Here's Why Pace Matters When Picking a Race Shoe 

This is exactly right. So many reviewers act like there’s an objectively correct shoe that works for everyone. There’s just no way that elite runners who weight 130 pounds are going to need what I need as a big boy (6’2”/270ish). Right now, the Brooks Hyperion Elite 2 is working incredibly well for me while getting bad reviews from faster and smaller reviewers. To me, that makes perfect sense because the firmer foam and plate setup seems to hit a sweet spot for someone my size and goal pace. Find what works for you and then chase shoes with those qualities.

You're quite new to the running shoe review game, but you're already better than most of the people who have been doing this for years and have over 100,000 subscribers. Keep it up!

I think if you're a runner watching videos about carbon shoes you probably aren't triggered by the topic of body weight lol

Too many people stay away from this topic, but it’s what we need to discuss. Thank you

Your channel has been an absolute gem of a discovery. You're really eloquent and I love the in-depth videos. Thanks for everything!

Best running channel!! Keep it up. Really enjoy your reviews!

I really appreciated this chat. I’ve spent a long time trying to become a forefoot striker and have realized that my 6’2”, fairly healthy 230lb self is just a heel striker. Your comments on that made perfect sense. Time for me to read some of those books! It’s obvious that we get the benefit of your story on this fantastic sport. Newer subscriber and happy to be here! Thanks.

I've been lunged at, charged and chased by dogs while running. I now carry a pepper spray and stone when running outside. I love dogs, but I can't stand many of the owners. They act with such entitlement: Yes, you say your dog is friendly. But I'm not interested in finding out if today is the day your dog decides to be triggered. 🤨

100% agree. I'm 130 lbs. soaking wet. When you add in a force multiplier like running, of course I'm going to experience the shoe differently than someone who is 160-180 lbs. Then, with variations of biomechanics, it makes a lot of sense that different shoes might be best for different individuals. I also wear a 10.5 but I think I might be more sensitive to shoe weight than you are because I'm probably not as strong and a heavier shoe can change my mechanics. It's great we have so many choices.

Thank you for bringing up these points. I'm actually quite relieved that a running influencer is finally bringing these points up. I've had all these questions up in my head but no one seems to be pointing them out on RU-vid where the majority of my running knowledge comes from.

Literally the question in my head going in to LAM this weekend. Glad I came across this video, thank you!

Please continue discussing how well a shoe would be for a heavier runner. I'm heavier at 220 lbs and prioritize lifting over running so it's an important criteria for me. I'm on a weight cut right now but don't ever plan on being less than 200 lbs.

You're gradually becoming my favourite running shoe reviewer. It's refreshing to see a reviewer who understands that there are factors that must be considered beyond the hype of simply buying a super shoe.

Awesome breakdown and differentiation between the need of different type of runners. Thanks!

This is one of the best videos I’ve seen explaining shoe difference on size and speed etc. Just ran my first marathon in 4 hours with the Deviate Nitro 2. Great shoe for the half or so but my ankles were killing my from 20ish on. Probably a lack of training but this video explained well why some shoes are better for others. Love it!

I mid-foot strike at both slow and fast paces so there are exceptions to all of this. Thanks for all of your great videos!

One thing to remember is that your running mechanics can change depending on the shoe you wear. I just watched Rory Linkletter’s video on the Seville Marathon, and he did some testing with Puma. He saw that his stride length increase when using Puma’s Fast-R 2 to the point where he would take 500 fewer steps over the course of a full marathon. Super interesting.

Definitely one of the best shoe review videos on RU-vid. Thank you for making this abundantly clear for super shoe marathoners who will run over 3 hours for the marathon. Majority of running shoe reviewers seem to run their marathons between 2:30-3:15 so while their points might be valid, it doesn't really apply to the majority of marathoners.

There was a great discussion about this very topic in Kofuzi’s channel in response to his review of Salomon’s S/Lab Spectur which is designed for 3.5 hour or slower marathoners. He said the shoe was great but couldn’t recommend it for several reasons. He explained his dislike for pace-based shoes. The community, myself included, seemed mostly happy that somebody was making with their abilities in mind. The timing of your video is perfect.

hey! im a heavier runner and i appreciate the way you went around making this video. i ended up buying the new balance as a result!

