Whether you’re training to run a 5k, or you’re just running for fun, the right pair of running shoes can help the miles fly by.
Get one of the best running shoes for 5K below and you’re good to go.
Let the scrolling begin …
Best Running Shoes for 5k Races
- Brooks Ghost 12 running shoes – Best high heel-to-toe drop
- Altra Escalante 2.0 running shoes – Best zero heel-to-toe drop
- Asics Tartheredge running shoes – Best for versatility
- Skechers GoRun Razor 3 running shoes – Best for responsiveness and energy return
- Saucony Kinvara 11 running shoes – Best for comfort
- New Balance Fuelcell Propel running shoes – Best cushioning system
- Nike Zoom Fly running shoes – Best for efficient performances on the road
- Reebok Floatride Run Fast Pro running shoes – Best lightweight
Side-by-side Comparison of the best 5
- Brooks Ghost 12
- W: 9.3.oz 〉 M: 10.4.oz
- 12mm heel-to-toe drop
- Engineered mesh + 3D Fit Print upper
- BioMogo DNA + DNA Loft midsole
- Harder carbon rubber + softer blown rubber outsole
- True to size
- Altra Escalante 2.0
- W: 7.3.oz 〉 M: 8.7.oz
- 0mm heel-to-toe drop
- Reinforced engineered knit upper
- Altra EGO dual-nature midsole
- durable rubber FootPod outsole
- 1/2 size down
- Saucony Kinvara 11
- W: 7.oz 〉 M: 8.2.oz
- 4mm heel-to-toe drop
- Engineered Jacquard mesh upper
- PWRRUN midsole, PWRRUN+ topsole, FORMFIT
- Strategic rubber + Tri-Flex outsole
- True to size
- Skechers GoRun Razor 3
- W: 6.3.oz 〉 M: 6.3.oz
- 8mm heel-to-toe drop
- Ripstop mesh upper + 3D printed overlays
- Hyper Burst midsole
- Strategic carbon rubber outsole
- Half size up
Brooks Ghost 12
This is a neutral road running shoe that has a relatively hefty 12mm drop.
The upper is a newly engineered mesh with 3D Fit Print. 3D Fit Print applies structure to specific areas where the foot needs support while keeping weight down.
Brooks is pretty much known for having plush and soft uppers and the Ghost is by no means different. The upper is super comfortable and feels secure on your foot.
If you’re that kind of person who has issues with pain on top of your foot, a lot of that can be caused by uncomfortable uppers or cinching your laces too tight.
The good news is you’re not going to run into such issues with the Ghost. The laces are super soft and stretchy and the upper itself is really soft.
The midsole of the Ghost 12 is BioMogo DNA midsole with a DNA Loft crash pad. This is really just a fancy way of saying the shoe has good cushioning.
BioMogo DNA and DNA Loft cushioning work together to provide just the right softness underfoot without losing responsiveness and durability.
This midsole material strikes a good balance between softness and impact protection and then also just being responsive and propelling you to the next step.
It’s certainly not as responsive as a racer would be, but you’re going to get a soft landing with each step and you’re not going to be putting too much strain and impact on your body. However, it’s not like you sink into the ground because it’s going to propel you into your next step.
Even after hundreds of miles, you can still feel the midsole retain its pop and you’ll never go out for a run and feel like the cushioning is feeling hard any time soon.
The outsole features a segmented crash pad which is an integrated system of shock absorbers that cushion each step and stride.
The outsole has a really good grip especially if you have issues with shoes being slippery especially in the rain.
Durability-wise, the Ghost can hold up to 550 miles until it starts to not feel great under your foot.
If you’re going to be running a lot of miles and you’re not going to be doing super-fast trackwork, this is great shoe for you because you’re going to get a lot of bang for your bucks. Also, even if you’re just training for a 5K but you’re doing base building, this is great.
New runners should definitely get the Ghost because your body needs a little bit of extra cushion when you’re first starting out and you’re injury-prone.
So shoes like the Ghost 12 will really help you just get started. It’s not too soft that you feel like you can’t go fast and you feel that it’s limiting you, but it is soft enough that it’s going to give your joints and muscles a bit of a break from that constant pounding.
