
Gone are the days, when you used one “do-it-all” shoe. Times have changed and so have running shoes, and so have runners and their training needs. Runners are spoilt for choice now, with ever improving and innovative shoes. Shoe brands are selling a varieties of shoes built for purpose, by tweaking the weight, midsole formulation, stack height, upper construction, etc,.  In this gamut of running shoes, how does one opt for a shoe for ones’ speed training needs? Want to know how, read on!

#### Firstly, Speed Training

Significance of Speed training has increased even among amateur distance runners, as they realize the importance of building speed. Speed training allows for neuromuscular adaptations for developing speed, and running mechanics, which are key to cracking those race day PRs across all distances. 

Speed training is an umbrella term, and there are many different types of workouts that runners can do, based on the type of race disance they are training for (5K, 10K, Half, or Marathon), and the goal they have (skill development, maximal speed development, lactate threshold development, speed endurance etc.,). Here are a few common workouts that can be classified as [speed training](https://geeksonfeet.com/run/intervaltraining/).  

+ Sprints/Strides
+ Speed Intervals
+ VO2Max Intervals
+ Cruise Intervals
+ Tempo Runs

While any running shoe could potentially be used for the above speed training workouts, some work more effectively than the others.  So what makes the speed training shoes unique?

#### Why speed training shoes?

Shoe brands have been tweaking shoe configurations with different types of foams, midsole inserts, geometries, and other technology advances to make them more effective for speed training. Almost every brand has shoes marketed as speed training shoes in their catalogue.

With plenty of choices out there, the question is how to find the best speed running shoes for your training needs? This article aims to demystify speed training shoes, how to select them, and our top picks for speed training shoes.

#### What to look for in Speed Training Shoes?

Here is a brief summary of how various features of running shoes, make them a better choice for speed training.  

<table>
  <tr>
   <td><strong>Feature</strong>
   </td>
   <td><strong>How it helps speed?</strong>
   </td>
  </tr>
  <tr>
   <td>Shoe Weight
   </td>
   <td>The lighter the shoe, the better it is for speed training. Shoes ideally weighing under 230 gms (for UK 8) are the best suited.
   </td>
  </tr>
  <tr>
   <td><a href="https://geeksonfeet.com/blog/midsole/">Midsole</a>
   </td>
   <td>Midsole material is the most important factor when choosing a speed shoe. Midsole with good bounce (springboard effect), and those that are responsive are the ideal ones.  PEBAX and supercritical foams like Nitro, Fuelcell, DNAFlash are to look for.
   </td>
  </tr>
  <tr>
   <td>Upper & lacing
   </td>
   <td>A minimal upper may not be comfortable for longer runs, but a good choice for speed training, as it often fits better. A minimal upper also helps bring down the weight of the shoe.
   </td>
  </tr>
  <tr>
   <td>Toe Spring
   </td>
   <td>Toe spring is the curve on top of the shoes, above your metatarsals.  It defines the rocker effect that certain shoes provide. Rockers provide better midfoot to forefoot transition and help the forward propulsion.
   </td>
  </tr>
  <tr>
   <td><a href="https://geeksonfeet.com/blog/shoebasics/">Stack height</a> 
   </td>
   <td>Stack height is also a crucial factor. Conventional wisdom was lower the stack better it is, due to better ground feel, greater stability, and lower weight. But lower stack height may not be the best choice for longer tempo runs.
    Modern midsole materials are light enough, even at a higher stack. So light and yet higher stacks are the best choices for those longer tempo runs.
   </td>
  </tr>
  <tr>
   <td><a href="https://geeksonfeet.com/blog/carbon/">Carbon Fibre Plates</a>
   </td>
   <td>Carbon plated shoes have carbon-infused in the midsole. Similarly  a fibre plate can also be infused in the midsole for some speed trainers. They provide extra stability at the ankle joint, reducing the load on the calves, and keeping the toes straight.  Along with softer midsoles, they provide an extra bounce.
   </td>
  </tr>
</table>

