HomeGearTriathlon Running Shoe Guide & Top 10 Shoes

Triathlon Running Shoe Guide & Top 10 Shoes

Let’s face it: triathlons are intense.

They require serious endurance, mental toughness, and, of course, the right gear. As any seasoned triathlete knows, one of the most critical pieces of equipment you’ll need is a solid pair of running shoes.

Whether you’re logging miles on the road or tackling challenging off-road terrain, you’ll want triathlon specific running shoes that are up to the task. And when race day comes, you’ll need running shoes that can help you power through the final leg of the triathlon with speed, power, and great running form.

In this article, we’ve rounded up the best running shoes for triathlon training, on any surface and in any weather – rain, shine or even snow! We’ll cover everything you need to know, from durability and support to cushioning and traction to ensure your feet keep in tip top condition ready for race day.

So, let’s get started and find the perfect pair of running shoes to help you crush your next triathlon!


Running Shoe Parts & Terms Explained

Before we run headlong into the best running shoes for triathlon training and racing let’s decipher the running shoe jargon.

Running shoes typically have several key components that work together to provide comfort, support, and protection to your foot while running. Some of the most important components of a running shoe include:


The upper is the part of the shoe that covers the top of the foot. It is typically made of a lightweight, breathable material, such as mesh or synthetic fabrics, to provide ventilation and keep the foot cool.


The midsole is the layer of material between the outsole and the upper that provides cushioning and support. It is typically made of foam or gel and is designed to absorb shock and distribute pressure evenly across the foot.


The outsole is the bottom part of the shoe that comes into contact with the ground. It is typically made of durable rubber or other materials that provide traction and grip.


The insole is the part of the shoe that sits inside the shoe and provides additional cushioning and support to the foot. It is typically removable, so runners can replace it with an orthotic or other customized insert if needed.

Heel counter

The heel counter is a stiff piece of material that is built into the heel of the shoe to provide stability and prevent the foot from sliding around inside the shoe.

Toe box

The toe box is the front part of the shoe that covers the toes. It should be roomy enough to allow the toes to move freely, but not so loose that the foot slides forward inside the shoe.


The tongue of a running shoe is the padded piece of material that sits between the foot and the laces on the top of the foot. It is designed to protect the foot from the pressure of the laces and to help keep the foot in place inside the shoe. The tongue of a running shoe is typically attached to the shoe on one side and free on the other, allowing it to move around as the foot flexes during running. Running shoe tongues can vary in thickness and padding, depending on the shoe’s design and intended use.


The laces are used to adjust the fit of the shoe and keep the foot securely in place while running. For short distance triathlons it is a good idea to try out elastic or lock laces so you can get your shoes on quickly in Transition 2 (T2) when you go from the bike to run.

These components work together to provide a comfortable and supportive fit that is tailored to the needs of runners. Different brands and models of running shoes may vary in terms of their materials, construction, and design features, so it’s important to choose a shoe that is well-suited to your individual needs and preferences.

Carbon Plates

Carbon-plated running shoes have a thin carbon-fiber plate embedded in the midsole foam of the shoe. The carbon-fiber plate works in tandem with the foam to act like a springboard at toe-off to propel the wearer forward.

Drop or Offset

Shoe drop, also known as heel-to-toe drop or offset, refers to the difference in height between the heel and forefoot of a shoe. It is measured in millimeters and is calculated by subtracting the shoe’s forefoot height from its heel height.

For example, if a shoe has a heel height of 30mm and a forefoot height of 20mm, its shoe drop is 10mm (30mm – 20mm = 10mm).

Shoe drop can affect how your foot strikes the ground during a run and can influence the amount of stress placed on different parts of your foot and lower leg. A higher shoe drop can encourage a heel strike while a lower shoe drop can promote a more natural midfoot or forefoot strike.

The optimal shoe drop for an individual runner depends on factors such as running style, foot shape, and personal preference. Some runners may prefer a higher shoe drop for more cushioning and stability, while others may prefer a lower shoe drop for a more natural and efficient foot strike.

How to Choose the Right Running Shoe for You

Choosing the right pair of running shoes can be a daunting task, but there are several factors to consider when making your selection. Here are some key steps to follow when choosing a pair of running shoes:

1. Determine your Foot Type

Understanding your foot type can help you choose a shoe that provides the right level of support and stability. There are three basic foot types: neutral, overpronated, and under pronated. You can find out your foot type by visiting a specialized running shoe store or using an online foot analysis tool.