The Ghost 12 isn’t quite responsive enough to do super-fast stuff on the track. Yet, it’s one of the best do-anything shoes on the market today.
Altra Escalante 2.0
The Escalante has been this huge hit for Altra, and it just blew up. It’s a shoe that a lot of runners really love because it not only performs well, it also feels and looks great.
Altra certainly took the feedback from runners and tweaked the Escalante a little bit and made a brand-new shoe that I’m sure you’re going to love.
The Escalante 2.0 is for anyone looking for a great shoe for their 5k. It’s also great if you’re looking to go fast, looking for comfort, or if you’re just looking to walk around in a really comfortable shoe.
Swiss Army Knife
The Escalante has become a Swiss Army knife for a lot of runners. It’s something you can run in whenever you want but you can also stand around in it or just kind of do your day.
What makes this shoe so amazing is that it’s one of those shoes that you would ever put yourself in a position of wearing it all day and then going for a run in or vice-versa.
Zero-Drop EGO Midsole
The reason why it bridges this gap is Altra uses this EGO midsole foam. This is a rubberized EVA that’s compression resistant.
What’s really nice about this foam is that it’s going to feel the same from mile one to 26. It just does not pack down or bottom out.
In the trail category, we talk a lot about door-to-trail shoes, and the Escalante is a great run-to-brunch-to-run shoe.
What’s also really nice about EGO foam is that it is dual-nature. What that means is that when you’re going slower, it’s going to feel softer, and then when you start to pick up the pace, it’s going to be a little bit more responsive and a little bit firmer.
So, no matter what speed you’re going, it always fits that perfect feel; it’s very adaptive.
Last but not least, it’s a zero-drop Altra midsole that’s going to help absorb shock and provide a natural running motion while being gentle on your Achilles.
The zero-drop also helps off-load pressure on the ball of the foot, which makes the Escalante one of the best running shoes for Metatarsalgia pain.
Where this update really shines is in the upper. Altra has kept that knit upper but they’ve added some game-changer embossing.
This design is actually going to hold your foot down a little bit better especially when you’re turning or going side to side. That’s going to give you a little bit more stability but retain that sock-like feel that you love.
They’ve also added some perforations to give you more breathability while keeping the upper seamless throughout to help with less irritation against your foot.
Another thing Altra has done with this upper is they’ve added a little bit of thickness to the tongue to make it a little bit more comfortable.
They’ve also added this new Dri-Lex Dri-Freeze material. That Dri-Lex upper is actually going to cool your foot down as you sweat in the Escalante; that’s a very cool material.
All these new tweaked did not change the shoe’s philosophy, a natural foot shape design to give your toes plenty of room for comfort.
On the inside, there’s a soft fabric lining and a removable cushioned footbed that’s padded where you need.
Altra actually has decoupled the outsole more with InnerFlex technology to make it a little bit more flexible and durable as well.
So the Escalante 2.0 is a brand-new shoe with a new outsole, midsole, and upper. However, it’s still going to retain all those really key features runners love about the Escalante series.
- Zero-drop feature takes some getting used to.
Asics Kayano 24
What did Asics change about this wonderful series? Not too much because they know runners love the consistent fit and feel of the Kayano.
Here’s what they’ve added though.
They’ve introduced a Meta Heel Clutch at the back of the heel to really hold that heel in place while you’re running and give you the perfect fit without any slipping.
They’ve also rolled the collar down on the heel as well. Rolling the collar down prevents any irritation and friction that you may have experienced in a previous heel version.
Asics went with the Jacquard mesh on the upper. It’s super soft, super sleek and super seamless so you don’t feel any irritation. It has a little bit more volume to the fit as well.
On the medial side, they continued with some internal taping to really hug and support your foot as it goes through motion. They’ve even taken the tiger stripes away from the medial side of the shoe.
The Kayano 24 features a FlyteFoam midsole that runners have come to love with the Kayano 23 with a SpEVA upper layer for that super soft cushioned ride.
