Run faster with light weight shoes

Light weight shoes make you run faster…  that’s a fact!!

So if you are trying to improve your times, are doing speedwork, or even want to have days when you feel lighter on your feet then you want to check this out… 

With faster running:

  • your form improves
  • you become more coordinated
  • you become more efficient i.e. don’t waste so much energy
  • you don’t need to the same amount of support or cushioning

What you want is a shoe that makes you feel as if you are hardly touching the ground…  light, easy and FAST!!.  

Read on to see:

  • What’s so good about light weight shoes
  • Your options  – What shoes are on the market for you to try
  • A quick ‘test’ you can take to help you decide what type to go for

This is what you will find with lighter shoes…


They make it easier to run faster for longer thanks to reduced weight. Your feet are the part of your body that moves the most so every gram off means energy saved.


Racing shoes and lightweight trainers do not block your normal action as much as a trainer. Your running form changes at faster paces and becomes more effective and efficient.  A lighter more flexible shoe supports a better running technique while also reducing the loss of force in propulsion. 


Running stress can lead to injury. By alternatively wearing two pair of shoes with a different amount or type of support you change the stress that is on your feet.  This changing stress leads to better adaptation, stronger bones and tendons, and less injuries


Racing shoes are brighter and flashier. When they look great you feel great.  Red was scientifically proven to be faster in a landmark study on confounding variables.  If you are going to run faster you might as well look the part at the same time.


You will run faster in a racing shoe for many of the reasons explained above. Depending on the shoe and the person it can be anywhere from 3 to 10 seconds faster per kilometre.  That translates to a PB.  One thing you need to consider is that you are trading protection for speed in a race.  You will be sorer after using racing shoes especially when you first start.  Give yourself more recovery afterwards and you will learn to thrive on a lighter shoe. 


Light weight shoes are categorised by weight.

This is our classification guide:

Racer / trainers: 

Light weight shoes that bridge the gap between a racing shoe and a training shoe.  These are perfect for your long races such as marathons, great for speedwork and if you still want a little more support.  

They are categorised because they have more cushioning, are stiffer than racing flats and can be quite soft.  


SA Kinvara

Asics Evo ride*

Asics Nimbus Lite

DS Trainer

Super Shoes:  Carbon Plate shoes

Racing Flats


Shoes influence by the Carbon plate  – but don’t have the carbon plate

Evo Ride

Brooks Tempo

Mizuno Sonic Duel


“I consider myself a slower runner…  Can I wear light weight shoes too?”




Need more help to choose your light shoes?

TAKE the “How to choose a fast shoe test” quiz. 

It will show you where on the spectrum of “Shoe Lightness” you are likely to sit when it comes to choosing the weight of a shoe suitable for you.

TALK to our Running Team at intraining Running Centre.  They’ll talk you through how to choose the right shoe

TRY THEM ON…   The most important factor in choosing your shoes is comfort.  


BOOK a shoe fit appointment with our running podiatry/physiotherapy team.  This is perfect if you have a more difficult foot or just want a podiatrist’s opinion

Find out more information about Mizuno Wave Duel from Steve ‘The Footman’. Click here.

Steve ‘The Footman’- Podiatrist, Running Coach, Founder of intraining Running Centre