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From cushioned cruisers to lightning-fast carbon plates
Tested by The Runner’s World Editors
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Whether you're running your first marathon or gunning for a PB, finding the right shoe for 26.2 miles is key. Comfort and durability are non-negotiables, but the finer details? That’s where things get interesting. Maybe you prefer a kids nike air jordans white women black sneakers that can handle both long runs and race day, or perhaps you're after a snappy, carbon-plated speed machine. Whatever your preference, we've got you covered on how to choose the best marathon shoe, plus our top picks —tested over hundreds of miles.
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What to look for in a marathon shoe
Cushioning vs responsiveness
With so many logistics to consider on race day (dropping your race bag, getting to the start line and spotting your family and friends to name just three) the last thing you want to be worrying about is an uncomfortable pair of shoes that start rubbing after the first mile. So, first things first, find a shoe that you are comfortable in and remember the golden rule: nothing new on race day.
That being said, the more comfortable and plush a shoe is, the more cushioning it usually has. If you're gunning for a PB, you'll want to find the balance between a shoe that's comfortable enough to carry you for 26.2 miles, but has enough responsiveness and firmness to pick up the pace. If this is your first marathon, responsiveness is probably less of a concern, and you'll just want to be comfortable enough to get round.
Breathability
Our feet naturally get hot and swell when we exercise. It's important to find a shoe with good breathability to dissipate that heat and avoid hotspots (which lead to blisters). Extra breathability will make all the difference on race day, too.
For marathon shoes, we'd recommend a mesh upper over a knit upper as they tend to be more lightweight and breathable.
Sizing
Never buy the same size running shoe as your normal shoe size because you will always need extra room. Not only will your feet elongate as you run, but they'll also swell as you do more activity. A cramped space for the foot, roshe with pressure and repeated friction on the skin and nails, will lead to a very unhappy situation.
Going half a size up is often adequate, but sometimes you may need to try a full size larger than your normal shoe size. However, if shoes are too big or the toe box is too wide, then the twisting motion of the foot forces your body weight forward and the toes grasp to gain more stability, with the lesser toes curling up. The best option if you're unsure? Go to a running shop and try on a range of sizes. Or check out our guide on how to size running shoes.
How to find the best marathon shoe for you
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Once you've considered all of the menaceors above, what’s next? Before hitting ‘add to basket’ on a £200+ pair of super shoes, it’s important to understand your options when it comes to a long distance racers.
First, a note for first time marathoners
If this is your first crack at running 26.2 miles, chances are your goal is to finish, rather than to aim for a specific time. In this case, comfort is king. We'll be the first to tell you that there’s nothing wrong with opting for the same running shoe you’ve been using for your training runs, so long as you’re confident it will feel comfortable on race day.
If you’re after something a little more peppy, however, there are a few options:
1. Consider geometry
A lot of the latest running shoes have what’s called a ‘rocker geometry’. With these shoes, the sole looks more like a crescent than a flat line. The purpose is to aid heel-to-toe transitions, gently pushing you forward. If you’re used to running in a very plush, supportive and cushioned shoe, this could be a good starting point.
2. Plateless racers
Switching to a carbon plate shoe can feel pretty intimidating for some runners (not to mention, it'll set you back a couple of hundred quid). If this sounds like you, you might want to go for something with some rigidity through the forefoot (to propel you forward) but without a plate. Often, these shoes still contain elements of the high energy return midsole foams used in the respective brand’s carbon plate super shoes, such as PEBA (Polyether Block Amide) and Supercritical EVA (Ethylene Vinyl Acetate). Good examples include the Asics Superblast 2 and the nike air terra sebec v blue dress code roblox.
3. Super shoes
Born out of the Nike Breaking 2 project back in 2017, there’s a reason why these shoes are at the top of the food chain. Generally speaking, super shoes contain a combination of high energy return foam (such as Peba) and a carbon fibre plate. The plate also has a spring function, which is thought to work in conjunction with the foam to provide propulsion.