The midsole features Dynamic DuoMax technology on the inside with a sloped post to keep you supported all the way from heel to toe.
The women’s version still features the women’s specific cushioning so it’s going to be a little bit softer on their foot. The men’s version still offers the standard Asics 10 mm drop while the women’s has a 13 mm drop to offer that little bit extra support for the Achilles.
The outsole of the Asics Gel Kayano 24 features AHAR (Asics High Abrasion Rubber) on the heel area to really allow for a durable heel strike while the forefoot of the outer sole features DuraSponge which is going to give you a little bit more cushion at propulsion.
- Not many colors available.
In case you missed the super-fast New Balance Hanzo S, the Asics Tartheredge would make a great alternative
This is a new running shoe designed for racing distances like 5ks, 10ks, and if you’re really efficient up to that half marathon.
It’s fast and light and has vintage aesthetics with modern technology.
There’s a FlyteFoam Propel midsole which is really propulsive to get you through your stride and into your next one.
FlyteFoam Propel moves exceptionally well with the foot for a smooth transition from heel-strike to toe-off.
In the forefoot, Asics uses DuoSole which is an extremely lightweight material and provides great traction and durability.
To propel the foot forward, the midsole has integrated Propulsion Trusstic technology.
The Trusstic is specifically designed to mimic the function of the ligaments of the foot. It turns a flexible part of the foot into a rigid lever to propel the foot forward creating a spring-like sensation with every stride.
To extend the durability in the heel, Asics uses Super AHAR (Asics High Abrasion Rubber) in the high impact areas.
Also, the Tartheredge features triangular pods which are really grippy in the wet or the dry.
The real magic of the shoe is the fit and the feel of the upper. The upper wraps the foot with an engineered mesh in such a way to provide added support where it’s needed for racing especially in the mid-foot.
This is coupled with a soft stretch suede that is both durable and supple and it has a fashionable look.
Skechers GoRun Razor 3
The GoRun Razor 3 is a great shoe for someone looking to get that nice racing sensation without sacrificing cushioning under your foot. It has a really nice toe spring design just to get you that heel-to-toe motion a lot quicker.
You could use this shoe for 5ks up to a marathon. It’s also considered a do-everything shoe that’s great for anything from recovery efforts, daily training, long runs, to even workouts.
The Razor 3 has a Hyper Burst midsole, which is brand-new to Skechers. The midsole is light, responsive, and kind of hits all the marks.
Hyper Burst technology gives you great comfort, durability, and protection no matter if it’s your first step or your last step in a race.
So whether you’re a heel, midfoot, or forefoot strikers, you’re going to get the same cushioning and durability throughout.
What is Hyper Burst?
The Hyper Burst technology is extremely lightweight and kind of sets Skechers apart from a lot of other companies out there with their midsole technologies.
It’s really durable and it’s super protective for the runners’ foot. It’s the same durometer of foam from heel to toe so you’re getting consistent cushioning whether you’re a heel striker, midfoot striker, or forefoot striker.
The other benefit to the Hyper Burst technology is that the shoe itself isn’t affected by temperature as much as traditional EVA.
So whether you’re running in the summertime, the shoe is not going to get soft on you. And if you’re running in the wintertime, the shoe is not going to get firm on you.
It’s going to stay the same durometer, the same cushioning level no matter what season you’re running in offering you great cushioning and protection.
The Hyper Burst technology debuted in the GoRun Razor 3. Skechers will be incorporating this technology on other models coming out throughout the year including the GoRun Max Road 4 Hyper.
On the outsole, we’ve got a little bit more exposed Hyper Burst along with some strategic rubber just to add a little durability and a little traction.
For the upper, Skechers uses a really lightweight Mono mesh with some heat-welded overlays to give it a little bit of structure without adding too much weight to the shoe.
The upper is seamless and it’s got a little stability in the heel.
The insole itself is actually glued into the shoe due to it being more of that racing performance shoe.
Saucony Kinvara 11
This is the newest update of what seems to be the most popular lightweight running shoe out there.
