7 Best Marathon Running Shoes in 2024

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7 Best Marathon Running Shoes in 2024

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Having a distance of 42 kilometres or 26 miles, a marathon is a long-distance race. You definitely need more than just a comfortable shoe for this effort.

It might be a max-cushioned cruiser that helps you train for a marathon, or a carbon-plated race-day shoe to shave off the minutes from your record, or a supportive shoe that won’t let overpronation stop you from finishing 42K. 

We have tested marathon-ready running shoes to learn how they feel, fit, and perform, all to make sure you have the best options.

Additionally, since we want to perfectly assist you through the process of choosing the right marathon running shoe, we have created a guide that can get rid of any of your worries. Scroll past the top picks to read the guide.

How we test running shoes

How do we know which running shoes can get you comfortably through 42 km and maybe even set a new record? Here is our review process:

  • We, dedicated testers, run at least 30 miles in each pair before delivering our feedback.
  • Every shoe gets sliced and measured at our RunRepeat testing lab on over 30 different parameters. These help us translate features like durability, flexibility, cushioning, etc. into data.
  • We purchase all the shoes we test with our own money to prevent bias. We only believe in transparent reporting of data and experience.

Best marathon running shoes overall

Nike Alphafly 3
86
Good!

What makes it the best?

Hours of running and extensive lab tests validate that Alphafly 3 dominates marathon running shoes. It has boundless energy, unmatched comfort, and a stable ride uncommon for supershoes. 

We can confidently say that the Alphafly 3 is among the best—if not the best shoe—when it comes to propulsion. The carbon fibre FlyPlate integrated into the midsole makes it 144.7% stiffer than average—the level of stiffness for smashing records. Adding to the responsiveness is the Air Pods in the forefoot. Truly, a heavenly ride to behold.

A massive stack of soft yet responsive ZoomX foam makes the ride forgiving and enjoyable. The cut-in-half shoe reveals two layers of cushion, each with a specific purpose. Our durometer measured the bottom layer at a plush 18.1 HA for comfort, while the top layer is a firm 29.3 HA for stability. This keeps our feet in check, especially towards the end of a marathon where our strides tend to change.

With the upper scoring a perfect 5/5 on our breathability test, the shoe is suitable for any weather—ready for obliterating PBs in the heat. Another surprising element is its light 7.1 oz (201g) build despite its size.

At £280, Alphafly 3 tips the scale in terms of price. Though we believe it’s worth the investment, budget-conscious runners can explore cheaper, high-performance shoes elsewhere.

Pros

  • Remarkably lightweight despite its broad size
  • Best-in-class breathability
  • Excels in the marathon distance
  • Repositioned Air Pods offer a better ride than the v2
  • ZoomX foam delivers massive energy return
  • Aids in forward momentum, especially when legs begin to fatigue
  • Better than ever for 5K/10K racing
  • Finally smooth transitions!

Cons

  • Heel strikers might wear down the outsole quickly
  • The arch could still be a challenge for some
  • The sock-like tongue might not suit everyone
Full review of Nike Alphafly 3

Best marathon running shoes for midfoot/forefoot strikers

What makes it the best?

The ASICS Metaspeed Sky Paris delivers exceptional performance across the board allowing us to go faster and further. Our lab reveals it combines plush cushioning with energy return, massive stack height with unmatched lightness, and ventilation with support. After running with the top marathon running shoes, we found Sky Paris to be ideal for midfoot/forefoot strikers.

The FF Turbo+ feels gentle as we land on the soft 21.0 HA cushion, then energetic as we're propelled forward by the flat carbon plate integrated into the midsole. The shoe features a toe rocker that feels more seamless as we land in the mid-to-forefoot areas, allowing us to sustain our momentum, especially as the legs fatigue in the later stages of a marathon.

Other than its remarkable softness, Sky Paris is a sky-high 39.1/32.6 mm, making it exceptionally well-cushioned from repetitive impact. Despite its height, it’s an almost weightless 6.5 oz (183g) vs. the average 7.7 oz (217g) racer in our lab.

