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Race day shoes often referred to as 'super shoes,' and everyday running shoes are designed with distinct purposes in mind, each featuring unique attributes tailored to their function.
To put your best foot forward, you need to put the right shoes on your feet. So, when it comes to choosing the right running shoes, understanding the difference between race day shoes and everyday shoes is key to getting the most out of your runs.
We really are spoilt for choice these days. New and experienced runners alike have never had more options to tailor their footwear to meet the specific demands of their training and racing needs. With a wide range of running shoes – from minimalist to max cushion/support – available, and all serving a unique purpose, many runners are now choosing more than one pair of shoes to put on rotation. So should you?
Below we take a look at the difference between race day shoes and everyday running shoes, find out what carbon fibre shoes are and whether or not you should run in your race day shoes before your big race. Walk this way.
So, what's the difference between race day shoes and everyday running shoes?
At first glance, they might seem similar – rubber soles, cushioning, breathable fabrics – but what you might not notice right away are the advanced features and technology that run deep.
Race day shoes, often referred to as 'super shoes,' and everyday running shoes are designed with distinct purposes in mind, each featuring unique attributes tailored to their function.
If you're serious about running – whether you're an elite marathoner or just a passionate runner – race day shoes are built to help you glide through the course like a gazelle with ease and speed. These shoes typically offer advanced technology and design to maximise performance, giving you that extra edge on race day.
Race day shoes are engineered for optimal performance and speed. They're typically lighter, crafted from materials that minimise weight, and can often feature a sleek, minimalist design to reduce drag.
Many race day shoes also incorporate a plate – often made from carbon fibre or nylon – to boost energy return. This plate helps enhance speed and provides that extra spring in your step when you need it most.
Race day shoes also often feature the brands' most advanced cushioning technologies – such as PEBA or Pebax – providing a firmer feel for better energy return while maintaining speed. Some may have specialised outsoles for enhanced traction on varying race surfaces.
On the flip side, everyday running shoes prioritise comfort and support for longer runs and should be the shoes you use for most of your daily training. They tend to be built with more cushion and support to help you recover faster and are made from durable materials to withstand regular wear and tear, often making them heavier than race shoes.
Wait, what are carbon fibre shoes?
Carbon fibre shoes are your top-tier running footwear and seen in many race day specific shoes. Designed to enhance performance and speed through the incorporation of carbon fibre plates (a material which is five times stronger than steel) in their midsoles.
While they're not a guarantee to a faster time, the plates in race day shoes offer a unique blend of stiffness and flexibility that enhances propulsion with each stride. The carbon fibre plate helps store and release energy more efficiently, giving you a boost, particularly in races, and potentially shaving minutes off your overall time.
Paired with lightweight, breathable materials and responsive foams, these shoes are designed to absorb impact, reducing lower leg fatigue, while offering maximum comfort. All of this comes with minimal weight, especially when compared to traditional running shoes.
So it comes as no surprise that athletes and serious racers competing in long-distance events, have made carbon fibre shoes their shoe of choice.
What distance are you planning to run and is your race time important?
If you're unsure about which type of shoe you need, consider the distance you'll be running and your race goals. The distance you plan to cover plays a significant role in choosing the right shoe.
Are you racing for fun, or is your competitive spirit driving you to achieve a new personal best in your tempo? If it's the latter, you'll likely want to invest in a pair of high-performance race day shoes to help you reach your goals.
Short Distances (5K and below)
For shorter races or training runs, you might prefer lightweight, responsive shoes that enhance speed. These shoes typically have less cushioning and a lower stack height, allowing for a quicker turnover and a more natural feel.
Mid Distances (10K to Half Marathon)
For mid-distance runs and beyond, you may want a balance of cushioning and responsiveness. Shoes in this category often provide more support and comfort while still being relatively lightweight. It doesn't mean you need to go straight for the ultra-cushioned shoes, but they should accommodate a range of paces and help reduce fatigue over longer distances. Generally if you're running a mid-distance race, you'd appreciate some cushioning underfoot.