The Kinvara is back with a few tweaks and Saucony seems to be changing up their shoes a lot in their updates, including the Kinvara.
Changes are bound to happen over time, but hopefully, it’s a change for the better.
Starting off with the upper, we’ve got an updated engineered mesh that feels just a tad sturdier than what it did in the previous Kinvara. It has just a better secure lockdown.
This mesh is similar to what we have in the latest update in the Saucony Triumph 17.
You’ve got ventilation cutouts throughout the entire design of the shoe and just some subtle overlays that blend in well with the design.
Typically, the feel of the upper won’t change too much from year to year, but this Kinvara does feel different in one way – the padding.
Saucony seems to have added just a bit more padding around the heel cup and to the tongue. This update might seem to make the shoe feel stuffy, but you won’t be bothered by it because Saucony didn’t actually go overboard.
The feeling of the upper leans more towards how a traditional type trainer would feel. The heel cup is sturdy, the laces stay locked down, and the fit of the upper is secured but still allows for a bit of stretch near the toe box.
Overall, as far as the upper, it just feels a bit more padded than the Kinvara 10.
The big update to the Kinvara is the lack of EVERUN. The past few models of the Kinvara always had some layer of EVERUN cushioning material to keep this shoe bouncy.
This year, the Kinvara is using Saucony’s PWRun foam.
SO, how does it feel?
The Kinvara 11 just feels a tad bouncier and softer mostly in the midfoot when coming off your stride.
The transition in the ride of the shoe is as smooth as ever. And while the PWRun foam adds a bit of cushioning, you’re going to lose some of that natural ground feel, which in some cases could be a good or bad thing; it’s all preference.
The bottom of the shoe pretty much keeps the same theme of being minimal and having just enough rubber where the typical runner or elite jogger would land coming off into the stride.
The exposed rubber itself actually grips well, but the lack of rubber definitely sacrifices aesthetics for performance.
So in short, the Kinvara 11 seems to be doing some rearranging. The weight really didn’t change much from the last version.
Saucony just added more padding to the upper and then gave us a lighter bouncier foam underfoot. This Kinvara is more on the daily trainer side with the upper updates, but the overall feel is clearly still a Kinvara.
It’s good for just about everything from a tempo run all the way to a long-distance road race.
Durability-wise, the Kinvara 11 will hold up just the 10 did, but don’t expect much considering it’s a lighter weight trainer.
Anyway, the Kinvara 11 is a very safe bet. If you love the Kinvara series, you will love this one too. There are no major issues, no major flaws, no gimmicks, just a solid all-around shoe.
It is roomy up in the toe box, your heel will feel pretty secure, and you won’t feel any pressure points. It’s just a nice comfortable fit and the shoe disappears on your foot.
New Balance Fuelcell Propel V1
This is a brand-new shoe from New Balance. It’s a close cousin with more cushion and no forefoot plate to the Fuelcell Rebel. It’s really amazing if you’re a midfoot to forefoot striker.
The Fuelcell is great for 5ks, 10ks, and all the way up to a half marathon to get your new PR because it’s light and fast.
The midsole has this other super foam from New Balance called Fuelcell. The midsole is extremely comfortable. It’s a really soft midsole with a very noticeable rebound and tons of cushioning. It actually deflates and kind of pumps you back forward.
New Balance tells us it has a minimum of 39% more rebound than their RevLite which is often found in their performance shoes.
It’s also interesting to note how wide the heel platform is, which allows this very soft midsole to actually be very stable. This also allows the quite full coverage really well-decoupled outsole to be very stable as well and also to move along really fast and smooth.
The Fuelcell Propel is a very flexible shoe and maybe a bit too flexible for some. However, it’s a very comfortable ride.
Fuelcell vs Others
The Fuelcell foam is much more exciting than Nike’s React foam and it kind of has a lot more bounce than the Epic React.
Fuelcell is actually quite close in feel to Nike ZoomX. However, it’s not quite as sprightly or springy but definitely approaches it.
I would say the Fuelcell is softer than Skechers Hyper Burst foam which has kind of a springy feel but denser feel to it as well.