2. Consider your Running Style

Your running style, including your foot strike and stride, can also impact the type of shoe you need. For example, if you tend to land on your heel, you may need a shoe with more cushioning.

3. Look for a Good Fit

Make sure the shoe fits comfortably and provides enough room for your toes to move. It’s also important to ensure the heel is snug and not slipping in and out of the shoe while you run.

3. Choose the Right Shoe for your Running Surface

Running shoes are designed for different surfaces, including pavement, trails, and indoor tracks. Choose a shoe that’s appropriate for the surface you’ll be running on.

4. Consider the Features of the Shoe

Different shoes may offer features such as extra cushioning, arch support, or stability control. Consider which features are most important for your needs.

5. Try on Several Pairs

Don’t be afraid to try on several different pairs of shoes to find the one that feels best. Walk around the store and even jog or run in them to get a feel for how they will perform. Most good running shops will have a treadmill you can use to run on to try before you buy.

6. Consult with a Professional

If you’re unsure about what type of shoe to choose, consider visiting a specialized running store or consulting with a podiatrist or physical therapist who can provide guidance on the best shoes for your feet and running style.

By taking these factors into account, you can find a pair of running shoes that are comfortable, supportive, and well-suited to your individual needs.

What are the Differences Between Triathlon and Standard Running Shoes?

Triathlon running shoes are designed specifically for the unique demands of triathlon races, which involve swimming, cycling, and running. As a result, triathlon running shoes are designed to be lightweight, breathable, and quick-drying, while also providing the support and cushioning needed for running.

Here are some of the key features that set triathlon running shoes apart from standard running shoes:

Quick-drying materials

Triathlon running shoes are often made with materials that dry quickly, such as mesh or synthetic fabrics. This is because triathletes typically need to transition quickly from the swim to the bike and from the bike to the run, so having shoes that dry quickly is important.

Minimal cushioning

Triathlon running shoes often have minimal cushioning compared to standard running shoes. This is because excessive cushioning can add weight and make the shoes more difficult to run in. But there has been an emergence of shoes with thick foam mid-sole and carbon plates which can add weight but give other benefits over longer distance runs.

Drainage ports

Some triathlon running shoes have drainage ports that allow water to quickly drain out of the shoes after the swim portion of the race.

Elastic laces

Many triathlon running shoes come with elastic laces that allow the shoes to be easily slipped on and off without having to tie and untie them.

Seamless interiors

Triathlon running shoes often have seamless interiors to reduce the risk of chafing or blisters during the race. In shorter races such as a Sprint triathlon races choose to not wear socks to make T2 super-fast so this can be a key consideration in your shoe choice.

Reflective detailing

Some triathlon running shoes feature reflective detailing to improve visibility during early-morning or late-evening races.

Arch support

Triathletes with high arches may need shoes with extra cushioning, while those with low arches may benefit from shoes with more support.

Pronation control

Triathletes who overpronate (inward rolling of the foot) or under pronate (outward rolling of the foot) may need shoes with specific features to help correct their gait and reduce the risk of injury.


When training and racing in hot and humid conditions, shoes with breathable mesh uppers can help keep your feet cool and dry.


The weight of your shoes can have an impact on your overall performance, so consider choosing lightweight options for faster races and heavier, more cushioned shoes for longer, endurance events.


If you’ll be running on different terrains during your triathlon, look for shoes with a tread pattern that provides good traction on both pavement and off-road surfaces.


It’s important to get the right fit for your running shoes, as ill-fitting shoes can cause blisters, chafing, and other discomforts. Make sure to try on different sizes and styles and consider getting fitted by a professional if necessary.


Triathlon training and racing can put a lot of wear and tear on your shoes, so look for durable options that can withstand the demands of your sport.

Overall, triathlon running shoes are designed to be lightweight, quick-drying, and easy to put on and take off, while still providing the support and cushioning needed for running.

Popular Triathlon Running Shoe Brands

Here’s a list of the most popular brands for triathlon training and racing. This will give you a good idea of what triathletes are buying but don’t restrict yourself to these and consider your budget, foot type and running style when choosing your running shoe.

  1. Asics
  2. Brooks
  3. Hoka One One
  4. Newton Running
  5. On Running
  6. Saucony
  7. New Balance
  8. Altra
  9. Nike

We will try and look at some of the best shoes available for triathletes from the top brands in the list.

The Trinewbies Best Running Shoes for Triathlon

As already discussed, there are many considerations when choosing a triathlon running shoe. Here we have broken down a few options for both training and racing and by your race distance.

