How Much Does That Shoe Weigh?

When helping customers at The Runner’s High, I get all kinds of questions about shoes. One of the most common being, “How much does the shoe weigh?” I could easily weigh or check the specs however, I always tell the customer that the weight should not be a major factor in running shoe selection. Here are the most important factors to remember when choosing a running shoe:


1. The purpose and function of the shoe based on the runner’s individual needs
2. The proper fit for the runner’s foot type
3. The level of protection provided by the shoe
4. The runner’s ability to run properly in the shoe selected

I almost never advise a customer to choose a shoe solely based on its weight. Understanding more about when running injuries occur can help you understand why I focus on the above factors.

Running injuries happen during the weightbearing phase (when your foot is on the ground). This weightbearing phase is where inherent weaknesses will appear, but the weight of the shoe is relatively inconsequential. In the non-weightbearing phase of running (when your leg is in the air, swinging forward) we almost never see running injuries. This is the only time where the weight of the shoe really may make a difference. The weight doesn’t truly help strengthen a running-related weakness. Instead, the runner should focus on what protective support their shoe offers so they don’t aggravate an existing deficit or cause a new injury.

Training shoes, which are generally heavier than racing flats or minimalist shoes, may assist in offering the foot resistance during the non-weightbearing or swing phase (and thereby assist in strengthening). The heavier shoes often offer more protection for the runner’s foot during the weightbearing or stance phase of running due to their greater level of protection in the shoe’s construction. On day race people often “shoe down” with a lighter racing flat which offers less resistance during the race (there will also be less protection offered to the runner’s foot). Racing flats are designed to enhance performance, but are not intended to be used throughout training. Training predominately in lighter shoes limits the benefits gained by the runner when they attempt to “shoe down” for performance on race day. Choosing the correct level of shoe protection for your foot can make your training more effective with deacreased probability of aggravating an inherent weakness.

Ultimately, your choice of proper running shoe depends on the factors I listed at the beginning of this article. I try to suggest the lightest shoe that still provides the best protection when selecting training and running shoes. Gaining a better understanding of the reasons behind why these choices make a difference can mean a more successful and enjoyable running experience for you!

Bruce Wilk