The MOTIONWRAP 2.0 upper ensures flowing ventilation, proven by its perfect rating in our smoke test. Despite its airy construction, it highly resisted the force of our Dremel and emerged with an outstanding 4/5 durability score. Even underfoot, the soft 57.3 HC AHARGRIP outsole proved to be resilient with minimal damage.

The midsole’s softness and height can compromise stability. We recommend runners requiring extra support consider other options.

Pros

  • Exceptionally lightweight design
  • World-class energy return
  • Versatile for distances from 5K to marathon
  • All-weather grippy outsole
  • Redesigned, improved upper
  • Incredibly cushioned
  • Perfect for midfoot and forefoot strikers
  • Fantastic durability

Cons

  • Narrow fit
  • Not suitable for heel strikers
  • Less stable than Sky+
Full review of ASICS Metaspeed Sky Paris

Best marathon running shoes for heel strikers

What makes it the best?

During our test runs, Saucony Endorphin Pro 4 delivers a forgiving yet stable and responsive ride—making it our ultimate marathon shoe for heel-strikers. It has supreme cushioning, a vibrant midsole, and an airy sensation that makes miles 1 to 26 fast, comfy, and more importantly, enjoyable.

In our lab, EP4's heel stack measures 38.1 mm, offering generous cushioning for impact absorption. With a 9.5 mm drop, it facilitates smooth forward rolls, particularly for heel-strikers. Despite its height, the shoe maintains stability due to its dual-density midsole configuration: a soft and bouncy 18.5 HA top layer, paired with a balanced 22.0 HA bottom layer for added support.

Embedded within the foams is a rigid S-shaped carbon plate, exhibiting 137.5% greater stiffness than average, as revealed by our bend test. This heightened stiffness yields a springboard effect, propelling us forward with massive energy return. Additionally, its high torsional rigidity effectively minimises lateral shifts.

In long-distance running, a light and well-ventilated shoe is crucial to avoid additional weight and hotspots. Our lab confirms EP4 is a light 7.8 oz (220g) with a super light feel thanks to its breathable upper that scored a flawless 5/5 in our smoke and light tests.

Those with narrow feet may not achieve the preferred race-ready fit in the forefoot area. Our calliper reveals it’s 5.5 mm wider than average.

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

Marathon running shoes with the best comfort

What makes it the best?

We ran countless miles and spent hours in the lab searching for the most comfortable marathon shoe—our results unanimously show the New Balance Fuelcell Supercomp Elite v4. While running 26.2 miles will never be comfortable per se, the plush cushioning, outstanding responsiveness, and reliable durability help us to go fast and far in the most pleasant way possible.

This elite pair marries softness and height into its midsole, giving us a zero-pain experience from mile 1 to 13. Its 38.2/28.9 mm stack height ensures a heavenly touch, no matter our footstrike. With a 15.0 HA durometer reading, it saves our legs from pounding the pavement and ensures a bouncy ride.

We’re amazed at how effortless it was to sustain our speed. Thanks to the rocker structure, we roll forward efficiently. Meanwhile, the unique carbon plate features the Energy Arc, which has a void from the heel to the forefoot, to enhance flexibility.

Lastly, the bottom features a robust 64.4 HC outsole. Being 19.9% softer than average, it has a stronger bite on the surface. Thankfully, durability isn’t compromised as it shows less wear than average in our runs and our Dremel test. 

However, its maximum cushioning makes it feel quite bottom-heavy. In this age of lighter shoes, 8.2 oz (232g) is heavy for a supershoe. Those who aren’t willing to sacrifice weight for comfort should check alternatives. 

Pros

  • Incredibly comfortable ride
  • Ideal for fast-paced long runs
  • Finally features a Pebax midsole
  • Marathon-ready performance
  • Exceptional leg-saving cushioning
  • Premium upper material
  • Amazing for forefoot strikers
  • Roomy upper

Cons

  • Needs to lose weight
  • Subpar tongue
  • Feels bottom-heavy
Full review of New Balance FuelCell SuperComp Elite v4

Marathon running shoes with the best stability

What makes it the best?