Great video. Makes a lot of sense. Thank you.

Wow, so many interesting facts. Thanks, mate!

I'm 210 pounds, and I agree 100% about the difference in pace for a half and full marathon. In my experience, the Saucony Endorphin Elite worked great for my pacing and gave me a good time for my full marathon. That shoe has the perfect weight and stability underfoot to go the distance.

Brilliant video for us older slower but just as committed runners. I just ordered the AF3 for my upcoming half marathon which I’m aiming to complete in 2 hours. I’m not even sure if I’m a heel striker or midfoot but what the hell! Shall subscribe now and watch for insights. Thank you!

First, i'm really happy that you like the puma deviate nitro 2 since i love that shoe 😁 I'm also really happy that you bring up these subjects because i think that often they are neglected in shoes reviews or running talks. If i may, also regarding your cielo x1 video: i'm a 115 pounds heel striker who loves the sc elite v3; between sc elite v4 and cielo x1, which do you think i should consider for a 3h30m marathon? Thanks and keep up the good work 🤩

Extremely well explained and well done video.

you info and videos is a breath of fresh air in the sea of buy this and buy that

Happy weekend brotha

Just came across your channel. Love the video. Well thought out and beneficial. I can see why it’s getting the views!!

@Yowana, this is a great video that I have shared. Shoe selection is crazy and can get really expensive as you move through trying different brands, foams, geometries, etc. This is a great foundation for people to use thinking through their specific gait and purpose. Thanks for bringing up other brands as well!!

Every runner should watch this video!

Great video! Very insightful- you mentioned books - do you have a video or a list of recommended books for marathon running?

And again,a fantastic video,great comparison,really appreciate it. Can't wait for your Pro 4 review and a head to head compare to the Sc Elite🙏👊

I totally agree! Im a healthy guy, 5'7 and 177lbs. As some one who engages in lifting weights and running for my jobs physical fitness test ill never be a small dude. I had the same debate with my self for the Vaporfly 3 and the Adios Pro 3. Wend Adios Pro 3 for the stability and comfort over time.

Truer words have never been spoken 👍🏽

I enjoyed this. I just ran my first half at 1:48. I’m a 210 lb bodybuilder motocross combo athlete lol. Good for my size I guess. I wanted to add that I seem to really blow out shoes fast. I’m in brooks now and love them but I don’t have an allegiance to them. You gave me a lot to think about and learn about. Also, in moto, after a 10,000 dollar bike, if you want the pro level equipment you’ll need another 9-12,000 for suspension alone. Runners: be grateful.

That slick flip at 7:43 was 🔥

Really informative video! What’re your thoughts on the ASICS Superblast?

I’ve read most of the training books that you mentioned and they’re great… 26 Marathons isn’t a training book but it has some surprisingly useful training info and is entertaining, inspiring, and a quick read/listen

Very good points that are often overlooked in other shoe reviews channels. So if I'm a 125 lbs midfoot striker that plan a 3:45-4:00 marathon which shoe would you recommend?

Thanks so much for this video. What really made sense to me is how what shoe is going work for someone is going to depend a lot on running mechanics and then also factors like weight. I am a bit addicted to running shoe videos on YT right now. It will pass but it is my current obsession. Why your video was so much better was the fact that you have an open mind and realize what is best for you might not be best for me. Then you explained why. There are real world consequences. I have a pair of NB SC Elite 4s on hold. I was going to cancel and switch to a pair of Nike Alphaflys. I ran a bit in both in the store and the NB Elites did feel better to me. But then watching the videos and was "talked" into instead going with the Nike AF. But I am a heel striker and everything I have tried has not changed that fact. I am also now pretty old and come to terms it is not changing. I can clearly see, because of your video, why the NB Elite is going to be a better option.

Great channel! Which Lydiard books would you recommend? Especially about running form?