Best Off-Road Triathlon Running Shoe

ASICS Trabuco Max

Price: $5.68 at Amazon.com
$79.99 at Asics.com
$79.47 at Zappos.com
Weight: 10.4 ounces / 295 grams
Support: Neutral
Heel Stack Height: 36mm
Drop: 5mm

My Trabuco Max being used in the mountains

I live in the mountains in Southern Spain (2460 feet up) and these are my go to running shoes when I hit the trails.

Energy savings are an important component for trail runners traversing across long distances and the GUIDESOLE technology to the TRABUCO MAX trail shoe delivers on this. This trail running shoe provides improved cushioning and traction while allowing you to cover more terrain with less effort. GUIDESOLE technology is a sole construction that consists of a responsive toe spring that’s scientifically proven to save energy over the long run. Thanks to the reduced load placed on the limbs from foot-strike to toe-off, this technology gives trail runners more potential to run further since they’ll use less energy to cover the same distance.

Traction is a necessary component for running off-road and when I first tried them, they had a reassuring “tacky sole” which I later found out was called ASICSGRIP technology on the outsole. This rubber compound is functional for providing traction, especially amongst wet and slippery conditions. Incorporated into the ASICSGRIP outsole there is an uphill and downhill lug pattern for improved agility when navigating varying topography. I can run for hours in these shoes due to the 28mm of FLYTEFOAM technology under the heel and 23mm under the forefoot and this provides excellent cushioning. Because of the high stack height, stones and roots are absorbed easily by the midsole. The combination of a smooth forward rolling motion, improved cushioning, and better traction makes the TRABUCO MAX shoe a great training partner for a variety of trail running workouts.

Best Budget Triathlon Running Shoe

Zoot Womens Ultra Kalani 3.0 Running Shoe

Price: $29.95 at Amazon.com
$29.99 at Walmart.com
Weight: 7.9 ounces / 224 grams
Support: Neutral
Heel Stack Height: 17mm
Drop: 10mm

The Zoot shoes are amazing value for money and if you are on a budget then you can’t go wrong. Plus, they also look the part, so you won’t be embarrassed leaving them in transition whilst you swim and bike!

The Zoot brand is well known in the triathlon world so they should know a thing or two about what we look for. The Zoot Ultra Kalani 3.0 takes the best of technologies that Zoot has to offer triathletes and combines them with attributes that long distance runners desire in training shoes. The result is a lightweight neutral cushioned shoe that really does go the distance.

The Zoot Ultra Kalani 3.0 running shoes feature CarbonSpan+ allowing you to be lighter, stronger, and faster. Offering tunable control that maximises a smooth, powerful “toe off” for effortless forward momentum without forefoot fatigue. The Z-Bound Layer provides better cushioning. Over the long haul, the super-light properties of a Z-Bound midsole rebounds a runner’s energy, reducing stress and fatigue. Also featuring a 17mm/7mm differential to keep your foot close to the ground, with a layer of Z-Bound technology between you and the road for a smooth ride. The super-light properties of the Z-Bound midsole rebounds your energy, to reduce stress and fatigue.

The Zoot Ultra Kalani 3.0 is a great choice for triathletes and long-distance runners alike; the neutral cushioning provides a great mix of comfort and balance without piling on the weight. Long distance runners will appreciate the comfort of the shoe, especially for high temp runs. Triathletes will appreciate the ease of entry and ability to be used with or without socks.

Overall, the shoe is great choice for both training and racing and features multiple new technologies from Zoot.

Best Sprint & Olympic Distance Triathlon Shoe

Under Armour Flow Velociti Wind 2

Price: Mens – $202.00 at Amazon.com
Womens – $177.82 at Amazon.com
Mens – $160 at UnderArmor.com
Womens – $160 at UnderArmor.com
Weight: 8.3 ounces / 236 grams
Support: Neutral
Heel Stack Height: 26mm
Drop: 8mm

Under Armour Mens Flow Velociti Wind 2 Synthetic Textile Black Black Trainers 9.5 US

The Flow Velociti 2 is a great fun shoe to run in. Triathlon features include breathable mesh upper and sockless comfort, and the colors and styling make them a tri classic.

To reduce weight the conventional rubber outsole has been removed in the design which may or may not impact the durability and grip of the outsole – only time will tell.

