Winter running is hard for everyone, whether you鈥檙e an every-day-come-what-may die-hard or just decided to start running in the New Year. But thanks to high-performance fabrics and smart designs, this season鈥檚 best women’s running tights and pants make getting outside accessible, whatever your tolerance for cold. So pull on a good pair of pants or tights and don鈥檛 let a little snowstorm or dip in temperature keep you from getting out there.

At a Glance

• Best All-Around:
• Best for Winter Trail Running:
• Best Value:
• Best for Beginners:
• Most Versatile:
• Other Products We Tested
• How to Choose Running Tights and Pants
• How We Test
• Meet Our Testers

If you buy through our links, we may earn an affiliate commission. This supports our mission to get more people active and outside. Learn more.

Best All-Around

Nike Universa Medium-Support High-Waisted Full-Length Leggings with Pockets

Material: 76% nylon, 24% spandex; Gusset lining: 84% nylon, 16% spandex
Fit: High-rise waist; tight fit

Pros and Cons
鈯� Comfortable, compressive fit
鈯� Deep side pockets comfortably hold phone and other items
鈯� The name. C鈥檓on, Nike! Simplify!

We love the smooth, soft, irritation-free feel of these tights. The wide, flat, slightly compressive waistband hugged us ever-so-slightly (鈥淣o pressure on the belly!鈥� raved a tester) and kept these tights from sagging, despite a lack of drawstring. The weight of the nylon/spandex blend proved versatile鈥攏ot too thin or too thick, suitable for winter days in dry Colorado and humid Virginia alike鈥攁nd the slick, quick-dry fabric shed snow and didn鈥檛 get bogged down in light rain.

Two deep pockets, one on each thigh, can carry a phone or other necessities comfortably. We appreciated being able to securely stash liner gloves or a thin beanie in them after warming up. These tights come in a range of color options, too, allowing an escape from the standard black.One tester said her bright green pair helped cheer her up on a dreary winter day. A comfortable run didn鈥檛 hurt, either.

Best for Winter Trail Running

Salomon Sense Aero Stow Tights

Material: 76% polyamide, 24% elastane blend
Fit: High-rise waist; tight fit

Pros and Cons
鈯� Allow comfortable carrying of multiple items
鈯� Targeted insulation: thicker around butt and thighs, thinner/more open weave from the knee down
鈯� Can feel thin and cold in frigid temps

These tights have a host of bells and whistles while feeling simple and dependable for everyday wear. Made out of stretchy, breathable polyamide/elastane, they鈥檙e soft against the skin and thin enough to allow full mobility, but provide adequate warmth in most winter temps. Ankle zippers allow easy on-and-off and the ability to hike the fabric above the calf if temperatures warm mid-run. Storage options include a large phone pocket on the leg, and a pocket at the low-back that鈥檚 roomy enough to hold a 250ml soft flask, with a small internal pocket and a key clip inside. Bungee loops at the low-back can hold a layer like a lightweight jacket or long sleeve shirt, should you need to shed it mid-run.

The Sense Aero Stow Tights were the utility tights of choice for testers in a range of wintry conditions around Boulder, Colorado. 鈥淚 love how I can ball up and shove my jacket into the storage loops,鈥� says one tester whose layer never stays tied around her waist. 鈥淭hese are just solid, all-around tights with good pocketing.鈥�

Best Value

CEP Cold Weather Pants

Material: Main material: 100% recycled polyester; Backside: 86% recycled polyester, 14% spandex
Fit: Loose-fitting

Pros and Cons
鈯� Block wind and snow
鈯� Versatile for Nordic skiing and casual wear as well as running
鈯� Wind-blocking material isn鈥檛 completely breathable and can feel clammy against the skin

We鈥檙e not awarding these 鈥淏est Value鈥� just because they鈥檙e the lowest-priced pants in our roundup (which they are). We also think there鈥檚 high value in versatility, and found ourselves not only wearing these for winter running but also for Nordic skiing, walking the dog, running errands, hiking, etc. They have a loose fit and casual look with two zippered hand warmer pockets that can carry car keys or a phone when out and about.

For running and other active pursuits, we also place high value on these pants鈥� ability to block a frigid headwind, sideways-blowing wind or rain, or a sudden squall delivering all three, thanks to the thin, water-repellent and windproof softshell fabric on the frontside. The backside interior is lined with a super-soft, stretchy, velour-like material that breathes while providing warmth. Testers noted the tapered, zippered ankles 鈥渄on鈥檛 flare or catch wind,鈥� and that the zippered back pocket was 鈥減erfect for a cell phone,鈥� holding it without excessive bounce while running.

Best for Beginners

Smartwool Active Fleece Joggers

Material: Main Body: 47% Polyester, 38% Merino Wool, 15% Elastane
Fit: Loose-fitting

Pros and Cons
鈯� Super-soft and comfortable
鈯� Zippered hand pockets and jogger-style fit allow them to crossover to casualwear
鈯� Can be too warm for hard efforts or mild winter conditions

Motivation to run in the cold can be hard enough for die-hard, lifelong runners. But when you鈥檙e first starting out? Having a pair of pants that are a treat to pull on鈥攕uper-soft against the skin and warm despite cold temperatures鈥攃an take away the excuse to not head out the door for fear of being too cold when you do.

The interior of these pants is a soft-brushed Merino wool blend that helps regulate body temperature, warming while wicking sweat to the pant’s smooth exterior. The fit is slightly loose with a tapered leg鈥攖hey鈥檙e more jogger than running tight, which makes them versatile for wearing as good-looking sweatpants as well as on the run. In motion, we appreciated their stretch for ease of movement, and their insulation which kept us from freezing our butts off if we slowed to a walk. When we picked up the pace in these pants, they proved adequately breathable, albeit a little warm in mild temps. But boy, are they comfy, cozy, and capable.

Most Versatile

Oiselle Lux Life Full Tights

Material: 87% polyester, 13% spandex (bluesign庐-approved materials)
Fit: High-rise waist, compressive

Pros and Cons
鈯� Extremely soft and breathable
鈯� Two-in-one pocket on small of the back works well for stashing
鈯� Can be too thin on cold days

Simply put: These are a great pair of leggings that work well for running, and can also be worn traveling, cross-training, hanging out, and even to work in a casual office鈥攖here are no side pockets on the legs that make them scream 鈥渨orkout pants!鈥� The polyester/spandex blend is what Oiselle calls 鈥淗eavy Lux鈥� and it鈥檚 so, so, so soft and luxurious against the skin. The wide, flat waistband extends higher than most other 鈥渉igh-rise鈥� tights and provides extra protection from the elements, plus a soft hug around the midsection. 鈥淟ove how high they come up without being constricting鈥攊nstead the waist feels very supportive and even flattering,鈥� said a tester. In action, these tights breathe great and stay put (no sagging). Because they鈥檙e so thin, they鈥檙e best suited for mild winter days on their own, but can be worn under wind pants as a great layer. One tester gushed: 鈥淟OVE these!! OMG! So comfortable!鈥�

Other 奥辞尘别苍鈥檚 Running Tights and Pants We Tested

• Tracksmith 奥辞尘别苍鈥檚 Turnover Tights ($130): Generally love these but they fit a little snug at the waist for most.
• On Running Performance Tights ($120): These are sleek-feeling, but one tester experienced bunching behind the knees, and one noted the looser (colder) fit at the ankles.
• Patagonia Wind Shield Pants ($169): Great at shielding from wind and cold, but slightly swishy (noisy) and could be more breathable.
• Janji 鈪� Trail Tight ($98): Awesome tights with multiple pockets to carry fuel, etc. Their 鈪� length is versatile but leaves a tiny gap at ankle bone, requiring long socks to stay warm.
• Saucony Hurricane Tights ($95): Testers didn鈥檛 love the contrast fabric look, or compressive feeling around the waist (not as stretchy as some) but liked the feel of the soft brushed interior.
• Arc鈥橳eryx Essent High Rise Utility Leggings ($140): Very thin for moving fast or mild temps, and no irritating seams, but some testers experienced sagging. Also, one reported, 鈥淣ot very breathable in the privates!鈥�
• Hoka Novafly Run TIght ($108): Good, staple tight that works in a range of conditions, just not as comfortable against the skin as some others. And testers didn鈥檛 love the logo placement.
• Icebreaker 200 ZoneKnit Thermal Leggings ($150): These are better as long underwear/baselayers than tights worn on their own, in both looks and function.
• Nike Zenvy Gentle-Support High Waisted Tights ($100): We like the look, feel, and simplicity of these but they鈥檙e better suited for gym workouts and yoga. Tend to sag.
• Brooks Hight Point Tights ($130): Well-functioning, fun-looking tights with multiple fabric panels, but we could feel the seams where the fabric changes.

How to Choose Women’s Running Tights and Pants

Consider the conditions you鈥檒l most often be running in throughout winter to select how insulated, weather-resistant, or breathable tights or pants you need. Then think about what pocketing needs you may have鈥揹o you carry a phone in your tights? Want to carry an extra layer, or a car key securely without wearing a pack? Then try on tights made of the material that will work best for you with the ideal pocketing for your needs. If the tights feel at all uncomfortable in the store鈥攖he fabric against your skin, the seams, the fit, the feel around your waist鈥攖ry on something else. If they feel good and make you want to run, even in cold, wind, snow, or rain, you found your pair.

How We Test

Head tester and writer Lisa Jhung researches each gear category and works with gear companies to narrow down which items to add to the test loop. She then orders samples for herself and her team of five testers, who live in Colorado, Virginia, and the San Francisco Bay Area. For this test, tights and pants were worn in a range of winter conditions, from cold, dry, sometimes snowy Colorado Front Range and high country, to cold, damp Virginia and cool, rainy, mild Northern California.

Meet Our Testers

Lisa Jhung has been running for 35 years, testing and writing about gear for 25-ish years, and manages a pool of testers out of her home in Boulder, Colorado. She runs in all conditions and loves heading out in a gnarly snowstorm.

Kristen Mecca moved to Virginia after running all over Colorado, including multiple podium finishes at the Pikes Peak Ascent and snowshoe races. She now tests gear through the East Coast winter and is a stickler for irritating seams and rough materials.

Beth Smith lives and runs in Burlingame, California, and runs roads and trails while trying to not get Prednisone-level poison oak rashes. She loves functional clothing with smart pocketing for her phone, which she always has with her.

Lindsay Clark trains around the roads and trails of Louisville, Colorado, while also heading to the Boulder foothills to hit rugged, rocky trails. After tragically losing her home in the Marshall Fire, she says she appreciates good running apparel on a new level.

The post Run 黑料吃瓜网 All Winter with These Favorite 奥辞尘别苍鈥檚 Tights and Pants appeared first on 黑料吃瓜网 Online.

We are experiencing one of the most thrilling eras in the history of running shoes. In recent years, cutting-edge materials, innovative geometries, and creative combinations of foams, plates, fabrics, and soles have resulted in faster, lighter, and more comfortable models than ever before.

The good news is that runners now have an abundance of options. A multitude of choices, however, can sometimes lead to decision paralysis. To help find the perfect running shoe, we鈥檝e tested over 100 pairs of new and updated models with a diverse team of over 20 testers.

Whether you鈥檙e seeking a fast-footed road running shoe to boost your race performance or a plush trainer that makes the final mile of your long run enjoyable, you鈥檝e come to the right place. These shoes will help you rediscover the joy of running.

At a Glance

Training Shoes

• Best All-Around: New Balance Balos ($200)
• Best Cushioned Trainer: Asics Superblast 2 ($200)
• Best Distance Trainer: Brooks Hyperion Max 2 ($180)
• Best Value: Skechers GOrun Razor 5 ($130)
• Best Lightweight Trainer: Under Armour Velociti 4 ($130)
• Best Super Trainer: Puma Deviate Nitro 3 ($160)
• Best for Recovery Runs: Hoka Skyward X ($225)
• Best Natural Ride: Topo Athletic Cyclone 2 ($150)
• Best Eco-Friendly Ride: Veja Condor 3 ($200)
• Most Stylish+High Performance: Tracksmith Eliot Runner ($198)

Stability Shoes

• Best All-Around: Brooks Glycerin GTS 21 ($160)
• Best Plush Stability: Asics GEL-Kayano 31 ($165)
• Best Lightweight Stability: Brooks Hyperion GTS 2 ($140)

Racing Shoes

• Editors鈥� Choice/Best Overall Super Shoe On Cloudboom Strike ($280)
• Best Marathon Racer: Nike Alphafly 3 ($285)
• Best For Shorter Road Races: New Balance FuelCell Supercomp Pacer v2 ($200)

Trail Running Shoes

Tips and How We Test

• How to Choose a Road Running Shoe
• How We Test
• Meet Our Lead Testers

All gear in this guide was tested by multiple reviewers. When you buy through our links, we may earn an affiliate commission. This supports our mission to get more people active and outside. Learn more.

Best Training Shoes

Best All-Around

New Balance Balos

Weight: 9.2 oz (尘别苍鈥檚), 7.3 oz (wo尘别苍鈥檚)
Stack Height: 38.5鈥�32.5 mm
Drop: 6 mm
Sizing: 7-13, 14, 15, 16, regular and wide (尘别苍鈥檚); 5-11, 12, 13, regular and wide (wo尘别苍鈥檚)

Pros and Cons
鈯� Stable despite a soft midsole
鈯� Smooth-rolling ride heel-to-toe
鈯� Surprisingly fast for such a cushioned shoe
鈯� Some found the ride sloppy at 10K pace or faster

It鈥檚 rare that all our testers agree on a shoe, let alone one as soft and highly cushioned as the Balos. Shoes this soft typically lead some of our testers who favor more stable, grounded shoes to find faults like听instability and a mushy feel.

The New Balance Balos is that rare diamond that every tester gave glowing reviews. One tester boldly called the Balos 鈥渢he best premium training shoe ever made,鈥� adding it 鈥渙ffers a unique combination of a light, flexible, soft, responsive cushioning and a rocker that promotes speed and comfort on uptempo runs.鈥�

The secret to its success is the thick stack of ultra-soft and hyper-responsive PEBA midsole foam with a dramatic heel-to-toe rocker profile that facilitates a smooth roll and forward propulsion. The foam, said one tester, is 鈥渨ell-balanced鈥攕oft and responsive, providing comfort, structure, and a bit of bounce without feeling overly squishy.鈥� One might think this much foam underfoot would feel numbing, yet the Balos retains a surprisingly good ground feel, partially due to the flexible, ground-contact EVA sole with only small strips of firmer rubber on high abrasion areas of the heel and toe.

The plate-less, flexible midsole let the thick sole work with our feet rather than dictating movement paths or creating an unstable platform. Gear editor Jonathan Beverly, who usually prefers lower-stacked shoes, noted, 鈥淭he foam adapted to my changing foot shape and moved with me, making it feel like I was enveloped by the sole rather than just standing on it, with no hint of instability to either side.鈥�

Testers unanimously agreed that the Balos offered impressive pace versatility鈥攆rom slow, easy runs to threshold efforts, even serving as a race-day shoe for some. One tester noted, however, that at 10K pace or faster the midsole seemed to take too much time to compress and rebound, making push-offs sloppy.

Complementing the plush underfoot feel is a comfortable creel mesh upper that鈥檚 highly breathable. Another tester noted that the nicely padded tongue and heel collar make it “easy to lock down the laces on the Balos and secure your foot for maximum comfort during your run.” With its well-cushioned underfoot feel and peppy persona, the New Balance Balos won over our most finicky testers, even ones who had sworn off max-cushioned models, to earn best all-around honors.

