What shoes are good for long runs?
What are long runs?
Long runs are the longest run in your week of training. They usually make up around 20-25% of a runner’s weekly mileage. It is an easy aerobic run usually done at a conversational pace.
Considerations/How to choose a shoe:
First, you can go to a running specialized store and get your feet properly sized. Some stores, such as Snail’s Pace, have 3-D scanners that offer accurate analysis of your feet. Using such data, they recommend shoes based on your personal needs and with correct sizing.
If this option isn’t available and you're trying on shoes yourself, you still need to get the correct sizing. Shoes should have some wiggle room for you in the toe box, and your toes shouldn’t be jammed at the front. During a long run, feet tend to swell and get bigger, so shoes need to be able to accommodate that. Shoes that are tight around the sides of your feet will also become a problem when the runner starts to develop blisters during the run. Excessive amounts of friction between a tight shoe and the runner’s feet are harsh in the long run.
After you get the correct sizing, it will be mostly down to experimentation and how your body feels with each type of shoe. If you are comfortable doing normal runs in the shoe and you have no issues or pains, then you will likely be able to run a long run in the same shoe.
Having a running shoe rotation means having multiple shoes to run in and every shoe has a different purpose or type of run to be used in (long/easy runs, speed sessions, racing shoes, daily trainer, etc.). Creating a rotation isn’t necessary and most runners are fine with running everything in one shoe. If you do decide to purchase a specialized long run shoe, it should be comfortable above all other factors. Most long run shoes have more cushioning than a regular daily trainer. They provide a softer ride on the run, making them more comfortable over long distances.
What shoes I like:
High-stack shoes will go the distance if I go on a long run of about 10 or more miles. I don’t like lower stack shoes because the lack of cushion starts to give me aches and pain in my hips and joints on long runs. High-stack shoes help absorb more of the impact from every stride and I find them more forgiving. I personally have found that I am less likely to get injured wearing high-stack shoes on a long run than wearing a shoe with 15 mm less cushion. Not all runners are built the same, however, so others will need to experiment with varying levels of cushion.
For long runs, I like using the Saucony Triumph 20, Asics Superblast, Nike Tempo Next%, or maybe even the Vaporfly Next% 2 (only for races like the half marathon). They are all shoes that have a high stack height of 40mm or above a size 9.
I like the Triumph 20 for being a decently light and soft shoe. It has good cushioning for slow runs, but it wouldn’t be suitable for faster runs.
The Superblast has a nice balance of cushioning, responsiveness, and weight. It is very light for how much cushion it has and I use it on faster long runs due to how responsive the foam is.
The Tempo Next% is a bulkier shoe that isn’t very light but it is very responsive because of the air pods and ZoomX foam at the front of the shoe. I also use it for fast long runs.
Lastly, the Vaporfly Next% is a racing shoe that is very lightweight and responsive. I race in it for the 5k and half marathon.
In training runs, the important matter is that you are comfortable running great distances in your running shoes. It isn’t necessary to get a shoe tailored specifically for long runs, however, since a single running shoe for daily training will still suffice. Experiment with different sizes, spaces, weight, and cushions!
Sources:
Smith, Cory. “The Best Long-Distance Running Shoes For Marathon Training and More.” Runner’s World, 21 June 2024, https://www.runnersworld.com/gear/a26860886/long-distance-running-shoes/.
“How to Choose the Best Long Distance Running Shoes | ASICS.” ASICS, https://www.asics.com/au/en-au/blog/how-to-choose-the-best-long-distance-running-shoes-for-you/. Accessed 23 June 2024.
FAAOMPT, Matt. “Do Heavier Runners Need Different Shoes from Lighter Runners? | Monday Shakeout.” Monday Shakeout - DOCTORS OF RUNNING, 9 Oct. 2023, https://www.doctorsofrunning.com/2023/10/do-heavier-runners-need-different-shoes.html.
Tips & Techniques. https://www.smithptrun.com/running-tips/knee-pain-and-running-shoes/. Accessed 23 June 2024.
Latter, Philip. “Long Runs: Your Essential Guide to Running Far.” Runner’s World, 5 Mar. 2024, https://www.runnersworld.com/uk/training/marathon/a774616/essential-guide-to-long-runs/.