The feel is responsive yet cushioned (the heel height is a moderately high 28mm) and, though they lack the sheer toe-off propulsion of the Nikes or Kipruns here for sprint distance tri, Olympic and middle-distance feels about right.

They have partnered with MapMyRun to also offers a host of metrics, including cadence and stride length to complete a versatile if slightly pricey package. There’s a sensor in the midsole of the right shoe that gathers data about your running form. The sensor then connects with your phone via Bluetooth to provide you insights and audio coaching in the MapMyRun app. It’s fairly straightforward to connect and use. The smart thing is, unlike other smart devices, the Velociti Wind 2 doesn’t need to be charged.

The shoes track metrics like cadence (how many steps you take in a minute), stride length, ground contact time, and foot strike angle. Altogether, these metrics can give you a big-picture view of your running form. After each workout, you can access graphs in the MapMyRun app that contextualizes what your individual numbers mean.

These shoes are a good balance of triathlon styling, comfort, speed, and high technology features.

New Balance Women’s 1500 V4 Boa Running Shoe

Price: No products found. at Amazon.com
Weight: 7.1 ounces / 201 grams
Support: Neutral
Heel Stack Height: 27mm
Drop: 6mm

Designed with speed in mind, this reconfigured 1500 was made to be the perfect race day companion. With a full bootie construction and Boa Fit System, the 1500v4 offers quick entry with an adjustable fit perfect for transitions in a triathlon or anytime you simply want to feel fast.

New Balance, says it is dedicated to helping athletes achieve their goals. It’s been their mission for more than a century. It’s why they don’t spend money on celebrity endorsements. They spend it on research and development. It’s why they don’t design products to fit an image. They design them to fit. New Balance is driven to make the finest shoes for the same reason athletes lace them up: to achieve the very best.

Despite a minimal build, there’s comfort thanks to a REVlite midsole that is New Balance say is 30% lighter than other foams but without losing stability. The knit uppers add breathability, while a heel loop adds more tri appeal.

A quick triathlon transition hit for Sprint and Olympic distance races!

Best IRONMAN and IRONMAN 70.3 Race Shoe

Hoka Bondi X

Price: Mens – $230.00 at Amazon.com
Womens – $364.72 at Amazon.com
Mens – $215 at Hoka.com
Womens – $215 at Hoka.com
Weight: 10.5 ounces / 298 grams
Support: Neutral
Heel Stack Height: 37.2mm
Drop: 5.6mm

My third pair of Hokas!

Hoka produces triathlon running shoes that truly appreciates the triathlete and goes a long way to genuinely supporting the needs of many longer-distance athletes. If your limiter is mechanical fatigue and muscular damage, the Hoka shoe designs are a solid option to provide support and comfort without massively increasing the shoe’s weight. Other companies have mimicked the more cushioned design and are equally viable options.

The key is to test run various models to secure the shoes that suit your foot and provide the right cushion without losing foot speed (ground contact time must remain low). The models have high design variability and feel in the upper mesh, so trying on a few is essential. Ensure you don’t think of these as regular running shoes or go on a quest to mimic how other shoes feel. Instead, stay light on your feet and embrace the ‘cloud-like’ cushion you gain.

These shoes are on the heavy side and on the pricey side but if you are “going long” then you should consider them.

They have a carbon footplate which will give you a more “springy” rebound than just foam and the foam comes out longer at the back (Hoka call it a “Meta-Rocker”) than other running shoes so can take a little while to get used to. Hoka say it is “designed to drive runners forward, Meta-Rocker geometry complements the natural gait cycle and reduces the height differential between heel and toe. The Active Foot Frame functions like the bucket seat in a race car, cradling the heel and embedding the foot securely into the midsole”. The foam will stiffen up in colder climates so a consideration if your race is a cold one.

For those longer sweaty runs they are breathable and have a very roomy toe box. The tongue is interesting as it’s part of the upper and is stretchy so can aid in transition when putting them on after the bike.

I found the shoes to be true to size but the sock like construction needed quite a lot of tightening to secure it well. Even with the shoe tight I found the solid carbon foot plate meant the heel did move up and down and could cause rubbing so I had to wear socks which I don’t normally do. This reinforced that this shoe is best for longer triathlons when you have longer transitions and time to put on socks. The extended heel at the back of the shoe was handy when taking off your shoe. The soles have little tread to not recommended for off road running but road running and race day.

These carbon-plated foamy beauties are guaranteed to put a spring in your step!

Note: If you don’t feel the carbon plate is needed, then take a look at the Hoka IRONMAN Mach 5 for around $150.