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Honorable mentions: , ,

Best Cushioned Trainer

Asics Superblast 2

Weight: 8.8 oz (unisex)
Stack Height: 45-37 mm
Drop: 8 mm
Sizing: 3.5-13 (尘别苍鈥檚); 5-14.5 (wo尘别苍鈥檚)

Pros and Cons
鈯� Outstanding cushioning-to-weight ratio
鈯� Responsive for such a highly cushioned shoe
鈯� Great fitting upper
鈯� Can feel bulky due to the large size

It’s clear there’s a growing trend in running shoes: the more cushioning, the better. The Asics Superblast 2 completely leans into this notion. Sporting a whopping 45 millimeters of foam under the heel, not only did Asics not skimp on the amount, but they went with two layers鈥攕ofter over firmer鈥攐f their highest-performing PEBA foams.

One tester called the foam combo 鈥渇antastically well engineered and executed,鈥� while another said, 鈥渧ery few shoes offer such a lightweight, stiff, stable, highly cushioned, and super-responsive running platform.鈥� The ride is every bit as lively as it is plush. Despite lacking a plate, the Superblast 2鈥檚 soft midsole doesn鈥檛 feel mushy and offers a surprisingly sturdy platform, thanks to its wide base.

Testers appreciated the stable ride but found the wide, relatively stiff sole made their gait feel clunky when turning over faster. 鈥淚ts bulk and rigidity numb my proprioception and hold back my performance,鈥� said one tester about attempting to run fast in the shoe. Runners who like a more sensitive, flexible ride should look elsewhere.

Right out of the box, the Superblast 2 fit true to size for all our testers, with one noting it had “plenty of forefoot room and excellent midfoot lockdown.” The stretchy woven upper and padded heel counter provided ample comfort for even the longest runs, all while keeping us cool.

Honorable mentions: Hoka Skyward X, ,

Best Distance Trainer

Brooks Hyperion Max 2

Weight: 9.1 oz (尘别苍鈥檚), 8.3 oz (wo尘别苍鈥檚)
Stack Height: 36-30 mm
Drop: 6 mm
Sizing: 7-13,14,15 (尘别苍鈥檚); 5-12 (wo尘别苍鈥檚)

Pros and Cons
鈯� Highly responsive midsole
鈯� Quick-rolling ride
鈯� Great fitting upper
鈯� Midsole may feel firm to some

As the more cushioned sibling to the Hyperion 2, the Hyperion Max 2 is a higher-stacked, lightweight uptempo shoe ideal for long tempos and faster-paced long runs. Gaining four millimeters more nitrogen-infused EVA foam underfoot than the first version, the midsole isn鈥檛 the bounciest we鈥檝e tested, but what it lacks in bounce it more than makes up for in liveliness.

Those who like a firmer, more responsive ride over a squishy, bouncy one will feel right at home, and even our tester who usually prefers soft, trampoline-like running shoes found pleasure in the Hyperion Max 2鈥檚 quick-rolling feel. The peppy ride, enhanced with a semi-flexible embedded plate, shined on up-tempo days, but even at all-day paces, the Hyperion Max 2 felt smooth, comfortable, and supportive, making it a worthy candidate as an everyday trainer when racking up miles.

The most significant improvement is the new Jacquard mesh upper. Testers universally praised its high breathability, one noting how it kept feet cool even during a 90-degree, humid East Coast summer run. As expected from an uptempo shoe, the upper is minimal to reduce weight, yet one tester noted it “fits and feels like a sock.” Even our self-described “cranky person” when it comes to tongues, lacing, and heel security found no issues with the upper. “The sawtooth laces stay secure from the moment you tie them until you鈥檙e done, and they don鈥檛 irritate the instep at all,” he said.

Honorable mentions: , ,

Best Value

Skechers GOrun Razor 5

听(Available late October 2024)

Weight: 8 oz (尘别苍鈥檚), 6.4 oz (wo尘别苍鈥檚)
Stack Height: 30鈥�26 mm
Drop: 4 mm
Sizing: 7-14 (7H-12H) (尘别苍鈥檚); 5-11 (5H-9H) (wo尘别苍鈥檚)

Pros and Cons
鈯� Fun, lively midsole
鈯� Suitable for a wide range of paces
鈯� Premium foam and carbon-infused plate at a value price
鈯� Fit issues for some testers

We’ve been big fans of Skechers ever since the brand introduced its supercritically blown EVA midsole, known as Hyperburst, back in 2019. In the ensuing years, they鈥檝e continued to improve the ultra-light, responsive foam, with Hyperburst Pro, found in the Razor 5, the newest version. Testers approved.

“Hyperburst Pro is easily one of the best, if not the best, cushioning materials on the market,” said one tester. The supercritical process uses CO2 and nitrogen heated to a critical state between gas and liquid to expand TPU with gas bubbles, creating a lightweight, springy feel that pushes back energetically from the moment of impact. Embedded in the Razor 5鈥檚 midsole is a carbon-infused forefoot plate that鈥檚 more flexible than most, providing a bit of stability and snappy bite off the toes without feeling stiff or controlling.

Despite being one of the lowest profile shoes in the test, the Razor 5 shines as an everyday trainer. “It’s an excellent go-to shoe for just about everything鈥攍ong runs, hill workouts, speed sessions, and daily mileage,” one tester said. The flexible sole allows your feet to move naturally, while the uber-responsive foam provides just enough cushioning to protect you while enabling ground-sensitive proprioception.

The one knock we have is that the rather low-sitting heel collar, combined with the thin laces and tongue, create a sub-par fit for some. One tester kept having to readjust his laces to feel secure.

Still, despite the upper issues, the Skechers Razor 5 is easily the best price-to-value shoe you can buy today. It鈥檚 so versatile, one tester said, 鈥淚f you have to take a single shoe with you on a trip, one that can suffice for an easy run or a tempo effort, take the Razor 5鈥�.

Honorable mentions: ,

Best Lightweight Trainer

Under Armour Velociti 4

Weight: 7.7 oz (men), 6.9 oz (women)
Stack height: 30鈥�22尘尘
Drop: 8 mm

Pros and Cons
鈯� Lightweight and flexible
鈯� Nimble underfoot feel
鈯� Comfortable upper
鈯� Toebox is a bit shallow for some

With the absence of rubber on the outsole and a clean, smooth upper, this shoe just looks lightweight and comfortable鈥攁nd it is. Testers commented on its immediate comfort鈥攐ne even wore it on a 10-mile road run out of the box and reported zero hot spots. The knit upper morphs around a range of foot shapes, while the heel collar securely holds our feet for a secure ride.

The shoe’s ride is low and firmly responsive, at least compared to most in this era of oversized, high-cushion midsoles. But the lively cushioning, combined with a flexible outsole (again, no rubber, just exposed UnderArmour FLOW foam), had us enjoying how the Velociti 4 gave us a feel for the ground beneath us, in a springy, connected way.

One tester raved about this shoe鈥檚 capability during 400-meter repeats on a rubber track: 鈥淭he lightness of the shoe, the great fit, and the sole seemed to combine to pull out my best form and let me get in a great groove for a track workout,鈥� she said. Another brought two pairs of shoes to test on a trip to Chicago鈥攖hese and a more cushioned model鈥攁nd never wore the other because the Velociti 4 put such a pep in his step while darting nimbly through pedestrians on the River Walk and striding out on the lakefront.

Honorable mentions: , , ,

Best Super Trainer

Puma Deviate Nitro 3

Weight: 9.3 oz (尘别苍鈥檚), 7.6 oz (wo尘别苍鈥檚)
Stack height: 39鈥�29 mm鈥�
Drop: 10 mm

Pros and Cons
鈯� Lively and stable dual-foam midsole
鈯� Smooth and snappy roll from carbon-fiber composite plate
鈯� At least 20 percent of the upper made with recycled materials
鈯� Giant 鈥淣ITRO鈥� branding on upper
鈯� Tongue tends to buckle when laces tightened around narrow feet

Testers concurred that the Deviate Nitro 3 ran as smoooooth as butter, thanks to Puma鈥檚 proprietary nitrogen-infused midsole, combined with a slightly flexible, forked, carbon-fiber composite plate, and a slightly rockered shape. The midsole is split into two layers, a soft, bouncy PEBA foam above the plate, and a firmer, stable and responsive TPEE foam below it. One tester who describes herself as a heel striker at all-but-sprinting says her gait felt remarkably efficient and fluid in this shoe. Another raved: 鈥淭hey nailed the perfect cushioning. It feels both responsive in the heel and the forefoot with a great energy/propulsive return.鈥�

Despite a fairly low-volume fit, the Deviate Nitro 3 worked for a range of foot shapes among our test pool, many calling it 鈥渟uper comfortable,鈥� and one saying, 鈥淚t鈥檚 like wearing a slipper.鈥� One narrow-footed tester, however, complained that the lightly padded tongue buckled when she cinched the laces down.

We reached for this shoe for fast efforts, either in training or racing, and appreciated the stability afforded by the plate and the comfort-giving properties of the foam on longer runs as well.

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Honorable mentions: , ,

Best for Recovery Runs

Hoka Skyward X

Weight: 11.3 oz (尘别苍鈥檚), 9.2 oz (wo尘别苍鈥檚)
Stack height: 48鈥�43 mm鈥� (尘别苍鈥檚), 46鈥�41 mm (wo尘别苍鈥檚)
Drop: 5 mm
Sizing: 惭别苍鈥檚 7鈥�15; 奥辞尘别苍鈥檚 5鈥�12

Pros and Cons
鈯� Forgiving platform reduces fatigue
鈯� Carbon plate keeps the ride lively
鈯� Deep sidewalls provide stability
鈯� A bit on the heavy side, in weight and in price

If you thought Hoka running shoes couldn鈥檛 get any more ridiculously fat, think again: The new Skyward X has the highest stack height of any Hoka to date (and has the tallest midsole of any running shoe we are aware of). The whopping amount of midsole foam extends up and around the sides of the foot鈥攁 bucket seat-like effect that added support and kept us from tipping over on what looks like platform shoes.

But the Skyward X isn鈥檛 all mushy cush. The lively PEBA foam encases a convex carbon fiber plate that is said to compress with each foot strike and rebound energy as you push off. While we can鈥檛 confirm the exact action of what happens in the midsole of this shoe, we can say that the outcome was reduced fatigue.

We reached for this mega shoe when we were feeling beat up. 鈥淚 feel well-cushioned with every step but also don鈥檛 feel like I鈥檓 sinking into the road,鈥� said a tester who鈥檚 run 11 marathons. 鈥淚t seems to be cushioned with this wonderful technology throughout my foot. My body feels great during and after runs in this shoe.鈥�

Honorable mentions: , , , ,

Best Natural Ride

Topo Cyclone 2

Weight: 6.9 oz (尘别苍鈥檚), 5.5 oz (wo尘别苍鈥檚)
Stack Height: 28鈥�23 mm
Drop: 5 mm
Sizing: 8鈥�12 (尘别苍鈥檚); 6鈥�11 (wo尘别苍鈥檚)

Pros and Cons
鈯� Comfortable, bouncy cushioning
鈯� Ultralight
鈯� Flexible, close-to-the-ground feel
鈯� Too minimal for some

For some runners, today鈥檚 supershoes feel overbuilt鈥攖he plate is too stiff, the midsole too tipsy, and the rocker too aggressive. The Topo Cyclone 2 presents an alternative formula, combining today鈥檚 cutting-edge foam technology with a simplified, low-profile underfoot experience. One tester described the Cyclone as 鈥渁 shoe that moves like a minimalist model and provides a stable, proprioceptive ground connection while cushioning and bouncing like a supershoe.鈥�

Despite the low, flexible, minimalist feeling, the midsole still provides plenty of cushioning underfoot for effective shock absorption. Even one tester who favors thick-soled, stiff, maximum-cushioned shoes appreciated the lightness and high-energy rebound provided by the full Pebax midsole.

Sitting atop the super-powered sole is a thin, airy, engineered mesh upper that鈥檚 tailored for a secure midfoot wrap and a wide anatomical toe box. 鈥淭he fit is comfortably snug and welcoming at 5k pace or slower,鈥� praised one tester, who also noted, however, that he found the wide forefoot felt slightly 鈥渟loppy鈥� as he approached top-end speeds. One tester summed it up: 鈥淭he Cyclone 2 is a lightweight speed and race-day shoe that lets your foot control the shoe, not鈥攍ike with so many of today鈥檚 carbon-fiber super shoes鈥攖he other way around.鈥�

Read our full review of the Topo Cyclone 2.

Honorable mention:

Best Eco-Friendly Ride

Veja Condor 3

Weight: 10 oz (men), 8.2 oz (women)
Stack Height: 37鈥�29 mm
Drop: 8 mm
Sizing: 8-12 (尘别苍鈥檚); 6-11 (wo尘别苍鈥檚)

Pros and Cons
鈯� Comfortable fit
鈯� Smooth transitions
鈯� Sustainable manufacturing
鈯� Pricey
鈯� Upper a bit baggy for narrow feet

The Veja Condor 3 brings sustainably-made footwear to new levels of performance. Smart usage of renewable materials results in a versatile shoe that we enjoyed on both roads and mild trails. The midsole blend includes 43 percent sugarcane-base EVA and 27 percent Amazonian rubber in an ample stack of 37 mm under the heel and 29 mm under the forefoot, making it a highly cushioned shoe with a lively rebound. A full-length 鈥淟-Foam鈥� insert (made of 65 percent natural latex and 35 percent synthetic latex) is meant to absorb shock and dampen vibration, and testers reported it succeeded

One tester said, 鈥淭his shoe has a balanced level of cushioning that straddles the line between soft and responsive.鈥� Another noted that there鈥檚 nothing compromised in terms of performance despite the environmentally conscious materials and build. 鈥淭he midsole compares with many of today鈥檚 softly cushioned, bouncy foams, and the geometry鈥攚ith raised sidewalls, compression grooves, and a moderate rocker鈥攄elivers smooth and stable landings and transitions,鈥� he said.

The 100-percent recycled polyester engineered mesh upper secured our feet, though the fit is a bit wide. A padded collar and external heel clip made of castor-oil-based Pebax Rnew lock-in the heel before opening to a flared forefoot, making the neutral shoe feel stable. The highly breathable mesh is reinforced by glued-on TPU overlays that add to the secure foothold and enhance durability. With its bio-based materials and smooth ride on a variety of surfaces, this is a feel-good shoe in every sense.

Most Stylish+High Performance

Tracksmith Eliot Runner

Weight: 9.2 oz (尘别苍鈥檚), 8.0 oz (wo尘别苍鈥檚)
Stack Height: 33.5鈥�24.5 mm
Drop: 9 mm
Sizing: Unisex shoe, M4/W5.5鈥揗13/W14.5

Pros and Cons
鈯� Stylish enough for fancy casual wear
鈯� Step-in comfort
鈯� Wide versatility of paces and ranges
鈯� Can feel a tad soft for fast efforts
鈯� Low-volume fit

This shoe cushions plenty for long runs, feels peppy and spry enough for tempo efforts, inspires quick quarter-mile efforts on the track, and can be worn casually on the daily. It does it all.

Underfoot comfort and cush comes from a combination of a soft, super-thick (three times the norm) sockliner layered over a slightly denser midsole, both made of Pebax鈥攖he premier shock-absorbing compound of the hour, usually found in marathon-racing supershoes. The sockliner aims to mimic the feel of running on fall leaves or soft dirt (and does), while the firmer midsole is designed to compress just enough to encourage underfoot pop (and does). The fit leans low-volume from top to bottom, adding to a sleek feel, while a secure heel hold tapers out to a slightly wider toe box.

The engineered mesh upper sports soft and retro-stylish synthetic suede around the heel collar and lacing eyelets, and achieves structure with a simple sash at the midfoot. This is a comfortable, capable, and great-looking shoe that we鈥檙e mildly obsessed with.