Long Distances (Marathon and Beyond)
For longer distances, cushioning becomes crucial to absorb impact and provide comfort. Shoes designed for long runs typically have more padding and support to protect against fatigue and injury. They often feature durable materials to withstand the wear of extended use and are designed to provide stability throughout the run.
Trail vs. Road
Additionally, the type of terrain can also affect your choice. Trail running shoes have specific features like rugged outsoles for grip and stability on uneven surfaces, while road running shoes are designed for smooth, paved surfaces.
Should you run in your racing shoes before your race?
Super shoes are great for race day, but what about when you're training to crush that sub-4-hour marathon goal? In that case, you might want to switch to everyday running shoes or training-specific shoes, depending on your training plan.
While race day shoes can be used in training, they aren't meant for everyday runs. These shoes are designed for speed and performance, but their lightweight build and minimal cushioning can lead to discomfort or even increase the risk of injury during longer, more repetitive training sessions.
For regular training, it's best to stick with your everyday running shoes, as they provide better cushioning, support, and durability to handle the stress of daily runs.
Interestingly, a 2015 study published on PubMed found that runners who alternated between two or more shoe models experienced 39% fewer injuries over a 22-week period compared to those who wore the same pair for every run.
That said, some runners do choose to incorporate race day shoes into specific workouts, like hill sprints, intervals, or tempo runs, to get used to their feel and performance. In fact, many serious marathoners will also do at least one long run in their race shoes to ensure they're familiar with how the shoes perform over longer distances.
rebel's Assistant Category Manager for Senior Footwear, Ryan Doyle says, when starting out with a race shoe, be sure to familiarise yourself with how the shoe handles compared to your daily trainer.
"Often you may find yourself picking up the pace by virtue of having a faster, more propulsive shoe however this can lead to fatigue setting in earlier as running at unfamiliar paces can interrupt your breathing, heart rate and your cadence and gait cycle, which can also increase the risk of injury," says Doyle.
While race day shoes should feel comfortable right from the start, Doyle says you should break them in to see how they perform.
"Be sure to test them out by incorporating a mix of speed sessions and 1-2 longer runs to ensure you understand the shoe and how it performs, before undertaking a race," he says, adding, "Anywhere around the 50km mark should do the trick!"
The bottom line: Yes, you can train in your race-day shoes, but it's probably best to reserve them for specific tempo sessions and, of course, race day itself.
Above all else – how they fit matters
Bells and whistles aside, fit is the most critical factor when choosing running shoes.
You might be donning the latest shoes with the latest tech, but if they give you blisters 2K into a run, chances are they might not be the shoes for you.
A proper fit ensures comfort, reduces the risk of blisters and injuries, and allows for optimal performance. Shoes that are too tight can cause discomfort and lead to issues like toenail damage (or loss) or pinched nerves, while shoes that are too loose may result in instability and increased friction.
It really is essential to consider factors such as toe box width, arch support, and heel hold to find a shoe that complements your foot shape and running style. Trying on shoes at the end of the day, when your feet are slightly swollen, can also help ensure a better fit. Ultimately, a well-fitting shoe can enhance your running experience and your running success.
Shop our latest race day picks
New Balance
$359.99
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Free Delivery with Order over $150
Asics
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Free Delivery with Order over $150
Nike
$359.99
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Free Delivery with Order over $150
Mizuno
$359.99
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Free Delivery with Order over $150
New Balance
$359.99
^
Free Delivery with Order over $150
Asics
$329.99
^
Free Delivery with Order over $150
Nike
$359.99
^
Free Delivery with Order over $150
Mizuno
$359.99
^
Free Delivery with Order over $150
New Balance
$359.99
^
Free Delivery with Order over $150
Asics
$329.99
^
Free Delivery with Order over $150
Nike
$359.99
^
Free Delivery with Order over $150
Mizuno
$359.99
^
Free Delivery with Order over $150
Ready to Shop?
Check out our entire range of race day shoes and everyday shoes online or head in-store and speak to one of our friendly rebel staff to help find the right pair (or pairs) for you.