Compared to other New Balance foams such as Fresh Foam, Fuelcell is a much more forgiving and exciting foam.
The Fuelcell Propel is a comfort kind of oriented shoe. It’s not a performance racer like you might have with the Fuelcell Rebel.
The wide toe box has absolutely no overlays so most foot types should fit very comfortably in it.
The tapered-out Achilles collar is functional to make the rest of this shoe really relatively unstructured upper work super well in a roomy fashion.
The Fuelcell has a jacquard mesh upper that has a bootie construction. The upper is very neat and amazingly simple with what New Balance calls Trace Fiber. These are stitched-in support designed to provide midfoot and heel support.
A lot of shoes only have the knit construction by the ankle and call it a bootie construction. The Fuelcell, though, really goes all-in with the bootie construction and you have the full knit upper that really hugs on your ankles just like a sock would, but it’s not tight or uncomfortable.
The eyelets are completely woven into the upper so you can still pull tight but you still have that really lightweightness up top.
The outsole is crystalized rubber in the forefoot and then a little bit in the heel. So the outsole does not have a ton of rubber and I think the rubber placement is on the right areas.
On the lateral side of the midsole, there’s a wedge, which is the other big story about the Fuelcell. Most shoes people run in do not have such a feature and most runners just feel curious about it.
But what is it good for?
Simply, when you’re rounding your corners going quickly, you’ll be really glad that you have this wedge. This feature is there to provide extra traction and durability on the lateral side of the outsole.
Nike Zoom Fly
The Zoom Fly is part of Nike’s Breaking 2 series. So what does the Zoom Fly has to offer?
Let’s find out.
The upper of the Zoom Fly is made up of Fly mesh. Like it’s the case with many other Nike shoes, the Zoom Fly is lightweight, breathable, and is able to support your foot without any major irritation.
The shoe also uses FlyWire to secure the fit in place, which works pretty well.
The heel cup has some structure to it and is actually supportive. It doesn’t cause any irritation or rubbing and you won’t have any issues with the shoe slipping.
The upper is fairly simple and that’s the beauty of it. There’s not much to it but it works. It keeps the shoe light and it feels fantastic.
The midsole uses Nike’s Lunarlon foam. Lunarlon is typically known for being on the softer side of cushioning.
Considering the shoe is supposed to be a bit more on the performance side, using Lunarlon, which isn’t necessarily the most responsive, seems to be a mystery here.
But while running on the shoe, you’ll still feel the response is still there somehow, which is strange for a shoe with such a stack height.
The shoe features a carbon-infused nylon plate. This plate almost acts as a layer that creates a slight propulsion effect.
The shoe gives you a slight push forward with every step you take. It kind of puts you on the midfoot and really helps you maintain momentum.
The fit of the Nike Zoom Fly is pretty true to size and it’s great for longer runs when your feet need that extra space.
The outsole uses the Rubber Traction Pattern that grips well and it seems very durable. It covers the entire forefoot and parts of the heel area of the shoe.
The shoe is not very flexible at all, but in the way the shoe was designed, it really doesn’t hinder the ride. The shoe still feels fast, still feels comfortable and it definitely gives that performance running feel.
Now, could you use the Zoom Fly as a daily trainer? Sure. But I think it would perform well more as a faster tempo day shoe.
For those who like a more natural ride, the shoe may have one issue. The nylon plate isn’t too evasive, but you can tell that it’s there.
With all that said, the Nike Zoom Fly is light, fast, cool, and it works for most runners.
- The toe box is a bit roomier for narrow feet.
With a 10 mm heel-to-toe offset, the Hyperion is a racing flat designed for the neutral to underpronating runner.
It is one of Brooks’ iconic racing flats. Those who have known Brooks for a while, Brooks had a Hyperion racer way back in the day and they’re paying homage to that amazing racing flat.
Now they’re calling their new lightest fastest shoe on their line the Hyperion.
The Hyperion features a completely woven upper which makes it very thin, close to foot, lightweight, and super soft on the inside.