Best Stability Shoes

Best All-Around Stability

Brooks Glycerin GTS 21

Weight: 10.5 oz (men’s), 8.9 oz (wo尘别苍鈥檚)
Stack Height: 38鈥�28 mm (forefoot)
Drop: 10 mm
Sizing: 7-15, medium and wide (尘别苍鈥檚); 5-12, medium and wide (wo尘别苍鈥檚)

Pros and Cons
鈯� Streamlined fit
鈯� Smooth, stable cushioning
鈯� Minimal bulk-to-support ratio
鈯� A tad stiff

The Glycerin GTS 21 is a fantastic workhorse of a shoe; both plush and stable, it鈥檚 a reliable, supportive training partner from daily jaunts to long, slow, distance runs. Step-in comfort comes from a soft, flexible knit upper material that, joined with a thickly padded tongue and heel collar, enveloped our feet comfortably. 鈥淭his shoe had good breathability with the soft mesh fabric,鈥� said Boulder-based tester Kat D鈥橝ngelo, who added, 鈥淭hey keep airflow throughout my feet to keep them cool.鈥�

The midsole, which gained two millimeters of nitrogen-infused, EVA-rubber blend foam without adding weight, had our testers using words like 鈥渧ibrant鈥� and 鈥渟mooth, controlled, and springy.鈥� The stable ride comes from a wide base and Brooks鈥� GuideRails, a non-intrusive strip of denser foam on the arch side of the shoe plus elevated midsole sidewalls on both sides, designed to gently guide the foot to stay in its preferred movement path even when fatigued. 鈥淭hey don鈥檛 have the zing of a super-trainer, but they let you relax and forget about your feet and shoes,鈥� said a masters runner with lots of miles on his legs.

We felt stable, secure, supported, and comfortable in these shoes for miles on end, making them a great choice for marathon training or other situations鈥攍ike getting back into running after a break鈥攖hat require a build-up in mileage.

Honorable mentions: ,

Best Plush Stability

Asics GEL-Kayano 31

Weight: 10.7 oz (尘别苍鈥檚), 9.2 oz (wo尘别苍鈥檚)
Stack Height: 40鈥�30 mm (尘别苍鈥檚); 39鈥�29 mm (wo尘别苍鈥檚)
Drop: 10 mm
Sizing: 惭别苍鈥檚 6-16; 奥辞尘别苍鈥檚 5-13

Pros and Cons
鈯� Well-cushioned sole and upper
鈯� Smooth rolling ride
鈯� Stable without being firm or stiff
鈯� Somewhat heavy

Our testers were big fans of the Asics GEL-Kayano 30, which was a big departure from previous versions of the franchise shoe and a great example of how shoe companies have been rethinking the traditional strategies to provide stability. The Kayano 31 built on the success of the 30, and we love it even more. 鈥淪ince the Kayano is a stability shoe,鈥� said a tester, 鈥淚 expected it to feel harder. But I was very pleasantly surprised at the high level of cushioning.鈥�

Like the 30, the 31 has a wide midsole and significant heel bevel, a flared sole under the forefoot, and soft, high-energy foam under the arch where we鈥檙e used to finding a firm medial post. Rather than attempting to block rotational movement, Asics says the bouncy insert, in combination with the shoes鈥� geometry, is designed to reduce the time at peak pronation and gently guide an over-rotating foot back into a more neutral position as it transitions from heel to toe-off.

The 31 boasts a new, engineered mesh upper that provided a great fit, regardless of foot shape. Testers loved how the upper 鈥渕orphs鈥� and 鈥渉ugs鈥� their feet, and raved about the plush comfort of the padded tongue and heel collar, as well as the cushioning underfoot. Also improved is the rubber outsole, which we found grippy on wet roads. This is a great update to an already reliable stability shoe that runs smoothly, responsively, and comfortably.

Best Lightweight Stability

Brooks Hyperion GTS 2

Weight: 7.6 oz (尘别苍鈥檚), 6.9 oz (wo尘别苍鈥檚)
Stack Height: 31.5鈥�23.5 mm
Drop: 8 mm
Sizing: 惭别苍鈥檚 7鈥�15; 奥辞尘别苍鈥檚 5鈥�12

Pros and Cons
鈯� Lightweight
鈯� Low-profile, agile-feeling, and supportive ride
鈯� Highly breathable upper (could feel cold in winter)
鈯� Can feel too squishy in the heel for some

We loved the first-iteration Hyperion GTS for its lightweight comfort and springy, nitrogen-infused cushioning that one tester described as 鈥渇un and fast.鈥� The second version is updated with a new midsole compound鈥攏itrogen-infused DNA Flash v2鈥攚hich Brooks says is lighter weight and more responsive than its predecessor. We concur鈥攐ne tester described it as 鈥渟nappy,鈥� while another remarked on how it seems to push back while compressing and offers impressive rebound.

The GTS 2 still features stabilizing guide rails along the sides of the heel鈥攁 raised extension of the midsole foam on the outside, a firmer TPU piece on the inside鈥攖o help reduce heel shift and rotation for runners whose stride strays excessively inward or outward, especially towards the end of their run as a result of fatigue.

We appreciated the feeling of support while still being able to run smoothly and speedily when we wanted to up the effort. 鈥淚鈥檇 definitely speed train in these,鈥� said a tester. 鈥淭hey鈥檙e responsive, nimble, and light.鈥� These shoes are ideal for any runner looking for a daily trainer or racer that gives them a connected ground feel without being minimal. The cushioning is noticeable and lively, while the stability features are discreet. 鈥淚 found these easy to run in at any speed,鈥� said one. 鈥淭hey鈥檙e very responsive to whatever I feel like doing in them.鈥�

Best Racing Shoes

Editors Choice/Best Overall Super Shoe

On Cloudboom Strike

Weight: 7.7 oz (尘别苍鈥檚), 6.6 oz (wo尘别苍鈥檚)
Stack Height: 39.5鈥�35.5 mm
Drop: 4 mm
Sizing: 7-13, 14 (尘别苍鈥檚); 5-11 (wo尘别苍鈥檚)

Pros and Cons
鈯� Highly cushioned, bouncy midsole
鈯� Performs well from marathon pace to 5K pace
鈯� Upper resists moisture
鈯� Fits long

Carbon-fiber-plated super shoes are a dime a dozen these days. Nearly every brand now offers its version of these high-tech racing shoes, and most are on their third or fourth generation, tempering our excitement whenever a new update drops. Amidst the flood of revamped models this year, however, there stood a gem鈥攁 brand new supershoe that rivals the best: the On Cloudboom Strike.

After the underwhelming performance of its predecessor, the firm, somewhat clunky Cloudboom Echo series, the Cloudboom Strike is a total redemption story鈥攁 zero-to-hero journey that took our testers by surprise. From the moment you put it on, it’s clear that the Cloudboom Strike is an entirely different shoe from the Cloudboom Echo, starting with the Strike鈥檚 soft underfoot feel.

Restricted by the 40-millimeter stack height limit set by World Athletics, On’s engineers stripped away all non-essential elements to maximize the amount of their ultra-bouncy PEBA foam, Helion HF hyper underfoot. Inside, instead of a traditional flimsy insole, there’s a removable thick layer of PEBA foam resting directly on the carbon fiber plate. Plus, the upper is stitched directly onto the plate, eliminating the need for a strobel board. The result is more high-performing foam in the same 40-millimeter stack, which delivers a plush, cushioned feel and gives the impression of more thickness than there actually is.

The shoe is remarkably versatile in terms of pace range, as our lead tester found out during a 5k race. Often, thick-soled super shoes can feel bulky and cumbersome at faster paces. Not the Cloudboom Strike. The shoe cycled through his gait with ease, responding at the drop of a hat when needed. The ride felt equally comfortable on easy runs, marathon pace workouts, and tempo efforts. And, despite weighing roughly the same as many competitor supershoes, the Cloudboom Srike feels lighter on the run, almost as if it鈥檚 not there.

The thin, flexible, one-piece mesh upper is comfortable and repels moisture well. A sewn-in overlay cage system, attached to thin, sticky laces, makes it easy to dial fit and ensure your foot is firmly situated in the driver’s seat. Note the fit is long, enough that it鈥檚 worth considering sizing down half a size.

Like most super shoes, the Cloudboom Strike isn鈥檛 immune to instability issues. The tall stance and soft underfoot feeling can feel wobbly at times, particularly for beginner runners who spend more time on the ground.

Having tested every super shoe on the market, it takes a lot to impress us. But the On Cloudboom Strike had us grinning ear to ear with its lively, fun, and incredibly bouncy ride.

. .

Best Marathon Racer

Nike Alphafly 3

Weight: 7.8 oz (men), 6.2 oz (women)
Stack Height: 40鈥�32 mm
Drop: 8 mm
Sizing: 6-15 (尘别苍鈥檚), 5-12 (wo尘别苍鈥檚)

Pros and Cons
鈯� Bouncy, trampoline-like ride
鈯� Works for a wide range of runners
鈯� Lighter weight than previous versions of the AlphaFly
鈯� Heel can feel unstable
鈯� Can be hard to find in specific sizes

We鈥檝e run in all three versions of the AlphaFly to date and think this third iteration is a great update. Subtle adjustments to the shoe’s geometry, including a wider footprint and carbon fiber plate, paired with repositioned Air Zoom units and strategically sculpted midsole, give the Alphafly 3 a distinctly different feel from its predecessor, which many found heavy and clunky compared to the original. This shoe again feels bouncy, fun, and fast.

Complementing the cush and rebound of ZoomX (Pebax) foam and Air Zoom units (pockets of compressed air and tensile threads) is a full-length carbon fiber plate that gives the shoe extra snap and adds a touch of appreciated stability that even the most efficient runners can benefit from when fatigued (marathon, anyone?). One of our more competitive testers praised the Alphafly 3 for its bouncy, energy-saving ride and says she鈥檒l wear no other shoe for races longer than 10 miles. Another speedy tester noted, 鈥淓ven running as fast as 5k pace, I found the Alphafly responded quickly, encouraging a fast turnover.鈥� Some slower runners noted, however, that landing on the Alphafly鈥檚 sculpted heel can create a feeling of instability until the plate is engaged at the midfoot roll.

The upper of the Alphafly 3 is a lightweight, super-breathable mesh with an integrated tongue and thin, notched laces that pull tight and stay tied. Our feet were comfortable and secure without any pressure points on top of the ready-to-fly platform. We love that this shoe got lighter than its previous versions, which adds to its race-readiness.

Read our full review of the Alphafly 3. .

Honorable mention: , , ,

Best For Shorter Road Races

New Balance FuelCell SuperComp Pacer v2

Weight: 6.9 oz (尘别苍鈥檚), 5.9 oz (wo尘别苍鈥檚)
Stack Height: 33鈥�25 mm
Drop: 8 mm
Sizing: 7-13, 14, regular and wide (尘别苍鈥檚); 5-11, 12, regular and wide (wo尘别苍鈥檚)

Pros and Cons
鈯� Excellent ground feel
鈯� Snappy, propulsive ride
鈯� Air mesh upper breaths well
鈯� Runs a bit short in length

Short races like the 5K or 10K call for a lightweight, snappy shoe that鈥檚 quick and agile. No shoe we tested met these criteria better than the New Balance FuelCell Pacer v2. Underfoot, the short-distance crusher features a PEBA foam for a ride that鈥檚 鈥渇ast, nimble, and has plenty of cushioning,” one tester said. Embedded in the uber-soft, ultra-responsive foam is a curved carbon fiber plate that controls the foam and enhances forward propulsion. 鈥淭he shoe felt bouncy but not in an energy-robbing way,鈥� noted one tester.

For runners who find today鈥檚 thick-soled super shoes overly cushioned and lacking ground feel, the Pacer v2鈥檚 lower stack height鈥�32 millimeters in the heel and 24 millimeters in the forefoot鈥攐ffers a refreshing change. It provides excellent connection and sensitivity while delivering a lightly cushioned, snappy ride.

The upper features a single layer of engineered mesh that further adds to the shoes鈥� lightweight and nimble persona. Testers unanimously agreed that the airy mesh, with ample ventilation, performed exceptionally well in hot and humid conditions. A few testers noted the shoe ran a tad short in length, but provided plenty of volume. If you鈥檙e in between sizes it may be worth sizing up.

Note that while most will find the less-cushioned Pacer 2 best suited for shorter races, Olympian Emily Sisson wears this shoe in the marathon.

Honorable mentions: ,

How to Choose a Running Shoe

When choosing a road running shoe, the first step is to determine the type of running you’ll primarily be doing in them. Do you need a speedy racer, a shoe that offers comfort during long, slow jogs, or a versatile trainer that can handle various distances and paces?

Next, consider your preference for the feel of the shoe’s cushioning: do you like a soft, forgiving ride, a more energetic, bouncy sensation underfoot, or a firmer platform that provides better ground feel? With advancements in foams and technologies, many shoes today offer cushioning without compromising responsiveness or stability. However, each shoe balances these characteristics differently, providing a spectrum of options to choose from. The key to finding the perfect running shoe is choosing the one you鈥檙e most comfortable with.

Once you鈥檝e narrowed the search to a certain type of road shoe, you need to find a pair that complements your unique body and stride. Every runner鈥檚 body, gait, speed, experience, and ride preferences are different, so every runner will interact differently with each running shoe. The shoe that your best friend or your sister-in-law loves may be uncomfortable for you and make running feel slow, sluggish, or even painful. Finding the perfect pair of road running shoes is a seriously personal affair.

The process for choosing the best running shoes is a matter of finding the models that both fit your foot and also feel best when you鈥檙e running. To determine fit and feel, there鈥檚 no substitute for trying the shoes on and running in them.

Fit: Match Your Foot Shape

When assessing fit, first pay attention to length. You need room at the end of your toes as your feet lengthen during their dynamic movements on the run. A rule of thumb is to allow a thumb鈥檚 width between your longest toe and the end of the shoe. Runners often wear a running shoe a half or full size bigger than their street shoes.

Ensure that the shape of the sole and the upper matches your foot shape. The sole should be as wide or wider than your foot for the whole length, and match the curve of your arch comfortably. The shoe should hold your foot securely over the instep, while allowing the ball of the foot and the toes to splay and flex when you roll forward onto them. Your heel shouldn鈥檛 slip when you lift it, and the arch should be able to dome and lengthen naturally. Nothing should bind or rub as you roll through the stride.

Feel: Match Your Movement Path

If the shoe fits, it鈥檚 time to take them on a short run on a treadmill, around the store, or, ideally, down the block and back. Every running shoe has a unique ride created by the type and density of foam in the midsole and the geometry of that foam: its thickness, width, heel-to-toe drop, molded sidewalls or flares, and forefoot flexibility or rocker shape (plus, in an increasing number of models, the presence of and type of embedded plate). Each of these elements interact with each other and your stride to determine how the shoe reacts on landing, how much it cushions, how stably it supports, how smoothly it transitions from landing to toe off, and how quickly and powerfully it rebounds.

The best way to choose the shoes that complement your body and stride is to find the ones that feel right on the run. Benno Nigg, the world-leading biomechanics professor who , calls it the 鈥渃omfort filter,鈥� but makes clear it is far more than how plush the shoe feels when you step into it. What you want to assess is whether the shoe allows and supports the way your feet want to move, what Nigg calls your 鈥減referred movement path.鈥� In the right shoe, while running at your normal pace, you will touch down where you expect to land, roll smoothly and stably through the stride without noticing the shoe, feel both cushioned from and connected to the ground, and push off naturally, quickly, and powerfully. When this comes together you鈥檒l know that you鈥檝e found your pair.

It鈥檚 likely that several shoes will feel good on your feet. To find the most comfortable, it helps to compare them back to back, like an eye doctor will do with corrective lenses: flipping between 鈥淎鈥� or 鈥淏,鈥� 鈥�1鈥� or 鈥�2.鈥� You may also find that different shoes feel better at different paces or level of fatigue, and you may want more than one pair. In fact, research shows that wearing a variety of different shoes is one of the few to reduce injury risk as it appears to vary the stresses on your feet and joints.

What About Injury Prevention?

Running shoes have long been marketed and sold as prescriptive devices to help runners stay healthy, but there is correlating shoes, or any specific shoe properties鈥攍ike cushioning or pronation control鈥攚ith running injuries. Medical professionals say that it is highly difficult to determine whether a runner needs a certain type of shoe, and studies have shown that prescribing shoes using traditional methods like treadmill gait analyses or wet-foot arch height tests don鈥檛 consistently reduce injuries.