My Hokas after a run in the sun – colling off!

Best High Mileage Triathlon Training Shoe

Saucony Triumph

Price: Mens – $127.96 at Amazon.com
Womens – $159.95 at Amazon.com
Mens – $160 at Saucony.com
Womens – $160 at Saucony.com
Weight: 9.7 ounces / 274 grams
Support: Neutral
Heel Stack Height: 37mm
Drop: 10mm

My Saucony Triumph shoes on concrete.

Saucony Triumph running shoes are known for their plush cushioning and comfortable fit, which can be beneficial for longer runs and training sessions. However, they may not be the best choice for triathlon racing, as they are typically heavier and less responsive than other Saucony models that are designed for faster running.

For triathlon, many athletes prefer running shoes that are lightweight, responsive, and have a quick transition time. The Saucony Triumph can be a good option for training or longer distance races, but for shorter and faster triathlons, you may want to consider a different shoe model that can better meet the demands of the race.

That being said, every athlete has different needs and preferences when it comes to their triathlon gear, so it’s important to find the shoe that works best for you. If you’re considering the Saucony Triumph for your triathlon training or racing, it’s a good idea to try them on and see how they feel during a run.

My new Saucony Triumph shoes in the box.

Best All-Rounder Running Shoe for Triathlon Training and Racing

This is probably the most difficult shoe to recommend as your training mileage and race distance will be different. If you are on a budget and want a shoe that can take your through training and in to race day, then here is our top picks. It’s so hard to choose we had to go for two shoes, one from Saucony and one from ASICS.

Saucony Kinvara

Price: Mens – $127.86 at Amazon.com
Womens – $89.95 at Amazon.com
Mens – $120 at Saucony.com
Womens – $120 at Saucony.com
Weight: 7.2 ounces / 204 grams
Support: Neutral
Drop: 4mm

The Saucony Kinvara, which is a lightweight and responsive shoe with a moderate amount of cushioning that is suitable for both training and racing. It offers a secure fit and a flexible sole that allows for a natural foot movement, making it a great choice for both on and off-road triathlons.

It is lighter than the ASICS show but does have a lower drop and the maximum cushioning is 28.5mm. From a sustainability standpoint it is vegan and contains recycled materials

This shoe is designed for speed so maybe better for training for and racing shorter distances races like sprint and Olympic.

It’s a shoe a Trinwebie might enjoy for daily training, and even for racing. It would also make a decent treadmill or gym shoe because of its wonderful low to the ground and natural feel.

This shoe is a great update to the Kinvara line, adding the fun back in!

ASICS Noosa TRI 14

Price: Mens – $89.95 at Amazon.com
Womens – $89.00 at Amazon.com
Mens – $130 at Asics.com
Womens – $130 at Asics.com
Drop: 5mm
Support: Neutral
Weight: 215 g/7.6 oz

ASICS Men's Noosa TRI 14 Running Shoes, 12, Hazard Green/Lake Drive

I’ve been using TRINOOSA shoes since 2010 and at the time started the trend in bright, eye catching colors for triathlon shoes. They include some elastic laces in the box, water friendly soles and rubber on the tongue for quick transition times. Some of these features like the inclusion of a free pair of elastic laces have fallen by the wayside but these are still a solid pair of triathlon running shores.

The ASICS Noosa over time has increased the depth of the mid-sole using it’s FLYTEFOAM cushioning, and these latest shoes give a good 26mm of cushioning at the heel plus a rocker style geometry (following Hoka) and GUIDESOLE technology. These are great for those longer runs but still responsive on the shorter ones too. With GUIDESOLE technology underfoot, these shoes help reduce ankle flexion. Its curved design allows you to conserve more energy while experiencing an easy forward roll.

The mesh upper provides good breathability and a plus if you have wet feet after your long bike ride. The Sock liner is produced with a solution dyeing process that reduces water usage and carbon emissions.

I like the bold colours as they stand out in transition but if you like more subdued tones then they do come in other colourways. Talking about transition the heel pull tabs makes the shoes easier to take on and off – even with slippery hands!

Their support is neutral so if you do have orthotics, you can take out the insole and replace it with your orthotic.

ASICS have always aimed this shoe at triathletes and in now in it’s 14th generation you will not be disappointed.

Something Different for Swim-Run and Plantar Fasciitis

To complete the round up of the best running shoes for triathletes I thought I would include the best shoe for swimming and running plus a recommendation for those that suffer from plantar fasciitis.