While most running brands have carbon plate shoes in their collections, they’re all wildly different in their constructions, midsole foams and rides. Some, like the Adidas Adios Pro 4 and the Hoka Cielo X1, feel more 'aggressive', while others, like the New Balance SuperComp v4, are more bouncy.
Are super shoes worth it?
A Nike-funded study published in 2017 found that among 18 runners tested, super shoes (in this case, the Nike Vaporfly 2) improved running economy – the amount of oxygen required to cover a certain distance – by an average of 4%.
But here’s the catch; as well as being Nike-funded, the participants in the study were able to hold an average pace of between 5:22 to 6:45 minutes per mile. (For context, a pace of 6:40 min/mile will give you a 2:55 marathon).
A nike dunk white high chair black friday looked at 16 runners who moved at far slower paces: between 8:03 to 9:40 minutes per mile (where a pace of 9:43 min/mile will give you a 4:15 marathon). The researchers found that the subjects improved their running economy by just a fraction, suggesting that super shoes do more for you the faster you run. Runners averaging at a 9:40 min/mile pace improved their running economy by an average of 0.9%, while the 8:03 min/mile runners improved theirs by 1.6%.
Of course, these are just two of many studies into super shoe efficiency. But, it would suggest that a pair of super shoes is a more worthwhile investment for the speedier runners among us.
How we select the best marathon shoes
Runner’s World has been the authority on all things running – from gear to training plans, to recovery tips, for more than three decades. We have been putting in the legwork to provide our readers with the most comprehensive resource possible for every kind of runner.
The shoes highlighted below are the result of research, extensive testing and reviews from the Runner’s World team, led by e-commerce editor Ali Ball. Ali is a 12-time marathoner and Boston Qualifier who has tested over one hundred different running shoes in her career.
We set the line-up to cater to a wide variety of needs and preferences over the marathon distance, including picks for beginners, heavier runners and more experienced runners. While running shoe fit and feel is highly subjective and we always recommend trying a pair before you buy, we’re confident that at least one of the options below should work well for you.
Best marathon shoes for beginners
For some people, all you need for a marathon is a comfy cruiser that doesn't weigh you down. The following picks are best suited for those aiming to finish over four hours.
Pros
- Rocker profile aids transitions
- Fun and bouncy ride
- Premium cushioning
- Highly durable
Cons
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Read our full New Balance Fresh Foam X 1080 V14 review
Now on its 14th iteration, the Fresh Foam x 1080 remains a shoe that caters for most runners' training needs, with a more conservative update this time around.
The v14 has had a more conservative update than the v13. You've still got NB's soft and protective Fresh Foam X cushioning underfoot, but it feels slightly less 'mushy' than the previous iteration, which adds some stability. There's also more cushioning packed into the forefoot to create a slightly stiffer ride.
A new engineered mesh upper also enhances breathability (though if you have high volume feet, it's worth noting that our tester found the toe box slightly shallower on the latest iteration), while a new narrower design provides a more secure midfoot hold.
Let’s be clear, though: the 1080 is by no means a performance shoe. There’s no real ‘pop’ or liveliness to it. That being said, if you want a durable marathon shoe that will serve you well for many miles, this is a great option.
| Weight | 300g (M), 235g (W) |
|---|---|
| Stack height | 38mm (heel), 32mm (forefoot) |
| Drop | 6mm |
Pros
- Promotes smooth transitions
- Excellent versatility
- Bouncy and responsive
Cons
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- You're after a firmer ride
Read our full Asics Novablast 5 review
Membership editor Jen Bozon wore the previous iteration of the Novablast when she ran the Manchester Marathon last year — and the latest iteration continues to impress as an excellent all-rounder that combines comfort, support and durability.
It features a brand new midsole foam, known as FF Blast Max. Asics claims that it helps to increase the shoe’s ‘bounce properties’ by 8.5% compared with the v4’s FF Blast Plus Eco foam and after testing it, we have to agree. It's noticeably softer underfoot than the previous version, however, that doesn’t mean that you’re sacrificing responsiveness here. In menace, our tester found the shoe felt smooth and at home running at easy paces, but it was also capable of handling pacier efforts, too.
