Imagine lacing up for your next run with shoes that feel like an extension of your feet. Sounds ideal, right?
But what if I told you that finding the perfect running shoes isn’t just about comfort or style? Your pace might hold the secret to unlocking your best performance yet.
I have three fantastic shoes to illustrate the point:
- Brand-new New Balance SC Elite V4
- Nike Alphafly 3
- Puma Deviate Nitro 2
These are all excellent choices, but each shines in different scenarios.
The reason I wanted to write this article is because there’s been a lot of buzz lately about:
- Which shoes are best for different paces,
- Whether pace is crucial when picking a shoe,
- And if certain shoes will work for you if you’re running a 3:30, 4:30, 4, or even a 5-hour marathon.
There are many opinions on this topic. I’m here to provide you with the information you need to make an informed decision that will help you run your next race better.
So, does pace matter when picking running shoes?
Let’s dive in and find out.
Why Pace Matters When Choosing Running Shoes
Let me break it down for you nice and simple. There are three key factors to consider when picking any running shoe:
- Mechanics:
How do you run? Are you a heel striker, midfoot striker, or forefoot striker? Do you run more on the balls of your feet?
- Body Weight:
Your weight affects how you compress the foam in the shoe.
- Time on Feet:
This is a really important factor when choosing a running shoe. It’s not just about marathon pace or speed; it’s about whether you’re only running three miles per week on a treadmill or logging 100 miles per week with frequent 15-mile runs.
Take the New Balance 880 v14, for example. It’s not designed to withstand a 20-mile double run day test. It’s ideal for those who want to do a 30-minute treadmill session.
While I believe there are better options for 30-minute treadmill runs, this shoe performs better in that scenario than in my typical 90 to 100-minute runs, which it’s not suited for in my training cycle.
With those three factors in mind—mechanics, body weight, and time on feet—let’s dive into mechanics…
Mechanics
The New Balance SC Elite and the Nike Alphafly 3 are optimized for different running styles and mechanics.
The Alphafly features Zoom Air units in the forefoot, which is the shoe’s main selling point. These units sit under a carbon fiber plate, and the combination of this bouncy, softer race-day foam with the plate and Air units right under the forefoot gives you a nice pop.
When Nike designed the Alphafly, they intended for you to land right on top of these Air units and propel forward. From Version 2 to Version 3, Nike moved the Air units slightly back to make the Alphafly more accessible to a broader range of runners. They know most runners aren’t landing on their tippy toes like Eliud Kipchoge, for whom the shoe was originally custom-built.
By adjusting the placement of the Air units, Nike aimed to create a shoe that works better with various running mechanics.
If you’ve read Lydiard, he explains that landing on the outside of your heel and then rolling forward is the natural way to run for endurance racing. But for sprinting? Heel striking is out the window.
So, when it comes to mechanics, the New Balance SE Elite v4 is your go-to if you’re a heel striker. It’s perfect for most runners who land on the back of the heel and then roll through in that classic endurance running style.
Now, the Nike Alphafly is a different beast. It’s designed for those “freak” runners who can land on their forefoot for an entire race.
Don’t get me wrong—if you’re a beginner marathoner who heel strikes, you can still rock the Alphafly. Nike has made it more approachable, but even if they hadn’t, you could still wear it. Just know, it might not be the most comfortable experience.
Again, if you’re not landing on your forefoot, the Alphafly might not be your best bet. The heel cushioning is minimal, so if you’re used to a high-drop shoe like the Brooks Ghost, which has tons of foam in the back, the Alphafly will feel different. You might feel a bit of a braking force because there isn’t enough foam extending past the heel to support your landing.
On the flip side, let’s talk about the New Balance SC Elite. This shoe boasts almost an inch of foam behind the heel, making it a dream for heel strikers. If your running mechanics put you closer to the back of the platform, the Elite V4 is your best friend. This is especially true for marathon runners clocking in at 3+ hours.
Now, for those speed demons running a 2-hour marathon, the game changes. These runners are operating at a higher fraction of their VO2 Max—simply put, they’re pushing harder.
Think about it this way: if you run a 2-hour half marathon, you’re exerting the same effort over 13 miles as Eliud Kipchoge does over a full marathon.
That’s why the Alphafly might be your ticket if you’re running a 2-hour marathon but might not cut it for a 4-hour marathoner.
The pace might be the same, but the effort you need to sustain over four hours means you’ll likely shift from forefoot to midfoot striking by the end.
It’s likely that your form is going to break down, and that’s the reality of running a 3 to 4-hour race versus a 2-hour race. You might not be running with the same strength up on the forefoot.