Great video! Nice to see some fellow heavier runners commenting… 6’1 and 210 lbs here. Would love to hear your thoughts on heel drop. Any shoe I have tried that is less than 8mm drop ups my effort level and slows my pace. I know a lower drop is supposed to be easier on the knees and hips and puts more work on your calves.

This video was so essential for me!Especially since I also just bought the SC Elite V4. You nailed it Yowana! Thank you for the insight ❤

Excellent! Thank you. My Over 55 Marathon PB (2:58) and Half were both in Newton Distance Elites - 2.0 mm drop and minimal cushioning, no plate. As a “Born to Run” training camp alumnus, I can barely run at all in an AlphaFly.

Great review. Loved the science of it. I am 120 lbs runner. My Marathon PB is 3:37. So which super shoe would you recommend? I am 48 years old.

I started running at 210 lbs, 6'0. Ran 160k calories worth about in a year. Ended up at.... 210 lbs lol. I just really like food.

I run frequently with my two dogs, always on leash. It’s amazing how many loose dogs there are and they approach aggressively barking like that dog did. My dogs get protective immediately when that happens and I try to choose routes where there are lower chances of encountering other dogs. When I see other people I always go wide of them to make them feel comfortable. I’m 5’8” and 195 lbs. Having run 3 HM and 1 Marathon, still trying to find the perfect shoe for 5 hours on the course as a heel striker. Max cushion are nice but heavy and ran marathon in SuperBlast but would like to try carbon plate someday.

Thanks for the info it was well said

Very good video. You had me scared over that dog and then the car pulls up on you, even my dog started to growl hearing that dog bark at you. 😂 I know my 14 mile long run this weekend will be in the 3 hour range so I’m slower and heavier than most running RU-vidrs. So I need a shoe that will be comfy for a 5+ hour marathon. I like you talking about heavier runners as I have 40lbs on you. Thought about doing youtube videos for heavier slower runners like myself as most you tube videos are doing 6/7/8 min mile paces. That all said have you thought about adding weight or pace to the shoe suggestion algorithm?

At 200-180 pounds I am still too heavy for Nike alphaflies. It always gave me backaches, ankle pain and glute cramps, but 40 seconds to a minute faster per mile 😂. It’s like a pledge with a devil 😈

I am a midfoot striker most of the time but my current racing shoe is metaspeed sky+ that has negative drop feel and it slows me down if I run in my usual form. Things changed when I land on forefoot where most of the foam stack is there, and surprisingly it did not hurt my shin. The downsight of this different is that I have to manually change my running style every time I put on the Sky+ in the beginning before I get used to it after 15 mins. I will definitely get a super shoe that feel natural to me once I retire my current Sky+, Endorphin pro 4 seems a good option for slow runner

Great video! I’m 165-170 lb heel striker. Running Myrtle Beach Marathon next week. I actually had both of these shoes and I ended up sending the Alphafly back. I didn’t think I could make it 3-4 hours in it. SC Elite V4 felt much better!

I had no idea Tyr had anything other than swimming gear! Good to know.

As a heal striker, I've chosen the Diadora Gara carbon as my long distance race day shoe. Can you compare this one to the other super shoes please?

Like you, the Adidas Boston 12 are a perfect fit por me. Do you think they work as a marathon shoe? Will run my first marathon in a few months and I'm very confortable with the Boston's

Great video as always. For a 33m, 1,65m and 65kg runner who is doing his first marathon and aiming for 4 hours (hm PR 1:53), and land mostly on his heels, what would you recommend between AP3, AB12, ES3, AB12, SB. I do my races in AP3 and feel great but is the full too long?

