7 Best Triathlon Running Shoes in 2024
From quick-lace capability, comfort, durability, and performance-driven technologies, the best triathlon running shoes need to have it all to meet the high volume of training and the actual racing (and recovery) hours.
As one of the hardest endurance sports anyone can do, triathletes need to have the right gears and support to maximise their athletic potential. Getting them is crucial to gaining an advantage in this sport.
To help you choose the right pair of shoes for your upcoming triathlon race, we’ve handpicked our top choices for review. After thorough testing on the road and at the lab, we then selected our best picks in different categories, from best overall and on-road performance to the best budget-friendly options.
How we test running shoes
We provide you with recent updates and comprehensive (honest) reviews on the best running shoes for triathlons available out there. We use proven methods to determine which models make the cut for our best selections based on their strengths and road-test performance.
Our entire approach involves the following:
- We use our own funds to purchase all the shoes for this review. This is to keep us free from any bias, brand loyalty, and all that.
- We bring the shoes to our independent testing lab. We cut them open and reduce the shoes to their essential parts. We then measure 30+ parameters, from cushioning to durability, breathability, and many others.
- We test each model in high-mileage training and racing conditions to see its actual road performance and figure out its strengths and weaknesses.
Best triathlon running shoes overall
What makes it the best?
We ran with many triathlon running shoes in search of the best overall — and it’s no other than Nike’s Vaporfly 3. This record-breaker feels like it’s barely there and delivers unparalleled responsiveness for that podium finish. The comfort and stability of this hypersonic shoe make it a great racer, even for a full Ironman.
Weighing 6.5 oz (184 g), it’s feathery light compared to other racers that average 7.5 oz (213g). With less weight, it delivers as much (or even more) explosive speed than its counterparts.
Despite its airy nature, Vaporfly 3 has a tall stack combined with the soft and responsive ZoomX foam, which makes our off-the-bike comfortable. It’s a leg-saver that allows us to maintain a strong and consistent pace over long-haul efforts. Meanwhile, the stiff Flyplate promotes energy return and stability.
The otherworldly, breathable upper also contributed to the light feeling. Made of Flyknit designed with intention, the weave pattern is denser in the forefoot area for structure and support. Meanwhile, the toe and midfoot areas are more perforated for better ventilation and flexibility. The engineered mesh stretches to accommodate wide or swollen feet. Yet for some of us with narrow feet, it feels too roomy and doesn’t have the snug race fit needed even if the laces are tied down.
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
Best budget triathlon running shoes
What makes it the best?
ASICS Noosa Tri 16 is an eye-catching, versatile shoe that offers comfort, speed, and support in a lightweight package. It’s so comfortable that we can run many miles in it sockless—perfect for Tri(athlons). On top of this, it only costs £140, making it our best budget pick. That’s 33.2% cheaper than the £200 average lab-tested triathlon running shoe!
Weighing 7.7 oz (217g), it’s at par with other lab-tested racers. It encourages effortless and efficient turnover—a great relief for our off-the-bike runs. Thanks to its natural feel, we're equally at ease even on slower training days. Our flex test validates it's 28.9% more flexible than average.
The FF Blast+ foam feels delightful, providing much-needed impact protection and responsiveness for tired feet. We felt stable throughout our runs thanks to the midsole sidewalls and sole flare of the 3D Guidance System. The surefootedness is a pleasant surprise considering the foam’s durometer reading is 14.1% softer than average.
The rejuvenating ride is enhanced by an airy mesh upper. Under our microscope, we saw ventilation holes in the toebox, explaining its 5/5 breathability score. With zero friction, it felt comfortable to wear sockless—perfect for triathletes saving precious transition time. Additionally, the heel and tongue include tabs for seamless slip-ons. However, the upper had no chance against our Dremel. Therefore, runners who tend to ruin toe boxes should explore elsewhere.
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
Best triathlon running shoes for Ironman
What makes it the best?
With outstanding ratings from our lab and runners, Alphafly 3 proves it's a leg-saving, responsive, and breathable shoe. It delivers much-needed support and unwavering resilience that shines even better in long distances, making it the best for Ironman among triathlon running shoes.
