By Emilia Benton
When it comes to choosing running shoes, the options are seemingly endless. If you're a newer runner, you may have a go-to shoe that you're using for all or most of your runs, which can work just fine depending on what your goals are. But if you're training for a specific race and have a time goal in mind, it can be worthwhile to choose your shoes intentionally for the purpose of various runs, such as your long runs.
Visit your local running store
Choosing the best long-distance running shoes can be determined by various factors, such as choosing wide toe box running shoes, stability, or neutral running shoes. If you're a brand-new runner, your best bet is to visit your local running store to get fitted for running shoes. A knowledgeable sales associate will take the time to ask questions about your goals, running and injury history before making shoe suggestions. In addition to letting you simply try them on, they will likely let you go on a short-test run either outdoors or on a treadmill to analyze your gait and make their best recommendation. The store will likely also offer a generous return policy to bring back and/or exchange your shoes if they end up not working out for you.
Determine the purpose of your long runs
You may be surprised to learn that not all long runs are created equal. For starters, the distance of your long run could impact the way your feet and body are affected by the end of it. Additionally, if you're doing a speed or tempo workout in the middle of your long run as part of training for an upcoming marathon or half marathon, you may want to choose a long-distance running shoe to help set you up for more success. And whether you're doing your long run on the roads or on a technical trail is definitely something to factor into the type of long-run shoe you choose.
Choosing a shoe as a beginner
If you're a newer runner simply doing an easy, time-on-feet long run as part of your race training, the daily trainer recommended at your initial fitting is likely your best bet. This is where you'll want to make sure you've taken the time to get a good recommendation for your foot type, running style and injury history. A professional fitting can also help you find what works best for your stride and comfort.
If you have wide feet, you'll definitely want to be in shoes with a wide toe box to prevent blisters and avoid losing toenails while keeping your feet comfortable. If you tend to overpronate, meaning your stride causes excessive inward rolling of your foot, you're likely best off in stability shoes for added support. If you have previously needed additional support, or feel more comfortable in stability shoes, you may want to consider a supportive model. If you're injury-prone, you may want to go for a max-cushion shoe with a plush, highly cushioned midsole to protect your joints. These shoes might feel heavier than others, but that will also be helpful in keeping your pace truly easy.
Our recommendation: Mount to Coast P1
The Mount to Coast P1 is a great option for supportive, everyday running, especially if you tend to overpronate. The P1 is equipped with 3D Archrail technology, a flexible foot structure to help you achieve better foot balance and overall stability.
Choosing a shoe for long-run workouts
If you're training for a race with a specific time goal in mind, such as qualifying for the Boston Marathon or breaking three hours, you are likely already planning to do your race in "super shoes," AKA carbon-plated racing shoes. Before the advent of "super shoes," I raced my marathons in my daily trainers, and while I definitely had some successful races, I didn't recover as well as I do now that I race in carbon-plated shoes, and I can say with certainty that there is no going back.
However, "super shoes" tend to come at a much higher price point than daily trainers and also wear out much faster, so you should really only test them out for a short workout or two before putting them away to save for the big day. But you can still set yourself up for a successful workout by choosing a carbon-plated "super trainer" that won't wear out as quickly and will allow you to recover faster and experience less soreness from your long runs, which is definitely a plus. And unlike most racing shoes, super trainers are more likely to be available in a wide fit if that's an individual need as well. Other performance trainers may have a nylon plate instead of carbon, or may come as plateless super trainers with a bouncier responsive foam outsole.
Our recommendation: Mount to Coast R1
The Mount to Coast R1 is a great option for long road runs, as it offers a wide toebox to prevent swollen feet, as well as a smooth ride and more energy return, thanks to its ZeroSag midsole insert.
Choosing a shoe for long trail runs
If you're going to be out on a long trail run, speed most likely is not a priority, especially if the terrain is technical and you'll need to keep an eye out for rocks and roots to avoid tripping. In this case, you'll want to choose a trail-specific trainer with added grip and durability that still meets your individual needs, such as a wide toe box, or a stability or max-cushioned trail shoe. You can either specify this when getting fitted for your first pair of running shoes, or, if you've discovered the trails later on in your running journey, consider those recommendations when shopping on your own online or in person. If you are training for a trail race, you may want to consider performance or "super trail" shoes that can help you move at a faster clip even if you aren't doing specific workouts on trail terrain.
Our recommendation for road-to-trail and gravel: Mount to Coast H1
If your long runs tend to include varying terrain, there's a shoe for that. The Mount to Coast H1 is a great option for road-to-trail and gravel, even if you want to include some fast off-road running. This lightweight, cushioned shoe offers optimal energy return with minimal impact thanks to its CircleCELL midsole and VersaGrip technology for additional traction and durability.
Our recommendation for trail and technical terrain: Mount to Coast T1
If you're sticking to trails and technical terrain and are training for a long- or ultra-distance trail race, the Mount to Coast T1 is the shoe for your pursuits. It's a breathable shoe that dries fast to help you fight the elements, complete with Vibram technology for added grip and traction.
The bottom line
At the end of the day, choosing the best long-distance running shoes comes down to your individual needs and goals, as well as what will keep you the most comfortable and injury-free. Buying your first pair of running shoes can be overwhelming, especially if you're unsure about what characteristics to look for based on your running style and injury history, so don't be afraid to ask for help from a running coach or seasoned sales associate. From there, you can take your newfound knowledge to shop around and experiment with different shoes tailored to you as you try out long-run workouts and various types of terrain. Once you've found a go-to, stock up on multiple pairs if you can, especially if you manage to find a good deal just before the next model comes out.