Best Training and Competition Running Shoes – Shoe Guide Fall 2024

It may seem that training and competition shoes are shoes for everything. However, the truth is slightly different. They are a compromise between very soft, safe, but also “slow” training shoes and competition shoes – i.e. shoes that are more responsive, demanding, but also “faster”. Slower runners can use them as competition shoes. Faster runners can use them for everyday training.

Who is it for?

I have already described most of the intended use of these shoes in the introduction. This type of footwear is designed for people who are looking for something more dynamic than traditional training shoes, which are intended for slow and easy running. Ideally, training and competition shoes should be a second pair, used for faster training sessions or competitions.

These shoes are particularly suitable for:

• runners who spend most of their time on hard urban surfaces such as asphalt and concrete,
• people looking for shoes mainly for intense training, including intervals and tempo runs that allow them to develop speed,
• light runners (up to 80 kg) who want shoes for everyday training that offer adequate cushioning and support,
• heavier runners (over 80 kg) who are looking for their first racing shoe that combines comfort with performance.

Thanks to these features, training and competition shoes can become an excellent tool in every runner’s arsenal, enabling them to achieve better results both in training and in competition.

Comparison of technical data

Overview of running shoe models

adidas Adizero Boston 13

When we think of adidas training and competition shoes, Boston is the first model that comes to mind. The midsole combines soft, springy Lightstrike PRO and stiffer Lightstrike, providing decent cushioning without being ultra-soft. This makes them a good choice for medium-weight runners looking for shoes for various activities. Additionally, the fiberglass EnergyRods in the midsole provide clear support on faster sections, offering a level of dynamism that allows you to not only train but also race.

• Stack height: 37/30.5mm
• Drop: 6.5mm
• Weight: 260g men’s, 219g women’s
• Regular price: 160 EUR

Asics Magic Speed 4

The Asics Magic Speed 4 is one of the fastest training and competition shoes. It features a full-length carbon fiber plate and responsive FF Turbo foam. Its highly contoured forefoot facilitates quick foot roll. In addition, the very light and breathable upper increases comfort. Compared to the previous edition, it has become much softer without losing any of its dynamics. It works perfectly at speeds of around 4:00/km, making it ideal for runners who prioritize speed.

• Stack height: 43.5/35.5mm
• Drop: 7mm
• Weight: 242g men’s, 207g women’s
• Regular price: 180 EUR

Asics Noosa Tri 16

The “Tri” in the name refers to its triathlon pedigree, but this is a fully functional running shoe. Moderately soft, with no carbon fiber or other plate, it offers relatively low cushioning. The strongly contoured midsole allows for a smooth transition from heel to toe. Noosa is a fast shoe, designed mainly for lighter runners who are looking for dynamics and safety at an affordable price. This model also stands out with its original colors.

• Stack height: 35.5/30.5mm
• Drop: 5mm
• Weight: 227g men’s, 196g women’s
• Regular price: 150 EUR

Asics Superblast 2

Superblast is one of the softest training and competition shoes, and at the same time a model that can easily be called a “super training shoe.” It allows you to comfortably cover long distances and, thanks to its highly responsive foam, does not limit your pace on slightly faster sections. The maximum level of cushioning allows it to be used by heavier amateur runners weighing up to 90-95 kilograms, for whom it can be a great shoe for fast training and competition. However, from the point of view of World Athletics regulations, this shoe is not approved for competition.

• Stack height: 45.5/37.5mm
• Drop: 8mm
• Weight: 249g
• Regular price: 220 EUR

Brooks Hyperion Max 3

The Hyperion Max is a shoe made with responsive DNA FLASH foam. This foam provides dynamic cushioning that is good, though not the best. Additionally, this shoe has an aggressive midsole geometry. The back and toe of the shoe are curved to make rolling from heel to toe as easy as possible. Despite the lack of carbon, the shoe seems fast. It is perfect for advanced runners looking for a fast training shoe. It can also be used for races ranging from 5K to marathon distance.

• Stack height: 46/40mm
• Drop: 6mm
• Weight: 280g men’s, 249g women’s
• Regular price: 170 EUR

CEP Pro Run Omnispeed

The CEP Run Pro Omnispeed is a new addition to the shoe guide. It is a shoe with an interestingly constructed midsole — significantly harder at the back and made of EVA foam, and softer at the front and made of responsive N+Foam. At the heart of the construction is the BowTech system, which consists of a Pebax plate that provides springy energy return. However, its position can irritate the midsole of the foot. This is complemented by a lightweight, breathable upper that holds the foot precisely without much space. The biggest drawback is that the shoe is quite heavy for one with such a fast, dynamic character.