First video of yours I’ve watched and you make some excellent points. As a fairly casual but competitive runner (mostly 5-10k races) with plans on eventually committing to a half and a full marathon in the next few years I can relate with shoes being very personal. I’m 6ft 175-180lbs and in good shape, I’m also a heel/back mid-foot striker. I’ve recently been trying out a lot of shoes particularly plated options. I currently run in the Hoka Mach 5, and just got the Mizuno wave rebellion flash 2 to try out. I was super skeptical at first, but this is hands down one of the best shoes I’ve tried for speedwork, intervals and I’d assume would do very well at 10k to half marathon distances. I thought that due to the lack of foam under the heel that there no way they would work but it actually helps me strike more on the mid foot which gives a very satisfying spring to my step. I almost beat my 5k PR (24:30) at around 75-80% effort without realizing. The glass fiber plate makes a big difference but it doesn’t feel as rigid and unforgiving as the magic speed or some other plated shoes I’ve tried. I’d highly recommend the mizuno wave rebellion flash 2 to all my heel strikers out there lol

Thank you man ❤🔥🔥🔥🔥

You're a young guy but you made some really good points. Well done.

Genuine question: Are people really that triggered about mentioning weight? If so, how, why, and to what extent? Yowana seemed to go out of his way to not offend any one when approaching the topic. Sure, we don't need to mock overweight people, I'm one myself (and short too), but do we need to be hyper sensitive?

If the lighter runners who these shoes are designed for need to put X amount of force through the shoe to 'activate' the foams, and they do that by going fast, surely us slower and heavier runners will activate the foams at slower paces simply because we weigh more and are therefore putting the same forces through the shoes just at a slower pace?

Great video! I appreciate your approach and thoughts on this topic. I will keep all of this in mind as I work towards finding my marathon shoe. Thank you for making this video! Very insightful!

Thank you so much for making this video! I’ve been saying this to myself for a very long time. I very frustratedly watch shoe reviewers never bring up this topic and they do not take into account that each person has their individual needs. Then they’ll flat out bash a shoe just cause it wasn’t their fit. Again, great discussion!!!

What I think is missed about the sc elite v4 is how flexible the carbon plate is. I think that the flexible plate plus a gradual rocker plus a stable heel plus a relatively soft foam makes it feel like an ideal but very costly daily trainer and long run shoe. For example, the adios pro 3 has way stiffer carbon, a firmer foam, and a less gradual rocker. That shoe feels faster to me, but harder on my calf muscles for long efforts.

I am a heel striker and slow runner but the Mizuno Wave Rebellion Pro V1 is amazing for me.. Until I get tired.. How is the Mizuno Wave Rebellion Pro V2? Basically my point is that having NO heel moves me to land more forward ❤.

All good points and great that you addressed this. I am a senior runner, heel striker as well, and so my marathon time is over 4:30 (as is my BQ time) and I just ran a marathon this weekend in the NB SC Elite v.4. They were perfect for me. Lightweight, cushioned and most definitely improved my pace. Never once thought about my feet. I actually prefer carbon-plated (NB) shoes to run races and long runs in. I've been running long enough to know that the Alphafly, although super popular, is just not a shoe that would work for me. BTW, Emily Sisson helped NB with the design of the SC Elite and wore the next version of the SC Pacer at the Olympic Trials. I can't imaging wearing a 5k-10k race shoe in a marathon, but then I don't run 2 hour and change marathons.

I’m a taller runner who specializes on the track(6’5 175 pounds) in the mile but can go down to the 800 if needed. I found that in terms of spikes even though the Nike air zoom victory was the more 800/mile centered spikes I found that the dragonflies work better for me in every way. I think I sink too much into the air pockets because I tend to stomp when I run. I also know people who love the victories and everything to do with them. Different shoes work for different people and it’s important to find what works best for you and now do what others say is best.

I have a large collection of running books. My favorite three books are: The Van Aaken Method and the Self-Coached Runner I and Self Coached Runner II. Ernst Van Aaken and Allan Lawrence.

Im looking forward to see what the masses think about the puma 3 when it comes out soon. I want a pair of the deviate 2 but you cant find them on sale hardly ever now, might have waited too long

Spot on. At 88kg Im a heavy runner. Ran several halfs in Vaporfly snd they felt great. Used them in Marathon and they actually killed my feet on the final kilometers. Will pick a less aggressive carbon shoe for my next full marathon.

