How to Choose the Best Lightweight Running Shoes

Podiatrist Andrew Wilson, DPM, addresses questions about determining how to best select lightweight running shoes. Dr. Wilson provides medical services at Mercy locations, but is not employed by Mercy Health Services.

What are the key features of a good lightweight running shoe?

Due to new technology that has been developed using different types of materials, a lightweight pair of running shoes can still give you plenty of support while minimizing effort. A good lightweight running shoe will be under nine ounces. As a result of these new materials, you can still get plenty of cushioning for comfort and even improve bounce back as a result.

How do lightweight running shoes differ from other types of running shoes?

Lightweight running shoes now offer the same benefits, but perform this task with the biomechanics of the foot in mind to minimize the amount of material that is needed without sacrificing responsiveness, comfort and performance.

What are the benefits of wearing lightweight running shoes? How can I find the right fit for my feet?

One of the biggest advantages is in the name. As a result of the shoes being lighter, you a small amount of energy is saved as your foot will be less weighed down. Though it may be a small amount of energy, you will appreciate it near the end of a race when fatigue sets in. In fact research shows that light weight shoes do have a measurable beneficial effect on running economy.

What are some of the best models of lightweight running shoes for men?

Hoka is one of the shoes that I recommend most to patients and they are known for being light weight, though many might look bulky. For example, the Hoka Arahi 6 is a good option for men who over-pronate. If you would like to maximize the benefits of decreasing fatigue from the extra weight of a shoe, the Hoka Rincon 3 would be a good option for you.

Are there any special considerations to consider for flat feet or high arches?

It is a good idea to go to a specialty running store to discuss your foot type to find proper fitting shoes. If you have flatfeet, you will want to make sure that the foot plate within the shoe does not sacrifice support to prevent over-pronation while running. You should look for a shoe that focuses on stability and motion control. Where as for a high arch, you want to focus on a shoe that provides maximal shock absorption and gives more flexibility.

Can lightweight running shoes be used for other types of exercise, like weightlifting or hiking?

You can find weightlifting shoes that are light weight, but it is very important not to sacrifice support. You want a shoe that has a low-profile and give you good contact with the ground with emphasis on traction. Though hiking should probably not be performed in lightweight running shoes, the same general principles apply. They are now able to make hiking shoes that are durable and do give your ankle support, but decrease the weight of the shoe with good material choices.

How can I ensure that my lightweight running shoes stay in good condition for as long as possible?

As lightweight shoes are made from different materials it is very important to read individual shoe recommendations. For instance, a general rule is that extreme temperatures can degrade shoes more rapidly. Rather than washing your shoes, you can rotate them regularly to minimize bacterial growth and use approved cleaning products to avoid high temperatures.