The Monday Shakeout: What are the Best Shoes for Road Ultramarathons?
By Matthew Klein
This week Matt addresses an increasingly frequent question we have been receiving via email: What are the best shoes for road ultramarathons? He draws from his experience helping his pro-runner wife make it onto the podium for several US national road ultramarathon championships, weighing personal considerations that may help you figure out the best option for your next road ultra race.
Ultramarathons, defined as any distance race beyond a marathon, are becoming more popular. While still small in comparison to marathons and 5k participation, they have seen a dramatic increase in participation over the last several years. As the general population gets more involved, there are more extensive questions about what gear to use, especially with events that can last for >12 hours for many. The ultra-marathon leaning trail running scene has already adapted to this, with plenty of footwear designed for ultra-type events or already being protective enough for a variety of distances. The increasing popularity of road ultramarathons, as many runners search beyond the marathon, necessitates a different approach with regard to running shoes.
Key Features to Look for in Ultramarathon Road Shoes
The key features to look for in a road ultramarathon shoe are an extremely comfortable and wider upper, good cushioning underfoot and a rockered geometry. The upper is one of the most important parts in a road ultramarathon shoe. Comfort is key for a shoe that may be on your feet for multiple hours, although some people may elect to have multiple shoes they can switch between. Avoiding shoes that may cause hotspots is important, so finding something that is highly comfortable on foot is important. Feet change significantly over long-distance efforts, swelling significantly and changing size both in volume and length. It is not uncommon for the swelling to cause a half to full size change in foot measurements.
Therefore, it is important to not only consider a shoe that is comfortable, but also one that is at least a half size larger and slightly wider with an adaptable upper that can adjust to swelling.
The good cushioning underfoot is important due to the amount of time spent on concrete. Spending >6-12 hours landing on concrete requires some level of protection for most people. This cushioning should not be too soft or too firm as either extreme may cause issues in the later miles. It is therefore key to find an efficient, bouncy and resilient midsole that holds up over long miles.
Finally, a rockered geometry is key given its ability to improve efficiency. Efficiency is one of the most important factors in completing an ultramarathon race on concrete. We know that rockered geometries can reduce work in the foot and ankle, potentially offsetting some of the fatigue that may come from being on your feet for hours. Therefore, finding a decently rockered shoe can help you roll along more efficiently, which is important over such long races on hard surfaces.
Brooks Glycerin Max
A great rockered shoe that is not only durable, but has cushioning that keeps the shoe going for miles. We highly suggest going up at least a half to full size if you choose to use this shoe for an ultramarathon
Hoka Bondi 9
A shoe designed for long miles on the road. A slightly snug upper may do better for those with narrow feet but it does stretch. The cushioning can handle long miles and the rockered profile does best for slower consistent miles.
Mount to Coast R1 / P1
Mount to Coast is one of the few companies that make shoes specifically for ultramarathons. Their R1 is their ultramarathon racer, while the P1 is their stability ultramarathon shoe. Both have slightly wider and adjustable fits, although we suggest going up at least a 1/2 to full size as there is a slightly short fit. The midsole foams are not the bounciest, but are extremely resilient and absorb shock well. These are also some of the most durable shoes on the market, so expect to get tons of training and racing miles out of these.
ASICS Superblast 2 / Megablast
Both of these super trainers from ASICS have a ton of super foam and have rockered geometries. Both are resilient and hold up well over long miles. The uppers in the forefoot can be a little challenging, so we suggest going up a half size at least to offset that. The SuperBlast 2 is more stable than the Megablast, while the Megablast is lighter and a little less stiff.
Hoka Skyward X
A highly cushioned, rolling super trainer meant for long miles. A surprisingly wide upper for a Hoka shoe and a stable design that keeps the foot centered. Great for long runs where getting into a rhythm is key.
New Balance SC Trainer v3
One of the more stable super trainers, the New Balance SC Trainer v3 is on the firmer end but the highly rockered midsole makes it efficient over long miles. We highly suggest going up at least a half to full size given the upper runs slightly short but once that sizing is adjusted, the upper is comfortable.
New Balance SC Elite v5
This is one of the most comfortable super racers I have ever tried. A smooth, adaptable upper sits up top with a wider forefoot. A durable, resilient midsole sits underfoot that keeps it's bounce over long miles. While not the fastest shoe for shorter road races, this shoe shines the farther you go in it.
Diadora Gara Carbon 2
The Gara Carbon 2 was another shoe we found to not be the fastest option over shorter miles but its midsole and geometry make it incredibly comfortable over long miles. The light upper is stretchy and hugs the foot well. The bouncy but consistent midsole does especially well over longer miles, making it easy to get into a rhythm.
Adidas Adios Pro 4
Unlike the prior two suggestions, the Adios Pro 4 has an incredibly bouncy and fast midsole. It also has versatility during longer miles, especially with its insanely durable outsole. The upper fits a half size small, so we suggest going up at least a half it not full size for ultramarathon efforts. A great option for those who don't have stability needs (the heel/midfoot is quite neutral) but want a shoe that also handle fast and consistent paces
Summary
The above shoes are suggestions that we hope will help you find themes in shoes that may work for you. Everyone has slightly different needs, but when it comes to road ultramarathons, finding a comfortable, slightly wider, efficient and rockered shoe is important. We again encourage you to get at least a half to full size larger than normal if you plan to run an ultramarathon, given the known changes in foot size. Not everyone will need a super racer and many will do extremely well in trainers or super trainers. However, many runners will be able to use super racers especially if they are going faster. Regardless of what you use, you should be using these shoes in training on long runs to figure out what works best for you. You may find that a combination of shoes works for you as many ultramarathons will switch shoes during events. This can give your feet a chance to breath and get into a fresh shoe. Road ultramarathon shoes have some similarities to marathon shoes, although with an even greater need for comfort and optimal fit. What that looks for each person may vary slightly, but a focus on comfort will keep you going for miles.
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goodr Sunglases: Run in style with goodr's super fun sunglasses.
Feetures Socks: Massively grippy socks that will make you feel more one with the shoe
Amphipod Hydraform Handheld Water Bottle: Perfect for long runs when you need hydration in the summer
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