The upper just prevents the foot from getting too hot alleviating blistering. It also has no seams and has laser-etched perfs just to make sure that you’re getting that breathable snug sock-like fit experience ideal for your 5K race day needs. There’s also a padded collar for additional comfort.
Utilizing a lightweight BioMogo DNA midsole, this racer offers reliable cushioning that dynamically adapts to every step along the way.
On the inside, there’s a soft fabric lining for a great next-to-skin feel. There’s a foam footbed that provides extra comfort and support down there.
Down at the bottom, there’s a durable outsole. A midfoot transition zone creates a fast foot transition while the forefoot propulsion pods give the shoe a springy ride and promote optimal energy return.
Also, the omega flex grooves allow for more natural forefoot movement and fluidity.
Leave your opponents in the dust with the fantastic Brooks Hyperion racer.
- Not a good option for runners who need more arch support like overpronators.
- A bit narrow for wide feet.
New Balance 1400v6
The purpose of the New Balance 1400v6 is for racing 5Ks and half marathons. And if you need a speed shoe for a typical training or something for the tracks when you don’t want to wear spikes, these are likely to get the job done.
The 1400 series has been one of the best racing shoes around. The 1400V5 was probably one of the best racing shoes out, but New Balance seems to improve upon that with this newest model.
So let’s see what this newest model is all about.
The 1400V6 uses an Air Mesh upper that provides amazing breathability while keeping the foot secure in a natural feeling way.
Some shoes keep your foot locked in with the use of excess overlays or external cages, but the support in the 1400 is built-in seamlessly within the mesh upper.
It seems that New Balance have found that sweet spot of keeping the shoe simple and functional without all the extra nonsense.
The fit of the upper is also nice. Some racing-style shoes can get a bit snug at times, but the midfoot on the 1400v6 is secure but not tight and the toe box is wide enough for a comfortable fit.
The tongue feels a little bit thinner compared to the V5, but this really doesn’t cause any issues. Though it’s thinner, you won’t notice any irritation or tightness from the laces.
The hook-up is supportive and there’s a little padding around the heel which adds to the comfort of the shoe.
The midsole uses New Balance’s Revlite foam. This foam is considered to be the more responsive faster foam that New Balance has.
Revlite in New Balance shoes can vary as far as how it feels. In some models, it’s ok, some are good and some are just bad.
As far as feel, comfort and the ride of the 1400V6, New Balance know what they’re doing.
The shoe is responsive without being too hard or stiff and it has just enough give to give you that impact protection. It also allows you to maintain your momentum once you get up to speed.
The transition during foot strike is satisfying.
The heel cushioning has a slight give but then the midfoot provides just enough bounce for a springy toe-off. Going fast in this shoe is fun and it just feels right.
Although this is a racing shoe, it works great for all kinds of speed work including on the track.
The outsole uses blown rubber throughout the bottom. While the outsoles on road shoes are typically nothing to get too excited about, the traction on this shoe grips very well on the road.
There’s also extended rubber around the high-wear areas of the shoe.
In many times, having this much rubber would bring on extra weight, but it’s something you wouldn’t notice on the 1400v6. This shoe still actually feels right.
When thinking about the negatives, I pretty much had to nitpick. For those who wear wide fitted shoes, I don’t think this comes in wides.
For those who like to run in lower heel-to-toe offset shoes, the 1400’s 10-mm offset might be too high of a drop for you. But besides that, that’s it.
- The minimalist tongue is thin and floppy
Reebok Floatride Run Fast Pro
Maybe it’s just me, but when I think of running shoe brands, Reebok isn’t really what comes to mind first.
When I first saw the upper of the Floatride, I could see that this shoe was somewhat inspired by the Adidas Ultra Boost.
… because it has a very similar knit material on the upper that creates a sock-like construction. I wouldn’t say that Reebok copied Adidas with this idea, but since Reebok is technically an Adidas company, I would say it’s fair game to share this technology.
So instead of calling it Primeknit, they’re calling it Ultra Knit. The Ultra Knit is light, stretchy, and super breathable that you can even see your socks through the knit if you look close enough.