• Stack height: 37/30mm
• Drop: 7mm
• Weight: 290g
• Regular price: 170 EUR

Hoka Mach 6

Mach is one of the models without a plastic plate (carbon, nylon, etc.). This makes it more flexible. The midsole features a uniform block of foam with a consistent density, which is designed to provide greater responsiveness than previous versions of this model. The Mach shoe is perfect for tempo training and everyday speed work. It is also quite versatile, providing comfort even during slower workouts, including long-distance runs. It is a very versatile model for runners weighing up to 90 kilograms.

• Stack height: 29/24mm
• Drop: 5mm
• Weight: 232g men’s, 192g women’s
• Regular price: 160 EUR

Hoka Mach X 3

The Hoka Mach X 3 is Hoka’s latest offering: a carbon version of their popular lightweight Mach training and competition shoe. It is perfect for fast training sessions and speed work. It provides adequate safety during slow runs while offering speed during tempo training. For runners with several pairs of shoes in their collection, the Mach X is the obvious choice for faster, yet comfortable, training sessions.

• Stack height: 44/39mm
• Drop: 5mm
• Weight: 289g men’s, 243g women’s
• Regular price: 190 EUR

New Balance Fuelcell Rebel v4

A training and competition shoe without a carbon fiber plate. The result is a more flexible shoe that retains its dynamic feel thanks to the responsive FuelCell foam. In terms of cushioning, it is one of the softer shoes, although its lower stability may be a slight drawback. It makes the shoe very soft and comfortable, while allowing you to pick up speed when needed.

• Drop: 6mm
• Weight: 209g men’s, 164g women’s
• Regular price: 160 EUR

Nike Zoom Fly 6

A training and competition shoe from Nike with a midsole featuring both a carbon fiber plate and a responsive ZoomX foam core. Both elements are designed to propel the shoe forward and give it speed. Fast and slow at the same time. An interesting option for the first carbon racing shoe for runners achieving around 40 minutes for 10 km or 3 hours to 3 hours and 15 minutes in a marathon.

• Drop: 8mm
• Weight: 265g men’s, 214g women’s
• Regular price: 170 EUR

Saucony Endorphin Speed 4

Saucony Endorphin Speed 4 jest na tyle bezpieczny, że dal wielu biegaczy może posłużyć jako lekki but treningowy, i to właśnie treningowego charakteru jest w nim zdecydowanie więcej niż startowego. To też model, w którym płytkę karbonową zastąpiono płytką z nylonu, co sprawia, że jest bardziej elastyczny, a co za tym idzie nieco ,,wolniejszy”. Wystarczająco bezpieczny do codziennego treningu a jednocześnie but, w którym można się przyjemnie rozpędzić.

• Stack height: 36/28mm
• Drop: 8mm
• Weight: 233g men’s, 206g women’s
• Regular price: 200 EUR

Saucony Endorphin Trainer

The Trainer is the most training-oriented model in Saucony’s fast Endorphin line. It combines two worlds: a carbon fiber plate covering three-quarters of the midsole provides clear dynamic support, while solid cushioning based on a combination of IncrediRUN PB and PWRRUN foams offers comfort and safety. It is a good choice for runners of slightly higher body weight who are looking for a fast yet stable shoe for everyday training. It can also be a great choice for a first, more conservative racing shoe.

• Stack height: 42/34mm
• Drop: 8mm
• Weight: 280g men’s, 227g women’s
• Regular price: 220 EUR

Saucony Kinvara 16

The Kinvara is an old-school training and competition shoe. Its lack of carbon fiber and relatively low midsole make it an ideal choice for those looking for a “closer to the ground” shoe that provides greater flexibility. The Kinvara’s cushioning is good, but not the best. Additionally, this shoe has a 4-millimeter drop and is the lightest option in this guide. The Kinvara is an excellent lightweight everyday training shoe for runners weighing up to 176pounds who want a natural feel in their running shoes.

• Stack height: 31/27mm
• Drop: 4mm
• Weight: 206g men’s, 179g women’s
• Regular price: 145 EUR