We noticed this racer's strong and consistent energy, promoting smooth turnovers. We cut the midsole in half and found the FlyPlate and Air Pods integrated into the foam. These made our off-the-bike runs effortlessly fast! Proven by our 90° bend test, it emerged 144.7% stiffer than average, translating to a strong energy return.
This max-cushioned shoe provides comfort for brutal miles. Alphafly 3 features the world-renowned ZoomX midsole, that’s both bouncy and plush. This shoe elevates it further by adding a firm 29.3 HA top layer to enhance stability, which is crucial when our running form starts to change as the fatigue kicks in.
Alphafly 3 is a breath of fresh air, literally! The shoe sits at a feathery 7.1 oz (201g) vs. the 7.5 oz (214g) average racer. We’re amazed at how stacked and light it is simultaneously! On top of this, it has a well-ventilated upper that secured a perfect score on our breathability test.
However, we don’t recommend wearing this shoe sockless as the Atomknit has a slightly rough texture that may cause blisters.
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
Triathlon running shoes with the best comfort
What makes it the best?
The ASICS Metaspeed Sky Paris gets the first podium spot among triathlon running shoes for comfort. Our lab results and test runs agree—this pair exudes pure speed while maintaining comfort through its plush cushioning, massive power return, and unmatched lightness.
This powerhouse features a flat carbon plate integrated between the superior FF Turbo+ midsole, measuring a soft 21.0 HA per our durometer. Together, these elements deliver an energetic ride like no other. The shoe features a late-stage toe rocker and a grippy outsole that allow us to run at full speed.
The exceptional combination of midsole softness and above-average stack heights kept our legs fresh after cycling. Checking with our calliper, the stack is a massive 39.1/32.6 mm, giving us much-needed impact protection during brick runs.
These lightweight shoes helped us soar to the finish line—weighing only 6.5 oz (183.0 g), 30.9% lighter than average! Our feet could feel the fresh air even as the stretchy MOTIONWRAP 2.0 upper embraces us. We had no encounters with blisters and hotspots, as the upper scored a 5/5 on our lab breathability test. Sky Paris continues to impress by earning a solid 4/5 toebox durability, a remarkable feat given its ventilation.
Unfortunately, Sky Paris will only deliver peak performance for mid-to-forefoot strikers. The narrow 77.8 mm heel and moderate drop make it less stable and optimal for rear strikers.
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+
Competition running shoes with the best stability
What makes it the best?
Running in the Adidas Adizero Adios Pro 3’s gave us an unparalleled experience in our runs. Redefining a supershoe, it’s not only lightning-fast and airy, it’s remarkably supportive too. This speedster helps us shave off minutes without sacrificing comfort and support, making it our top stability triathlon shoe.
AP3’s results are outstanding but it’s our test runs that amaze us more. While other racers tend to be unstable, AP3 is extremely supportive. Its forefoot measures 6.0 mm wider than average, providing more stable landings for forefoot and midfoot strikers. Even when turning at high speeds, the shoe had no lateral wobbles. This is crucial in avoiding injuries because leg fatigue creeps in during off-the-bike runs. Our manual twisting assessment further reinforces its torsional rigidity, scoring a high 5/5 rating. AP3 releases a consistent supply of energy and comfort with its balanced mega-stack and rigid platform. Every stride feels powerful with its massive energy return. In our flex test, it ranks 57.2% stiffer than average, validating the insane responsiveness we feel.
Its airy build keeps things light on our feet—a great relief in endurance runs. At 7.7 oz (218g), it’s 18.0% lighter than the average. Another refreshing element is the extremely ventilated upper that effectively prevents hotspots and blisters.
Adios, heel-strikers! The heel isn’t as accommodating as the forefoot, measuring 6.3 mm narrower than average.
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
Competition running shoes with the best cushioning
What makes it the best?
Among triathlon shoes, Endorphin Pro 4 delivers the best cushioning while maintaining consistent support, exceptional power, and unmatched comfort. In and out of the lab, it proves a supershoe can feel good on foot while running at full speed.
