid track workhorse
  • Roomy toe box
  • Grippy outsole
  • Eye-catching design
  • Not so expensive!

Cons

  • Narrow-footed runners may experience poor lockdown
  • Insanely thin laces
  • Falls short for racing
  • Heavy runners can “bottom out”
Full review of Nike ZoomX Streakfly

Best running shoes for 5K and 10K for heel strikers

What makes it the best?

We tested countless running shoes for 5K and 10K distances and found the Saucony Endorphin Pro 4 as the heel-striker’s best friend. Through its light weight and Speedroll technology, EP4 seamlessly generates powerful strides complemented with a dynamic midsole that’s both comfortable and supportive. Our lab confirms it's an effortless performer.

Our sliced midsole reveals a heel stack of 38.1 mm that ensures a gentle and low-impact ride. Paired with a modest forefoot, the drop is a steep 9.5 mm that facilitates smoother transitions for rear strikers. We also discovered dual-density layers which translates to a forgiving yet responsive ride: the top is a plush 18.5 HA for comfort, while the base is a firmer 22.0 HA to enhance surefooted landings. 

Nestled in between the two foams is an ultra-stiff S-shaped carbon plate that emerged 140.8% more rigid than average. Featuring the Speedroll technology, this translated to silky smooth strides and massive energy return in our runs.

Despite all the cushioning, EP4 surprises us with a low 7.8 oz (220g) figure on the scale, 17.0% lighter than average! However, other elite supershoes may still feel lighter and quicker. Those chasing PBs by mere seconds can explore other options.

Pros

  • Durable upper and outsole
  • Spacious upper fit
  • Enhanced midsole comfort
  • Great value at $225 for a supershoe
  • Versatile across all paces
  • Ideal for heel strikers
  • More stable than ever

Cons

  • Slightly heavier than v3
  • Less suited for forefoot strikers
  • Competitors may feel quicker
Full review of Saucony Endorphin Pro 4

Running shoes for 5K and 10K with the best stability

Hoka Rocket X 2
87
Great!

What makes it the best?

During our runs, the Hoka Rocket X 2 performed as fast as a rocket and as steady as a seasoned sailor. It features an incredibly responsive top-tier midsole and a very robust outsole. Despite its plushness, our lab shows it includes subtle supportive elements that make it our top stability shoe for 5K and 10K running.

The shoe has a high resistance to twisting, ensuring we don’t topple over during hard efforts. In our manual assessment, it earned the highest 5/5 torsional rigidity score. Besides this, our sliced shoe reveals the insole has walls that keep our feet secured and grounded.

The shoe’s stability is highly appreciated given the shoe’s massive 37.7/31.1 mm stack. Rocket X 2 ensures we’re well-protected and energized for any distance. Our durometer reveals the foam is a plush 17.4 HA, yet we never sank into the shoe. Instead, the PEBA foam felt highly responsive!

Underfoot, we found extensive rubber coverage that protects the midsole. Though it measures a hard 81.6 HC, it never faltered in terms of grip. This figure, along with its minimal 0.5 mm indent in our Dremel test, suggests the shoe is highly resistant to wear.

However, we found the heel runs 5.5 mm narrower than the average running shoe, which may not deliver steady landings for rear strikers.

Pros

  • Ultra-responsive PEBA foam
  • Long-lasting outsole with extensive heel coverage
  • Maximum cushioning
  • Superb energy return
  • Remarkably stable
  • Suitable for all foot strike types
  • Excellent traction
  • Fantastic rocker geometry

Cons

  • Narrow upper
  • Heavier than the competition
Full review of Hoka Rocket X 2

Best non-plated running shoes for 5K and 10K

What makes it the best?

Think speed and support with an all-natural feel: we have the ASICS Noosa Tri 16. Its weightlessness and responsive cushioning made our runs feel effortless and even graced our strides with subtle stability. Our lab reveals its impressive flexibility, making it our ultimate non-plated 5K and 10K running shoe.

Noosa Tri 16 shows that speed and comfort can go together. Its 7.7 oz (217g) build is at par with our lab-tested racers and is 18.1% lighter than the average running shoe. Its airy feel is heightened by its fluid midsole. It emerged 27.9% more flexible than average in our bend test, boosting its agile and effortless feel.

The FF Blast+ foam is pure joy, delivering both impact protection and energy return. Our durometer shows it’s 12.9% softer than average, which feels great from recovery days to race pace. Amazingly, the ride feels stable too. Diving deeper in the lab reveals it has the 3D Guidance System, which includes midsole sidewalls and sole flares for subtle support.

The upper ticks the boxes in terms of breathability. However, it suffered in our Dremel test so we can’t recommend this pair to runners searching for more durable toe boxes. 