#
#
#### Types of Speed Training Shoes

<table>
  <tr>
   <td>
   </td>
   <td><strong>No Frills Shoes</strong>
   </td>
   <td><strong>Race Trainers</strong>
   </td>
  </tr>
  <tr>
   <td><strong>What are these?</strong>
   </td>
   <td>These have only one goal, that is to keep the weight low. These shoes often miss features such as carbon or fibre plates to keep them affordable.
   </td>
   <td>These are designed as training companions to racing shoes such as Nike VaporFly.  They have most features that racing shoes have such as higher stacks, and carbon or fibre plates.
   </td>
  </tr>
  <tr>
   <td><strong>Best for</strong>
   </td>
   <td>Sprints/Strides, Speed Intervals, VO2 Max Intervals, Tempo Intervals, Races up to 10K
   </td>
   <td>Tempo Intervals, Tempo Runs, Races up to half-marathons
   </td>
  </tr>
  <tr>
   <td><strong>Ground Feel</strong>
   </td>
   <td>Often are low to the ground, have excellent stability
   </td>
   <td>Often have higher stacks, and may not be as stable
   </td>
  </tr>
  <tr>
   <td><strong>Features</strong>
   </td>
   <td>
<ul>
<li>No carbon plates</li>
<li>Lower Stack heights</li>
<li>Firmer midsole</li>
<li>Lighter in weight</li>
<li>Affordable
</li>
</ul>
   </td>
   <td>
<ul>
<li>Nylon / Carbon plate</li>
<li>Higher stack height</li>
<li>Softer Midsole with Supercritical or PEBAX like foams</li>
<li>Light enough</li>
<li>Can be expensive</li>
</ul>
   </td>
  </tr>
</table>

#### Our Top Picks

Here are few of the popular speed training shoes across the brands that we have picked up for you.

##### No Frills Shoes

<ShoeCard shoeCode={"005009000M"}></ShoeCard>
<ShoeCard shoeCode={"004004008M"}></ShoeCard>
<ShoeCard shoeCode={"002015003M"}></ShoeCard>
<ShoeCard shoeCode={"004014026M"}></ShoeCard>
<ShoeCard shoeCode={"001009022M"}></ShoeCard>
<ShoeCard shoeCode={"012002004M"}></ShoeCard>
<ShoeCard shoeCode={"006003012M"}></ShoeCard>
<ShoeCard shoeCode={"007008004M"}></ShoeCard>

##### Race Trainers

<ShoeCard shoeCode={"007006000M"}></ShoeCard>
<ShoeCard shoeCode={"002006004M"}></ShoeCard>
<ShoeCard shoeCode={"005001000M"}></ShoeCard>
<ShoeCard shoeCode={"006012002M"}></ShoeCard>
<ShoeCard shoeCode={"004015000M"}></ShoeCard>


How to choose speed training shoes, and a curated list of speed training shoes

Buying Guide to Speed Training Shoes


The goals runners set for their 10K races are different based on the experience level. For beginners it is an endurance run, running at a threshold pace and below, and the aim is to finish strong in 60 to 80 minutes. For experienced runners on the other hand, it is about putting their best effort close to 90-95% of their VO2 max. So Runners who are training or racing for distances up to 10k, need to choose shoes based on where they are in their running journey. Here are some key parameters to look for.

__Beginners__ - Those who are running their first 10k and expect to take more than an hour to finish, here are the things to look for in running shoes:

+ Shoes should provide enough protection for the entire duration of the run, which in most cases will be more than an hour.  So the shoes should have a good level of cushioning.
+ Most beginners probably would like to use the same shoe for training and racing, so having shoes that are versatile and can be used for a variety of runs is important.

__Intermediate & experienced runners__ - Runners who have crushed the 10k distance already, but are looking to break the time goals, here are the things to look for in running shoes:

+ To run 10k distance in 50 minutes and under, the weight of the shoe takes priority over cushioning.  Shoe weight is an important factor in determining the running economy.  So lightweight shoes are the best.
+ While cushioning is not a priority, midsole bounce benefits the runners in a better and more economic stride. 

There are very good options that fit the above parameters and still priced at levels that fit in the budget of most of the runners. For this guide, we have selected the best shoes that are currently available under 10,000 rupees.

### Neutral Shoes
Neutral shoes are light in weight and works best for most runners, except for those who have frequent injuries due to low arches and overpronation. 