Our off-the-bike runs feel more bearable with the elite-level midsole. It offers bottomless cushioning, rising to 38.1 mm, with its dual-density layers. Our durometer reveals the top is a plush yet springy 18.5 HA PWRRUN PB for leg-saving relief, while the foundation layer is a firmer 22.0 HA PWRRUN HG for surefooted strides.
This speedster is the wind beneath our wings, with its airy build and Speedroll technology. Our scales confirm a mere 7.8 oz (220g), 17.3% lighter than the average. Adding to its feather feel is its superior ventilation. Meanwhile, the S-shaped carbon plate sandwiched between the two foams effortlessly propels us forward. The insane responsiveness comes from the shoe’s stiffness, which our bend test confirms is 137.5% above average.
Its tough elements guide our foot alignment to prevent ankle rolls. Apart from the firmer foam and the stiff carbon plate, it has high torsional rigidity. We found it hard to twist, scoring an above-average 4/5 score.
While EP4 has the makings of a racer, its focus on comfort pulls back a little from top-level supershoes. Those who crave peak record-breaking performance can check 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
Best triathlon running shoes for speed training
What makes it the best?
Triathlons are demanding events and become even more gruelling in the run portion. In this final stretch, efficiency is key, and we discovered in the lab a shoe that’s energetic yet responsive: the Saucony Endorphin Speed 4. This featherweight is versatile and stable across all paces, making it our top speed trainer among triathlon shoes.
Honouring its moniker, ES4 delivers a steady stream of energy in our intervals. Embedded in the midsole is a nylon plate which offers a gentler experience than carbon plates. Our bend test confirms it’s at par with the average road running shoe, which makes it incredibly flexible for a plated shoe. This translates to a vibrant yet comfortable experience that’s suitable for any training.
We handled longer workouts with ease since the cushion was comfy enough for daily mileage. Its above-average 36.2/27.5 mm stack absorbed landing impact and promoted a bouncy ride. We felt stable even while cornering at full speed, which is largely due to the balanced cushion, as confirmed by our 22.3 HA durometer measurement.
ES4 can double as a racer with its light weight of 8.4 oz (237g), 10.9% below average. As an effort to minimise weight, the tongue is a minimal 2.0 mm. We warn caution of lace bite, especially during long runs.
Pros
- Remains lightweight
- Excels at all paces
- Great for track workouts
- More spacious fit
- Bouncy and enjoyable ride
- Enhanced stability over v3
- Suits daily training
- Exceptional value
Cons
- Slightly heavier than predecessor
- Could be a bit firm for some
In this guide, we focus on triathlon running shoes that work for the most runners. There will be triathletes who run in minimalist or even barefoot running shoes, but that’s a niche group we won’t cover here.
6 features to look for in triathlon running shoes
If in doubt about what to prioritise when looking for new triathlon running shoes, here’s our 6-bullet list:
- Responsiveness. You want to shoes to help you move forward after swimming and cycling! Premium foams steal the show, thanks to their energy return and leg-saving features.
- Cushioning. Better to choose high-stacked shoes (minimum 30-35mm at the heel) because your legs are already tired and feeling the ground will make them even more tired.
- Easy-on! You should be able to slide into the shoes quickly. This means you might look for elastic (sock-like) upper around the ankle, elastic laces, thin tongue, and so on.
- Breathability = quick drying.
- If you run sockless, look for seamless lining or lining that’s as gentle as possible to your naked skin. Also, a tongue that does not bunch up once the shoe is tied is a must in order to avoid discomfort (from blisters to wounds).
- If you plan to walk a certain part of the distance, avoid carbon plates. They are not easy on the legs being uncomfortable and weird at walking paces.
Keep in mind that in most cases, these are race shoes (sometimes tempo shoes). That means they are most likely expensive and not so durable. We will cover all of these features in greater detail below.
Why is energy return so important when running triathlons
After finishing the swim part and the cycling part, your legs are tired, to say the least. Ground feel at that point is not welcome at all, just like very dull foams that make your feet sink in and not bounce back.