Don鈥檛 assume that you need more cushioning or more stability if you have sore joints, or if you鈥檙e a heavier runner, or if you鈥檙e a beginner鈥攅vidence doesn鈥檛 support many common beliefs. The best way prevent injury is find two or three different pairs that feel right on the run, ease into using them, and vary your shoes, your running surface and your pace regularly (plus avoid rapid increases in your training load and work on ).

How We Test

• Number of testers: 21
• Number of shoes tested: 117
• Number of miles: 17,000+ over a year

To test running shoes, we begin by researching every brand鈥檚 upcoming offerings for the coming season. We wind up with dozens of samples of the models (55 road shoes this season, 117 over the year) that are most promising鈥攏ot just for us, but for 19 testers that range in age, ability, running form, geographical location, and preferred shoe types. We try to put each tester in models from within the same category (e.g., neutral, stability, carbon fiber, zero drop or uptempo) so everyone can test apples-to-apples.

After three to six months of running in each model on paved roads, concrete multi-use paths, treadmills, sandy beach paths, dirt roads, and tracks at a variety of distances, paces, and weather conditions, our crew members report back with their assessments of fit, comfort, traction, cushioning, flexibility, stiffness, pop, what type of running the model is best used for, how the shoe compares to other models, and more. We also run in every shoe ourselves, and, combining all the tester feedback with years of personal experience, hone in on the best. This guide combines the best recent shoes with outstanding shoes still available from the past two test periods.

Meet Our Lead Testers

Lisa Jhung

Freelance journalist, editor, and author has researched, tested, and written about running shoes for the past decade and a half, much of that time for 黑料吃瓜网 and 黑料吃瓜网 Buyer鈥檚 Guides. She coordinates a fleet of female shoe testers out of Boulder, Colorado, and says her home office is a perpetual obstacle course of cardboard boxes and piles of running shoes. Lisa鈥檚 written about gear of all kinds for numerous national magazines as both an editor and freelancer, including a stint as the Shoes & Gear blogger and trail running microsite editor for Runner鈥檚 World.

A high school jumper and occasional sprinter/hurdler, she started running鈥攔eally running鈥攁fter walking off the collegiate volleyball team, and moved on to road and trail races of any distance, triathlons, adventure races, and mountain running. She鈥檚 happiest testing rugged trail shoes on gnarly terrain, and also loves a good neighborhood jaunt鈥ut is almost always looking for ribbons of dirt. Lisa is the author of Running That Doesn鈥檛 Suck: How to Love Running (Even If You Think You Hate It) and Trailhead: The Dirt on All Things Trail Running.

Cory Smith

passion for running started over 30 years ago in high school when he became the number six ranked runner in the nation at 3000 meters his senior year. After high school, he competed at Villanova University, earning two NCAA Division I Championship showings. Today, he鈥檚 determined not to let age slow him down and competes on the national master鈥檚 circuit, running a 4:12 (4:30 mile pace)) 1500 meters and 9:04 (4:52 mile pace) 3000 meters in 2021 at age 43. He prefers a hard track workout or tempo run over an easy long run any day but also appreciates a challenging trail or mountain run.

His obsession with running shoes started in 2014 when he wrote his first shoe review for Gear Institute. Since then, he鈥檚 tested and reviewed hundreds of running shoes, clothing, and gear for 黑料吃瓜网, Runner鈥檚 World, Footwear News, and other outlets. He has a soft spot for speedy shoes over heavy trainers but loves dissecting all shoes equally and thinking like a product engineer to explain the why behind every design detail. Cory is the Founder of , an online running coaching business, and since its inception in 2014, has coached runners鈥� to over 100 Boston Marathon Qualifying times.

Jonathan Beverly

Jonathan fell in love with running his freshman year of high school and quickly became fascinated with finding the perfect pair of running shoes. That quest got a boost when he became editor of Running Times in 2000 and started receiving every new model as they were released. The parade of shoes continued while he served as shoe editor for Runner鈥檚 World, then editor of PodiumRunner, and currently fitness gear editor at 黑料吃瓜网. Having now worn nearly every running shoe created in this century鈥攁nd a fair amount of those dating back to the early models of the 鈥�70s鈥攈e鈥檚 given up on finding the one best and now relishes the wide variety of excellent options.

Once a 2:46 marathoner regularly doing 50+ mile weeks, recent injuries and his age have reduced his volume by about half and slowed his easy training pace to around nine-minute miles鈥攂ut he says he still enjoys an uptempo workout or two each week. Beverly is the author of the book which explores how each individual鈥檚 gait鈥攁nd thus shoe preference鈥攊s unique. He enjoys getting scientists鈥� take on new shoe trends and trying to describe the nuances of each shoe鈥檚 ride.

The post The Best Running Shoes for Training and Racing appeared first on 黑料吃瓜网 Online.

While training undeniably has the biggest impact on your marathon performance, there’s one more thing you can do to ensure you’re ready to give your best on race day: invest in a pair of marathon racing shoes.

An effective marathon racing shoe can help reduce the repeated impact that miles after miles put on your legs while allowing you to get more energy out of each footstrike. Even more importantly, the right marathon racing shoe will provide you with a platform that is stable and cushioned enough to carry you through 26.2 miles in security and comfort. We鈥檝e spent the last year rigorously testing every option on the market to help you easily pick the perfect pair for you.

At a Glance

• Best Marathon Racing Super Shoes
• Best Non-Carbon-Plated Marathon Shoes
• Honorable Mentions
• Products to Avoid
• How to Choose Marathon Shoes
• FAQs
• How We Test
• Meet Our Lead Tester

If you buy through our links, we may earn an affiliate commission. This supports our mission to get more people active and outside. Learn more.

Best Marathon Racing Super Shoes

Seven years after the debut of the first super shoe, the thick-stacked, carbon-plated racers are ubiquitous at the front of every marathon and increasingly common among runners in the pack looking to optimize their performance. These shoes have been lab-proven to improve running economy by a few percentage points, making it easier to maintain a faster pace. Runners also report that, when running in a super shoe that complements their stride, they experience less muscular fatigue as well.

These are some of the super shoes that our testers found most comfortable and effective at marathon pace, but your experience may vary (as we found when we had three testers compare 16 super shoes in a ). Every super shoe boasts some sort of ultralight, hyper-responsive foam with an embedded, curved carbon-fiber plate鈥攂ut each delivers a surprisingly unique ride. You鈥檒l have to experiment to find one that gives you wings.

See our “How to Choose Marathon Shoes” section at the bottom of this article for more guidance on whether you should consider a super shoe and how to select a pair that works for your stride.

• Best Overall: Nike Alphafly 3 ($285)
• Runner-up: On Cloudboom Strike ($280)
• Most Stable: Asics Metaspeed Sky Paris ($250)
• Lightest: Adidas Adizero Adios Pro Evo ($500)
• Best Firm-Feel: Brooks Hyperion Elite 4 ($250)
• Bounciest: Hoka Cielo X1 ($275)
• Best Zero Drop: Altra Vanish Carbon 2 ($260)
• Best Trail: Adidas Terrex Speed Ultra ($220)

Best Overall Marathon Super Shoe

Nike Alphafly 3

Weight: 7.8 oz (men), 6.2 oz (women)
Stack Height: 40鈥�32 mm
Drop: 8 mm
Sizing: 6-15 (尘别苍鈥檚), 5-12 (wo尘别苍鈥檚)

Pros and Cons
鈯� Bouncy, propulsive midsole
鈯� Breathable, form-fitting upper
鈯� Lighter than ever
鈯� Difficult to get on/off
鈯� Unstable heel

Designed specifically for marathons, the Alphafly set a new standard as the fastest marathon shoe ever when Eliud Kipchoge wore them while breaking the 2-hour barrier in a staged marathon, clocking 1:59:40.2 in October 2019.

Now, in its third iteration, the Alphafly 3 continues to dominate as the ultimate marathon racing shoe. Designed with Nike鈥檚 Air Zoom Units in the forefoot and a PEBA-based midsole, our more competitive, efficient testers praised the Alphafly 3 for its bouncy, energy-efficient ride.

Subtle adjustments to the shoe’s geometry, including a wider footprint and carbon fiber plate, paired with repositioned Air Zoom Units and strategically sculpted midsole, give the Alphafly 3 a distinctly different feel from its predecessor. These changes effectively address some of the issues found in the Alphafly 2, which many felt was heavy and clunky compared to the original.

The new Alphafly 3 is surprisingly nimble, weighing in as the lightest Alphafly to date. Even running as fast as 5k pace, I found the Alphafly responded quickly, encouraging a fast turnover. That said, it may be too sharp of a tool for some runners, as those who require a stable stance may find it a bit wobbly, especially in the heel.

The redesigned Atomkit 3.0 upper is about as race-y as you can get鈥攅xtremely light and airy. Though a bit tough to put on because of its tightly woven mesh (like previous models), the new upper is highly breathable and secure, with sawtooth laces that stay tied tight throughout the marathon. You can read our full Alphafly 3 review here and how it compared to other racers in our .

Runner-up Marathon Super Shoe

On Cloudboom Strike

Weight: 7.6 oz (men), 6.6 oz (women)
Stack Height: 39.5鈥�35.5 mm
Drop: 4 mm
Sizing: 7-13, 14 (尘别苍鈥檚), 5-11 (wo尘别苍鈥檚)

Pros and Cons
鈯� Highly cushioned without sacrificing bouncy responsiveness
鈯� Outstanding cushioning-to-weight ratio
鈯� Somewhat unstable

A stark contrast to On鈥檚 previous carbon fiber racing shoe, the firm-feeling Cloudboom Echo, the Cloudboom Strike is soft, bouncy, and fun to run in. Runners who can maintain their balance on what is a fairly unstable platform are rewarded with a lively, highly cushioned ride that鈥檚 comfortable and responsive, making it ideal for long-distance efforts.

The secret to the Strike’s sweet ride lies with the insole. On swapped out the traditional Strobel (a thin layer connecting the upper to the sole) and sockliner for a thick, removable layer of high-energy PEBA foam, thus increasing the amount of performance-enhancing foam underfoot. The result is a legal racer with cushioning that feels like it exceeds the World Athletics鈥� maximum stack height.

The smooth, ultra-cushioned ride is surprisingly quick for such a thick shoe, responding nimbly even when exceeding 5k pace. The shoe accommodated both long-striding testers and those who prefer to turn over faster.

The Cloudboom Strike fit runs long enough that you might consider sizing down by half a size. However, the one-piece mesh upper, which breathes well and effectively repels moisture, easily cinches down for a secure foot hold. You can read our full Cloudboom Strike review .

Most Stable Marathon Super Shoe

Asics Metaspeed Sky Paris

Weight: 6.5 oz (unisex)
Stack Height: 39.5鈥�34.5 mm
Drop: 5 mm
Sizing: 3.5-13 (尘别苍鈥檚), 5-14.5 (wo尘别苍鈥檚)

Pros and Cons
鈯� Wide, stable stance
鈯� Extremely lightweight
鈯� Versatile ride
鈯� Stiff heel counter can be uncomfortable

The Asics Metaspeed Sky Paris gives runners the best of both worlds鈥攁 highly energetic, cushioned feel and a stable ride. Super shoes鈥檚 tall, thick midsoles often create a wobbly sensation, forcing your stabilizing muscles to work harder to maintain balance.

The key to the Metaspeed Sky Paris鈥檚 stability is its wide base under the forefoot, coupled with an updated, wider carbon fiber plate. This makes the Metaspeed Sky Paris an excellent choice for beginner, intermediate, or unstable runners who want to enjoy the benefits of super shoe technology while still having a supportive, predictable platform. One back-of-the-pack tester noted that the broad base provided a 鈥渟mooth ride, and the running dynamics worked extremely well with my foot and my own personal gait.鈥�

The shoe鈥檚 stability, however, doesn鈥檛 compromise its stride-lengthening performance for experienced, efficient marathoners. Testers found that the Metaspeed Sky had the ability to work well for a wide range of runners and paces.

The shoe also has a new, more pliable and comfortable mesh upper and midsole foam that鈥檚 approximately 8 percent lighter and, Asics says, has an 8.2 percent better energy return over the previous model. The best part: The shoe got nearly an ounce lighter, making it one of the lightest marathon-racing options. You can read more about the Asics Metaspeed Sky Paris in our .

Lightest Marathon Super Shoe

adidas Adizero Adios Pro Evo 1

Weight: 4.6 oz (unisex)
Stack Height: 38鈥�32 mm
Drop: 6 mm
Sizing: 5-10 (尘别苍鈥檚), 6-11 (wo尘别苍鈥檚)

Pros and Cons
鈯� Extremely light
鈯� Best cushioning-to-weight ratio on the market
鈯� Energetic forward roll
鈯� Lacks durability for heavy and inefficient runners

The groundbreaking adidas Adizero Adios Pro Evo 1 shatters the mold as the lightest super shoe ever made, weighing nearly 2 ounces less than the next lightest super shoe. Yet from the outset, I was amazed that a shoe this light could have this much cushioning.

The Pro Evo 1鈥檚 rocker is long and aggressive, curving up to a high toe spring (elevation of the toe box). Initially, at well-below marathon speeds, it felt forced and unnatural. However, once I picked it up to around marathon pace and my toes engaged with the steep curve, I sensed a smooth rolling action that energetically pushed me forward. I believe marathoners averaging seven-minute miles or faster will see the most benefit from these.

Besides being the lightest super shoe on the market, the Evo 1 also claims the title of the most expensive. That, coupled with initial talk of the shoe only working for a single marathon, makes the Evo 1 a big investment. Our test pair, however, lasted nearly 200 miles before the midsole showed signs of wear. While not every runner can expect similar durability, those with an efficient stride should enjoy everything the Evo 1 has to offer much longer than a single marathon. You can read our full review and durability test .

Best Firm-Feel Marathon Super Shoe

Brooks Hyperion Elite 4

Weight: 7.8 oz (unisex)
Stack Height: 40鈥�32 mm
Drop: 8 mm
Sizing: 5-12, 13 (尘别苍鈥檚), 6.5-13.5, 14.5 (wo尘别苍鈥檚)

Pros and Cons
鈯� Responsive, proprioceptive ride
鈯� Stable underfoot feel
鈯� Comfortable, breathable upper
鈯� Some may find too firm
鈯� Narrow base made some feel tippy

The challenge with super-soft, highly responsive cushioning in super shoes is that they often lack stability, demanding an efficient stride to maintain control as they first squish, then bounce back strongly, magnifying forces鈥攚hether propulsive or unbalanced. For runners seeking a more stable carbon fiber shoe without losing the performance benefits, the Brooks Hyperion Elite 4 offers a firmer underfoot feel than most.

Instead of the heavily cushioned sink and trampoline-like bounce of many of today鈥檚 super shoes, the nitrogen-infused DNA Flash V2 midsole is extremely responsive, pushing back against the foot immediately and ready to pounce on the pace when needed. That lively firmness, combined with a curved carbon fiber plate embedded in the rockered midsole, gives the Brooks Hyperion Elite 4 a smooth, stable, and forward-propelling ride.

In terms of fit and feel, Brooks nailed the basics. The thin, breathable mesh upper perfectly embodies a racing shoe鈥檚 ideal鈥攎inimalistic, with a secure midfoot lockdown that makes you feel firmly in control.

These are not for you if you prefer a highly cushioned, springy running experience. However, if you feel bounced around by most super shoes and want a firmer-feeling shoe that offers a good mix of stability and fast-rolling performance, the Brooks Hyperion Elite 4 is the shoe you鈥檙e looking for. You can read more about the Brooks Hyperion Elite 4 in our .