Best Running Shoe to Swim and Run in!

Tropicfeel Jungle

Price: Mens and Womens – $99 at Tropicfeel.com
Weight: 8.9 oz / 252g

My Tropicfeel Jungle shoes in the sea in Southern Spain

I could not write this article without mentioning TropicFeel shoes. I like to swim in the sea all year round in different locations and you never know how easy on your feet it will be when you enter the water. With this in mind I was on the hunt for a pair of running shoes I could wear in the water and still swim. My hunt led me to the sustainable brand called TropicFeel who make their shoes from recycled plastic bottles. For every pair of Jungle they make, we use 7 recycled plastic bottles.

I use the Jungle shoe which is lightweight and can be used to run in and swim in without any flotation issues. They feature holes in the sole to allow the water to drain out.

They are also great for travelling so if you are away on holiday or for business you can pack light with these shoes you can use during the day, out running and in lakes and the sea. For the triathlete it even has elastic laces as standard!

Best Running Shoe for Planter Fasciitis

New Balance 410 V7 Trail Running Shoe

Price: Mens – $89.95 at Amazon.com
Womens – $52.41 at Amazon.com
Drop: 5-8mm
Support: Neutral
Weight: 200 g/7 oz

We bought two pairs of these New Balance Trail Shoes – as you can see they are well used!

My partner suffers terribly from Planter Fasciitis, and we went on a quest to find the best running shoe to help with the debilitating symptoms. Alongside calf massages, long hold stretches and spikey ball arch rolling we came across the New Balance 410v7 Trail Running Shoe. He rarely gets any symptoms now to these shoes have been a big find for us! So much so we bought several pairs.

These are trail running shoes but are good for road running as well. They have a neutral support and are respectable on the weight side and great value for money. They have a breathable upper keeping your feet dry, even during a long run or walk. They have great stability and comfortable, but firm fit which we think helps with plantar fasciitis. The amply cushioned midsole enhances comfort, performance, and responsiveness to provide soft cushioning underfoot with generous reinforcement to lessen the impact on joints during exercise.

The AT stud tread rubber provides plenty of grip and traction for reliability when hitting the trails. The highly durable sole is capable of maintaining its high level of performance no matter what it throws at it. The sole combines trail and running lug designs to allow for easy transitions between the road and the trails. If you want to read more about what worked for us to get rid of plantar fasciitis pain read the Blog here.

Conclusion: Choose the Perfect Triathlon Running Shoe

Triathlon is an incredibly challenging and rewarding sport that requires a lot of dedication, hard work, and the right gear.

When it comes to running shoes, finding the perfect pair can make all the difference in your performance and enjoyment of the sport. Whether you’re a seasoned triathlete or a Trinewbie just starting out, we hope this post has given you some valuable insights and recommendations for the best running shoes for triathlon training and racing.

Remember to consider your individual needs, running style, and the terrain you’ll be running on when choosing your ideal shoes.

By finding the perfect pair of triathlon running shoes, you’ll be able to power through your next triathlon with confidence and style. So, lace up your elastic laces, hit the road (or trail), and go crush your A race!

Triathlon Running Shoe FAQ

What type of running shoe should I choose for triathlon training on pavement?

Look for running shoes with good cushioning and support to reduce impact and protect your feet and joints during high-impact pavement running. Road running shoes often have a thinner sole to provide a more responsive feel, but still offer a good level of shock absorption.

What should I look for in a running shoe for triathlon training on trails?

For trail running, you need shoes with aggressive treads and good traction to provide grip on uneven, muddy, and rocky terrain. Trail running shoes should also have a durable outsole and reinforced upper to protect against debris and withstand the rigors of off-road running.

Can I use the same running shoes for triathlon training and racing?

Yes, you can use the same running shoes for both triathlon training and racing, as long as they’re suitable for the type of running you’ll be doing. However, some triathletes prefer to use lighter and more minimal racing shoes for the run leg of the race to improve speed and efficiency.

Can I use the same running shoes for triathlon training and racing?

Yes, you can use the same running shoes for both triathlon training and racing, as long as they’re suitable for the type of running you’ll be doing. However, some triathletes prefer to use lighter and more minimal racing shoes for the run leg of the race to improve speed and efficiency.

What type of running shoe should I choose for a triathlon race?

Look for lightweight and breathable running shoes with a snug fit for a fast and efficient transition. Racing shoes should also have a good level of cushioning and support to help you maintain good form and avoid injury during the race.