Because of this, I wouldn’t recommend running in the rain or wet grass. Your feet will likely get soaked and it would be a sad day.
The cage that goes around both side of the shoe offers a bit more security and support than the Ultra Boost. You’ll definitely feel more confident picking up the pace knowing that your foot will stay in place.
The heel clutch is made up of a foam-like material and it’s kind of secure and comfortable. The combination of the UltraKnit and the heel support makes for an awesome match. This is one of the best uppers I’ve tried yet.
The outsole is very basic rubber. There are ridges on the outsole that grip well and you will not have any issues on typical surfaces. The ride of the Floatride is so smooth.
The Floatride feels much lighter than Boost but it gives you a similar sensation. You’d almost forget you’re wearing a pair of shoes.
The Reebok Floatride is bouncy and soft but it doesn’t make you like you’re walking on the cloud, as many would love to put it.
- A bit pricey.
Adidas Adizero Adios 4
The Adios series is one of Adidas top road racing shoes. Up into the rise of the Nike Vaporfly, this shoe was the shoe of the world marathon record. It’s a fast shoe meant for fast effort and distances like the 5K.
But I guess the real question is “does this shoe still have what it takes to be a top contender amongst the great racing shoes of today?
Well, let’s find out.
The main change of this version of the Adios is the simplistic design within the upper. Adidas decided to go with the basic engineered mesh that does exactly what it’s supposed to do and nothing else. And in a shoe like this, I feel that it hits all the marks, or at least most of them.
The Adios feels light on foot but still feels sturdy enough to keep your feet locked down. Breathability wise, this is the best model so far. There are no excess materials or wasted space.
The tongue is just slightly padded to be comfortable for a speed effort.
The heel counter feels very sturdy and secure especially when compared to many other racing models out there.
The upper causes no hot spots, no irritation in the heel. Like I said, the upper has one job and it does it pretty well – no gimmicks here.
The midsole as most of you know features Adidas’ famous material, Boost with a little EVA in the forefoot. However, this is not your typical soft plush Boost setup that you get in the UltraBoost.
The ride of the Adios is much more responsive, firm, stable, and very fast. The Boost still provides a decent amount of cushion, but the Adios gives you much of that faster toe-off feel.
There’s a bit more Boost in the heel that provides some good impact protection. Cushioning wise, I think this shoe is one of the best running shoes for 5K and 10K. It can obviously go up to the distance for some, but for me, It would probably go to a half marathon.
The cushioning in the midfoot is good, but after a while, you will feel it.
The outsole setup is almost unchanged from the previous Adios. There’s a Continental rubber outsole with the midfoot torsion system that helps guide the foot in transition.
The ride of the shoe is smooth and snappy, but it’s always been that way. The traction works well on roads or tracks, but grass is kind of slick.
The rubber itself looks thin, but given that it’s a similar setup to the Adios 3, it should get you through any race day or tempo effort.
Honestly, there’s not much to hate about the Adidas Adizero Adios 4. I think anyone who wants a race day shoe will do fine if they want a more traditional ride compared to shoes like the Vaporfly.
Nope, but I don’t think it’s trying to be. Any fans of the old models will love this version.
I would prefer a little more cushion in the midfoot, but then again Adidas does have the Adizero Boston 7 for that.
The Adios 4 has a purpose, a top-end racing shoe. It can also be used for tempo runs or track workouts.
Adidas went the safe route with this shoe because they changed it just a tad and kept the things that work the same. If they give me a wider toe box I would definitely be happier.
The only issue I see worth mentioning is the toe box. The upper doesn’t stretch as much as runners with wider feet would hope and I guess you’ll have to go with thinner socks just to accommodate your wider feet. However, trying a half size bigger seems to be slightly better.
- Limited Colorways
New Balance 890v6
The 890V6 is technically the replacement for the Vazee Pace series which replaced the 890V5 prior.
It’s kind of confusing, isn’t it?
Anyway, the Vazee Pace V2 is one of a lot of runners’ favorite running shoes of all time. An now that the 890V6 is here, rejoice.
The 890V6 has an improved engineered mesh that really gives it that breathable open feel. That seems to be the trend with these new models, which is a very good thing for runners and their feet.