Bounciest Marathon Super Shoe

Hoka Cielo X1

Weight: 9.3 oz (men’s), 7.4 oz (women’s)
Stack Height: 39鈥�32 mm (men’s), 37鈥�30 mm (women’s)
Drop: 7 mm
Sizing: 5-12, 13, 14 (尘别苍鈥檚), 6-13, 14, 15 (wo尘别苍鈥檚)

Pros and Cons
鈯� Extremely bouncy midsole
鈯� Forward propelling rocker
鈯� Prescriptive ride will only work for some
鈯� Ribbon laces are tough to tie

With a ride that feels like bouncing on a pogo stick, the Hoka Cielo X1 delivers unmatched spring with every stride. Designed with two layers of 眉ber-responsive PEBA foam separated by a winged carbon fiber plate and a severe, heel-to-toe rocker profile, testers marveled at how much fun these shoes were. One tester described running in them as 鈥渇eeling effortless,鈥� adding, 鈥淚t almost feels like you鈥檙e cheating when you鈥檙e wearing these shoes.鈥�

However, a few testers had mixed reactions to the shoe鈥檚 prescriptive geometry. The stiff platform and aggressive rocker design seemed most effective for a midfoot strike and within a narrow pace range, specifically around six to eight minutes per mile for our testers.

Another knock concerned the shoe鈥檚 stiff, ribbon-like shoe laces. Nearly every tester commented on how difficult it was to get a tight, dialed-in knot. Still, if you can get past the less-than-ideal lacing鈥攐r choose to swap them out entirely鈥攁nd are comfortable in the pace range sweet spot, the ride is worth it and could deliver a fun, fast marathon.

Cielo X1 clocks in at a hefty 9.3 ounces for mens size 9 and for womens size 10, making it the heaviest super shoe on the market. Thanks to the high-energy foam, however, we still found it held its own in the super shoe pack when it came to performance. You can read more about the Hoka Cielo X1 in our .

Best Zero Drop Marathon Shoe

Altra Vanish Carbon 2

Weight: 8.1 oz (尘别苍鈥檚), 5.8 oz (wo尘别苍鈥檚)
Stack Height: 36鈥�36 mm
Drop: 0 mm
Sizing: 7-13, 14, 15 (尘别苍鈥檚), 5.5-12 (wo尘别苍鈥檚)

Pros and Cons
鈯� Highly cushioned
鈯� Wide toe box with fitted midsection
鈯� Balanced stance heel-to-toe
鈯� Foam not as bouncy as some super shoes

Unfortunately, there are not a ton of options when it comes to highly cushioned zero drop racing shoes. Fortunately, the only option is a really good one. Now in its second iteration, the Altra Vanish Carbon 2 features three more millimeters of softer, more flexible underfoot cushioning heel to toe. Embedded in the soft, nitrogen-infused, TPE-based midsole is a full-length carbon fiber plate that adds a bit of stabilizing and propulsive stiffness without feeling controlling.

The Vanish Carbon 2鈥檚 midsole doesn鈥檛 have as dramatic a trampoline sensation as some other marathon racing shoes, but it delivers a smooth, cushioned ride that’s hard to beat. Even as someone who typically struggles with zero-drop shoes, I found the Vanish Carbon 2 enjoyable and surprisingly easy to run in, thanks to the high stack and rockered profile. Testers said the low heel helped increase their cadence and kept them more on their toes.

Despite not having a ton of structure, the lightweight, breathable mesh upper does a surprisingly good job of securing your midfoot while your toes have room to splay in Altra鈥檚 signature wide toe box. You can read more about the Altra Vanish Carbon 2 in our .

Best Trail Marathon Super Shoe

Adidas Agravic Terrex Speed Ultra

Weight: 9.5 oz (尘别苍鈥檚), 7.9 oz (wo尘别苍鈥檚)
Stack Height: 38鈥�30 mm
Drop: 8 mm
Sizing: 6-13, 14 (尘别苍鈥檚), 5-11 (wo尘别苍鈥檚)

Pros and Cons
鈯� Extremely efficient
鈯� Well cushioned
鈯� Agile ride
鈯� Tipsy through highly technical terrain

When it comes to replicating the performance benefits of road super shoes for the trail, shoemakers have struggled to achieve the same level of success. The adidas Terrex Speed Ultra is a standout exception. Designed with one of the most aggressive rockered profiles on a trail running shoe, the Terrex Speed Ultra feels awkward initially, almost like you鈥檙e walking downhill.

However, once you get accustomed to the unique profile that wants to push you forward, you鈥檙e rewarded with a propulsive ride unlike any other trail running shoe. Inside, the high-performance TPEE (Thermoplastic Polyester Elastomer) midsole incorporates a four-pronged, slightly flexible PEBA-based rod system, providing extra stiffness to the soft foam without creating instability on technical terrain. While it manages well on groomed or rocky sections, like most highly cushioned trail shoes, it’s not designed for prolonged precise technical maneuvering.

Staying true to its race-ready design, the upper is razor-thin and slightly padded to keep weight at a minimum. The quick-drying synthetic material, combined with a gusseted tongue and sawtooth lacing that bites like a threatened rattlesnake, provides excellent midfoot lockdown. The only drawback is the unstructured heel counter, which can cause some heel lift if the laces aren鈥檛 pulled extra tight. You can read our full review of the Adidas Agravic Terrex Speed Ultra here.

Best Non-Carbon-Plated Marathon Shoes

Not everyone wants or needs a super shoe when covering 26.2 miles. Here are some top options without a rigid carbon-fiber plate, sorted with consideration for specific needs and preferences.

• Best for Beginners: PUMA Deviate Nitro 3 ($160)
• Most Supportive: Saucony Tempus 2 ($160)
• Best for Wide Feet: Topo Specter 2 ($165)
• Best Minimalist: Topo Cyclone 2 ($150)

Best Beginner Marathon Shoe

Puma Deviate Nitro 3

Weight: 8.8 oz (尘别苍鈥檚), 7.6 oz (wo尘别苍鈥檚)
Stack Height: 39鈥�29 mm
Drop: 10 mm
Sizing: 7-13, 14, 15 (尘别苍鈥檚), 5.5-11 (wo尘别苍鈥檚)

Pros and Cons
鈯� Stable for such a cushioned shoe
鈯� Excellent stride and pace versatility
鈯� Comfortable, secure fit
鈯� High drop doesn鈥檛 work for some

Supershoes鈥� tall, highly cushioned soles create an unstable and wobbly platform, especially for beginner runners who spend more time in contact with the ground than their faster counterparts. Plus their rigid, curved plates dictate how the foot rolls, and are tuned to be optimal for fast, efficient runners.

Puma鈥檚 Deviate Nitro 3 combats these issues by combining two foams, a softer one closer to the foot with a firmer one closer to the ground, separated by a semi-flexible carbon-fiber composite plate. This design offers most of the cushioning and propulsive benefits of a super shoe, without the instability or the prescriptive stride control.

What sets the Deviate Nitro 3 apart most, however, is its remarkable ability to deliver a smooth ride at any pace. There鈥檚 nothing restrictive about the shoe鈥攊t adapts to your running speed and performs effortlessly, making it double as a great everyday trainer as well as a racing shoe.

Keeping comfort in mind, the upper features an engineered knit mesh with moderately padded heel collar. Testers felt the fit was true to size with a small amount of stretch throughout the upper to accommodate foot swelling or irregularities, such as bunions. The stretchy laces received mixed reviews, as one found he needed to keep tightening them to feel secure during the run. You can read our full review of the Puma Deviate Nitro 3 .

Most Supportive Marathon Shoe

Saucony Tempus 2

Weight: 9.4 oz (尘别苍鈥檚), 8.2 oz (wo尘别苍鈥檚)
Stack Height: 33鈥�25 mm
Drop: 8 mm
Sizing: 7-13, 14, 15 (尘别苍鈥檚), 5-12 (wo尘别苍鈥檚)

Pros and Cons
鈯� Highly stable without sacrificing responsiveness
鈯� Supportive without excessive control
鈯� Snug and comfortable fitting upper
鈯� Not as cushioned as most super shoes/trainers

When the Saucony Tempus first came out, we were blown away by its ability to control the soft, unstable nature of a PEBA midsole without taking away its high-energy, performance-enhancing benefits. Keeping everything the same underfoot, but adding a better fitting, more breathable mesh upper, the Tempus 2 continued to wow us with its supportive, yet lively ride.

The combination of soft, bouncy PEBA foam and a firmer EVA frame that uniquely wraps over and under the high-performance core helps guide the foot into a more stable position, making it perfect for beginners, or any runner, who may struggle with foot alignment, particularly during a long and exhausting marathon. The moderate stack height of 33mm in the heel and 25mm in the forefoot strikes a perfect balance鈥攏ot so thick and cushioned that you can鈥檛 push off effectively, yet not so thin that it compromises comfort. The dual foam midsole, without a plate, provides ample underfoot protection while still allowing for a good sense of ground feel and accommodates any stride pattern.

The main drawback is that it’s relatively heavy for a racing shoe (while light for a trainer). Weighing 9.4 ounces for men and 8.2 ounces for women, it鈥檚 the heaviest shoe on our list. However, if you prioritize stability and want to tap into the performance benefits of PEBA in a supportive but not prescriptive shoe, this is still the top choice on the market.

Best Marathon Shoe for Wide Feet

Topo Specter 2

Weight: 8.1 oz (尘别苍鈥檚), 7.0 oz (wo尘别苍鈥檚)
Stack Height: 37鈥�32 mm
Drop: 5 mm
Sizing: 8-13, 14 (尘别苍鈥檚), 6-11, 12 (wo尘别苍鈥檚)

Pros and Cons
鈯� Roomy toe box
鈯� Great fitting upper
鈯� Natural, flexible, springy ride
鈯� Midsole may be too firm for some

Known for its wide toe box designs, Topo has mastered the balance of offering plenty of space for your toes while ensuring a secure midfoot lockdown. One of only four shoes in this roundup without a plate in the midsole, the Topo Specter 2 delivers a more natural and flexible experience than your stiff-plated super shoe or super trainer. A generous layer of Pebax foam underfoot is tuned firmer than usual, but still delivers its signature bouncy ride. One tester described the midsole as 鈥渇irm and springy with a lot of response,鈥� adding, 鈥渢he shoe feels airy and fast with the perfect balance of stiffness versus flex.鈥�

Testers found the Specter 2 incredibly versatile. It delivers the same ease and comfort on easy run days as it does on uptempo runs or races, thanks to its highly cushioned, responsive, and adaptable sole, and low overall weight.

Where the shoe truly stands out, however, is in its fit. One tester said about Topo shoes, “They’ve gone from being one of my least favorite brands to offering some of the best-fitting shoes I鈥檝e tested.” The wide toe box isn鈥檛 just for runners with wide feet. Even our runners with regular-width feet appreciated the extra space, once they got used to their toes having room for their natural positioning and splay.

Best Minimalist Marathon Shoe

Topo Cyclone 2

Weight: 6.9 oz (尘别苍鈥檚), 5.5 oz (wo尘别苍鈥檚)
Stack Height: 28鈥�23 mm
Drop: 5 mm
Sizing: 8-13 (尘别苍鈥檚), 6-11 (wo尘别苍鈥檚)

Pros and Cons
鈯� Superb fit
鈯� Unrestricted, natural, proprioceptive ride
鈯� Soft, bouncy midsole
鈯� Cushioning is too thin for some
鈯� Sole too flexible for some

As foams have evolved to be increasingly lighter, marathon racing shoes are getting thicker and more cushioned. Rather than allowing your foot to react to the ground and move naturally, these thick-soled shoes blunt the underfoot feel and dictate how your foot moves through the gait cycle to various degrees. While this works well for some runners, others prefer a more minimalist ride.

If you鈥檙e the kind of runner who finds today鈥檚 cushioned shoes cumbersome and as restrictive as a stiff suit of armor, look no further. The Topo Cyclone 2 is a free and flexible lightweight racer that lets your foot control the shoe, not the other way around. Testers described the ride as 鈥渘imble鈥� and 鈥渇lexible鈥� with a 鈥渟lipper-like鈥� feel.

The Cyclone 2鈥檚 Pebax midsole delivers the soft feel and springy response of a super shoe, but the comparatively thin stack height (28mm/23mm) keeps the squish and bounce moderate, and lets you feel the ground under the cushioning. You won鈥檛 find a plate embedded in the flexible midsole; instead there鈥檚 a slight rocker profile to help smooth the transition from stance to toe-off.

We鈥檝e always found Topo Athletic makes some of the best-fitting shoes on the market, and the Cyclone certainly follows suit. A tailored midsection with excellent lockdown gives way to a roomy anatomical toe box. You can read our full review of the Topo Cyclone 2 here.

Those looking for a low-profile, flexible ride with some support might consider the Brooks Hyperion 2 GTS, which has a moderate stack height (31.5鈥�23.5mm), responsive cushioning, and gently guides the gait with firmer, raised sidewalls alongside the rearfoot.

Honorable Mentions

• – Best described as a more accessible, fast-training counterpart to the Hoka Cielo X1, the Mach X2 impressed our testers with its energetic and responsive ride. A great option for those who want a super shoe ride for training and racing without paying the super shoe prices. However, some testers found the geometry and plate to be prescriptive鈥攄ictating how the foot rolled鈥攚hich prevented it from making our top picks.
• – Diadora isn鈥檛 as widely known in the U.S. as many other brands, but the Italian company has a strong tradition in athletic footwear. Sporting an uber soft underfoot feel, the shoe鈥檚 geometry keeps it surprisingly stable for such a spongy shoe. The one knock is the $300 price tag making it the second most expensive super shoe.
• – While not as bouncy as some of the above supershoes, this shoe shines in its cushioning abilities. With a soft and extremely smooth ride, I found these best suited for long runs at marathon pace when I wanted some extra protection. Marathoners who prioritize maximum cushioning will enjoy racing in these.
• – The Vaporfly 3 remains one of the top super shoes on the market, offering one of the lightest and most responsive rides available. Where most runners who like Nike will opt for the marathon-forward Nike Alphafly 3, the Vaporfly 3 offers those who like a little less shoe a lightweight, fast option.

Products to Avoid

• – Kudos for TYR for jumping in the carbon plated super shoe game, but this one missed the mark. With a downright firm underfoot ride and highly prescriptive roll testers all agreed this shoe gives nothing back and creates an awkward stride.
• – Not every tester would agree that this belongs on the “do not buy” list, but there are simply much better options available. Even On seems to recognize its shortcomings, as they鈥檙e phasing the shoe out since the introduction of the Cloudboom Strike. In my experience, it feels overly firm鈥攂ordering on harsh. If you prefer a firmer ride, I鈥檇 suggest the Brooks Hyperion Elite 4 instead as it offers a firm feel with a bit of added responsiveness and pop.

How to Choose Marathon Shoes

After dedicating countless hours to marathon training, it’s just as crucial to invest time and effort into choosing the right running shoe for race day. Unlike your everyday trainer, a marathon racing shoe must strike a balance between providing enough stability to maintain your form over 26.2 miles and offering sufficient cushioning to protect your legs from the constant impact, while not weighing you down or holding you back. Here鈥檚 what you must consider when buying the ideal marathon racing shoes.

Stability

As running shoes become thicker and softer, they can start to feel unstable and wobbly. This instability forces the stabilizing muscles in your feet and legs to work harder, which can lead to premature fatigue and even injury. To prevent this, it’s crucial to choose a marathon racing shoe that provides a stable enough platform for your stride, ensuring consistent support throughout the race, even when you grow tired and your stride becomes less efficient. Stability is built into a marathon racing shoe by using embedded plates, firmer midsoles, a widened base, and a more structured heel counter and rearfoot hold.

Cushioning

Cushioning refers to the perceived underfoot firmness of a running shoe. While cushioning levels are a matter of personal preference, wearing softer running shoes during the marathon can be beneficial. One with 32 recreational runners found that wearing highly cushioned running shoes improved performance by 5.7 percent and reduced oxygen consumption by 3.2 percent during incremental treadmill tests. However, runners must balance cushioning benefits with stability and propulsion needs.

