What’s Your Run?

Race day is when all your training comes together, and the shoes you choose can be the difference between just hanging on and finishing strong. On these hard efforts, you want running shoes that feel light, springy, and truly race‑ready, helping you turn your fitness into free speed without dragging you down or disrupting your stride. A race usually means running at or close to your fastest sustainable pace over a set distance (like a 5K, 10K, half marathon, or marathon) so every detail in your kit matters more than it does on an easy training run.

Race shoes (often called racing shoes or “supershoes”) are lightweight performance models designed to maximise speed and efficiency, usually with high-rebound foams and a stiff plate in the midsole. The plate, often carbon fibre, works like a spring, helping you roll through your stride and push off with less energy per step, which can improve running efficiency by a few per cent over long distances. These shoes feel more aggressive and responsive than daily trainers, so they are best reserved for races and occasional key workouts rather than every run to preserve durability.

• Very light overall weight to reduce fatigue over distance.
• ​High-energy “superfoams” that compress and rebound quickly to return more energy.
• ​Stiff plates (usually carbon) to stabilise the foam and speed up toe-off.
• Rockered midsole shapes that help you roll forward efficiently at faster paces.

Race day shoes are a strong choice if you are:

• Targeting a time goal or PB at 5K through marathon distance.
• Comfortable running at higher speeds and used to structured training.
• Happy to save them for races and a few tempo or interval sessions to reduce wear.

Saucony Endorphin Pro – Saucony’s true race‑day supershoe built around a full‑length carbon plate and ultra‑responsive PWRRUN PB foam, designed to help you hold aggressive paces from 5K to marathon. The Speedroll rocker geometry encourages you onto your forefoot and makes it feel easier to keep turning the legs over late in the race.

On Cloudboom Strike – On’s latest carbon‑plated marathon racer, using ultra‑responsive Helion HF hyper foam and a spoon‑shaped 100% carbon Speedboard to turn each stride into powerful forward momentum. The cushioned yet springy ride suits runners who want a distinctive, bouncy feel and efficient roll‑through for long road races.

New Balance Fuelcell Supercomp Elite V5 – New Balance’s marathon racer, pairing a full‑length carbon plate with energetic FuelCell foam and Energy Arc geometry to help you lock into pace and roll smoothly through each stride. The high stack and propulsive feel make it a strong option for chasing PBs from half marathon up to 26.2 miles.

A tempo run (or threshold run) is a sustained, “comfortably hard” workout where you run faster than your easy pace but slower than an all-out effort. Most tempo runs last 20–40 minutes at this effort, often around the pace you could hold for a 10K to half-marathon race. The tempo run means in practical terms: you are working hard, breathing deeper, but you can still maintain the pace without sprinting.

Tempo runs train your body to handle and clear lactate more efficiently, which helps you maintain a faster pace for longer without “blowing up”. They improve running economy, making each step more efficient at your race paces, and build mental resilience for the tough middle stages of races. Regular tempo sessions can boost both speed and endurance, offering a strong “bang for your buck” workout in a busy training week.

1. Warm up: Jog easily for 10–15 minutes, adding a few short strides to wake up your legs.
2. ​Set your pace: Aim for a comfortably hard effort, roughly 80–90% of your max effort, or a pace you could hold for about an hour.
3. Run the tempo block: Start with 15–20 minutes and build up to 30–40 minutes as your fitness improves.
4. ​Cool down: Finish with 5–10 minutes of easy running and some light stretching to aid recovery.

Beginners can break the tempo into blocks. For example, 3 x 8 minutes at tempo pace with 2–3 minutes easy jogging between, before progressing to continuous efforts.

Tempo run shoes are trainers designed for faster workouts such as tempo runs, threshold efforts and interval sessions. They usually sit between daily running shoes and full race shoes, with more energy return and a snappier feel than everyday trainers but more cushioning and durability than ultra-light racing models. Some tempo shoes use nylon or partial plates and firmer foams to support quick transitions without feeling too harsh.

• Lightweight build but not as stripped-back as a pure racer.
• Responsive foam that feels “bouncy” or energetic at pace.
• ​Slightly firmer ride and secure fit for stable foot placement when running fast.
• Optional nylon or less aggressive plates for extra pop without full race-day stiffness.

Saucony Endorphin Speed 4/5 – A classic tempo favourite, using a semi‑rigid nylon plate and responsive PWRRUN PB foam to balance propulsion with enough flex for frequent training. Perfect for tempo runs, intervals and “B” races if you prefer something more forgiving than a full carbon shoe.

HOKA Mach 6 – Lightweight, rocker‑shaped trainer with a snappy foam feel that works brilliantly for tempo runs and progression runs while staying durable enough for regular mileage. A good choice if you like a smooth, rolling ride at faster paces.

New Balance Rebel V5 – A lightweight FuelCell trainer that feels lively at tempo pace, with soft yet responsive cushioning and a natural, agile ride that works well for faster blocks inside your weekly training. Ideal if you want one shoe to cover tempo runs, steady efforts and the odd interval session without the full stiffness of a carbon plate.