AP3 exceeds the standards of a super shoe with its extraordinary stability, which is uncommon for racers. It’s a breath of fresh air that releases consistent and limitless energy. Our lab and run testers wholeheartedly agree that AP3 offers the best stability for marathons.

Equipped with a wider midsole and a grippy Continental rubber outsole, our runs felt steady and secure. We measured the forefoot to be 6.3 mm wider than average, promoting stable landings for forefoot and midfoot strikers. This unique feature becomes more noticeable at high speeds when we corner sharp turns without wobbling.

The midsole seamlessly blends a soft mega-stack with a rigid platform that translates into insane responsiveness without sacrificing comfort. AP3 ranks 50.0% stiffer than average on our flex test, confirming the stream of energy we feel with every stride. The underfoot feels delightful even in endurance runs. Pushing our durometer against the foam, it's 13.6% softer than average.

AP3 makes marathons feel like a breeze, literally! At 7.7 oz (218g), it’s 21.0% lighter than the average of long-distance shoes we tested. Adios to hotspots and sweaty feet! The upper is one of the coolest we tried, scoring the highest possible rating on our breathability test in the lab.

Unfortunately, the 84.0 mm heel is 6.1 mm narrower than average. Heel-strikers may feel some tightness or discomfort in this area.

Pros

  • Supreme stability... in a supershoe!
  • World-class energy return and cushioning
  • Feather-light and agile
  • A dream come true for marathoners
  • Wonderful breathability
  • Top-notch grip, even in wet conditions
  • Outstanding outsole durability
  • Accommodates wide feet

Cons

  • Risk of heel slippage
  • Lacing can be tricky
  • Not suited for heel strikers
Full review of Adidas Adizero Adios Pro 3

Marathon running shoes with the best durability

What makes it the best?

Metaspeed Edge+ is a light, powerhouse pair focusing on speed and support. Its performance and grippy outsole are consistent through the miles, making it our most durable marathon shoe.

Its outsole is 18.8% softer than average. This enhances grip as more rubber clings to the ground upon landing. While this tends to be more vulnerable to abrasions, this shoe showed no signs of wear even after testing it against hard miles. Compared to racers with sub-2.0 mm outsoles (Saucony Endorphin Pro and Adidas Adizero Adios Pro 3), its 2.1 mm outsole is very durable.

Our runs feel effortlessly faster in this racer. Its rocker design encourages efficient turnover and strong momentum. With every stride forward, the stiff carbon plate springs back up with energy. Our lab results speak for this, emerging 109.3% stiffer than average.

The rigid platform keeps us supported for long miles, providing stable foot placements that pronators and tired legs appreciate. This prevents ankle twists and other injuries. Our torsional rigidity test validates this scoring 4/5, meaning it’s tougher to twist.

This shoe is meant to race with its feathery 7.3 oz (208g) weight and its breezy upper. It scored the highest 5/5 on our breathability test, meaning hotspots and blisters won’t be a problem.

Its foam is 25.7% firmer than average. We recommend other pairs for marathoners who want a more cushioned experience.

Pros

  • Speedy all the way!
  • More cushioned for long miles
  • Buttery smooth transitions
  • Protective underfoot
  • Hell of a snappy toe-off
  • Super light
  • Very breathable
  • Nails the race-ready fit
  • Slip-free lockdown
  • More durable than most racers
  • Grips on dirt roads

Cons

  • Scratchy upper
  • Not for short runs
  • Expensive
Full review of ASICS Metaspeed Edge+

Marathon running shoes with the best value for money

What makes it the best?

The PUMA Deviate Nitro Elite 3 sets apart from other speedy supershoes we tested because of its lightness, comfort, and more accessible price point. At £230, its speed and agility can match or even exceed other more expensive racers we’ve tested in the lab, making it our best-value marathon running shoe.

Lifting our feet repetitively over 26.2 miles felt less of a burden thanks to the shoe’s airy 7.2 oz (204g) build, 23.0% below average. The ride feels effortless thanks to the midsole's electric energy, made possible through its stiff and curved carbon plate, with the rocker shape boosting turnover. Our bend test confirms it’s 78.5% more resistant than average, explaining its explosiveness. 

