You would think the age old adage would ring true every day of the week; “a lighter running shoe should make you run faster”. I mean, less weight to carry would mean you are lighter on your feet, right?

The issue is more complex then just lightest is fastest. While a lighter shoe has been proven to improve running times, it also forces the runner to expend more energy absorbing the shock each time a foot hits the pavement. The fact that a shoe is easier to lift when running does not always mean that it is giving your muscles a break. Studies have shown that while for every 100 grams of reduced weight in a pair of shoes can improve a runners performance by one to two percent, the body will be forced to endure twenty percent more stress due to reduced level of shock absorption and less energy return from the mid-sole. 

Weight should be one of many factors when it comes to selecting the right shoe. In order to ensure that a shoe helps you achieve that PR time, it is imperative that you chose a shoes that has the appropriate amount of support for you and your specific bio-mechanics. Recent studies have also shown that a comfortable shoe can help with injury prevention and lighter is not always comfier. 

But does this mean that choosing a shoe with extra cushion means that minimalist or neutral shoes are a bad idea? Definitely not. as it all depends on the runners bio-mechanics, running efficiency, race distance and personal preference (For comfort and style… Not colour). If speed is what you’re after, then extra cushion is definitely something to consider due to improved shock absorption and increase energy return. 

For some marathon runners, a shoe with extra cushion can, in turn, weaken foot muscles and potentially cause injury which could become a long term problem. 

Luckily, there is a number of shoes that offer the cushion needed without feeling like you're running in steel cap boots. From the On Running Cloudflash at 176grms and the Cloudflows at 220grms to the Salming Greyhound at 269grms. 

So when it comes to the weight of your running shoe, it is important to consider multiple factors and choose a pair that will not only help you achieve your goal, but also keep on the pavement for longer.

Our suggestion would be to decrease the athletes weight and in-turn purchase a pair of shoes that suit your needs over the lightest and brightest.