Choosing Your Marathon Race Shoe
The BYD Singapore International Marathon starts at 4:30am on Sunday 6 December, according to the official race site. That is about four and a half weeks away. If you are still deciding what to race in, here is the short version: pick the shoe you have already run long in. For most of us, that is a good trainer, not a carbon plate.
What a carbon plate actually does
Carbon-plated super shoes pair a stiff plate with a soft, springy foam, usually a PEBA compound sold under names like Pebax. The plate gets the credit, but the research points at the foam. A literature review from Doctors of Running notes that pulling the plate out of elite racing shoes did not change running economy, while the foam made the biggest difference.
The gains also shrink as you slow down. Runner’s World reports an economy boost of roughly 2.7 to 4.2 percent for fast marathoners. For runners finishing between 3:30 and 4:15, Dr Dustin Joubert’s testing found 1.4 percent at 4:58 per km and 0.9 percent at 6:00 per km, in Nike Vaporflys. At 6:00 per km, a third of the runners were actually less efficient in the super shoe than in their control shoe. A plate you meet for the first time at the start line is a gamble.
What this means on a Singapore race morning
A 4:30am start here means humidity from the first kilometre, and many of us will be out on the course for four hours or more. Over that time, a secure fit, steady cushioning and a breathable upper could be said to matter more than a few grams.
Our rule of thumb
This is our judgement, not a study result.* If you are finishing around 3:30 or faster, a plated shoe can pay off, provided your long runs have been in it. Between 3:30 and 4:30, a light, bouncy shoe without a plate is the sweet spot. Beyond 4:30, or if this is your first marathon, choose the most comfortable cushioned trainer you trust and race in it.
Two questions before you buy
Have I done, or can I still do, two long runs in this shoe? Does it still feel right once my feet warm up and swell in the humidity? If either answer is no, it is the wrong shoe for 6 December, however fast it looks.
Four shoes without a plate to try at RDRC
Topo Atmos 2 , the daily trainer: a 40mm heel stack, a ZipFoam midsole and Topo’s wide toe box, at 280g in a men’s US9. Doctors of Running describes the mesh upper as plush without feeling too warm, and the ride as firm at first, softening after about 20 miles. That makes it the shoe for your easy and recovery miles now, and for first marathoners who want comfort all the way to the finish. One tester felt the forefoot wanted more rounding late in long runs, we suggest doing a long run in it before you commit it to race day.
Topo Specter 2 (S$249), the marathon-pace shoe: a full Pebax midsole, a 37mm heel stack and a 5mm drop, at 215g per the RDRC listing. It is listed for marathons and up-tempo long runs. Doctors of Running found it firm and best at easy to marathon pace.
HOKA Mach 7 (S$229), the lighter option: a supercritical EVA midsole and a 5mm drop. SoleReview rates it for mid-pack runners who want speed without giving up comfort.
Topo MTN Racer 4 (S$259), the trail option: for runners whose long runs happen on trails and rough paths. It has a Vibram Megagrip outsole and a 33mm heel stack, and weighs 295g. Testers at Road Trail Run found it protective over long efforts but not so much a speed shoe. For race day on the road, choose one of the three above.
Lock it in this week
Most plans put the last long run two to three weeks before race day, so you only have a couple of long runs left to test a new pair. Wear your race socks, run your usual race-morning routine, and look for rubbing, not just comfort. If something is off, swap now, not on 6 December.
If you already have a shoe you have done 20km or more in, keep it, and spend the next four weeks getting to know it better. A brand-new shoe on race morning is the riskiest purchase of the cycle.
Not sure which one suits your feet and pace? Come in for a fitting at our Sims Avenue store, or explore the road shoes range online. For more on getting the basics right, read how to find the right running shoe.
*The rule of thumb (3:30 / 4:30 thresholds) is our own judgement, labelled as such in the copy. The 1.4% and 0.9% figures and the “one third” stat come from Joubert’s study via Runner’s World A/NZ (19 Sep 2024), a secondary source, and tested Nike Vaporflys. The “plate removal” finding is via Doctors of Running’s summary of studies.