Despite the rigidity, DNE 3 feels highly comfortable and bouncy, keeping our legs fresh with its thick slab of superior Nitro Elite foam underneath. Our calliper reveals a massive 39.2 mm stack under our heels, mostly where our tired feet strike towards the end of a marathon. Additionally, we found a plush 15.1 HA foam right under our feet for less impact and a more balanced 18.3 HA base layer for stability.

However, the shoe’s narrow build may still feel unstable for heel strikers and the steep 10.6 mm drop may feel uncomfortable for forefoot strikers. We believe this shoe shines best for midfoot strikers.

Pros

  • Superb Nitro Elite foam
  • Breathable, lightweight upper
  • Extremely responsive
  • More affordable than most supershoes
  • Outstanding grip
  • Great comfort for a racer
  • Major improvements from v2
  • Fast, agile, race-ready performance
  • Fantastic tongue

Cons

  • Not the best for heel strikers
  • Durability concerns
  • Lacks stability for some runners
Full review of Puma Deviate Nitro Elite 3

Many factors come into play when running a marathon. When it comes to shoes, we will cover them all. 

This guide is aimed at an average runner and when we say average we mean someone who isn’t planning to run a marathon in a barefoot running shoe or a daily trainer. While both are possible and many runners do it, here we focus on marathon shoes per se. 

What to look for in marathon running shoes

Here’s what to look for in marathon shoes and keep in mind we elaborate on every little detail down below: 

  1. Comfort. Marathon shoes must be comfortable, which means your toes should not be cramped, your heel should not be slipping and you should not be experiencing a lace bite. No hotspots, no chafing! 
  2. Soft yet responsive cushioning. Marathon shoes should be higher off the ground and definitely not barefoot or minimalist. 
  3. Breathability: especially if you have sweaty feet or are running in hot weather. 
  4. Durability. Depending on whether you’re using the shoe for the race only or for the training as well and, maybe even multiple races, we can focus on outsole durability but also midsole durability (so that it does not bottom out). 
  5. Weight: ideally, less than ~270g. 

There are a few more details that you could look for in marathon shoes but those depend on your form, current or past injuries, foot condition, etc. Here, we’re talking about a rocker, carbon or nylon plate, stability (if you’re overpronating), and rubber placement on the outsole, which depends on your foot strike. 

ALL aspects of comfort in marathon running shoes

Easier said than done because so many things come into play when it comes to comfort. It’s not just about finding the right size but also making sure the shoe fits properly. Here’s a list of our suggestions on what to pay attention to: 

  1. Make sure there’s no chafing and no hot spots
  2. Look for shoes that offer a superb lockdown. This means your heel does not slip and your feet don’t slide inside the shoes from one side to another. 
  3. Avoid lace bite. You can do this by tightening the laces less (if it does not spoil the lockdown) or looking for shoes with a thicker tongue. 
  4. Your toes should not be cramped. While a tighter and more aggressive fit is welcome in race shoes, this usually applies to shorter distances. Logging 42km in a tight shoe can end up in pain, bleeding, blisters, etc. 
tapering levels in toeboxes
Foot-shaped and wide toebox (left) vs. a pointy toebox (right)

To nail the width of the toebox, we advise understanding different shapes of feet (toes) and what works for them. 

guide-foot-type-uppers-19272732-main.jpg

As you can see in the image above, there are toes that could tolerate very pointy toeboxes while there are toes that really need less tapering, which means more room around the big toe.

In our lab, we measure the width of the toebox in 2 places: where it’s widest (around the ball of the foot) and at the big toe. These 2 numbers can tell us not just how wide the shoe is where it’s widest (the most frequently addressed width) but also how pointy the toebox is. 

Measuring the width of the toebox in 2 places
Using a digital calliper to measure the width of the toebox where it's the widest (left) and at the big toe (right)

In case you need the toebox to be the widest at the ball of the foot, here are our recommendations.

And, in case you need more room at the big toe, here’s the selection of shoes for you. 

