By Kieran Alger
Whether it’s a self-timed run or a local race, the 5k is a benchmark for many runners. An accessible distance for newer runners it’s also a good gauge of all-guns-blazing speed for seasoned racers.
Before we get into our top picks of the best running shoes for racing 5k, though, let’s be clear: you don’t need to buy shoes built specifically for the distance to clock a PR.
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Running shoes are increasingly built with all the versatility most runners need to conquer a range of distances. Many of the best daily trainers, half and marathon race shoes are just as capable over the shorter, faster miles. However, if you’re really eager to dial in the details and shoot for the marginal gains, there are some excellent running shoes for attacking those 3.1 miles.
Kieran Alger
Over the past 12 months, I’ve tried and tested hundreds of running shoes and here are my top picks for the best running shoes for racing 5km.
Running Shoes to Lace up to Chase your 5K PR
1. Saucony Endorphin Speed 5
It may not be the most energetic shoe on this list but the versatile Endorphin Speed 5 still provides plenty of zip for chasing those 5km PRs. It’s a more traditional set up than some of the bouncier, wilder carbon-plated rides but it’s still built for speed.
Also Available at -
Zappos ; Holabird Sports ; Saucony
A full-length semi-rigid nylon plate – a more flexible alternative to carbon – gives a pleasing amount of snap and works alongside the forefoot rocker to help propel you forward. That plate is sandwiched between two layers of PWRRUN PB foam, offering plenty of cushioning for Sunday long runs as well as all-out, teeth-baring efforts.
The main difference from its predecessor, the Endorphin Speed 4, is the new lightweight upper. Saucony says the engineered mesh gives a more comfortable fit, and it offers an airy, disappearing feel on the foot with plenty of room to move. Not as springy and speedy as some super shoes but a great all-rounder.
2. HOKA Cielo X1 2.0
If you’re serious about shaving off those seconds, a carbon-plated race shoe could give you the race-day edge. And this compact, lightweight shoe provides one energetic, bouncy ride.
While the rocking and rolling may be a bit much to control when your form slips on those longer distances, in all-out 5km races it’s wild, wacky and a whole lot of fun.
The winged carbon plate is designed to be more stable and propulsive than its predecessor (the Cielo X1) and the rocker got an upgrade too. It’s been replaced by a more aggressive, untamed option. The dual-density PEBA midsole is highly responsive, giving plenty of spring back as you toe off and the upper gives you that snug, locked-down super-shoe fit.
The Cielo is my pick of HOKA’s carbon offerings for running fast, fast, fast. I ran around 30 miles in this shoe, bagging a new 5km PB along the way. Though if you want more stability and support from your carbon plated footwear, the HOKA Rocket x3, may be a better fit.
3. Puma Fast-R Nitro Elite 3
Puma’s lightest and most responsive shoe so far, the Fast-R Nitro Elite 3 offers efficiency gains over any distance. But it really performs best when you’re punching in your best form for those top speeds, making it a great 5k option.
Launched in April with some bold, lab-backed claims, suggesting it was the most efficient carbon race shoe on the block, this is a fast-feeling shoe that keeps you moving well when you’re running with punchy, upright form.
Around 30% lighter than its predecessor (the Elite 2), it tipped the scales at just 6.20z in our US size 9.5 test shoe, cutting out some of those second-shaving grams. The full-length carbon fibre PWRPLATE offers more flex in the midsole than some stiffer shoes, giving assertive propulsion without feeling too aggressive.
The tongues are some of the thinnest I’ve seen on a shoe, and the incredibly minimal ULTRAWEAVE upper offers great breathability. It’s snug, so may not suit the wide of foot over longer distances, but should prove comfortable enough over shorter races.
While the slightly unique ride might not suit everyone over the marathon distance (I wore the Elite 3 in London and felt so strong I overcooked the first half) more runners will be able to get away with it and keep that power tamed over an all-out 5km effort.
4. HOKA Mach X3
An excellent performance trainer, particularly if you don’t want to go full-on carbon super shoe. This is a comfortable, cushioned shoe that will suit many runners over the 5km distance, as well as faster training runs and tempo sessions.
Also Available at -
Hoka ; Zappos ; Holabird Sports
They combine streamlined, race-ready mesh uppers – with minimal heel collars and tongues – with a punchy midsole cut from Adidas’ highly responsive Lightstrike Pro midsole foam. There’s also an energy rods system, similar to the Adios Pro 3, to add some spring and stiffness, though these are plastic rather than carbon.
There’s a dual-foam setup: ultra-responsive, high rebound PEBA on top and a layer of traditional EVA foam underneath. This midsole combo is supposed to be 30% more resilient than the carbon-plated Rocket x3.
Propulsion comes via a winged Pebax plate, which gives a bit more flexibility than carbon and along with the rocker, gives powerful push off to keep you running at your best.
