Marathoners vary widely in the types of shoes they prefer to race in. On the theory that even an extra ounce adds up over the course of 26.2 miles, some like to wear as light a shoe as possible. On the other hand, some runners figure that during such a long run, they'll need as much cushioning and support as they can get.
Most competitive marathoners should choose their race-day shoes toward the light end of the spectrum. And most shoe companies make a lightweight trainer that works well in the marathon--these are minimalist enough that you can feel light on your feet, but are built up enough in the heel and midsole to provide some protection, especially as you fatigue late in the race.
Most elites, of course, race the marathon in flats. Bear in mind that these runners are usually whippet thin and have excellent biomechanics. Flats have less support and less heel lift than training shoes. The lack of support increases the risk of injury and can make muscles work harder. In addition, the lower heel lift puts more strain on Achilles tendons and calf muscles, and it provides less cushioning. Even if you're normally a midfoot or forefoot striker, recent studies show that many runners' form deteriorates in the latter miles of a marathon, creating a heel strike.
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In the last few years, many companies have introduced a broader range of racing flats so that marathoners have more choices that fall in the range between the shoes they race 5Ks in and their training shoes, no matter how light the latter are. Usually weighing around 8 ounces (230 g), with a decent amount of cushioning and some heel support, these longer-distance flats are a good choice for marathoners attempting to race the marathon significantly faster than normal training pace.
In his world record, for example, Haile Gebrselassie wore the adidas version of this type of mildly supportive flat. Paula Radcliffe wore Nike's version of a marathon flat in her record. But, multiple London and New York City champion Martin Lel wears a minimalist, flyweight flat that most average runners wouldn't even dare do a 5K in.
I believe that most marathoners should race the marathon in a lightweight training shoe, and only those who are relatively fast and relatively lightweight with good biomechanics should wear a racing flat. Those who do wear a racing flat should select one that has support in the heel and arch. The trend has swung too far toward minimal, in my opinion, and most runners are not ready to race a marathon without this support.
As always, the key is to find what works best for you. Regardless of which shoes you choose for race day, be sure to try them out on tempo runs and at least one of your longer marathon-pace training runs (in addition to the short dress-rehearsal run during taper week).
TOP CANDIDATES FOR WEARING RACING FLATS IN THE MARATHON
MALE: Faster than 2:40 -- Weighs less than 160 lbs.
FEMALE: Faster than 2:55 -- Weighs less than 140 lbs.
BOTH: History of being injury free -- Good biomechanics
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