Enjoyed the video and discussion..one thing I would add is age..at 69 my feet/knees/hips and back are not the same as people 40 or younger..though I routinely beat 70% of them in races,I have different wants/needs out of my shoes..at 3:40 pace I am out there longer so comfortable,cooler,as well as cushioning that doesn't go flat are top of the list..as a forefoot striker with high arches a vaporfly is pretty much useless and the alphafly is the only nike that works for me.. the last couple of years shoes are finally catching up with the reality of where most runners are at..pretty sure the vast majority of runners at races I go to aren't following you-tubers..it's why brooks and others sell so many bricks like the 880 that is beating up your feet..it's refreshing to see that you realize that most runners are 3-5mi/day and 5k runners..great job and hopefully you can stay grounded and don't get caught up in the whole manufacturers funded trips and race trips thing and can stick to what you are doing..🎉🎉

Great video. I agree mostly. As you said there are a bunch of different factors at play and boiling it down to just pace or foot strike misses the weight and mechanics factors. I personally think pace and weight are probably the most important. I don't really get why people are upset when a shoe company markets their shoes for a particular pace, they're trying to just be helpful in describing who they had in mind when designing the shoe. Of course we can be upset at them pricing a shoe without all the tech of a super shoe in the super shoe price range... Haha

I’ve considered weight but I never thought of it in depth like you broke it down. I never considered myself heavy coming from about 205 muscular build heavy lifting down to 170 slim runner build now. I would’ve never guessed I’m on the heavy side but yeah I guess so compared to elite hahaha. Also you make me wanna consider the NB shoes but do you worry about the drop only being 4mm. I stress so much about my Achilles. It’s giving me issues several times when goofing around with lower drop shoes or definitely 0 drop like altra. But that being said, I also don’t care for 10mm. Reason why I was looking at the hoka or alpha fly. Chasing 2:55 marathon. 185 cadence. 170 lbs. kinda heel drop but I definitely think it flattens out at race pace though. I don’t know

Great video on a timely topic!

Foot size is another factor in shoe selection. I think the Alpha Fly might be too heavy for E K as compared to some other super shoes if he had size 13 shoes like me.

Hello. I have a question and I would like to know your opinion. Now I'm preparing for a half marathon in my city, and according to my forecasts I plan to run it in 1:50 1:40. And now I'm starting to think about buying faster shoes with a plate. Carbon or not, it doesn't matter... my pace will vary from 5 min/km to 4:30 min/km. and my weight is always stable at 65kg/145lbs. My running mechanics are a light heel strike, closer to the midfoot, similar to what you showed in the video. I have slight problems with pronation, so neutral shoes with some support are welcome. Based on my parameters, which foam model would suit me best? or if you have any advice for me, could you recommend something for me. thanks, have a nice day.

I ran 10mi in my sc elite v4s last sunday. At 205 they really did well, alot of pop but really did better as i went faster. They do feel like they change my gait slightly, loading my calf and Achilles more than other low drop shoes. I really want to get at least one more long run in them before my half in march. If anything to get used to the load.

Please review Scott Speed Carbon RC vs Salomon S/Lab Spectur vs Tyr Valkyrie Elite vs NB SC Elite V4 Thanks

Reviewers tend to forget to include that kind of info, especially their pace. So for instance, one reviewer said that Boston 12 works great for easy miles but forgot to mention that his easy miles are 4min/km which is my 5km pace. At my easy pace I don't find Boston 12 comfortbale at all. They come alive at that kind of pace 4:30min/km and faster. It would be nice if reviewers would include that kind of info as different kind of runners are watching these videos.

I would go further and put up a conparison of the whole spectrum. This would be shoes that each had a full review. I can't always keep straight the drop and weight of the TYR vs. NB for example. This idea isn't limited to the top marathon racers. There could be the near-max trainers. Triumph vs. 1080 vs. Clifton, etc.

I’m a 3:20ish marathoner, female, narrow feet, 130lbs at 5’9, mid foot to forefoot leaning mid foot striker. Even though i‘m not a sub3 marathoner, the alphaflys, to this day, provided me the right balance between responsiveness and stability while fitting my feet perfectly.