Fit

Given the length of the marathon it鈥檚 crucial to make sure your marathon racing shoes fit well. Since over the course of the 26.2 miles your feet may swell, you should make sure you have enough room in the toe box to accommodate this swelling. A good general rule of thumb is to make sure you have at least a thumb鈥檚 width of space between your longest toe and the front of the shoe. You should be able to wiggle your toes without them bumping up against the front of the shoe. While you want space for your toes to splay, the upper should hold your foot securely around the heel and instep.

FAQs

Should You Train in a Carbon Fiber-plated Shoe?

While this is a highly debated topic, the current thinking is to limit the amount of time spent training in carbon fiber plated shoes. These shoes are built with a thick, highly cushioned, and unstable platform, and a rigid rocker profile. Unlike more flexible running shoes that allow your foot to move naturally, carbon fiber shoes dictate the way your feet strike the ground and roll forward, potentially altering your natural gait, which can lead to injury. In addition, the powerful bounce magnifies any instability, causing more stress on your muscles, tendons, and joints. Ideally, limit your carbon-plated shoes to race day and a few speed sessions. Super trainers鈥攚ith the same high-end foams but more flexible plates鈥攃an be a great alternative for weekly speed sessions or fast-finish long runs.

How Long Do Marathon Racing Shoes Last?

The length of marathon racing shoes varies on a runner’s weight, stride efficiency, and model of shoe. Typically, lighter runners who have an efficient stride will realize longer shoe lifespans, while heavier runners who spend more time on the ground will see less. Generally speaking, you should get somewhere around 100 to 200 miles from your marathon racing shoes before the midsole begins to decompress. Visual cues, such as worn down outsole, uneven midsole compression, or holes in the upper, can be your best indicator of it being time to replace your marathon shoes. 黑料吃瓜网 of that, I鈥檝e found if you start to question whether it鈥檚 time to replace your shoes, it鈥檚 usually time.

Should Beginners Race in a Carbon Fiber Shoe?

There are a few factors beginner runners should consider before choosing a carbon fiber shoe. First, most carbon fiber running shoes are designed with fast, efficient runners in mind. have shown that slower runners get less improvement in their running economy from the shoes, and the shoes actually make running harder for a significant number.

If you have developed solid mechanics, you may benefit from a carbon fiber shoe. However, if your form is still a work in progress, the stiffness of the carbon plate and the hyper-responsiveness of the foam could actually magnify poor mechanics, reduce your performance, and increase the risk of injury.

Additionally, every carbon fiber shoe is built differently鈥攖he placement and shape of the carbon plate, geometry of the midsole and properties of the foam all are different, model to model. This means no two carbon plated shoes will run exactly the same. It鈥檚 important to match your individual gait to a carbon fiber shoe by testing several options for the one that feels the best. In general, beginners should be cautious and make sure they’re fully comfortable in carbon fiber shoes before racing in them.

How We Test

Our exhaustive testing process involves evaluating every marathon racing shoe on the market, sometimes as long as over a year, with input from more than 20 experienced wear-testers. They each fill out a detailed testing questionnaire evaluating key points such as fit, comfort, cushioning, and speed. The completed questionnaires are compiled and combined with testing feedback from lead tester Cory Smith, who brings over a decade of experience testing running shoes for 黑料吃瓜网. Shoes that excel in specific areas are then ranked and categorized in relation to their strengths.

Meet Our Lead Tester

Cory Smith

Cory Smith, a former Division One runner at Villanova University, has been running since the mid-1990s. With over a decade of experience testing and reviewing running apparel and shoes for publications like 黑料吃瓜网 and Runner鈥檚 World, he continues to compete as a masters athlete, boasting a masters personal best of 4:31 in the mile at the age of 44. He consistently logs 30 to 40 miles per week on roads, trails, and the track.

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Ultrarunner extraordinaire Courtney Dauwalter has picked up in 2024 right where she left off last year. After famously winning three of ultrarunning鈥檚 most epic races听 during the span of about nine weeks last summer鈥擶estern States 100, Hardrock 100, and Ultra-Trail du Mont-Blanc鈥攖he 39-year-old athlete from Leadville, Colorado, in a decisive wire-to-wire win in late February and won the Mount Fuji 100-miler for the second time on April 27, placing third overall. She鈥檚 now gearing up to go for a third straight win at the Hardrock 100 on July 12-13 in Silverton, Colorado. After Hardrock, she鈥檒l be crewing and pacing her husband, Kevin Schmidt, at the Leadville 100 on August 17-18, and then tackling a yet-unannounced trail running project in September.

We caught up with Dauwalter to talk about her fueling and training in a virtual press conference, where she announced the May 20 release of her signature flavor of Tailwind Nutrition Endurance Fuel鈥斺�攁s a permanent part of the brand鈥檚 lineup. Since she鈥檚 emerged as one of the world鈥檚 top trail ultrarunners, she鈥檚 been known for having a sound approach to nutrition and fueling, never shying away from eating whatever she wants, admitting her soft spot for candy and pastries, or having a beer every now and then if she feels like it.

RUN: How did you develop such a sensible approach to nutrition and fueling, and what, if anything, have you changed?

DAUWALTER: I am still eating all of my favorite things whenever they sound good in quantities that sound good, and I am not intending to change that part of my life, because it just gives me a lot of joy to live that way. I guess it鈥檚 got to be partly my upbringing, and also with Kevin and I, our idea of how we want to live our lives is to enjoy it to its fullest while it鈥檚 here. We just want to enjoy food, enjoy meals out, enjoy the cravings that we have, and not worry about it. But I would say in the past couple of years I do more consistently do a recovery drink after a long run or after putting in big efforts, and that鈥檚 something that I was a little more lax with originally, so I feel like that鈥檚 a step in the right direction.

What was your fueling strategy when you first got into ultrarunning in 2011?

When I first got into ultrarunning, I had no nutrition plan. I didn鈥檛 know what I was doing. My first race was a 50K, and I remember not knowing that these aid stations would be buffets. My mind was blown when I got to them鈥攁ll the options were overwhelming. I just started filling my pockets with jelly beans. In those first years, I did a lot of mimicking of what the people around me were doing. So if I came to an aid station and someone was grabbing pickles and drinking Mountain Dew, then that鈥檚 what I would do. If they were grabbing pretzels and cheese cubes, that鈥檚 what I would go for. It was just kind of roulette for me on what I would end up eating鈥攊f it would work, or if it wouldn鈥檛 work.

You have told stories about a few famous bonks early in your career. When did you start to dial-in your fueling strategy?

Initially, I never had a fueling plan at all. But then in 2017, I went to the in Steamboat Springs, Colorado, and Tailwind was available on course at all of the aid stations. I had a buddy who had started using it that year, and I remember just loving it and suddenly not having all the stomach issues and energy dips that I often had. I was like, 鈥極h, maybe this is what it鈥檚 like to have something reliable.’

What is your current approach to race-day nutrition?

At this point we鈥檝e gotten pretty dialed on the race nutrition plan for those 10-to 24-hour efforts or the events of 100 miles or below. I鈥檓 not a person who has my watch beeping at me ever to remind me to eat. I don鈥檛 get those kinds of reminders, and I don鈥檛 want to eat every 15 minutes or 30 minutes during a race. I鈥檓 going to just slow drip the calories I have as often as possible鈥攂asically it鈥檚 an eating contest on the move. Now I know my body functions pretty well with about 200 calories per hour during those efforts. So, depending on the distance between aid stations, I can rely solely on a bottle of Tailwind and then supplement with some chews or waffles or gels, because usually I get actually hungry feeling and having something solid helps with that. But mostly, I鈥檓 relying on Tailwind as my backbone to the whole plan and generally aiming for that 200-calorie-per-hour benchmark.

You had to overcome some stomach challenges in UTMB in 2022 and then at last year鈥檚 UTMB you seemed as physically challenged as you have ever been. How have you adjusted your fueling in those situations?

The past couple years (working with a nutritionist friend), we鈥檝e been better at creating A, B, C and D plans鈥攂ecause sometimes the perfect nutrition plan that you have relied on isn鈥檛 going to work. Our approach is that鈥檚 fine, and here are some things you can start subbing in during a race that can cover your needs. I view race nutrition like a puzzle piece, and sometimes it fits into the puzzle right where we want it to, and sometimes we have to kind shift things around a little bit. I think one of the reasons a lot of us love ultrarunning is because, when things just aren鈥檛 going to plan, we have to problem-solve it.

You鈥檒l be doing a lot of your pre-Hardrock training in and around Leadville between 11,000 and 14,000 feet above sea level once the spring snow subsides. How are you able to fuel at such high altitudes?

That鈥檚 one thing I鈥檓 hoping to focus on a little bit more on in this buildup and this prep for Hardrock, because in the past couple times I鈥檝e run it, I鈥檝e struggled a little bit with taking stuff in. I would love to just try to intentionally train my stomach to be better at taking in those calories while pushing hard at 12,500 feet or 13,000 feet just to see if we can make some strides forward. So stay tuned on if that works or not.

RELATED:

Do you have any bucket list events you want to tackle in the coming years?

Not specific things. I think I want to just keep finding the challenges that intrigue me and fire me up to keep putting in the work, the training, the time, the effort to go after them. And so whatever that is, there鈥檚 not a list of things I want to check off necessarily, but, I鈥檓 continuing to pour myself into this sport and see what鈥檚 possible while every one of my systems [muscular, digestive, endocrine, cognitive, emotional, etc.] is allowing that to happen. The Leadville 100 is on my short list of races I would love to do as soon as I can, but as far as a bucket list in general or what intrigues me, I鈥檓 still very interested in exploring the longer stuff and how our brains and our bodies can work together to take us over 100 miles. What does that look like to move efficiently for 200 miles or 500 miles? So that鈥檚 where I am putting a lot of my attention into鈥攋ust finding ways to test myself on stuff that鈥檚 really long.

You got into ultrarunning through running road races. Would you ever run another marathon?

I am interested in trying a road marathon again at some point because that was what led me to ultrarunning.. I didn鈥檛 think I could make that distance, but I finished without dying and then wondered, 鈥榃hat else is out there that sounds too hard that I could try?鈥� And then I stumbled into the ultrarunning world. In those first marathons, I was a casual runner. I ran every day before work because it made me feel better to start the day, but I wasn鈥檛 doing huge miles or running quickly.听 So circling back to run a road marathon would be kind of fun.

You鈥檝e talked a lot about your eagerness to enter the pain cave when you鈥檙e racing. How did that begin?

I definitely didn鈥檛 invent it, and I don鈥檛 know who did originally, but I know that for me that phrase just became this imagery that I really grabbed onto鈥攁s opposed to the struggle bus or the hurt locker or the many other terms. That one for me was visually something I could see, and it was something that I could work with to be productive. Back in high school, I had a cross country skiing coach who was big on the mental side of the sport and would always remind us and believe in our capacity to push past that moment when it feels like you have nothing left. He was huge on just the idea that there鈥檚 always one more gear. So I just crank the knob and believe that it can be cranked a little bit more. Having someone who believed in me so wholeheartedly that I could trust to keep pushing was important because it鈥檚 hard to do that when you鈥檙e any age, but for sure it鈥檚 hard to do when you鈥檙e a teenager. The idea that you feel like you鈥檙e about to die and yet you鈥檙e telling me there鈥檚 more to push past that? That鈥檚 hard to learn. So I feel really lucky that I had that coach and to learn about that mental side of sports and digging deeper than you think.

You ran the Javelina 100K in Arizona with your mom last October. What was that like? And what has been the lasting effect?

That was so special,听 a highlight of my life for sure. We ran together through the desert in Arizona, side by side the whole time through all the highs and lows, and made it to that finish line. I鈥檒l remember that forever, and that gift that she gave me of doing this thing with me and the sport I love and spending so much time preparing for it. She was training hard back home in Minnesota, trying to learn how to run trails, trying to power hike hills, and learning how to use all of the gear because she had never really run trails before. I think the domino effect is that you can start anything at any age. She was 66 when we ran this race together and 64 when she started this journey into trail running. I had told her my dream was to run an ultra with my mom, and now that she has completed a 100K, she has found a lot of joy in the trails. Even though we don鈥檛 have a race on the calendar together yet, she is still just finding that peace that the trails bring her, and it鈥檚 something she incorporates into her weekly life. I think that鈥檚 really cool, and it鈥檚 why I hope more people can find out about trail running鈥攏ot necessarily even ultrarunning鈥攂ut just getting out on the trails and exploring a little bit because that feeling of moving with your feet surrounded by nature and feeling so small in a big landscape is really, really cool.

RELATED:

What do you hope runners of any level take away from your success?

My hope is that people hearing about the stuff that I鈥檓 doing or that the ultrarunning community is doing helps them believe they could go after something that sounds too hard or something that sounds crazy. Whether that鈥檚 running 100 miles or 200 miles or not. We can all find that thing in our lives that we can go after with a little more gusto and raise the bar for ourselves on what we鈥檙e actually aiming for. I also hope I can be a small example that you can work really, really, really hard at something and have a lot of fun doing it. Those things can happen at the same time and there鈥檚 no reason to separate them. I never predicted this chapter in my life, but I feel grateful every day for it. I鈥檓 just trying to squeeze as much living out of this period of life as I can.

RELATED: How Did Courtney Dauwalter Get So Damn Fast?

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Stepping into the Nike Vomero 17 is like pulling on your old college sweatshirt and a pair of pajama pants. They鈥檙e insanely comfortable and make you wonder why you鈥檇 ever want to wear anything else. Thankfully, they perform a lot better on the run than your old cotton digs, and testers raved about their ride on long runs and shorter speed efforts alike.

Nike Vomero 17

Pros and Cons:
鈯� Extremely comfortable upper
鈯� Soft, smooth cushioning
鈯� Versatile
鈯� Super slippery laces that come untied

Weight: 10.6 ounces (尘别苍鈥檚), 8.5 ounces (wo尘别苍鈥檚)
Stack Height: 39.5鈥�30尘尘
Drop: 9.5mm
Sizing: 6-15, regular and extra wide (尘别苍鈥檚); 5-12, regular and extra wide (wo尘别苍鈥檚)

When you buy through our links, we may earn an affiliate commission. This supports our mission to get more people active and outside. Learn more.

The light and propulsive Pebax foam that carried Eulid Kipchoge to his 1:59:40 marathon is the same material you鈥檒l find underfoot in the Nike Vomero 17. The ZoomX layer sits on top of a firmer, compression-molded, EVA-based Cushlon foam. This combination feels like a ridiculously soft pillow for the first few steps鈥攅specially with the absence of the ZoomAir unit that was in the forefoot of the Vomero 16. However, we found that once we settled into our strides, the latest Vomero felt increasingly responsive, and we just wanted to keep running.

鈥淭he cushioning felt just right, lending itself to a springy ride,鈥� says Boulder, Colorado tester Kiki Silver. Katie Bleichman of Louisville, Colorado, gushed, 鈥淭hey are springy without being overly bouncy, supportive without being clunky and heavy, and speed-inspiring.鈥�

The versatile platform dampens impact when going long and provides pep when picking up the pace. 鈥淚t鈥檚 livelier than most,鈥� says an impressed tester. 鈥淣ow that I鈥檝e tried this shoe, I wonder if maybe I鈥檝e been running in shoes that are too cushioned. Maybe those sink-in cushioning shoes that don鈥檛 offer as much responsiveness are the real reason why I鈥檝e been getting slower.鈥� She may be onto something.

While many highly cushioned shoes sacrifice flexibility鈥攊t鈥檚 difficult to bend massive amounts of foam鈥攖he Vomero 17 remains flexible thanks to a 9.5-millimeter drop to a thinner forefoot, the malleable ZoomX foam, and the absence of a plate. That flexibility not only makes the shoe feel fast, it also affords a natural-feeling stride. Testers found their toes and arches engaging, particularly during uptempo training鈥攚hich makes the Vomero a healthy balance for alternating with a plated trainer or racer. The sporty overall design of the Vomero also made us feel downright nimble.