• Use a flat or gently rolling route for even pacing.
• Don’t start too fast. Consistency beats speed spikes.
• Track heart rate (aim for 80–88% of max HR as a guide).
• Rotate shoes to match workouts: tempo/race pairs for faster days, daily trainers for recovery runs.
• Add a recovery or easy day after every hard tempo session

Shop Tempo Run & Speed Training Shoes at Runners Need to find responsive trainers tuned for pace, efficiency and confidence at tempo.

A daily run is any regular, mostly easy‑to‑steady outing that quietly builds your weekly mileage and aerobic base, one comfortable mile at a time. These runs are typically done at a conversational pace, where you could chat in full sentences, keep breathing under control and feel like you could comfortably carry on beyond the end of the route. By staying relaxed rather than chasing the watch, daily runs support recovery between harder sessions and gradually strengthen your heart, lungs and muscles over time, without leaving you feeling drained for tomorrow’s workout.

Run at a genuinely easy effort to test your shoes and kit in everyday conditions, and absorb the benefits of tempo runs and long runs without adding the same level of stress. When most of your running lives in this comfortable zone, you create the consistency that really moves the needle, giving you the fitness to handle big sessions and the freshness to enjoy them.

Daily running shoes (or daily trainers) are versatile shoes built for comfort, durability and reliable support on a wide variety of runs. They are generally more cushioned and robust than tempo or race shoes and are designed to cope with repeated use across many miles. You might use them for easy runs, recovery days, gentle progression runs and even some steadier long runs.

• Balanced cushioning that feels protective but not overly soft.
• A stable platform that supports your natural stride over time.
• Durable materials and outsole rubber to handle frequent training.
• ​Comfortable upper fit that works with your usual socks and, if needed, orthotics.

If you run a few times a week, a single pair of well‑chosen daily running shoes can comfortably cover daily runs, some long runs and even your first races. As your training volume or race goals grow, adding a tempo shoe and a race shoe gives you more targeted support and keeps each pair fresher for longer.

ASICS Gel‑Nimbus 28 – A plush neutral daily trainer with soft cushioning and a smooth transition, ideal for easy runs, steady efforts and even some long runs if you like extra comfort. Great if you want one shoe that can quietly handle almost everything.

Brooks Ghost 17 – A daily running shoe known for its balanced cushioning and reliable fit, now updated with lighter foams and options for different widths. A strong “safe bet” if you prioritise comfort, consistency and versatility.

HOKA Clifton 10 – Lightweight, moderately cushioned daily trainer with a distinctive rocker that encourages an easy roll through your stride on everyday miles. Often favoured by runners who like a soft feel without sacrificing too much responsiveness.

A long run is usually the biggest outing in your training week, the one that stands out on the plan when you look ahead. For newer runners, that might mean 60–90 minutes at an easy pace, while half and full marathon plans often extend these outings to two hours or more as your fitness grows. The key is that this run feels notably longer than your other sessions and is placed so you have enough recovery on either side to absorb the workload. The effort should stay easy to steady; you can talk in full sentences, because the goal is time on feet, not speed. Over the weeks, gradually stretching this run helps your body and mind get used to being out there for longer, so race day distance feels familiar rather than intimidating.

Regular long runs place your heart and lungs under steady demand for an extended period, which improves circulation and helps your body move oxygen to working muscles more effectively. Spending longer at easy effort also trains you to tap into fat as a fuel source, so you preserve glycogen for the later stages of a race and delay that heavy‑legged feeling. Muscles, tendons and joints adapt to the repeated impact too, so they cope better when fatigue sets in after many miles.

These sessions double as rehearsal: you practise pacing, fuelling, hydration and kit choices over realistic distances, so fewer variables are left to chance on race day. Because the intensity stays mostly low, you collect all these benefits without leaving yourself so tired that your quality workouts in the week start to suffer.

Shoes for long runs have one main job: help your legs feel fresher during and after big‑mileage days. They usually pack more foam underfoot to soak up impact, often with a higher stack and a rockered shape that keeps your stride feeling smooth when form starts to fade. Some runners prefer neutral models that let the foot move naturally, while others rely on added structure to keep things steadier as they tire. Compared with race‑day supershoes or snappy tempo trainers, long‑run models can feel softer and more forgiving, prioritising support and protection over raw speed. Many runners rotate a plusher version of their daily trainer for long outings, while others keep a specific max‑cushion pair for weekend epics so it always feels fresh and ready when the longest run of the week comes around.

• Generous cushioning to absorb repetitive impact and protect your joints.
• A stable base and midfoot support to keep your form tidy when you get tired.
• Smooth, rockered transitions to help you roll through your stride with less effort.
• A secure upper that prevents rubbing and hotspots over time.

On Cloudmonster 2 – Max‑stack neutral trainer with oversized CloudTec cushioning and a rolling rocker that takes the sting out of long runs while still feeling a little lively when you pick up the pace.​

HOKA Bondi 9 – One of the most cushioned shoes in HOKA’s line‑up, delivering a very protective, stable ride that shines on easy‑pace long runs and high‑mileage marathon build‑ups.​

Puma Magnify Nitro 3 – High‑stack daily trainer using soft, bouncy Nitro foam to keep long‑run impact low while offering a smooth, energetic feel that can handle both steady cruising and light uptempo segments.