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

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.

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 vigour 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 fibreglass 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.

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 manoeuvre. 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.

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.

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 energised 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.

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. 

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.