That’s the key when we think about mechanics. Runners clocking in at 2:30 or faster can likely maintain strong form throughout the entire 26.2 miles because they’re only running for about 2 hours.
But for those running 3 to 4 hours, it’s a different story. You’re out there nearly double the time, and maintaining that same strength in your running form is tough.
So, having comfortable footwear for that last hour in a 4-hour marathon could be the difference between setting a PR and hitting the wall, needing to walk because your shoes weren’t supportive enough.
Beyond mechanics, the next big factor that influences how a shoe works for you is body weight…
Body Weight
Our body weight as runners changes how we compress the midsole foams. Different foams feel different and have varying effects on runners based on their weight.
When I think about what the Alphafly was designed to do, it was created for elite marathoners. These elite athletes are usually under 130 lbs, maybe 140 lbs max, but the top male marathoners, like Eliud Kipchoge, are even lighter—around 110 lbs.
Let’s break it down by looking at the numbers and the bodies of today’s top elite marathon runners:
The Men:
- Eliud Kipchoge: 115 lb / 52 kg
- Kenenisa Bekele: 123 lb / 56 kg
- Mosinet Geremew:: 126 lb / 57kg
- Dennis Kimetto: 121 lb / 55kg
The Men:
- Brigid Kosgei: 110 lb / 50 kg
- Paula Radcliffe: 119 lb / 54 kg
- Mary Jepkosgei Keitany: 93 lb / 42 kg
- Ruth Chepngetich: 106 lb / 48 kg
- Peres Jepchirchir: 95 lb / 43 kg
These elite runners have lightweight builds, which means the foam in their shoes responds differently than it would for heavier runners.
I talk about heavier runners a lot, and I know some folks don’t love that term. But here’s the reality: some of these super race shoes were designed with 110-120 lb people in mind.
When I say “heavier runner,” I don’t mean we’re talking about an unhealthy BMI. It just means that some of this footwear, crafted for 100-110 lb runners, might not work for you if you’re 200 or 220 lbs or if your running mechanics are different from those of a 110 lb runner who can forefoot strike for a whole 2-hour race.
Now, let’s think about pace and body weight in these shoes. Sure, there are bigger runners out there who aren’t elite but can still clock a 2:30 marathon. But for most of us who weigh 150 lbs or more, a 2:30 marathon isn’t in the cards.
So, what works for a 2-hour marathoner who weighs 110 lbs probably isn’t the best shoe for a 180 lb marathoner running a 3-hour race. Something a bit more supportive and firmer, that compresses differently and gives the right amount of energy return for your weight, is going to be a better choice.
For me, the ZoomX midsole material can feel a bit too soft for my foot strike, which is why I chose the Saucony Endorphin Pro 3 for my marathons.
The Endorphin has a wider base, and the foam feels more supportive for me. On the other hand, the Nike Vaporfly 2— the latest Vaporfly version at the time—was narrower, and while that ZoomX foam felt great for running fast in a half marathon, it didn’t seem like it would provide enough support for the whole race.
So, the Endorphin Pro 3 was my best pick for the marathon, while the Vaporfly might be a better fit for faster runners with top-notch mechanics.
Here’s our ultimate comparison of the Saucony Endorphin Pro vs. Endorphin Speed.
Let’s talk about time on feet…
Time On Feet
Again, elite marathoners are out there for about 2 hours, while many of us are spending 3 to 5 hours pounding the pavement during a race.
Running is unique because the top high-end gear, packed with the latest technology, is accessible to everyone. But we’re running a very different race at 3, 4, or 5 hours compared to a runner who’s out there for just 2 hours.
Think about it in terms of relative effort. A marathon is tough for anyone, but an elite runner can push themselves at a 9 out of 10 effort level for the entire 2 hours. For the rest of us, we’re running at maybe a 7 out of 10 effort for those longer 3 to 5 hours.
Elites can sustain a much higher heart rate and effort for a shorter period. So, for many of us, racing a fast half marathon in 2 hours takes the same amount of effort as an elite racing a full marathon in 2 hours.
So, the Nike Alphafly could be a fantastic shoe for a 2-hour half marathon, but it might not be the best fit for a 4-hour marathoner.
Even the SC Elite V4, which I love for its stability and forgiving firmness, might not be the most comfortable option for a 4-hour marathon.
Here’s the thing: that carbon fiber plate might actually do more harm than good if you can’t generate the power needed to truly benefit from it by the end of the race. It’s like having a sports car engine but running on low fuel—just not as effective.
Research has shown that some carbon fiber-plated shoes can improve running economy even for non-elite athletes. The tests were done using 6-minute treadmill intervals, which is quite different from running a 3+ hour marathon where comfort starts to outweigh top speed and running economy.