Thicker mid-soles from companies like Hoka may be a good choice for longer distances. Triathlon shoes can have rubberized soles, elastic laces, high heel grips, rubber on the tongue and quick drying fabric which all help with transitions.

Should I choose a running shoe with a low or high heel drop for triathlon training and racing?

The heel drop, or the difference in height between the heel and toe of the shoe, is a matter of personal preference and running style. Some runners prefer a low heel drop for a more natural and responsive feel, while others prefer a higher drop for more cushioning and support. Experiment with different heel drops to see what works best for you.

How do I know if a running shoe is the right size for me?

A properly fitting running shoe should feel snug but not too tight, with enough room for your toes to move freely. Make sure to measure your feet and try on shoes at the end of the day when your feet are at their largest. Walk or run around in the shoes to make sure they feel comfortable and provide good support.

How often should I replace my running shoes for triathlon training and racing?

It’s recommended to replace your running shoes every 300-500 miles or every 6-8 months, whichever comes first. Over time, the cushioning and support in the shoes will break down and lose their effectiveness, which can lead to discomfort, injury, and decreased performance.

Keep track of your mileage and inspect your shoes regularly for signs of wear and tear. If you find a pair of running shoes you like buy two pairs if you can to alternate daily to ensure the foam has decompressed between runs to make them last longer.

Should I use elastic laces for triathlon training and racing?

Elastic laces can save you valuable time in the transition area and make it easier to get in and out of your running shoes quickly. They also provide a secure and adjustable fit, which is important for preventing blisters and keeping your feet comfortable during long training sessions and races.

For longer races such as IRONMAN 70.3 and IRONMAN you may be better using standard laces to cover the longer distance runs.

What other features should I look for in a running shoe for triathlon training and racing?

In addition to good cushioning, support, and traction, look for running shoes with breathable and quick-drying materials to help prevent blisters and chafing. Some shoes also have drainage holes to let water out in case you run through a puddle or take a dip in a lake during a race.

Other features to consider include lightweight construction, reflective details for visibility in low light conditions, and a loop at the heel to make it easier to pull the shoes on and off.

What are some popular brands of running shoes for triathlon training and racing?

There are many brands of running shoes that are suitable for triathlon training and racing, including ASICS, Brooks, Saucony, New Balance, and Nike. Some of the most popular models for triathletes include the ASICS Gel-Noosa Tri, Brooks Hyperion Tempo, Saucony Kinvara, New Balance FuelCell, and Nike Zoom Fly.

Each of these brands and models has its own unique features and benefits, so be sure to try on several pairs and choose the ones that feel the most comfortable and supportive for your feet and running style.

What are the typical prices of running shoes for triathlon training and racing?

Running shoes for triathlon training and racing can range in price from around $50 to $200 or more. The price of a running shoe is typically determined by the brand, the features, and the materials used in its construction.

Generally, higher-priced running shoes tend to have more advanced features, such as improved cushioning, support, and traction, as well as more durable and breathable materials. However, the most expensive shoes are not necessarily the best choice for everyone, so it’s important to find a pair that fits your budget and meets your specific needs.

Some triathletes may opt for two pairs of running shoes, one for training and one for racing, which can increase the overall cost. Elastic laces, which are often used in triathlons to speed up transitions, can also add a small cost, typically around $5 to $15. However, the benefits of a comfortable and supportive running shoe, especially during long training sessions and races, can far outweigh the cost.

Are Hoka running shoes good for triathlons?

Hoka One One is a popular brand of running shoes that is known for their maximalist cushioning and unique designs. While Hoka shoes can be a good choice for some triathletes, whether or not they are suitable for you will depend on a variety of factors, including your personal preferences, running style, and the specific demands of your triathlon.

Hoka shoes are generally very comfortable and provide a lot of cushioning, which can be beneficial for longer distance races or for triathletes who are prone to foot and leg injuries. However, the additional cushioning can also make the shoes heavier and less responsive than other types of running shoes, which may not be ideal for shorter races or for triathletes who prefer a more minimalist shoe.

It’s important to note that not all Hoka shoes are designed specifically for triathlon, so it’s important to choose a model that has the features you need for your race. Some Hoka models are designed for trail running or road running, which may not be the best choice for all triathletes. However, Hoka does offer some models that are suitable for triathlon, such as the Hoka One One Carbon X 2 or the Hoka One One Mach 4.