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If you want the best out of the best, we recommend looking for a running shoe with premium foam and a carbon-fibre plate.
However, as we’re not able to measure the energy return in our lab yet, we recommend looking below at the description of a foam found in the shoe you’re considering for your next triathlon. We dig deep into the topic of foams in our guide The ultimate guide to running shoe foams. From this guide, we take the overview of foams (follows).
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 |
Premium foams are less durable and more expensive. This is why we keep such race shoes for the race day only! But they offer a much higher energy return than the standard foams and, thanks to them, our legs can feel less tired or can push for longer distances.
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 |
No ground feel is better for triathlons
We recommend looking for at least 30mm at the heel. Tired legs are eager to be cushioned and we should give them that.
Running shoes that are low to the ground will make your feet more fatigued, especially if you’re not extremely used to them. It is important to note that Ironman’s new rules do not allow shoes with more than 40 mm at the heel.
Slide into your triathlon running shoes
To slide into your triathlon running shoes, they should feature some of the following features:
- Elastic laces
- Stretchy upper around the ankle
- Heel pull tab and/or tongue pull tab
However, many of the Asics Metaspeed running shoes are used on triathlons but they don’t feature the heel tab. It’s important to balance things: it could be worth spending a few seconds more on putting the shoe on if that means you get to run in a faster shoe that will be easier on your legs.
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Breathability of triathlon running shoes
If doing a triathlon in very hot weather, chances are your feet will be sweaty from the bike ride, so you don’t want them to keep sweating in running shoes as well. Not just that, breathability and quick-drying of the upper are equally important whether you’re running with socks or sockless.
Socks can have moisture-wicking properties, but the upper takes the charge. Best when it’s as breathable as possible.
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Testing the breathability of triathlon running shoes
In our lab, we test the breathability by pumping the smoke into triathlon running shoes. We then observe where the smoke comes out and how fast. Based on this, we assign a breathability rating on a scale of 1 to 5, where 5 is the most breathable.
To our pleasure, race shoes are the most breathable ones! Their average sits at 4.7/5.0, while the average breathability for tempo shoes and daily trainers sits at 4.3 and 3.6, respectively.
We further examine the breathability properties by looking at the upper under the microscope. This allows us to notice the ventilation holes, their size, second and third layers, the density of the threads, and so on.
Look for a good tongue in triathlon running shoes
A good tongue for triathlons is most often a thin one that does not bunch up. But, a too-thin tongue can cause a lace bite! Then what? It’s on you to find the perfect middle. Gussets might also trouble you if you’re going sockless.
We always measure the thickness of the tongue and note whether it’s gusseted (connected to the sides under the eyelets) or not.
When NOT to buy carbon-plated tri shoes
If you’re planning to walk a certain part of the running distance, don’t buy carbon-plated running shoes. Shoes with a carbon-fibre plate are not comfortable to walk in and are too weird at slow paces. They will work against you instead of for you.
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There are shoes to choose from that do not feature a carbon-fibre plate (like Asics Noosa Tri 16 or its predecessors, Saucony Endorphin Speed 3 or Speed 4, which both feature a nylon plate, etc.). Of course, we don’t always PLAN for walking the distance, but if feel like you might, better to be safe than sorry.
ILLEGAL triathlon running shoes
In 2023, World Triathlon added a section to their competition rules (page 61) stating that they follow the shoe regulations from World Athletics. Many runners take a risk and run in, for example, Superblast. Shoe checks might not be performed at every triathlon event, especially for participants who don’t get to the podium.
Since Jan 1, 2023, Ironman started following the guidelines from WorldAthletics, so now their competition rules (page 23) say that:
- Shoes with a heel stack height greater than 40mm are prohibited and will result in disqualification.
- Shoes with more than 1 plate rigid structure are prohibited and will result in disqualification.
They even keep a list of prohibited running shoes here.
What if it’s raining?
If the forecast says rain, adapt. Best to look for running shoes with a great grip.
In the world of road shoes, that means a lot of grooves and channels and no exposed midsole.