Also, some uppers have more give, while others are stiff and will not allow your toes to wiggle. If you’re curious about upper materials and their pros and cons, read our guide on running shoe uppers

It’s all about the midsole: find the best one

How big should it be?

- We recommend a heel stack height of at least 30 mm. 

What type of foam?

- Soft(er) and responsive. 

Let’s dive into the details. 

How tall are marathon running shoes? 

When it comes to the stack height, we measure both heel stack height and forefoot stack height and we do it according to the guidelines from WorldAthletics. This also allows us to calculate the accurate heel drop. 

measuring stack heights in runrepeat shoe lab
Digital calliper measurements: heel stack height (left) and forefoot stack height (right)

For running marathons, we recommend at least 30 mm in the heel. Of course, it’s possible to run a marathon in a racing flat (very low-to-the-ground shoes) but we’re talking about general guidelines and they say 30 mm. 

WorldAthletics also puts the limit at 40mm for a shoe to be legal for official competitions. 

Subtracting forefoot height from the heel height gives us a heel to toe drop. This number tells us, obviously, how higher the heel sits when compared to the forefoot. There are shoes that are flat (have a 0mm heel drop) and there are shoes that have a heel drop of 16mm. 

shoes cut in half ready to get their stack heights measured

Now, this drop matters because it can significantly influence how you run and which muscles you use more. Zero drop uses our feet muscles a lot, lower drops (5-6mm and lower) activates the calves and Achilles, while higher drops (for example, 8mm and above) uses thighs and hip muscles more. 

Different stack heights and heel to toe drops 

Going for a wildly different heel drop with no preparation can result in injury. Beginners are usually recommended to go with ~10mm drop because it’s a standard one. And some runners have shoes with different heel drops in their rotation, which can be great for working on running form and muscle strengthening. 

We’ve covered everything there is to know about heel drop in our Ultimate guide on heel drop. 

On our website, you can filter for different heel drops. Usually, for longer distances, a higher heel drop is recommended because even foot strikers get tired and tend to land on the heel. More cushioning at the heel means softer landings. For context, here are heel drops of best-rated marathon shoes: 

Which foam is the best for marathon shoes?

Runners tend to correlate comfort with a soft midsole. Softer midsoles are great because they can protect our feet from the impact when we land on the ground, especially on hard surfaces like concrete. But soft midsoles can be just that: soft and dull. Our feet can sink in, and it would take an effort to get back up. 

Very soft foam experienced in New Balance Rebel v4

These midsoles are best avoided. We recommend looking for responsive foams. These foams launch our feet up, which enables the shoe to propel us forward when running. 

Very squishy and unstable Alphafly 3 at cornering

It is essential to find the foam that works best for you because it can have a very big impact on your performance and recovery. We wrote a guide about foams in running shoes and it’s the most detailed guide out there! Thanks to that guide, we have an overview of foams: 

Premium foams overview

Brand Foam Top feature Major drawback
Nike ZoomX (Pebax) Energy return Durability
ASICS FlyteFoam Blast Turbo (PEBA) Bounce Maybe too firm for some
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 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
Inov8 Powerflow Pro (EVA) Comfort Bounce

However, if you’re currently focusing on softness, you can always check the durometer numbers in our reviews. We cut shoes in half and stick a durometer in the foam to measure how firm it is. 

Shore A durometer measurements: midsole softness 

For context, here’s how soft midsoles are in best-rated marathon shoes we’ve tested so far (the lower the number, the softer the foam): 

Weight of marathon running shoes

The lighter the better, of course. However, not at the cost that you lose essential features like stability, durability and similar. Depends on what your priorities are. 

Measuring the weight of a marathon running shoe in RunRepeat lab

Based on our running and lab experience, we recommend shoes that weigh less than ~9.5oz or 270g. Of course, we get to see runners doing marathons in, for example, Asics Gel Kayano 30 which weighs 10.7 oz or 303g, but it’s a daily trainer and we stick to the general guidelines. 