Pros

  • Exceptionally lightweight
  • Attention-grabbing aesthetic
  • Gusseted tongue
  • Highly responsive and fun
  • Comfortable upper
  • Great for triathlon
  • Really versatile
  • Fantastic price point
  • Breathability

Cons

  • Upper longevity
  • Toebox volume
  • Minimal tongue padding
Full review of ASICS Noosa Tri 16

Running shoes for 5K and 10K with the best grip

What makes it the best?

With traction that feels almost magnetic on any surface we run in, it’s easy to crown the PUMA Deviate Nitro 3 as the 5K and 10K running shoe with the best grip. Tackling turns while sprinting is a breeze not only with DN3’s traction but also its stiff PWRPLATE and responsive cushioning. Our lab agrees it’s an exceptional all-rounder!

A standout feature is the PUMAGRIP ATR outsole, which emerged with a low 72.0 HC durometer measurement, 10.0% softer than average. This figure suggests reliable traction and stability in challenging conditions—exactly what we experienced as we ran through wet roads and even light trails.

DN3 satisfies our thirst for speed by using the PWRPLATE to propel us forward. It emerged 24.0% stiffer than average in our bend test, translating to a highly responsive and energetic ride. The midsole offers a springy sensation too that makes the ride smooth and enjoyable. Our cut-in-half midsole reveals a dual-foam set-up: a bouncy 19.0 HA top layer and an even softer 18.0 HA base layer for lower ground impact. DN3 proves comfort doesn’t have to be sacrificed for speed.

However, the shoe’s 9.5 oz (268g) weight may feel too bulky for racing. We find that DN3 fits the role of a supertrainer rather than a record-breaker.

Pros

  • Exceptional grip on all surfaces
  • Fantastic cushioning
  • Competitively priced
  • Responsive carbon plate
  • Adapts well to all paces
  • Enhanced knit upper
  • Ideal for tempo workouts
  • Great at navigating tight turns

Cons

  • Outsole durability
  • Minor increase in weight
  • Ventilation could be better
Full review of PUMA Deviate Nitro 3

When we say “5k or 10k running shoes,” we don’t mean shoes that are good for daily training in preparation for a 5k/10k race. We mean shoes that are great for doing a 5k/10k race in! 

3 determining factors for 5k/10k running shoes

Based on our extensive experience, we use these 3 conditions to filter 5k and 10k running shoes

  1. The shoe has to be a speed/tempo shoe or a race shoe. Daily trainers are excluded 
  2. The shoe can weigh max 230g 
  3. The shoe has a minimum of 25mm at the heel 

Now, these are just determining factors. We cover the nuances below. 

What to expect from 5K/10K running shoes 

A good 5k/10k running shoe is: 

  • Very responsive and soft! The foam can not be dull and boring. We need tempo, we need speed! 
  • Lightweight or even featherlight. On the paper (shoe box), on our scale, and on the legs! 
  • Very cushioned. We don’t recommend running in minimalist or barefoot running shoes unless you are very familiar with them, and have the experience and knowledge about what happens when you run in such shoes. 
  • Unfortunately, quite expensive in most cases. 
  • Unfortunately, not as durable as an average daily trainer
Saucony Endorphin Pro 4 parts
5k/10k shoe cut into pieces in our lab

Responsiveness is all about the foam

ATM, we don’t have a lab test for responsiveness. But, we know how certain foams perform and feel. We have extensive experience with foams and we did the research (please read our ultimate guide on foams if in doubt). 

visually-premium-standard-foams-no-difference-5k-10k-shoes.jpg
It’s impossible to tell the difference between the premium and standard foam just by looking at them 

Race shoes perform best when equipped with premium foams. But, such shoes are more expensive and less durable. 

Premium foams overview

Brand Foam Top feature Major drawback
Nike ZoomX (Pebax) Energy return Durability
ASICS FF Turbo (Nylon) Durability Weight
ASICS FF Turbo+ (PEBA) Performance Stability
Adidas Lightstrike Pro (TPEE) Super-durable all-rounder Break-in needed
Saucony PWRRUN PB (Pebax) Comfort Energy return
Saucony PWRRUN HG (Pebax) Performance Maybe too firm for some
Puma Nitro Elite (PEBA + EVA / A-TPU) Durability Energy return
Hoka Unnamed (PEBA) Responsive Impact protection
Decathlon VFOAM (Pebax) / VFOAM PLUS (Pebax + EVA) Affordable Performance
Mizuno Enerzy Lite+ (PEBA) Bounce Stability
Reebok Floatride (Pebax) Low price Energy return
Li-Ning BOOM (Pebax) Bounce Hard to find
On Helion HF (Pebax) Energy return Durability
New Balance FuelCell (Pebax) Softness Weight