<ShoeCard shoeCode={"005004000M"}></ShoeCard>
<ShoeCard shoeCode={"008003003M"}></ShoeCard>
<ShoeCard shoeCode={"004004008M"}></ShoeCard>
<ShoeCard shoeCode={"003003003M"}></ShoeCard>
<ShoeCard shoeCode={"007008004M"}></ShoeCard>
<ShoeCard shoeCode={"006008014M"}></ShoeCard>
<ShoeCard shoeCode={"002011008M"}></ShoeCard>
<ShoeCard shoeCode={"010006000M"}></ShoeCard>

### Stability Shoes
Stability shoes have features that control foot pronation and support the foot arch. Runners who have injury history due to these reasons can consider these shoes.

<ShoeCard shoeCode={"004012010M"}></ShoeCard>
<ShoeCard shoeCode={"010002002M"}></ShoeCard>
<ShoeCard shoeCode={"006006019M"}></ShoeCard>
<ShoeCard shoeCode={"007007021M"}></ShoeCard>




Curated list of shoes for distance up to 10k

Shoe Buying Guide for 10K


The last 4 years have been a runners’ treat (for their sole) w.r.t innovation in
Shoes. The mid-soles are softer, and lighter; bouncy carbon plates, sock-like uppers,
lighter and yet high traction bottom soles, have redefined how running shoes feel
and run. Out of all the new innovations, the use of carbon plates in the midsole
is game-changing. Carbon plates upped the game when it comes to long-distance running
performance. There were no world major races won by athletes not wearing Carbon plated
shoes in the last year.

#### How do Carbon-Plated Shoes Help?

It is a known fact that increased stiffness in shoes helps ankle and MTP joints (joints connecting metatarsal bones and toes), by reducing the amount of work that they have to do. Adidas was the first shoe-maker to use Carbon fiber for propulsion plates in running shoes back in the 90s. However, these shoes were hard to run because only very few runners have the forefoot strength enough to benefit from the plate. Even if there was a benefit, it is only about 1%, as the plate added more weight. Also since the shoe midsole height is not high enough, so the plate shape was flat and was not springy enough.

They say great innovations come in a package. It is the introduction of PEBAX foam that has changed everything. Extremely lightweight PEBAX foam allowed building shoes with a higher stack without adding any weight. That allowed Nike to have enough space in the midsole to use a curved carbon fiber plate instead of a flat plate earlier used by Adidas. That is how VaporFly 4% was born. Even runners with moderate pace were able to get the benefit from springiness by the increased stiffness of the shoe, and improved the running economy and speed.

#### Popularity and Availability in India

Carbon-plated shoes have become quite popular in Indian running community. In the recently concluded Bengaluru marathon 9 out of top 10 runners were running in Carbon-plated shoes. However, availability of Carbon-plated shoes beyond the ones from Nikes have been an issue. More and more shoe brands are now coming forward and releasing their carbon-plated shoes in the market. The more the variety the merrier. At GeeksOnFeet, we love all things shoes and here is our effort to consolidate all the carbon plated shoes available and their prices. This list is a living list and will be updated periodically. If you find any discrepancy, please write to us at [connect@geeksonfeet.com](mailto:connect@geeksonfeet.com) and help us fix it.

#### List of Carbon-Plated Shoes

<ShoeCard shoeCode={"002006003M"}></ShoeCard>
<ShoeCard shoeCode={"002002000M"}></ShoeCard>
<ShoeCard shoeCode={"002002002M"}></ShoeCard>
<ShoeCard shoeCode={"002001000M"}></ShoeCard>
<ShoeCard shoeCode={"006001000M"}></ShoeCard>
<ShoeCard shoeCode={"005001000M"}></ShoeCard>
<ShoeCard shoeCode={"005002000M"}></ShoeCard>
<ShoeCard shoeCode={"003001000M"}></ShoeCard>
<ShoeCard shoeCode={"004001000M"}></ShoeCard>
<ShoeCard shoeCode={"004002000M"}></ShoeCard>
<ShoeCard shoeCode={"004003000M"}></ShoeCard>
<ShoeCard shoeCode={"007001000M"}></ShoeCard>


Up-to date list of carbon plated shoes currently available in India and their prices.

Shoe Buying Guides

Buying Guide to Speed Training Shoes

Shoe Buying Guide for 10K

Carbon Plated Shoes in India