Marathon Footwear: What Every Runner Needs to Know Before Race Day
Whether you’re training for your first marathon or chasing a personal best, choosing the right footwear can be the difference between crossing the finish line strong or hobbling through the last 10 kilometres. At Bondi Podiatry, we see many runners suffer preventable injuries due to poor shoe selection or training in worn-out footwear. Here’s our guide to choosing the best shoes for your marathon journey.
Why Footwear Matters in a Marathon
Your feet will strike the ground over 50,000 times in a full marathon. That’s a lot of repetitive stress! The right shoe helps by:
Absorbing shock
Supporting your unique gait and arch structure
Reducing muscle fatigue
Preventing blisters, black toenails, and injury
The wrong shoe—or even the right shoe at the wrong time—can lead to shin splints, plantar fasciitis, Achilles tendinopathy, knee pain, or worse.
Key Features of a Good Marathon Shoe
Fit
Ensure a thumb’s width of space between your longest toe and the front of the shoe.
Look for a snug midfoot and heel—no slipping!
Remember: feet swell during long runs. Try shoes on in the afternoon or post-run for a more accurate fit.
Cushioning vs Responsiveness
Cushioned shoes (like the Hoka Clifton or ASICS Gel-Nimbus) provide maximum shock absorption—great for beginners or recovery runs.
Responsive, lightweight shoes (like the Saucony Endorphin Speed or Nike ZoomX Vaporfly) help with speed, but may not suit everyone for long-distance efforts.
Heel-to-Toe Drop
Ranges from 0 mm to 12 mm. Lower drops can promote a forefoot strike, while higher drops may ease stress on the Achilles.
Your podiatrist can assess which drop suits your biomechanics and injury history.
Stability vs Neutral
Stability shoes (e.g. Brooks Adrenaline) offer extra arch support for overpronators.
Neutral shoes (e.g. New Balance 1080) are better for runners with normal gait and arch structure.
Timing: When to Get New Shoes
Buy your race-day shoes no later than 4–6 weeks before the marathon.
Break them in over 3–4 long runs (20+ km) to ensure comfort under load.
Avoid wearing brand-new shoes on race day!
Common Footwear Mistakes Marathoners Make
🚫 Running in shoes that are too old or too worn
🚫 Switching brands or models too close to race day
🚫 Ignoring hot spots or mild foot pain
🚫 Choosing fashion or hype over function
Podiatry Tip: Get a Gait Analysis
At Bondi Podiatry, we offer video gait analysis and footwear assessments to match your running mechanics with the right shoe. We look at factors like:
Foot strike pattern
Arch height
Pronation or supination
Muscle imbalances
Previous injury history
This ensures you're not just picking a popular shoe—but the right shoe for your body.
Recommended Shoe Rotation for Marathon Training
Daily Trainer – Cushioned and durable for easy runs (e.g. Brooks Ghost, ASICS Cumulus)
Long Run Shoe – Soft and stable for 20+ km runs (e.g. Hoka Bondi, New Balance 1080)
Speed/Tempo Shoe – Light and responsive for intervals and tempo runs (e.g. Saucony Endorphin Speed)
Race Day Shoe – Carbon plate or superfoam model reserved for racing (e.g. Nike Alphafly, Adidas Adios Pro)
Final Word: Comfort = Performance
The best marathon shoe is not the most expensive or the lightest—it’s the one that feels great at 35 km, not just at 5 km. If your shoes are holding you back, it’s time for a professional review.
Need Help Choosing the Right Shoe?
Book a running footwear assessment at Bondi Podiatry. We’ll analyse your gait, check your current shoes, and guide you toward the best options for training and race day—so you can run strong, fast, and injury-free.
📞 Call us on (02) 8971 1682
📍 Visit us at Suite 301, 251 Oxford Street, Bondi Junction NSW
🌐 Book online at www.bondipodiatry.com.au
