How to Choose the Best Long Distance Running Shoes for You

You need to know your pronation type, your running technique and what works best for different terrains. To help you take the guesswork out of what to look for, we asked our ASICS experts to recommend the best long distance running shoes.

How To Pick The Right Shoes For Long Distance Running

When it comes to choosing the best marathon running shoes for you, consider these important factors: comfort, quality, and function. On top of that, understanding your running style, the running terrain and how your feet respond to hours of pounding the pavement will help you in the hunt for long distance running shoes.

Here are some helpful suggestions to narrow down your search.

What Makes Long Distance Running Shoes Different?

Long distance running shoes need to be sturdy enough to take a pounding, light enough to not weigh you down and stable enough for maximum push-off and energy return. So many factors come into play when looking for appropriate shoes for a marathon. Here are a few pointers to get you started.

Greater Comfort To Prevent Blisters And Reduce Load On Foot

Above all, comfort is going to be your main concern when searching for long distance running shoes. Whether it’s a half marathon or a full marathon, the longer the distance, the more your feet will swell and sweat. A proper fitting, lightweight shoe with breathable upper fabric will help with moisture control and keep your feet dry. Avoid tight-fitting shoes and allow for extra room in the toe box.

Increased Durability To Withstand Frequent Long Distance Runs

Three things to consider when looking for marathon shoes include mileage, body weight and foot type. For long distance runs you want a shoe with a high-quality outer rubber sole and a lightweight, cushioned midsole for extra comfort and bounce. To help reduce landing shock, look for a shoe with gel cushioning in the heel and forefoot. Buy a shoe that’s appropriate for your weight and foot type, so it can withstand the grueling hours of running time.

Knowing when to replace your running shoes depends on how many kilometers you put on them, your running conditions and training style.

Secure Fit And Support For Stability

Finding a running shoe for your pronation type will give you extra support and stability where you need it most. Overpronators and underpronators can reduce the load on their feet by choosing a shoe based on their foot type. Overall, the best shoes for marathon running give you immediate step-in comfort with enough room for foot spread and extra support in the heel for a smooth ride.

To find out your pronation type, take a look at our Pronation Guide .

What Should You Consider Before Buying Marathon Shoes?

In addition to body mechanics, the terrain and duration of your run will greatly factor into what kind of marathon shoes you buy. Are you running a half or full marathon, is it a slow-paced run or a race, are you road running or hitting the trails? Let’s take a look at these in more depth below.

1. The Average Number Of Kilometers You're Planning On Running Long Distance

Marathon running shoes are designed to withstand long hours of training time. But the more kilometres you put on a shoe, the greater the wear and tear. When asked, how many kilometres should your marathon shoes have on them before replacing, Podiatrist and ASICS PRO Team member Clifton Bradeley replied, 450 to 550 miles. Keeping track of your mileage and replacing them when the time is right will ensure you’re getting the most support from your running shoes.

2. The Type Of Terrain You'll Be Running On

The type of terrain is important to your shoe style because it needs to meet the unique demands of your running surface. You want one pair of long distance running shoes that are durable enough to withstand repetitive pounding of the pavement and one that is stable enough to keep you safe on the trails.

• Long distance trail running. For rough terrain, you need a responsive shoe with greater traction and stability. A running shoe with superior energy return responds well to this kind of softer ground and allows runners to cover more terrain with less effort.
• Long distance road running. The harder the terrain, the greater the pummeling your shoes will take. Look for a shoe that will provide enough durability in the sole without sacrificing comfort and flexibility.

3. Whether You'll Need More Than One Pair

To get more mileage out of your long distance running shoes, it’s a good idea to alternate between two pairs during training. This will give your shoes enough time to dry out and decompress between runs. When you find the proper fit for your foot type and running style, consider buying two of the same pair of running shoes. Models of running shoes can change from season to season, so don’t miss out when you find the perfect pair.

4. The Type And Style Of Your Long Distance Run

For runners who want to add more speed to their runs, look for a lightweight shoe with energy efficient design and bouncy toe-off. For slower marathon runs, durable shoes with extra midsole cushioning and breathable upper fabrics will improve the quality of your run.

Best Marathon Shoes For Road Running

Best Marathon Shoes For Advanced Or Elite Runners

Best Shoes For Long Distance Running On Rough Terrain

Best Marathon Shoes For Fast-Paced Runs

Best Shoes For Slow-Paced Long Distance Runs

Best Long Distance Running Shoes For Beginners