The fit of the slightly stretchy, engineered mesh upper worked for a range of foot types, from the super narrow to the wide. A secure heel cup, bolstered by molded sidewalls, gives way to a roomier toe box, allowing wriggle room without sloshing about. A nicely padded heel collar and gusseted tongue, plus a soft, gently supportive insole adds to the plush step-in feel.

鈥淚 loved everything about these shoes,鈥� said one tester. 鈥淭he sleek look, the cushioning, the lightweight nature of the shoe鈥� everything except the laces.鈥� About that last point, we agree. We have to point out that the laces are slick and come untied, even occasionally when double-knotted. Consider swapping them out for less slippery ones.

Though not toothy like a trail shoe, the high-abrasion rubber outsole with small, waffle-patterned lugs, gave us great traction, even on dirt paths. On roads, smooth dirt, and gravelly paths, we felt like we could push off easily when increasing turnover, and were able to corner like Lightning McQueen.

We think the Vomero 17 is a fantastic daily trainer, one that can both ease the miles on long runs and turn over quickly and lively on shorter efforts, making running in it fun鈥攁nd isn鈥檛 that the point?

The post Review: Nike鈥檚 Vomero 17 Running Shoes Make Our Feet Happy appeared first on 黑料吃瓜网 Online.

Rab Veil 12 Reviewed

Price: $180
Weight: 10 ounces (without flasks)
Size: S-L (Unisex)
Capacity: 12 liters
Pole Storage: Yes
Hydration: Flasks and bladder

Running packs can often feel like a cumbersome-but-necessary evil: you鈥檇 rather not have to wear one, but you need to be able to carry essentials with you. Good packs will lessen this burden by doing a number of things well, and great ones will make you forget you’re even wearing one at all.

The Rab Veil 12 fits into the latter category. It鈥檚 a true quiver of one that鈥檚 equally suited for an hour-long morning jog as it is for an all-day weekend outing, or even a 100-mile adventure. If you like to do runs of different lengths, but only want to buy one pack, this is the one for you.

This fall, our testers took it out on a variety of outings, including a midday run on the 13-mile Mesa Trail that meanders beneath the Flatirons in Boulder, Colorado, a quick five-mile road session before work, and a four-mile jog to one of the many beautiful alpine lakes in Rocky Mountain National Park. That last mountain adventure truly showcased the Veil鈥檚 performance: Imagine arriving at a river, 10 miles into a run and more than ready for a water refill, reaching behind your neck to the shallow pocket where you stashed a filter, quickly replenishing your flasks, and grabbing a snack from a side pocket鈥攁ll without taking the pack off. That鈥檚 the kind of seamless convenience the Rab Veil 12 provides, which allows runners to adjust layers and get what they need without needing to stop for lengthy transitions. That general ease, plus the pack鈥檚 comfort and organization, are why it鈥檚 one of our favorite hydration packs of the year.

Pockets

The standout feature of the Rab Veil 12 is the sheer number of pockets, their volume, and their easy accessibility while on the run (you can grab and stow things in nine out of 11 of them without taking off the pack). Two large zippered front pockets can easily hold the biggest iPhone on the market and whatever other items you need to keep safe鈥攌eys, cards, a Garmin InReach鈥攚ith room to spare. In addition to dedicated pockets for two 500-milliliter soft flasks, there鈥檚 an open pocket behind each of the flask pockets for stuffing snacks or even an external battery to charge a phone during a long outing. You鈥檒l also find large stretchy mesh pockets on the side, a pocket at the back of the neck, a large open compartment on the back, and plentiful bungee cords for strapping bulky jackets. When fully packed, the Veil 12 holds more than it looks like it can, but doesn鈥檛 feel oversized and cumbersome when it鈥檚 mostly empty.

Comfort

The pack is comfortable to wear for hours at a time, both when it鈥檚 mostly empty and when it鈥檚 stuffed full. We appreciated the 10-ounce pack鈥檚 light weight, while still packed with tons of features鈥攆rom extra storage to pole carry鈥攖hat let us tote everything we needed without changing how the pack wears. The pack is built around what the brand calls 鈥楳ono Mesh Chassis,鈥� a transparent layer made of durable ripstop and an airy mesh that Rab claims is 50 percent lighter and retains 70 percent less water than other similar constructions. Testers confirmed that it added breathability and reduced the excessive back sweat common when running with a pack. The chassis is also designed to add support and reduce bounce (and it does both things well). Stretchy side panels combined with bungee cords on the sternum allowed us to customize the fit perfectly while on the go, which made the pack feel more like part of our body or an extra layer of clothing鈥攁nd less like a backpack.

Performance

The Veil 12 is a trusty companion for runs of all lengths, but it really shines on all-day adventures. The pack has a spot for everything you need while on the move: a filter, sunscreen, chapstick, water, a wind shirt, fleece, a snack, or your phone to consult a map or take a photo. On an 11.5-mile out-and-back to Black Lake in Rocky Mountain National Park, one tester appreciated that the large back compartment made it easy to stash a puffy, which he threw on at the lake at 10,600 feet. Our testers liked stuffing most of their gear in the front and side pockets for easy access and saving the larger compartment for lighter layers. They reported that the water flask compartments were 鈥渟lightly bouncy,鈥� but not enough to be annoying.

Comparison

The competitive Salomon ADV Skin 12 feels a little more compact and snug than this one, but the Veil outshines it in the breathability department.

The post The Rab Veil 12鈥檚 Comfort and Versatility Make It the Only Running Pack We Need appeared first on 黑料吃瓜网 Online.

There鈥檚 a running pack for everyone these days. Are you a trail aficionado, or more of a road-only type? Hungry for vert,听 or like to go long?听 From fast-and-light styles to options that hold everything you could possibly want, there鈥檚 a pack that will meet your needs.

The Winners at a Glance

• Best for All-Day Outings:
• Best for Quick Trips:
• Best for Racing:
• Best for Training: La Sportiva Trail Vest 5L
• Best for Fastpacking:
• Best for Weekend Long Runs:
• Best for Multisport Use:

The Best Running Packs of 2024 Reviewed

Best for All-Day Outings: Rab Veil 12 ($180)

Weight: 10 ounces without flasks
Sizing: S-L (Unisex)
Capacity: 12 liters

Pros:

• Soft fabric
• Huge, plentiful pockets

Cons:

• Water flask slightly bouncy

Pockets are my love language. I鈥檓 particularly a sucker for zippered front pockets, and this pack has two. Last year our testers fawned over the buttery fabric, giant mesh pockets, and easy-on-the-eyes aesthetic of the 6-liter version of this pack. With this year鈥檚 new 12-liter capacity, our favorite ultra race pack has become our new long-distance go-to. The two zippered front pockets are ideal for long runs: we put a phone and InReach Mini in one (there鈥檚 a small separate mesh compartment that keeps them secure) and cards and cash in the other. There are two flask pockets, two large open mesh pockets behind the zippered ones, and two gigantic side access mesh pockets that wrap around the back. There鈥檚 also an open neck pocket on the back with a secure zip pocket inside (which I found great for an external battery for charging my phone on a long effort) and a large zippered compartment for extra food and layers, with a pocket for a 2-liter bladder. Bungees on the back secured other odds and ends and front and back pole storage gave tester Blair Callaghan quick options to stash gear and candy during a 14-mile trail run in the mountains outside of Seattle.听 听

Bottom line: A workhorse for the long-distance lover.

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Best for Quick Trips: Janji Multipass Sling Bag ($56鈥�58)

Weight: 5.8 ounces
Sizing: One Size Fits Most
Capacity: 2 liters

Pros:

• A fanny pack/sling bag carrying style
• Versatile

Cons:

• Hard to access pockets while running

This versatile bag is tiny, but mighty. It can be worn like a standard fanny pack, or over your shoulder like a sling bag, on the front or back. A secondary crossbody strap secures the bag from bouncing while you鈥檙e running in sling mode, and can be stowed when you鈥檙e not. When not using the strap, you can slide the bag around to the front and grab what you need while on the move. It is the right size to 鈥渃arry everything you need but nothing you don鈥檛,鈥� said a tester. An outer zip pocket easily holds a phone or wallet, a large internal pocket has a hook for keys and a mesh pocket for cards, and the bungee pocket is perfect for stuffing extra layers or a water flask. The ripstop body adds durability and a DWR finish keeps items dry when the weather changes. I loved that this bag can work for everyday walking and for running. Whether on a quick jog to the post office or an hour-long trail run, we appreciated being able to carry essentials without having to wear a full backpack.

Bottom line: Versatile, comfortable carrying options for when you need to bring things along, but don鈥檛 need a full backpack.

Best for Racing: Salomon S/LAB Pulsar 3 ($160)

Weight: 3.17 ounces (Size small)
Sizing: 2XS-XL (Unisex)
Capacity: 3 liters

Pros:听

• Super light and breathable
• Adjustable fit

Cons:

• No pole storage, but can be added for $30

This is the pack for the fast runners among us鈥攁nd those who appreciate lightweight, breathable gear. The Pulsar鈥檚 polyester-elastane material has four-way stretch so it fits like a good hug, and the elastic, bungee cord chest straps allow the wearer to get a mega-custom, comfortable fit by simply tugging on the strap. 鈥淚 love the hook-and-bungee adjustment system. It鈥檚 easy to change the fit on the run (pun intended) as the load changes, and is quick to get on and off. No complaints,鈥� Blair said. Even though the pack is small, it is mostly made up of pockets. On the front, two flask pockets hold Salomon鈥檚 250-milliliter soft flasks (included), one zippered pocket stores valuables, and two large stretchy pockets can fit a few hours of snacks. On the back, a kangaroo pocket holds a puffy, and a pocket at the neck fits an accessible wind layer or a water filter for fast transitions.

Bottom line: Best for anyone鈥檚 race day, but especially those trying to podium.

Best for Training: La Sportiva Trail Vest 5L ($129)

Weight: 5.8 ounces
Sizing: Small and Large
Capacity: 5 liters

Pros:听

• Lightweight and breathable
• A versatile, dependable, daily driver

Cons:

• The striped design is not our favorite

Stellar for its size, this no-frills pack just does its job. You can easily take it for both short and long runs. Carry the bare minimum up front鈥攖wo flasks, a phone in the zippered pocket, and a snack in one of the two front stretch pockets鈥攁nd it will hold them snugly for a weekday six-miler. Or stuff it full for a weekend long run and it still wears comfortably, thanks in part to the buttery, breathable fabric. A large mesh back pocket and a back kangaroo pocket are 鈥渋deal for cramming full of everything you don鈥檛 need frequent access to,鈥� tester Mike notes. 鈥淎lthough, you can easily pull a puffy from the back kangaroo pocket while you鈥檙e running.鈥� The company says the pack will be released in June.

Bottom line: Easily could be the one-pack quiver for most runners.

[Available in June 2024]

Best for Fastpacking: Outdoor Vitals Skyline 30 Fastpack ($198)

Weight: 20.6 ounces (S/M); 21.6 ounces (M/L) without flasks
Sizing: S/M and M/L (unisex)
Capacity: 26 liters (S/M) – 31 liters (M/L)

Pros:

• Incredibly lightweight for the capacity
• Well-ventilated for all-day wear

Cons:

• Only two sizes

This new fastpacking piece from Outdoor Vitals stood out for its ability to support our fast intentions and multi-day efforts, with hydration pack features in the front and storage in the back. The front has two flask pockets, two zippered pockets, and two pockets with a bungee closure. Two side pockets can hold extra water or even a tent or sleeping pad. The roomy main compartment can fit everything you need for multiple days out on the trails with ease and there鈥檚 an internal zip pocket for valuables like car keys, or it can also fit a bladder. A stretch pocket on the back fits a puffy, or even crampons, and there鈥檚 a spot for carrying an ice ax, which makes this pack a trusty companion no matter the conditions. The roll top closure combined with a water-resistant finish protected our gear from whatever weather we encountered. To make this pack comfortable for an overnight trip in the San Juans, I fine-tuned the chest straps, which can be adjusted horizontally and vertically. A shoulder harness helps evenly distribute weight, and a foam back panel offers added support and comfort. I loved the pass-through sleeve on the bottom to store a puffy, and the zippered bottom pocket for trash. If you want a pack that is comfortable to wear all-day, day-after-day, this is the one.

Bottom line: Fastpackers or runners going long who need to carry extra gear.

Best for Weekend Long Runs: Salomon Adv Skin 12 ($160)

Weight: 10.33 ounces
Size Range: 齿厂鈥揦尝
Capacity: 12 liters

Pros:听

• Customizable fit
• Good for both short and long runs

Cons:

• Can chafe a little at the back of the neck, depending on shirt

The Skin 12 feels like a good hug鈥攖ight but not suffocating. Stretchy bungee cord adjustments provide an 眉ber-custom, snug fit and prevent flask sloshing and bouncing. Our testers loved all 13 (!) accessible pockets on the vest. It has all the expected mesh flask and snack pockets, plus zippered pockets for valuables, a large mesh kangaroo pocket on the back for big layers, and a sneaky bonus stretchy pocket behind the neck. On a 25-mile trail run, one tester stashed her wind shirt and water filter in the top rear pocket to avoid having to ever take off her pack. The Skin 12 fits everything you need for a triple-digit run, yet one tester also noted that the vest 鈥渨asn鈥檛 cumbersome for a six-mile run where I wasn鈥檛 carrying much.鈥�

Bottom Line: A perennial favorite for its adaptable fit, convenient organization, and comfort over the long run

Best for Multisport Use: Black Diamond Distance 15 ($180)

Weight: 12.7 ounces
Sizing: 厂鈥揕
Capacity: 15 liters

Pros:

• Durable and rugged
• Great for different uses

Cons:

• Too much pack for shorter runs

The Distance 15鈥檚 200-denier fabric is woven with a heavyweight polyethylene yarn that Black Diamond claims is stronger than steel relative to its weight. It held up admirably against sharp rocks and crampon snags on Colorado鈥檚 Longs Peak. Ice-ax holders and trekking-pole sleeves boost the pack鈥檚 versatility on trail, snow, and rock, while two flasks, a reservoir attachment, four front pockets, and a roomy main compartment support triple-digit mileage. Even half-full on a mellow 15-mile run, the Distance didn鈥檛 bounce.

Bottom Line: Light and comfortable enough for running with the storage and durability needed for mountain adventures

How to Buy

Fit: Nothing compares to putting on a running hydration vest, filling up the flasks, and taking it out for a spin. Comfort is always the first thing to consider. How does the material feel? Are there any pressure points or places that rub? Can you get it nice and snug? The second thing is bounce. Nothing makes the miles feel longer than a water flask sloshing around with every step you take. Make sure you try it with the weight ranges you鈥檒l likely be carrying.

Size: To get the right fit, you need to get the size right. Since sizes vary between brands, start by checking the brand鈥檚 measurements, and then measuring yourself. The vest should feel snug, but not restrictive. If it鈥檚 hard to take a full breath without battling the straps, it鈥檚 too small. If there are gaps in the fabric around the shoulders, it鈥檚 likely too big. If you are maxing out the straps in either direction 鈥� cinched all the way in, or all the way expanded 鈥� consider shifting sizes. Finally, if you鈥檙e having trouble finding packs that fit properly after trying all of this, try a different size option. If 尘别苍鈥檚 packs aren鈥檛 fitting right, try a unisex or wo尘别苍鈥檚-specific model and see if that helps. 奥辞尘别苍鈥檚 packs typically have more room around the bust, are narrower in the shoulders and are shorter. For the final test, load up the pack (at the very least with a full flask) and see how it feels with a little bit of weight.

Preferences: The final consideration is personal preferences: Does the pack meet your specific needs for what you want to do with it? Some people, for example, demand a zippered front pocket, or pole storage, or large pockets capable of holding many easy-to-access snacks.