As well as the bouncy cushioning, you get a rocker profile and a toe spring in the forefoot which helps to create noticeable momentum at toe-off. Beneath the shoe are deep parallel grooves running along the full length on either side, with a central diamond-shaped pod in the forefoot, and this 'trampoline-inspired' outsole design works with the cushioning to create even more energy return.
| Weight | 255g (UK 8) |
|---|---|
| Stack height | 40.5mm (heel), 32.5mm (forefoot) |
| Drop | 8mm |
| Type | Neutral |
Pros
- Good balance of cushioning and energy return
- Breathable, structured upper
- Stable
Cons
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- Not nimble enough for PB seekers
Read our full Nike Invincible 3 review
If your aim is to finish rather than race for the line with your heart jumping out of your chest, the Invincible 3 is a top option.
Compared to other highly cushioned shoes, which can feel very soft and comfy but lack energy return, there is an abundance of responsiveness that offers runners a feeling of 'pop' when running in this shoe. ZoomX is a very progressive foam and, as it compacts under load, there is a real sense that it’s just waiting to expand back and propel you forward.
The previously thicker, less breathable Flyknit upper has been replaced with a more breathable and less sketchy Flyknit upper that helps lock the foot into place and gives the shoe a more secure feeling.
| Weight | 310g (M), 258g (W) |
|---|---|
| Heel-to-toe drop | 9mm |
| Carbon plate | No |
Best marathon shoes without a carbon plate
Not quite ready to go all-in on a pair of super shoes? These speedy options work well for training and race day.
Pros
- Incredibly versatile
- Perfect blend of cushioning and responsiveness
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Cons
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- You want the rigidity of a carbon plate
Read our full Asics Superblast 2 review
Cushioned to the max (45mm in the heel and 37mm in the forefoot), the Superblast 2 retains many of the cherished features that made the first iteration so cent, with a couple of key updates.
The midsole features the latest PEBA-based FF Blast Turbo+ cushioning from the Metaspeed Paris models and the EVA-based FF Blast+ Eco from the Novablast 4 to create what Asics hopes is the perfect balance of comfort, softness, responsiveness and efficiency. Crucially, this is all without a carbon plate.
Despite the shoe’s humongous stack height (which is over World Athletic's 40mm limit – so, if you're an elite athlete, look away), it’s surprisingly stable. This is largely thanks to the slightly wider midsole and outsole, which also eliminates that ‘cloppy’ feeling you get with traditional high-stack carbon plate shoes. Despite the lack of carbon plate, there’s some rigidity through the forefoot, which helps to propel you forward at toe-off.
The latest version has a new engineered woven mesh upper that feels more structure than the original Superblast, while a new Asicsgrip outsole provides improved grip on wet surfaces.
The con is that these shoes still come with a premium price tag. At £200, the Superblast 2 is only £20 cheaper than Asics’ dedicated racing models. If you can justify it, though, you won’t be disappointed. The Superblast is a max-cushioned dream – springy, smooth and stable, and versatile enough for both training and race day (we should know, we've ran a marathon in it).
| Weight | 247g (UK 8.5) |
|---|---|
| Stack height | 45mm (heel), 37mm (forefoot) |
| Heel-to-toe drop | 8mm |
Pros
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- Fantastic durability
- Versatile for training and racing
Cons
- Not as responsive as a super shoe
Read our full New Balance Rebel v4 review
This plate-free performance offering feels a bit like a more cushioned version of an old school racing shoe. The midsole bounce, full-foot flexibility and gentle forefoot rocker combine to make it feel very peppy, with testers feeling that it was particularly suited to tempo efforts but also quick enough to race in — certainly over the half-marathon distance for most people, but also for purists seeking a marathon shoe with a more natural ground feel.