You can definitely use an SC Elite V4 or an Alphafly, depending on whether they suit your mechanics, and you might be a bit faster. But when it comes to marathon running, especially for 3 to 5 hours, it’s less about running economy and more about comfort as the race progresses.
What’s comfortable for a 2-hour run likely won’t cut it for a 4-hour marathon. That’s why a shoe like the Puma Deviate Nitro 2 might be a better option for a 4-hour marathon pace.
Maybe it’s not the absolute best shoe, but something with a less aggressive geometry, is a bit more forgiving. It doesn’t feel as harsh with the plate and doesn’t require you to roll through your stride aggressively to benefit from the shoe. Comfort becomes key as you hit those later miles.
So, if we think about the Alphafly specifically, running comfortably in this shoe for 4 hours is tough because you need to be landing on your forefoot to really make it work.
With the New Balance SC Elite, you might have better luck. It has a more gentle sloping rocker and offers more support in the heel, making it a bit more forgiving for those longer, slower races.
Another great option for a 4-hour marathon is the TYR Valkyrie Elite Carbon. This shoe is a standout for bigger runners who need more stability and support. The geometry is much flatter, which is key.
When you’re landing on the back and heel striking, the Valkyrie Elite provides more comfort, especially in the later stages of a marathon. It doesn’t have that weird geometry or lack of foam in the heel that makes landing uncomfortable.
Overall, this is why pace is important. It’s not about the actual speed you’re running. It’s all about how long you’ll be out there, how much power you’re putting into the shoe from your body weight, and where you’re landing on the shoe.
Pace ties it all together and serves as an easy indicator of how a runner moves. If you’re running a 2:30 marathon, we can gauge your heart rate, understand your running mechanics, and see how you maintain your form.
If you’re running a 2:30 marathon, you’re likely maintaining your form for most of the race. In contrast, a 5-hour marathoner might end up walking and definitely needs more heel support and comfort—something the Alphafly just doesn’t offer.
There are heavier runners who are non-elites running sub-2:30 marathons. For them, a shoe like the Vaporfly or the Alphafly might make sense. But for many bigger runners, there are fantastic alternatives like the New Balance SC Elite V4. These shoes offer more structure and support, especially if you find the ZoomX foam and other soft race-day foams too compressive and squishy when running fast.
That’s why there’s no single best marathon shoe for everyone. Different shoes work for different people. If you’re running a 4:30 marathon or if you’re running an 8-minute pace for your marathon, the Alphafly probably isn’t the best shoe for you.
However, if you’re running an 8-minute pace for a 5k or a half marathon and you’re a forefoot striker, the Alphafly might be a good fit.
I want to close today with a framework I recently learned that is super relevant here: the difference between equity and equality.
Equity vs. Equality
Equality means making things equal for everybody. Let’s give Eliud Kipchoge the Alphafly and everyone else gets the Alphafly to run 26.2 miles.
Now, Eliud Kipchoge will be finishing that marathon in 2 hours and 10 minutes, or maybe even 2 hours, much faster than I will. But we’re both running 26.2 miles, so we get equal gear.
Equity, on the other hand, means recognizing that Eliud Kipchoge is running those 26.2 miles in 2 hours, while I might be running it closer to 3 hours. So, we might need different footwear even though we’re running the same exact race.
The time it takes us to finish the marathon requires different tools. Leveling the playing field and giving us both our best chance at our best time means using two different shoes.
I might choose the New Balance SC Elite V4 if you’re more of a heel striker. I’ll be putting more weight down into the shoe for a much longer period, so I need more support. Eliud Kipchoge can rock and roll with the forefoot striking technology embedded in the Alphafly 3.
Wrap Up
When it comes to picking the right marathon shoe, pace, mechanics, body weight, and time on feet all play crucial roles. The Nike Alphafly, with its Zoom Air units and carbon fiber plate, might be perfect for elite runners who can maintain a forefoot strike for a 2-hour marathon. But for those of us running 3 to 5-hour marathons, comfort and support become more important than running economy.
Shoes like the New Balance SC Elite V4, with its gentler rocker and heel support, cater better to heel strikers and runners who spend more time on their feet. The TYR Valkyrie Elite carbon and Puma Deviate Nitro 2 offer great alternatives for bigger runners needing more stability and less aggressive geometry.
Remember, there’s no one-size-fits-all solution in marathon shoes. What’s comfortable and effective for a 2-hour runner might not be suitable for a 4-hour marathoner. Considering your specific needs, mechanics, and race pace is essential.
Happy running, and may you find the shoe that carries you comfortably to your next PR!