Standard foams overview

Brand Foam Top Feature Major drawback
New Balance FuelCell (TPU / EVA)  Cloud-like feel Stability
Skechers HyperBurst (EVA) Lightweight Energy return
Skechers HyperBurst Pro (TPU) Responsive Heavy
Nike React / ReactX (TPE + EVA) Versatile Dull
Nike Phylon / Cushlon (EVA) All-rounder Energy Return
Adidas Boost (TPU) Comfortable Heavy
Adidas Light Boost (TPU) Weight Boring
Adidas Lightstrike (EVA / TPU) Stability Too firm
Adidas Dreamstrike+ (Bio-based PEBA) Versatile Weight
ASICS FF Blast / FF Blast+ (EVA + OBC) Bounce Durability
ASICS FlyteFoam (EVA) Lightweight Energy return
Brooks DNA Loft (EVA) / DNA Flash (EVA) Lightweight Dull
Brooks DNA Amp (TPU) Energy return Heavy
Brooks BioMoGo DNA (EVA) Comfort Energy return
New Balance Fresh Foam / Fresh Foam X (EVA / EVA + PEBA) Softness Mushy
Merrell Super Rebound Compound (EVA) Durable Energy return
Saucony PWRRUN (EVA + TPU) Versatile Boring
Saucony PWRRUN+ (TPU) Energy return Weight
Hoka ProFly (EVA) Comfortable Energy return
Hoka ProFly+ (EVA) Responsive Durability
On Helion (EVA + OBC) Unique Firm
Altra Ego (EVA) Fun Energy return
Altra Ego Pro (TPE) Bouncy Cushion
Puma Nitro (TPEE / PEBA) Responsive Durability
Puma Profoam / Profoam Lite (EVA) Durability Cushion
Under Armour HOVR (EVA + OBC) Stability Firm
Mizuno Enerzy (TPE) All-rounder Bounce
Mizuno Enerzy Core (TPE) Softness Durability
Mizuno Enerzy Lite (Nylon) Lightweight Cushion
Mizuno Enerzy NXT (EVA) Soft Stability
Salomon EnergyFoam (EVA + OBC) Stability Boring
Salomon EnergyCell / EnergyCell+ (EVA) Durability Firm
Reebok FloatRide Energy (TPU) Price Heavy
TOPO ZipFoam (EVA + TPU) Energy Return Heavy
Inov-8 Powerflow Pro (EVA) Comfort Bounce

Softness and stiffness of 5K/10K running shoes 

Excellent race shoes are usually very soft and very stiff! Not to mention when combined with a carbon-fiber plate. These features are something we measure in our lab. 

midsole-softness-5k-10k-running-shoes.jpg
Measuring the softness of the foam in RunRepeat lab

We use a shore A durometer to measure the foam softness. The lower the rating on our durometer, the softer the shoe. We do it on shoes cut in half, of course, as that’s the only proper way to do it

Measuring the stiffness of a 5k/10k running shoe 

To measure how stiff the shoe is, we clamp its toebox to the table and then push its heel with a digital force gauge until the shoe is bent to 90 degrees. The force needed to do that is the measurement of stiffness, so higher numbers on the force gauge tell us it’s a stiffer shoe and lower numbers tell us it’s a more flexible shoe. 

In case you’re a fan of a firmer ride, you can always go to the midsole softness section in a shoe review and use the chart associated with the lab test to find a shoe of a different softness. This actually stands for all the lab tests and charts, you can find them in the review and compare the current shoe to other shoes by hovering or clicking on the chart bars. 

Avoid minimalist running shoes for 5K/10K races 

We suggest this to runners who are not familiar with minimalist shoes, have never ran in them or at least not enough to do a race in them, and who don’t understand which leg and feet muscles with be utilized in such shoes. 

stack-heights-5k-10k-running-shoes.jpg
Measuring the forefoot and heel stack height in RunRepeat lab

So, our recommendation is to look for at least 25mm of heel stack height if looking for a 5K/10K race shoe. Fortunately, we measure both stack heights in our lab, and we do it according to the WorldAtheltics guidelines so they are as accurate as possible. 

Don’t wobble, land safely in 5K/10K running shoes

Because we prefer running in cushioned running shoes, they can get quite tall and quite unstable. This depends on the width of the platform; the wider they are, the more stable the ride! 