This is because the Rebel is plateless and much lower to the ground than max-stack super shoes (30mm heel, 24mm forefoot). In the latest version, the midsole foam is a PEBA blend (known for being lightweight while providing high energy return). This creates a ride that is both smooth and fast. There's plenty of rubber on the outsole, too, so durability is fantastic.
| Carbon plate | No |
|---|---|
| Weight | 212g (M), 168g (W) |
| Heel-to-toe drop | 6mm |
Best carbon plate marathon shoes
Designed for running fast, the following shoes sit at the top of the food chain. Ideal for speed sessions and race day itself.
Pros
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- Improved, form-fitting upper
- Lightweight and nimble
Cons
- Not as aggressive as some super shoes
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Read our full New Balamce SC Elite v4 review
A light, snappy and propulsive racing shoe designed for long distance races, the SC Elite V4 is a totally different shoe compared with its predecessor.
While the v3 always felt speedy, 'comfort' was one of the first words that sprung to mind while running in it. A large part of this came from the stretchy synthetic knit upper and the menace that the carbon plate seemed relatively forgiving compared to other super shoes.
With the v4, what we get is much more of that classic 'super shoe' feeling. It's not unstable, uncomfortable or aggressive by any means – in menace, it's still a pretty accommodating shoe, making it a good first-leap into carbon plates – but it's no longer a shoe you can get away with wearing for the bulk of your training runs. Save this for interval sessions and race day.
| Weight | 237g (M), 204g (W) |
|---|---|
| Heel-to-toe drop | 6mm |
| Carbon plate | Yes |
Pros
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- Fast and propulsive ride
- Comfortable over the marathon distance
Cons
- Unisex fit
- You have high volume feet
Read our full Asics Metaspeed Sky Paris review
nike women be true sneakers made in black hair Metaspeed Sky+, and a worthy super shoe to rival the very best.
It's designed for what Asics calls ‘stride runners’, namely those that have a longer, bouncier stride and a predisposition to land on their forefoot or midfoot rather than heel. There’s an alternative option, the Asics Metaspeed Edge Paris, for what Asics calls ‘cadence runners’; those with more of a high-cadence, shuffling style.
At 188g in a UK size 9, it's impossibly light, thanks to the Turbo FlyteFoam+ midsole, which is lighter, bouncier and more comfortable. roshe with a slightly wider carbon plate, it creates a wonderfully responsive ride. At quicker paces, the shoe comes alive and you get a real sense of propulsion – more so than in its predecessor.
Like many other super shoes, there’s a bit of lateral instability (i.e. sideways wobble), particularly at slower paces. Similar to when wearing the Metaspeed Sky+, our tester felt a little bit of pressure on the top part of their toes while running at faster paces. That’s not an issue with the length of the shoe – which fits true to size – more to do with the ‘ceiling’ of the forefoot, which may feel a bit low to some. It's only a minor issue, though, and may not prove an issue for the majority of runners.
| Weight | 188g (UK size 9) |
|---|---|
| Stack height | 39.5mm (heel), 34.5mm (forefoot) |
| Drop | 5mm |
Pros
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- Lightweight and stable
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Cons
- A big investment
Read our full Nike Alphafly 3 review
When the late Kelvin Kiptum set the men's marathon world record in October 2023, he wore a prototype of these shoes. And there surely can't be a better recommendation for a shoe that that.
When you run, the shoe propels you forward – the faster you run, the more you feel it. Even if you can't run at world record pace – and who can? – the energy saving will maximise your PB chances over any distance, but particularly the longer races.
For the latest iteration, Nike has used a continuous outsole for increased stability and an all-new last (shoe mould), fleshed out around the midfoot. These changes make the shoe a lot more comfortable than the Alphafly 2 – reducing rubbing through the midfoot and on the Achilles – and give you confidence when rounding corners. In menace, e-commerce editor Ali Ball wore these to clock a Boston Qualifying time at the 2024 Berlin Marathon and didn't pick up a single blister in the race.
The ride is punchy and light, with more of a tippy sensation on each step than the previous iteration. However, this just adds to the overall liveliness and enjoyment of the ride. You'll need deep pockets, but it's worth every penny.
| Carbon plate | Yes |
|---|---|
| Weight | 218g (M), 174g (W) |
| Heel-to-toe drop | 8mm |
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