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 12

A compromise between the ultra-fast Adios Pro and the training Supernova. It has a midsole equipped with both soft Lightstrike PRO technology and a stiffer version of Lightstrike. It makes a decent everyday training shoe for moderate-weight and moderate-speed runners (around 40 minutes for 10 km) with its adequate cushioning (though not super soft). It is also quite dynamic (thanks to the fiberglass rods in the midsole), which makes it a good choice for faster runs.

• Stack height: 37/30.5mm
• Drop: 6.5mm
• Weight: 267g men’s, 227g 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 2

The Hyperion Max is a shoe based on responsive DNA FLASH foam, which translates into dynamics and a good (but not the highest) level of cushioning. In addition, this shoe has a very aggressive midsole geometry. The rear and toe of the shoe are quite curved, which makes it easier to roll from heel to toe. Despite the lack of carbon, the shoe feels very fast. It is perfect as a fast training shoe for more advanced runners. There are also no contraindications for using it in races from 5K to marathon distance.

• Stack height: 34/26mm
• Drop: 8mm
• Weight: 255g men’s, 193g women’s
• 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 2

Hoka Mach X 2 is a new offering from Hoka, a carbon version of the lightweight Mach training and competition shoe that has been around for several years. This shoe is perfect for fast training sessions and speed work. It makes you feel safe when running at a slow pace, while offering the right speed for tempo training. For runners who have several pairs of shoes in their collection, the Mach X is the natural choice for faster but still comfortable training sessions.

• Stack height: 44/39mm
• Drop: 5mm
• Weight: 266g men’s, 221g 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 Kinvara 15

Kinvara is an old-school training and competition shoe. It stands out thanks to the lack of carbon fiber and a relatively low midsole, which makes it an ideal choice for those looking for a shoe that is “closer to the ground” and provides greater flexibility. The cushioning in Kinvara is good, but does not reach the maximum level. In addition, this shoe has a reduced drop of 4 millimeters and is the lightest option among the shoes in this shoe guide. The Kinvara is a great lightweight everyday training shoe for runners weighing up to 80 kg who are looking for a natural feel in their running shoes.

• Stack height: 31/27mm
• Drop: 4mm
• Weight: 200g men’s, 117g women’s
• Regular price: 145 EUR

Saucony Kinvara Pro

This model is a fascinating combination of the features of an advanced carbon starter shoe and a lightweight training shoe. It is extremely dynamic, using carbon fiber in 3/4 of the shoe’s length. At the same time, it offers comfortable cushioning thanks to the combination of two foams: responsive PWRRUN PB and basic PWRRUN. It is the right choice for runners, even those who are slightly heavier, looking for a fast training shoe or a safe first racing shoe.

• Stack height: 42/34mm
• Drop: 4mm
• Weight: 269g men’s, 240g women’s
• Regular price: 220 EUR