Shoes that are especially unstable, next to being tall and narrow, are those with very soft foams and no rubber at the heel (and yet someone lands on the heel). 

narrow-vs-wide-base-5k-10k-running-shoes.jpg
Up: narrow platforms, down: wide platforms in race shoes

If you’re worried about cornering at fast paces or simply want a planted feel, look for wide platforms. 

midsole-width-measurements-5k-10k-running-shoes.jpg
Measuring the width of the platform at the forefoot (left) and heel (right) using a digital caliper

Lightweight feel is a must 

Given that we don’t want the shoes to weigh us down or cause premature fatigue, we prioritize lightweight shoes! Our criteria for 5K/10K race shoes is a maximum weight of 8.1 oz or 230g. 

weight-of-5k-10k-running-shoes.jpg

Don’t be surprised by the ways brands are going around when it comes to cutting weight. Often we see chunks of the midsole taken out to reduce the weight, less rubber on the outsole - both in terms of the thickness and surface, less or no padding on the tongue or heel collar, no pull tabs, and so on

midsole-chunks-cut-out-5k-10k-running-shoes.jpg
Some midsoles have wildly different midsole thicknesses along the shoe length, with parts of them cut out to reduce weight and/or improve flexibility 
tongue-thickness-padding-5k-10k-shoes.jpg
Race shoes often skimp on the tongue thickness (left) while daily trainers prioritize comfort (right)
heel-padding-5k-10k-running-shoes.jpg
A pliable, soft, non-padded upper of a race shoe (left) vs. a padded heel collar and a plastic heel counter in a daily trainer (right) 

Airy upper is the best in 5K/10K running shoes 

It is crucial for your feet to breathe when giving your best on the track/road. Noone wants blisters or anything that comes as a consequence of soaked feet. 

Performing a breathability test in RunRepeat lab 

We test the breathability of race shoes in our lab by pumping smoke into them and then observing where it comes out, how much of it, and at which pace. Based on this, we assign a breathability rating on a 1-5 scale, where 5 is the most breathable. 

5k-10k-running-shoe-under-the-microscope.jpg

Then we also look at the uppers under the microscope. This gives us in-depth knowledge of why certain shoes breathe more or less and where the layers are doubled or whether some ventilation holes are for show only. 

uppers-of-5k-10k-shoes-under-microscope.jpg
How very breathable (up) uppers look under the microscope vs. less breathable ones (down). Breathable ones scored 5/5, while less breathable ones scored 3/5 on our test 

Rocker geometry: yes or no? 

A few years back, we’d have written, “rocker is all the craze” but here we are today when so many shoes are rockered it’s almost expected (a given). 

measuring-rockers-in-rr-lab.jpg
More pronounced rocker (up) vs. a more flat geometry (down) 

In the lab, we’re able to analyze how ‘harsh’ the rocker is, and we also feel that on our runs. However, it’s important to know whether this technology can do you any good. 

Rockered shoes could work great for you if you can’t extend your big toe (point upwards without lifting other toes), if you’re experiencing calf or hamstring discomfort, or if your toes/heels hurt. Rocker could be a bad idea if you have hip/knee issues or ITBS. 

If you want to learn more about rockered running shoes, read our in-depth rocker guide

Why outsoles matter SO MUCH in 5K and 10K running shoes?

Because they tell us which footstrike the shoes are made for and because if there’s not a lot of rubber, especially where we land, we might experience premature wear and tear! 

rubber-favoring-forefoot-strikers-5k-10k-running-shoes.jpg
Examples of shoes (especially the one on the right) that favor the forefoot strike with their rubber placement focused on that area

Looking at the images above, we can see that some shoes favor forefoot strikers. This does not mean that you, possibly a heel striker, can’t run in them. 

But it does mean that, when you land on the exposed midsole, you might experience: sliding on wet surfaces because the exposed midsole does not grip, more wobbling because rubber is not giving extra support to that midsole part, and a destroyed shoe sooner rather than later because nothing is protecting that exposed midsole! 

wet-weather-outsole-comparison.jpg
Outsoles that clearly work for all footstrikes because rubber is present everywhere from heel to toes

Further more, we should look at how thick the rubber is. Why? Because the more rubber we have, the more we get to destroy it, before we reach the midsole! 

outsole-thickness-5k-10k-running-shoes.jpg
Measuring the thickness of the outsole rubber in a 5K/10K race shoes 

Of course, just because there’s rubber only at the forefoot and not at the heel where most runners land, does not mean we won’t measure it! We do, wherever it is placed and however much outsole surface it covers. 

Can you run a (half) marathon in 5K/10K race shoes? 

Sure! We would suggest, however, looking for a bit more stack height at the heel (from 25mm to a minimum of 30mm) as it’s a prolonged effort and you will appreciate more cushioning underneath. 

Author
Jovana Subic
Jovana Subic
Whether it's a vertical kilometre or an ultra, climbing in the Alps or exploring local mountains, Jovana uses every opportunity to trade walls and concrete for forests and trails. She logs at least 10h/week on trails, with no off-season, and 4x more on research on running and running shoes. With a background in physics and engineering management, she prefers her running spiced with data.