The shoe cradles your foot with a midfoot saddle piece that brings the shoe together for a nice snug midfoot lockdown. It really works nice once you get the lacing right.
The heel cup is pretty structured and helps to keep the foot locked in. The overall comfort of the upper is pretty similar to the Vazee Pace series, which is a good thing.
The midsole uses New Balance Revlite cushioning system. It is the responsive more springy cushioning. The Vazee pace V2 felt just about perfect as far as being a fast training shoe by allowing a lower-to-the-ground feel but still providing that smooth ride.
In the 890V6, New Balance seems like they wanted to stack a bit more Revlite cushioning to add to the comfort.
The outsole of the shoe is pretty solid. As far as protection, it has you covered like Statefarm Insurance.
The blown rubber really protects the shoe and provides great traction on the roads and on the track. I’m thinking maybe because the rubber is so thick that the shoe feels a bit stiff. But I can appreciate that knowing durability won’t be a concern.
I think the New Balance 890v6 a good all-around shoe and feels better at faster paces.
- A bit on the heavy side compared to previous versions.
How to Run a Fast 5K
There’s nothing like running a fast 5K. With so many events these days, I like the Park Run and more and more people are getting into them.
While it’s fun to race, turning up to a 5K every week isn’t really going to get you that super fast time you’re after. You might see improvements to begin with, but after a while, your times may plateau.
So the best way to improve your time is by including some specific sessions aimed at improving your speed and threshold levels.
I would generally recommend doing a speed and tempo run per week.
A speed session is as it says really. It’s a session designed at improving your running pace. You want to do this on a flat and smooth course which does lend itself to an athletic track, but a smooth trail will do just as well.
For this speed session, I recommend you do 8 lots of 1-minute hard above your 5K pace with a 1-minute walking recovery between each.
They’re designed with short reps so that you can get the best speed out of yourself. As you progress, you can increase the duration and the number of reps.
So the next step would be something like 6 lots of 2 minutes with 1-minute recovery.
I’m fairly sure you have experienced this a few times that when you get that surge of lactic acid it can pretty hard.
When you’re pushing yourself to the limit and your muscles become overwhelmed with lactic acid, it just begins to slow you down.
So the idea of the tempo run is to bump up the point at which you start to produce that lactic acid. Hopefully, you won’t get that burning leg feeling quite as quickly.
Let’s take an example. For a runner whose 5K pace is 3.40 per kilometer, we can calculate that their tempo pace should be somewhere around 4 minutes a kilometer – that’s around 10% of his/her 5K pace.
For this session, you can do 2 lots of 3 kilometers at tempo with a 3-minute walking recovery between each rep.
You can track your pace with a watch like the Garmin GPS watch. For those that don’t have a GPS watch, you can always run by feel and I would recommend something around 7 out of 10. This should feel hard, struggle to breathe, but manageable. So if someone added 1 kilometer at the end of the rep, you could do it.
Technique is really important in running. It can actually shave a ton of time of your 5K PR.
There are some of the few technical points which are actually really common across the board for a lot of runners.
Hips and quads
To start off with, a lot of runners tend to sit down on their running stride, which is really common for those who sit at desk all day or drive for long periods of time.
What happens is your hip flexors and your quads tighten up and when you run you sit in that position. So try and stand tall and lean forward slightly from the ankles.
What this does is it engages your glutes, which gives you a bit more stability and also a bit more power in your stride.
The next thing is your arms. You may have noticed that some runners tend to hold their arms quite high with a little movement. You should relax your shoulder and arms and swing them through. All this does is help with your rhythm and your balance.
To make sure you’re running at the right pace and really take your running to the next level, you can use heart rate and GPS.
It’s really common to see people heading off way too hard at the beginning of a 5K. Just monitoring your pace during training and races can make a huge difference.
What you want to take away from this section is:
- Try to set a new PR at your local 5k every week.
- Start doing a tempo session and a speed session variation.
- You need to look at your running technique.
- Your pacing can make a big difference to your overall 5K time.