Ultimately, the best way to determine whether Hoka shoes are good for your triathlon is to try them on and see how they feel. It’s always a good idea to try on multiple brands and models of running shoes to find the pair that fits your foot shape, running style, and personal preferences.

Are there any rules surrounding running shoes in triathlon races?

Yes, there are race rules for running shoes in triathlon, which are enforced by the International Triathlon Union (ITU) and other governing bodies. The rules are designed to ensure fair competition and safety for all triathletes, and they apply to both amateur and professional races.

According to the ITU, running shoes used in triathlon must conform to the following rules:
– The shoes must not contain any springs or other mechanisms that provide a boost or an unfair advantage to the runner.
– The shoes must not exceed a maximum stack height of 40mm, which is the vertical distance between the insole and the outsole.
– The shoes must not have a sole thickness of more than 30mm, measured at any point on the sole.
– The shoes must not have any features that impede the natural movement of the foot or that provide extra support or stability, such as rigid arch supports or braces.
– The shoes must be worn as intended, without any modifications that alter their performance or appearance.

It’s important to note that the rules may vary slightly depending on the specific race and governing body, so it’s always a good idea to check the rules and regulations before competing in a triathlon. Violations of the rules can result in penalties or disqualification from the race, so it’s important to choose running shoes that comply with the rules and to use them in the manner intended by the manufacturer.

Which Saucony running shoes are best for triathlon?

Saucony offers a range of running shoes that can be suitable for triathlon training and racing, depending on your specific needs and preferences. Here are a few Saucony running shoe models that could be a good fit for triathlon:

Saucony Endorphin Speed: This shoe features a responsive, lightweight design that can help you pick up the pace during your triathlon race. It has a comfortable, breathable mesh upper and a unique midsole that provides a snappy feel with each step.

Saucony Kinvara: The Kinvara is a lightweight, flexible shoe that can be great for both training and racing. It features a comfortable fit and a responsive ride, with a cushioned midsole and a breathable mesh upper.

Saucony Ride: The Ride is a more cushioned option that can be suitable for longer distance triathlons. It has a comfortable, supportive fit and a plush midsole that can help reduce impact on your joints during the run portion of the race.

Saucony Peregrine: If you’ll be running on off-road terrain during your triathlon, the Peregrine could be a good option. This shoe has a grippy outsole that provides traction on a variety of surfaces, and a protective upper that can help keep your feet safe and comfortable.

Saucony Triumph: These are known for their plush cushioning and comfortable fit which are beneficial for longer runs and training sessions. They may be a bit heavy for racing so choosing a race specific Saucony may be better on race day.

The best Saucony running shoe for your triathlon training and racing will depend on your individual needs and preferences. It’s a good idea to try on a few different models and see which one feels most comfortable and supportive for you.

What’s the best running shoe if your wear orthotics?

If you wear orthotics, it’s important to find a running shoe that can accommodate them properly. Here are a few things to consider when choosing a running shoe for orthotics:

– Removable insole: Look for a running shoe that has a removable insole, which will provide more space to accommodate your orthotics.
– Wide toe box: A wide toe box can provide extra space for your orthotics and help prevent cramping or discomfort.
– Neutral arch: If your orthotics are designed to provide arch support, look for a running shoe with a neutral arch that won’t interfere with the support provided by your orthotics.
– Stability: A stable running shoe can help reduce excessive foot movement and provide additional support for your orthotics.
– Size and fit: It’s important to choose a running shoe that fits properly with your orthotics. Make sure you try on shoes with your orthotics in place to ensure a comfortable and secure fit.

Some popular running shoe brands that are known for accommodating orthotics include Brooks, New Balance, Asics, and Hoka One One. However, the best running shoe for you will depend on your individual needs and preferences, so it’s important to try on a variety of options to find the one that works best for you. Additionally, you may want to consider consulting with a podiatrist or other healthcare professional who can provide guidance on choosing the right running shoe for your specific orthotics and foot condition.

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Karen Parnell
Karen Parnellhttps://chilitri.com/one-to-one-coaching
Karen Parnell is British Triathlon Federation (BTF) Level 3 High Performing Coach and Tutor and ASA Open Water Swimming Coach. She is also a qualified NASM Personal Trainer, Nivel 3 Técnicos Federados FATRI España and IRONMAN® Certified Coach as well as being a Stryd running with power coach. Karen is based near Malaga in Southern Spain where she runs ChiliTri coaching and camps. You can find training plans for swimming, cycling, running and triathlon on Training TiltTrainingPeaks and FinalSurge.


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