Breathability levels of marathon running shoes

In RunRepeat lab, we fill the shoes with smoke and watch where the smoke comes out and at which pace. Based on this, we rate the breathability on a 1-5 scale, where 5 is the most breathable. 

 

Different breathability levels recorded in RunRepeat lab

One could think that 5/5 is the best rating to get and 1/5 the worst. However, while 5/5 is perfect for summer and sweaty feet, 1/5 is great for running in very cold weather. All the heat stays inside so your toes don’t freeze. 

Non breathable and breathable upper in marathon running shoes under the microscopeExtremely breathable (rating 5/5) upper and a non-breathable upper (rating 1/5) under the microscope 

Some general guidelines are: 1/5 is great for cold weather (such shoes often have waterproof membranes) and 5/5 is perfect for summer. 3/5 is the middle ground and can go both ways - it’s bad if your feet sweat a lot and it’s warm, and it’s bad if your feet get cold easily and it’s cold outside. 

Durability of marathon running shoes

There are some premium marathon race shoes that are made for 1 marathon only. There are other shoes that are more durable. Overall, these shoes can be split into 2 groups: 

  1. Shoes that are used for race ONLY because they are expensive and not so durable
  2. Shoes that are used for race but ALSO for training prior to the race 

In our lab, we measure the durability of 3 different parts of a running shoe. But, it’s also important to consider how durable the midsole is, or when it bottoms out and is no longer performing as it should. This is something we can’t measure (yet) but we did cover it in our foams guide

Now, onto the measurements. Using a Dremel, we test the durability of

  1. Toebox. Especially important if this is the part of the shoe that usually gives up on you first or if your big toe is pointing up and has a good chance of making a hole in the upper.
  2. Heel padding. This one resonates with runners who don’t use a shoe horn or whose heel often rubs the padding to the level of damaging it.
  3. Outsole. No outsole, no grip. Also, no protection for the midsole. In most cases, when the durability of the shoe is discussed, runners first think of the outsole. 

Non-durable upper (rating 1/5) on the durability test

For the first 2 tests, we assess the damage and assign a durability score on a 1-5 scale, where 5 is the most durable. 

Good and bad heel padding durability test results 

When it comes to the durability of the outsole, we’re able to precisely measure the dent made by the Dremel and we use a tyre tread gauge to do that. 

The deeper the dent, the less durable the outsole is. 

Tyre tread gauge used to measure the depth of the dent on the outsole
Different levels of damage on the outsole: durable rubber (left), exposed non-durable midsole (right)

When it comes to the durability of the outsole, we also measure the hardness of the outsole. As a general rule, softer rubbers are stickier and more flexible, and harder rubbers offer more protection and durability. 

Shore C durometer measurements: outsole hardness. Lower numbers indicate the outsole is softer, higher numbers are present in harder materials

Stiff or flexible: what’s better for marathons

Shoes that are carbon-plated are very stiff and they work wonders, in combination with amazing foams, when it comes to responsiveness. But, not all shoes are carbon-plated, and not all shoes are as stiff. However, stiffness does help on the long runs, because the shoe bends less and therefore, your feet work less. 

Measuring flexibility of a marathon running shoe in RunRepeat lab

Very flexible shoes promote a more natural feeling when running because our feet are very flexible, but when it comes to longer distances, like a marathon, stiffness helps. There’s no premature fatigue and the shoes feel more stable and secure. 

We measure how flexible the shoe by bending the shoe to 90 degrees with a digital force gauge. The more force we need to get to 90 degrees, the stiffer the shoe. 

Here’s an overview of best-rated marathon shoes and their flexibility (note that the higher the number, the stiffer the shoe): 

How stable are marathon running shoes

Because they are often high-stacked (tall), their stability can become questionable. It depends on how squishy the foam is and how wide the base is. Firmer foams and wider bases are recommended for those who want more stability. 

Noticeably soft foam in Nike ZoomX Streakfly but the shoe is not that tall

It’s important to understand how soft the foam is and whether the shoe is stable enough, especially for heel strikers. Some work best for runners who land on the forefoot, not just because of the stability but because the plate is activated better to propel the runner forward. 