While some people had gripes with the heel collar rubbing in the Mach x2, this time round there’s added padding which should solve any comfort issues. There’s also an upgraded, more breathable upper for a lightweight, airy feel and a softer tongue.
It’s a bit of a heavier shoe than some, with a big old stack of foam. But it’s still lively, bouncy and not overbaked to the point it all gets wild. It’s also available in wide fit if you need a bit more room in your shoe.
5. ASICS Sonicblast
The cheaper stablemate to the new Megablast, ASICS describes the Sonicblast as ‘built to boost your energy, especially during those fast-paced training sessions’. But this genuinely good, plated super trainer has more than enough pop to see you through some speedy 5k races, too.
Also Available at
Holabirds Sports ; Asics
It’s fun, fast and easy to get comfortable in. And it’s nimble enough to see you through even a twisty and turny 5km with excellent grip.
The dual-foam setup, with a mix of FF BLAST MAX and FF TURBO SQUARED², delivers a great balance of cushioning with pop that works well when you pick up speed.
The Pebax ASTROPLATE sitting between the foam layers also adds a shot of stiffness to inject some extra snap and propulsion into the proceedings. It’s heavier than the ASICS Megablast and not as bouncy, but I find it offers a snappier, more controlled ride.
It’s not the fastest 5km shoe on this list but a nicely accessible shoe that works well on both the track and tarmac. If you like a shoe with a quicker return and a rockered ride, it’s a great option.
6. Nike Vaporfly 4
The original carbon-plate speedster, the lightweight Vaporfly was designed to topple marathon PRs but it’s always been a great option for all-out racing over any distance – including the 5km.
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Amazon
The Vaporfly 4 is back with a snappier ride that takes it some of the way back to the OG Vaporfly and it’s a great shoe to add to your race-day arsenal.
It carries much of the same DNA as the original, combining a foot-long carbon plate with a sizable stack of light and punchy ZoomX superfoam with a racy, minimal upper. And if you felt the Next% 3 ran a little too soft, it now brings back some of the stiffness and spring.
It’s a fast, nimble and agile shoe that performs well when you’re moving with your best form at top speed chasing shorter, faster times.
It’s also worth mentioning the Vaporfly’s higher stacked sibling, the Nike Alphafly 3, which is another good all-out racer, although some might find the stability a bit lacking for chasing 5km PRs on a tight and twisty courses.
Meanwhile, if you want a shoe with some of the Vaporfly feel but more racing flat directness, Nike ZoomX Streakfly 2 is also worth a look.
7. Adidas Adios Evo SL
If you’re looking for a shoe that can see you through your daily training and pick up the pace for race day, the Adidas Adios Evo SL is cracking value. A really good all rounder, it offers a bouncy ride with excellent energy return for 5ks, while still feeling supportive enough for longer, slower plods.
There’s a race-ready spring to the responsive single-layer, lightweight LIGHTSTRIKE PRO midsole, which really comes into its own when you’re moving with intent. Combined with the gradual rocker, this makes those harder efforts feel, well, less effort.
The softness and cushioning from the midsole give comfort without ever feeling too squishy. And that comfort extends to the lightweight upper. Made of a thin engineered mesh, it keeps you firmly in place while still providing room for manoeuvre in the toe box. Some runners might find the non-gusseted tongue slips slightly, but using the middle lace loop on the tongue should fix that.
A 5km shoe to buy if you want something that can do a whole lot more. At just $150, you’re getting a whole lot of Adidas’ race-tech innovation and speed know-how for much less dollar than many other shoes on the market.
What to Look for When you’re Choosing Shoes to Race 5km
Over 5km you’ll be running for a shorter time, over a shorter distance, so you can opt for shoes with a more stripped-back race feel but comfort is still important. You might not need the plushness that’s essential in a longer-run shoe but equally you want your footwear to feel natural and almost disappear on your feet.
The best 5k shoes tend to be lighter, more agile, more minimal and more direct, to give you the control you need to be moving across the ground at top pace. Fit is critical. It pays to look for a nice secure, hugging race fit with the kind of hold that locks your feet in place with no sliding around.
When it comes to the ride, the story has changed somewhat on how much midsole you want underfoot. You might find you need less cushioning to protect the feet when you’re running with a higher foot turnover, over the shorter distance. But lighter, more responsive superfoams now allow for bigger midsole stacks without adding unnecessary weight. So even bigger stack shoes like the Nike Alphafly and the Saucony Endorphin Pro can work nicely for racing 5km.
However, it’s important that the cushioned platform offers good stability, particularly when you’re moving fast and taking corners at speed.
Do you Need a Carbon Plate?
Not necessarily. Some good 5k shoes forego this tech. It’s also worth noting there’s good research that shows not all carbon plate shoes offer efficiency gains over non-plated shoes. Plus runners respond differently to the carbon racers, too.
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