Choosing the Right Shoes to Reach Your Fall Running Goal

By: Karen Kwan

With so many shoes out there, it can be confusing as to whiche will help you reach your running goals. I sat down with Nike+Run Club Coach Brittany Moran recently to learn how to choose between Nike’s current collection of runners.

For the beginner looking for an all-round shoe that’ll work for your short and long runs, and recovery runs, she recommends the Nike Air Zoom Pegasus 34. Moran says she does a lot of her easy recovery mileage in them. And if price is a factor, then these Pegasus are a good go-to for everything.

But let’s say you’re really into this running thing. And you’re upping the intensity, focusing on including speed work in your regimen, well, now there’s the Nike Zoom Fly and the Vaporfly 4% (which is what was used in Breaking2). “My interpretation is that they’re the track spike for marathon runners. They feature a plate in the sole—in the Zoom Fly, the plate is a carbon-infused plastic and in theVaporfly is a carbon plate.

Grab a pair of either and you’ll notice that they’re very light, and with a slight stiffness to then, which is what gives you that responsiveness, says Moran. And the shoe might feel as though it’s been broken in already; that’s thanks to the layers in the design of the shoe. Put them on and you’ll notice a springiness, making them almost hard to walk in, she says.

As for how they fit into your training, she recommends the Zoom Fly for longer workouts and your speed work. The Vaporfly, which the Nike Elite marathoners have been wearing for the past year, can also be used for longer runs, but not as much mileage can be put on them because of the type of foam that is in them. These would be your marathon race day shoes, with a couple of runs in them before race day. “To make sure no blistering and to make sure you’re fine with them being on your feet in them for X amount of time,” she says.

Does this mean a beginner runner has no place in their shoe collection for the Zoom Fly or Vaporfly 4%? “I think there’s still an advantage to it. Everyone has their own goals, it’s all relative whatever level you’re at. Your good starter shoe is the Pegasus, and having a different shoe for race day or speed work is nice at any level because you know nice to have that, knowing that you’re turning it up today and go fast, I find that helpful mentally.”

Karen Kwan is a regular iRun fashion and travel contributor, and you’ll find her running fashion posts every Friday on Instagram. She contributes to a number of publications and you can also follow her travel and running adventures at Health & Swellness.