Ive watched your video (I watch most of your videos as you're a great reviewer, very clear and informative) but I'm still confused whether a marathoner aiming for 4:30hr would benefit from the SC Elite v4 which is the shoe I've found most comfortable on try on. I've tried the SC Trainer v2 on 2 runs (from watching your vids) and love it but they really hurt the tops of my feet from the lacing system so I can't wear them anymore :( Those running slower (and not neceserily heavier just not the quickest) need the help with leg fatigue and all the nice cushion and bounce they can get as they're out there for longer no? Does this mean we just need a cushioned shoe and not plated? I need the bounce! lol I love the speed 3 - but it does feel flat on runs longer than 30k (3hrs for me) I'm stuck and my delivery driver is fed up keep bringing me shoes to try!!! lol

Bro love your cap..🙂 where you get it? Thanks Love the video too. 👍

Do you ever worry about the effects heal striking has on your body? Especially knees/meniscus injuries.. is that something youve considered? How long have you been running long distances?

so helpful

Don’t apologize for calling people big or heavy runners.

I've been thinking about exactly these topics lately. At my age, 67, I think that 2-2.5 hours of race effort is plenty, so I'm looking at half marathon as maybe the longest race I want to do.

This is the video I needed to see..

A heavier runner running at a slower pace can generate similar forces down the foam and plate vs a lighter runner with faster paces. For me, Alphafly 1 gave me the fastest marathon time even though I have no resemblance to an elite runner. Also, it is not just the speed assist the shoe is giving at any one time, but on a longer race, reduced fatigue throughout allows someone to maintain their slower pace for far longer even if they are not maximizing the potential of the shoe. It is not that simple to categorize based on running pace and weight.

Great review (coming from someone with no interest in either shoe given my current level of fitness and goals). Makes me curious to see what shoes Nick Bare competes in; he's a heavier runner but still fast af.

If I was going to buy new racing shoes today, it would probably be the New Balance Elite v4. Not just because it is beautiful, but it might work better for my low length stride ( but high cadence) and overpronation issues. Other shoes are either super narrow in the middle foot ,unstable, or don't have enough rubber coverage in the heel area. I bet that this Elite v4 is more stable them my Magic Speed 3 ... it is hard to keep the high speed when we lose energy overpronating a lot with every step. Anyways, the Magic Speed 3 is awesome for me up to 10km and perfect for 5km for me.

I’m heavily interested in getting the Alphafly 3’s not because of the hype but I actually had the 2’s and got on really well with them and still use them for certain runs and they still feel incredible. I would say I’m a mid to ball of the foot runner and weigh just under 160 lbs but I’ve never had a problem with the 2’s.

Are you Eritrean? I love your reviews. I’m a big New Balance Fuelcell lover for me runs. The 1st super comp trainer is my absolute fav. Debating getting the elite

Well said

Another awesome video!! Any tips for a good race day shoe for someone like me who is 230 lbs 11-12 min/mile pace & wide foot *measured on the boarder of medium and 2e. Mid foot strike?

Let’s not forget that all people have different running mechanics. Some people don’t see much, if any benefit from supershoes, well, some people or what they call superresponders. It all depends on your biomechanics. Clayton Young is a great example of a superresponder, although the new Asics shoe is testing crazy well in the lab as well.

I live in a rural area outside of Austin and have to contend with loose dogs in the street every single time. I carry a combo of an ultrasonic dog deterrent device with a training button and warning button, and Jogger Fogger mace. The device works pretty well, though I still have to interrupt my run and stop when dogs are being extra aggressive until I know they won't charge as I walk past zapping the warning button that hurts their ears. Haven't had to spray mace yet. I'm currently using the Puma Deviate Nitro cuz the price was right, and they're not ADIDAS, who are currently trying to get CA to allow them to sell slaughtered kangaroo soccer shoes. Too bad, I wore Supernova then Ultraboost for years successfully.

"Heavier Runner" should really not be about weight alone but about weight-to-shoe-size. Both variables determine your compression dynamics versus any given midsole.

Can you get your hands on the Solomon shoes that are designed for mid pace/back of the pack runners?