How We Test

• Number of testers: 3
• Number of products tested: 24
• Number of miles: 240
• Number of vertical feet: 38,100

We tested all over the Rockies and the Pacific Northwest, throwing on packs for easy weekday road miles and sunrise trail runs. Our testers included two women and one male of varying heights and preferences. One tester loves to push speed, while another just likes to be out in nature plodding along. We logged all runs in a spreadsheet and ranked them for comfort, bounce, pockets, pros, and cons.

Meet Our Lead Testers

Anna Callaghan is a longtime 黑料吃瓜网 contributor based in Boulder, Colorado鈥攚hich happens to be a great place to test running hydration vests. She鈥檚 managed the category for the last few years, and this year enlisted another Boulderite, plus a Seattle-based tester (her twin sister, Blair, who is a physical therapist and ultra running coach) to help put these packs through the ringer.

The post The Best Running Hydration Vests of 2024 appeared first on 黑料吃瓜网 Online.

Like most people passionate about the outdoors, my recreational interests have shifted throughout my lifetime. During my nearly 20 years with the 黑料吃瓜网 brand, I鈥檝e dabbled in skimo racing, gotten briefly enamored with mountain biking, had an on-again-off-again love affair with yoga, and tried one triathlon (never again; y鈥檃ll are crazy). But the one constant, the base activity that keeps me fit for all these pursuits, is running. I am proudly obsessed with every aspect of running, and always felt the 黑料吃瓜网 brand could be doing more in the space to drive conversations and fuel our readers鈥� obvious passion for the sport.

Which is exactly why I am so excited today to announce the launch of , a new site dedicated to鈥� well, you probably can guess. Whether you鈥檙e a diehard fan of the sport, a seasoned marathoner looking to find an edge, or looking to start running and aren鈥檛 sure where to begin, RUN is a brand dedicated to you. Powered by our growing run-dedicated editorial teams at 黑料吃瓜网, Trail Runner, and 奥辞尘别苍鈥檚 Running, we鈥檒l be expanding our world-class coverage to bring you the very best storylines, training content, culture, and advice in the sport at large.

Today marks just the first day of RUN鈥檚 existence, but our diverse collection of launch stories demonstrates how we plan to deliver on that mission. It鈥檚 an Olympic year, so naturally we鈥檙e kicking things off with comprehensive previews of this weekend鈥檚 and U.S. Olympic Trials Marathon in Orlando, where our team will be on the ground covering the action听 all the way through to the final results on Saturday. For those who love reading about the sport鈥檚 most inspiring personalities, check out Ben Pryor鈥檚 profile of , a Navajo runner challenging stereotypes and making a name for himself in ultra racing. We鈥檒l be covering a lot of gear, starting with a trend story on the recent rise of and a first-look review of the trail shoes. And for those of you who are signed up for a frigid winter race this season, we鈥檝e got a round up of excellent advice .

What鈥檚 more, we鈥檒l be fueling your running passion with the entire 黑料吃瓜网 Network, featuring running-specific films, series, and race live streaming on 黑料吃瓜网 Watch, offering training courses on 黑料吃瓜网 Learn, providing trail inspiration via our Gaia GPS and Trailforks mapping aps, and including race registration capabilities through AthleteReg. But enough of my rambling鈥攃ome see for yourself at today.

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This month, , with fascinating insights about where running might be headed. Running was the most-uploaded sport in 2023. (Hear that? That鈥檚 the sound of job security!) Most runners log their miles solo, 9 percent are in groups of three or more people, and an additional 9 percent are logged running in a pair.

Trail running, specifically, continues its trend upwards, with the share of athletes running off-road up 6 percent year over year. Almost half (47 percent!) of runners took at least one trail run. Friends, welcome to the club. We have jackets! (Haha, no we don鈥檛.)

Racing On The Rise

Many runners use competition as motivation and inspiration. Plus, athletes who race are 5.3 times more likely to set a distance PR. While men are currently more likely to compete than women, the rate at which men and women are participating is increasing at the same speed.

When life after the COVID lockdowns stabilized for many folks, the Strava Year in Sport review shows that they laced up their running shoes to compete. Twenty-one percent of runners on Strava ran at least one race in 2023, a 24 percent increase over 2022.

Racing was equally split across genders, with 21 percent of men and women competing at least once. Runners from Gen X (born between 1965 and 1980) were the most likely to race, with 26 percent logging at least one competition on Strava. Twenty-two percent of millennials (born between 1981 and 1996) raced, and 24 percent of boomers (born before 1965) pinned on a bib in 2023.

Going the Distance

Ultramarathons, while still less popular than shorter distances, are steadily becoming more popular, too, according to statistics. While just 2 percent of runners on Strava completed an ultra in 2023, that鈥檚 still up 11 percent from 2022.

Out of all ultrarunners on the app, two-thirds completed at least one 50K, meaning plenty of runners double-dipped on super long-distance runs in 2023. Women were 43 percent less likely to have run an ultra of any distance (so, yeah, we might have a problem). Participation in ultras may be growing at the same rate among men and women, but there is still plenty of work to be done鈥攆or instance, 鈥攊n order to reach equity. The longer the distance, the greater the gender gap tends to be, with half marathons having the smallest disparity鈥�7 percent of women completing a half and 8 percent of men.

Longer races are less popular this year, sure, but participation is growing by about 10 to 15 percent. Less than 1 percent of runners on Strava completed an ultra over 50K, though this distance remains the most popular to run. Participation in 50 miles is roughly half that of 50Ks, and 100K participation is roughly half that. So, if you ran a 100K this year, pat yourself on the back, as you鈥檙e part of the 1 percent (.0025 percent, to be exact).

RELATED: Your Successful Race Season Starts Now

Marathons remain a popular distance for runners. Five percent of runners on Strava ran a 26.2-mile race in 2023, up 20 percent from last year. Again, women were 32 percent less likely to have run a marathon than men (4 percent of women on Strava ran a marathon versus. 5 percent of men), but both groups saw participation jump 20 percent compared to last year.

OK, Zoomer

Gen Zers are not running as much as previous generations did at their age. Running, while less cost-prohibitive than, say, surfing, skiing, or mountain biking, still requires some financial investment. pinned the 鈥渁verage鈥� run budget to between $937 and $1,132 annually. I guess those gels really do add up!

And when you consider that 60 percent of young adults don’t feel their basic needs are met, a decline in participation makes sense. , an independent group that produces industry surveys, the number of runners in the 35-44 and 45-54 age groups has dropped significantly since 2015, while participation in the 25-34 age group only increased slightly. According to the report, Gen Z runners prefer to run for experiential benefits like socializing, fun, and mental health.

Interestingly, data about Gen Z runners on the Strava Year in Sport says the opposite, reporting that this generation is 31 percent less likely to exercise primarily for their health compared to millennial and Gen X counterparts. The difference could be that runners committed enough to sign up for an activity tracking app are already a self-select group. Zoomers on Strava report that their primary motivation for exercise is athletic performance. This is echoed by the speed of their training runs, which average out to be a pace of 8:59 a mile. Zoinks!

Gen Z runners are also more run-dominant than other generations. Seventy percent of the generation’s Strava users uploaded runs onto the app versus 52 percent of Gen X, a 35 percent higher likelihood (this might as well be the likelihood to Google 鈥淲hat is a Zendaya?鈥�) Gen Z runners saw the greatest percentage of growth in race participation this year, with a 60 percent jump in attendance at the marathon distance and a 68 percent increase at 13.1. (My mind would fully melt if I lined up against someone born in 2004, but also, welcome! Please be gentle.) According to Running USA, Gen Z runners gravitate towards races with a compelling theme or cause that resonates with their values.

RELATED: Finding Love on Strava

Trends are different across training habits, too. Gen Z runners are twice as likely as boomers to have weekday activity after 4 P.M. and are 31 percent less likely to exercise before 10 A.M.. Fascinatingly, 39 percent of Gen Z Strava athletes started a new job, and a third of the cohort reported relocating in 2023, which could speak to flexibility or economic instability for younger runners.

Over the year, Gen Z runners logged 17 percent less mileage than Gen X athletes, explained primarily with a shorter average run length. Plus, Gen Z athletes have slightly fewer running weeks in a year. (Maybe if they weren鈥檛 so busy eating all that avocado toast, they could run more!) JK, as the kids on TikTok say. In truth, Gen Z runners might train less because they are shooting for shorter distances, or the other way around鈥攊t鈥檚 impossible to disentangle causation here.

Looking Ahead

It鈥檚 not only a fun pastime to browse the year-in-review data, poking fun at the generations before or after us like they鈥檙e siblings (鈥淣o, I run more!鈥� 鈥淲ell, I run faster!鈥�), but it鈥檚 also a way to see where the industry is lacking.

The Strava Year in Sport data shows that the running industry will have to work to bring in more Gen Z athletes. This might mean that race directors and event organizers will have to continue tailoring their offerings to speak to a younger, more experience-driven demographic. Numbers also prove that, while the female section of the running pie has grown overall, more changes need to be made to reach gender equity. The statistics tell us a lot, but one of the biggest, if not the biggest, takeaways is that people are running more now than ever. And that? Well, that鈥檚 pretty rad.

The post Runners Are Racing More than Ever appeared first on 黑料吃瓜网 Online.

The post-long run nap鈥攕ome athletes love it, need it, and swear by it. Others complain it鈥檚 a necessary evil, that they actually feel worse after passing out on the couch. So which is it? Is an after-workout snooze optimal for recovery? Or is it only hindering your sleep schedule later in the evening?

We caught up with a few experts to gain clarity on the topic.

The Cause of Post-Run Sleepiness

This might feel like a 鈥渄uh鈥� moment, but there鈥檚 a lot of science behind why your muscles and overall psyche become tired after a long run. When you work out, your muscles are using adenosine triphosphate (ATP), a compound in the body used as a source of energy, to contract and flex. When you deplete ATP levels, your muscles don鈥檛 have enough of it to efficiently work and move, therefore bringing about something called 鈥�.鈥� This is a type of exhaustion that occurs due to changes in the muscles themselves.

A second type of tiredness you might feel after a long run is 鈥�,鈥� which occurs when overexertion changes the brain鈥檚 chemical balance. This slows the communication between the central nervous system and muscles, making you not only mentally exhausted, but inhibits your ability to transmit messages to your legs.

There鈥檚 also that points to the idea that feeling tired after exercising is the body鈥檚 way of protecting itself from burnout and injury. But further studies need to be conducted to prove that undoubtedly.

What the Experts Say

Tag along with marathon champion Hellen Obiri for 24 hours and you鈥檒l find that this Boston Marathon winner and Olympian takes several mandatory naps a day, mostly after her training sessions. But longtime running coach, Katie O鈥機onnor, says post-run nap opportunities aren鈥檛 prescribed often for her clients. Most of them are parents or people with hectic work schedules, so taking a couch siesta isn鈥檛 exactly realistic, though they wish it was.

鈥淚n my opinion, I think it just messes with your sleep schedule later on,鈥� O鈥機onnor says. 鈥淪o many people don鈥檛 get enough sleep at night as it is. The better rested you are before your long run, the less chance you鈥檒l need to have that post-run crash.鈥�

She adds that if someone has a peak run of 20 miles or more, or is exercising through extreme cold or hot weather, a nap might be necessary. After a big race, for example, O鈥機onnor is all for athletes sleeping as much as they can. But otherwise, she feels no one should feel so exhausted that they feel the need to crash. 鈥淭here are other ways to recover than a nap鈥攃ompression boots, cold or hot soaks, getting in a protein smoothie,鈥� O鈥機onnor says.

Clinical psychologist Shelby Harris not only specializes in behavioral sleep medicine, but she is a marathon runner herself. When asked if she participated in the ceremonial post-run nap, she says, 鈥淚 used to [nap] when I was a newer runner and had a long run of more than two hours. Now I鈥檓 more conditioned to it that I don鈥檛 feel the need to.鈥�

However, she鈥檚 not against taking a siesta after an afternoon out on the trails, confirming that a post-run nap can be a useful way for your body to recover and repair muscles, as well as boost energy.

Sleep specialist Chris Winter, host of the podcast, is more focused on differentiating between feeling sleepy and feeling fatigued. For example, he can鈥檛 ever remember a time where he worked with a marathon runner who couldn鈥檛 keep their eyes open at mile 18 because they were so tired.

鈥淎nother question is to ask yourself: Why do I feel the need to sleep after a run versus just resting?鈥� Winter says. 鈥淟ack of hydration, overtraining, age, illness鈥攖here are a lot of things that can impact the fatigue severity scale.鈥�

Sure, there鈥檚 a certain amount of exhaustion that鈥檚 expected after a tough workout, but sleep experts like Winter watch out for red flags like excessive lethargy, which can hinder an athlete鈥檚 performance. That鈥檚 when it鈥檚 important to look into potential chronic illness, nutritional deficiencies, depression, or something else.

Pros of the Post-Run Nap

Muscle recovery: Sleep triggers the , which are essential in stimulating protein synthesis, a process in which proteins are used to repair the tiny tears in muscles that accumulate during exercise.

Replenish glycogen: One of the best ways to restore glycogen is by eating enough carbs after exercising, but it鈥檚 also during sleep. The body constantly and naturally produces glycogen (as long as you鈥檙e properly fueled), so when you鈥檙e asleep and not expending energy, it has time to catch up on what it鈥檚 lost during the day.

Increased mental alertness: This one seems obvious, but while you sleep, your body both mentally and physically recharges by repairing muscle and tissue, strengthening memory consolidation, from the brain (thanks to the glymphatic system), and more.

Cons of the Post-Run Nap

Grogginess: Sometimes you feel less rested after your nap, and that鈥檚 due to something called “,” the transitional period from sleep to waking up. The brain produces while you鈥檙e sleeping, and when you wake up abruptly from a nap, it might not have time to stop sending those waves. This leads to grogginess, sleepiness, and confusion.

Disrupted sleep schedule: Napping can be a vicious cycle. You nap because you鈥檙e tired, but then you鈥檙e not tired later so you don鈥檛 sleep very well overnight. The next morning, you鈥檙e tired again, so you nap again, and the cycle continues. If you鈥檙e prone to insomnia, you might want to avoid naps for this reason.

Poor nap quality: show that the benefits of sleep are most noticeable when you are in a deep sleep, which isn鈥檛 always the case with a post-run nap. More likely than not, you鈥檙e crashing on a couch (which is usually less comfortable than a bed), and your core temperature and heart rate are high, making it difficult to relax into sleep.

To Snooze or Not to Snooze?

The answer to whether or not you鈥檒l want to partake in post-run shuteye is highly personal, but most sleep experts advise following a few nap guidelines:

1. Keep it consistent. Nap everyday at the same time for the same amount of time so your body becomes accustomed to it. This will reduce sleep inertia.
2. Don鈥檛 let it become a domino effect. If you sleep during the day, you鈥檒l most likely go to bed later than usual. This can often cause people to want to sleep late the next day, disrupting their whole schedule. No matter what, keep your morning wake-up time the same.
3. Hydrate and refuel beforehand. Don鈥檛 crash without first getting sufficient electrolytes, carbs, and protein. You may even find that you don鈥檛 feel so exhausted after drinking and eating.

Here鈥檚 the bottom line: With great naps come great responsibility. You don鈥檛 necessarily need to fight sleep after a long run, but be smart about it. If you finish up late in the afternoon, it might not make a ton of sense to take a nap since you鈥檙e so close to bedtime. In that case, you can grab a cup of coffee or take a cold plunge to stay awake. But in another scenario, where you have the afternoon to spend at your leisure, a 20-minute nap isn鈥檛 a big deal. Most importantly, if you feel like your exhaustion is out of control, seek out medical advice. Don鈥檛 sleep on taking care of your Zzzzs!

The post Post-Run Naps Are the Best, but Are They Good for Us? appeared first on 黑料吃瓜网 Online.