Very soft foam, very narrow platform, very high stack height 

This is another test where we use a digital calliper: to measure the width of the base at the forefoot and at the heel. The width of the base is especially important for heel strikers which is why we prioritise it in the table below. 

Midsole width measurements with a digital caliper
Measuring the width of the base: heel (up) and forefoot (bottom)

Keep in mind that here, we’re talking about how stable the shoe is for any runner. If you’re overpronating and need stability shoes, then you should look for stability elements (stability running shoes). 

Different stability elements present in shoes for overpronators (around the heel and, especially on the inner side of the heel)

For those who want to learn more about pronation (overpronaiton, supination) and shoes for each condition, we recommend reading our guide: Pronation 101: Running Shoe Choices, DIY Analysis, Injuries

Foot strike and marathon running shoes

Still figuring out your foot strike and how it impacts your running form and economy? We got you covered: Foot Strike: The Ultimate Guide

Marathon running shoes, especially the elite ones, can suit both forefoot and heel strikers, but also can work better for one strike only. If you’re not sure, you can always check our filters and tags. Or, look for these features below. 

Forefoot/midfoot strikers should look for: 

  • Enough cushioning at the forefoot to protect them from the impact
  • Heel drop that’s lower than 10mm 
  • Great outsole rubber coverage at the forefoot.
No rubber present on the heel because these shoes are primarily made for forefoot strikers

Heel strikers should look for: 

  • Cushioned heel 
  • Stable shoes, especially if they are very high, the base should be wide at the heel 
  • Heel drop of at least 8mm 
  • Great outsole rubber coverage at the heel. 
heel-striking-marathon-shoes.jpg
Marathon running shoes with rubber coverage at the heel

When to get carbon-plated marathon running shoes

These shoes, as the name suggests, have a carbon fibre plate embedded in the midsole. 

Showcasing a carbon fibre plate on a shoe cut in half

The plate makes the shoe stiffer but also helps with responsiveness. It’s usually found in more expensive running shoes and almost always in elite race shoes. 

Full-length carbon fibre plate taken out from the midsole

When to get carbon-plated marathon running shoes: 

  • You’re a (somewhat) experienced runner and you can keep a good pace
  • You’re looking at breaking a new PB 
  • You can afford them even though they might not be as durable as non-plated shoes
  • You have time to adjust to their perks (possibly favouring forefoot strike, instability at slow paces and cornering) 

When NOT to get carbon-plated marathon running shoes: 

  • You are a beginner 
  • You’re still not familiar with different foot strikes (many plated shoes work better for forefoot strikers)
  • You’re not ready to keep the pace high because many plated shoes feel odd when walking or jogging
In case you want to learn more (everything) about running shoes with a carbon-fibre plate, we suggest going down the rabbit hole with us: Carbon-Plated Shoes Cut In Half, Explained and Lab-Tested

Rocker: Yay or nay?

Rockered geometry certainly feels great as it makes the transitions smoother (like a rocking chair), but it is not recommended for everyone. 

Very rockered New Balance SuperComp Trainer vs. Adidas Adizero Adios 7

Many shoes feature a rocker of some kind today, it just depends on how noticeable/aggressive it is. 

aggressive and minimal rocker in running shoes
Very aggressive rocker (bottom) and mild rocker (up)

Rockered running shoes could feel great for you if: 

  • You’re experiencing heel pain, plantar fasciitis, toe or forefoot pain, Achilles tendon issues, limited big toe extension
  • You’re an older runner as rockered running shoes might reduce strain in ankle, foot and toe joints
  • Simply, they feel good.

Many heel strikers enjoy the rockered shoes. 

You might want to avoid rockered running shoes if you’re experiencing issues/injuries with your knee or hips like ITBS, runner’s or jumper’s knee, meniscus tears, hip flexor strain or hip bursitis. Also, forefoot strikers usually prefer flatter geometry in running shoes. 

And if you’re into these geeky details and want to learn even more about rockers in running shoes, we wholeheartedly recommend our guide All You Need to Know About Rockered Running Shoes

 

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.