You’ve started your running journey and you’ve just signed up for a new race when it hits you: do you have the best running shoes for that distance? Right now, they might be feeling a little thin after all that training.
Believe it or not, the right shoe for your distance does more than get you a new PB. Wearing the right shoes can prevent injury, since the best running shoes for you supports your unique gait, offers the right cushioning and can handle the lengths you want to go. When picking a shoe, think about your distance, terrain and the technical aspects of the shoe. We’ve got all that info right here.
Here, we’ve rounded up top trainers for different distances, and are dishing intel on how to know if the shoe you like is right for that distance.
The Best Running Shoes For A 5K
Whether you’re just starting out (good for you!) or want to speed up your 5K with speed drills and hill sprints, look for a shoe with less height but sufficient cushioning since this supports your weight but also allows you to run more naturally. These new shoes have stacked soles but are light and built with speed in mind.
On Cloudsurfer 7
Heel drop: 10mm | Cushion: Moderate | Pronation: Neutral | Price: R3 399 | Weight: 205g
A pronounced forefoot rocker forces your foot onward with each strike, propelling you forward. As your feet hit the ground, the CloudTec Phase® midsole collapses in sequence, creating a smooth roll from heel to toe. They’ve also kept the environment in mind: their dyeing process requires 90% less water and the total recycled content is 30%.
PUMA Deviate NITRO™ 3
Heel drop: 10mm | Cushion: Plush | Pronation: Neutral | Price: R3 799 | Weight: 236g
Made for everyday runs with extra oomph, this shoe features PWRPLATE technology that stabilises the midsole but also allows your foot to be pushed forward when your foot touches the ground. The cushioning is made from NITRO™ foam, a nitrogen-injected foam that adds a bouncy response to each strike. More than that, for a shoe with a 10mm drop, it feels incredibly stable.
HOKA Rocket X 2
Heel drop: 5mm | Cushion: Plush | Pronation: Neutral | Price: R5 250 | Weight: 193g
HOKA has redone their propulsion carbon fibre plate and sandwiched it between two responsive layers of foam. You’ll notice a reduced drop at the heel with a chunky support in the midsole. They’ve purposefully put the foam in strategic zones so you get the support where it’s needed.
Reebok Floatzig 1
Heel drop: 6mm | Cushion: Medium | Pronation: Neutral | Price: R2 799 | Weight: 277g
This incredibly popular shoe makes for a springy, fast run. The lightweight foam is sectioned off, making it more flexible when your feet curve while running. A full-length carbon rubber creates a firm outsole, with some extra cushioning in the midsole. This is an excellent option if you’re new to running and it’s specifically designed to get people pounding the pavement. Plus, it’s a great price.
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The Best Running Shoes For A 10K
Now that you’re logging longer distances, you’ll need a shoe with a bit more cushioning and extra durability. Try and find a light shoe – you’ll reduce significant energy when you’re not dragging your shoes along.
Under Armour Infinite Pro Breeze
Heel drop: 8mm | Cushion: Medium | Pronation: Neutral/Supination | Price: R3 499 | Weight: 326g
This shoe is light and springy, making for a fun run. As you log longer distances, the breathable upper is a welcome feature, as is the 3D-moulded sock liner that cradles your foot for comfort. UA HOVR™+ cushioning reduces impact, returns energy & helps propel you forward. The outsole is made to handle things in the long run.
Nike Zoom Fly 5
Heel drop: 10mm | Cushion: Medium | Pronation: Neutral/Pronation | Price: R3 500 | Weight: 242g
A nice, stacked heel ensures you’re supported through a 10km run and beyond. A carbon-fibre plate sits inside the shoe, offering extra propulsion. They’ve reworked the foam in the midsole, making it lighter but also more responsive. If you’re a pronator, this might work for you: the forefoot and heel have wider bases for more stability and the banana-like shape raises to create a healthy arch.
Hoka Cielo X1
Heel drop: 7mm | Cushion: Firm | Pronation: Neutral | Price: R5 750 | Weight: 264g
Yes, it’s a stable foam that feels closer to the ground, but this goes the distance with speed. The resilient two layers of PEBA midsole provide a bouncy feel with energy return. Between those layers sits a winged carbon fibre plate that widens the surface area on the rebound. The rocker shape creates constant forward propulsion with every step.
Saucony Ride 17
Heel drop: 8mm | Cushion: Plush | Pronation: Neutral | Price: R3 500 | Weight: 250g
For soft, plush rides, this shoe might be your fave. The PWRRUN+ foam, their softest-feeling foam that’s plush and springy, is paired with higher sidewalls to provide extra stability. The upper is a breathable mesh, which is important for long runs and the outsole is durable and protective. It’s also vegan and contains recycled materials.
READ MORE: 5 Signs You’ve Bought The Wrong Running Shoes
The Best Running Shoes For 21k+
For 21km runs, personalised comfort is the name of the game. At this stage, you’ll know what kind of cushioning you like and the stability you need. Nonetheless, a long-distance running shoe should carry you through race training and all 21K races going forward, so look for durable outsoles and reinforced uppers.
adidas Adizero Boston 12 Sanlam Cape Town Marathon
Heel drop: 7mm | Cushion: Medium | Pronation: Neutral | Price: R2 999 | Weight: 216g
This shoe, created especially for the 2024 Sanlam Cape Town Marathon, sits at a very reasonable price point while adding vooma to your runs. The ultra-light mesh upper guarantees breathability, while the Lightstrike Pro cushioning feels light and responsive underfoot. As per usual, adidas uses a Continental™ Rubber outsole, which ensures grip in all conditions and is very durable. It features at least 20% recycled materials.
New Balance FuelCell SuperComp Elite v4
Heel drop: 4mm | Cushion: Plush | Pronation: Neutral | Price: R5 399 | Weight: 188g
Save this one for race day when you’re chasing a new PB. The thick, soft heel keeps every strike ultra cushioned and a thinner, snappier carbon fibre plate gives you a springy energy return. It’s also got that rocker feel that transitions from heel to toe very naturally. And, it’s incredibly light.
Asics Gel-Nimbus 26 PLATINUM
Heel drop: 8mm | Cushion: Plush | Pronation: Neutral | Price: R4 000 | Weight: 262g
This shoe, made for long-distance runs, offers a lightweight ride that feels soft but remains durable. To reduce the impact of running on your joints, Asics uses their GEL™ Technology in the front and rear. They’ve added in an improved midfoot, a knitted upper that’s supportive inside. For those looking for a supportive shoe, this one has earned the American Podiatric Medical Association (APMA) Seal of Acceptance – meaning it’s good for your feet.
Brooks Ghost 16
Heel drop: 12mm | Cushion: Medium | Pronation: Neutral | Price: R3 050 | Weight: 241g
Despite the thick sole, you’ll find this shoe to feel incredibly light, thanks to the nitrogen-infused DNA LOFT v3 midsole, which cushions comfortably. With a spacious toebox for wider feet and a durable outsole using recycled silica, this would last for a variety of distances. The wider toebox is also supported by the wider soles at the forefoot, which provides good stability.
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Michelle is the features editor at WH. She’s immensely curious about the world, passionate about health and wellness and enjoys a good surf when the waves are good. More