Managing Your Running Shoes During Marathon Season
- Jan 14
- 4 min read
Marathon training has a funny way of making simple things feel complicated.
You start with one pair of trainers and a decent routine. Then the long runs get longer. The sessions get chunkier. The weather turns. Suddenly you’re staring at a wall of foam, carbon plates, and “500 mile rules” and wondering if you’re about to sabotage months of training with the wrong shoe decision.
This post is the simple way to manage your shoes during marathon season, without turning it into a training routine all of its own.
The Problem: Shoes are small decisions that can create big problems
Running is a high-impact sport, and the shoes you choose make a huge difference to your training.
The mistake runners make is treating shoes like a one-off purchase.
The better approach is to treat shoes like training load: introduce changes gradually, rotate options, and test things in the sessions that matter.
Three traps that catch marathon runners
“New shoes, same training”
New shoes change how your feet and lower legs load. Even if it’s the same brand, same model, “just the new version,” your body still notices the difference.
There’s also a higher injury risk in the first few runs in a new pair of shoes. So you want to proceed with a bit of caution, not bravado.
The myth of the magic mileage number
“Replace at 300 miles.”
“No, replace at 500 miles.”
“No, I got 800 out of mine.”
Here’s the reality: mileage rules are rough guesses. Different brands, different foams, different runners, different surfaces. The number isn’t the point.
Wearing race-day shoes like everyday shoes
Those carbon “super shoes” can feel incredible. They are very aggressive. They change mechanics. And they’re expensive.
They are not designed to be your daily workhorse.
The Solution: A simple shoe system for marathon season
Transition into new shoes slowly (don’t rush the first two weeks)
If you’ve got new shoes, start small and easy:
Run 1 and 2: 30–40 minutes easy. You’re checking comfort, fit, and any weird hotspots.
Walk around the house in them first, and even do a short walk before you run if you want to be cautious.
If something feels “off,” don’t force it. Shoes are meant to feel good from the start. “Breaking them in” should mean letting the foam settle a bit, not pushing through pain.
Rotate two pairs (three if you want to be fancy)
Rotating shoes does three useful things:
It helps each shoe last longer.
It gives your foot slightly different sensations each run, which seems helpful from an injury prevention standpoint.
It lets you match the shoe to the session.
A really clean setup looks like this:
Daily easy / long run shoe: cushioned, comfortable, boring (in the best way).
Session shoe: lighter, a bit snappier, used for threshold intervals and faster work. Makes it a lot more fun to use.
Race shoe (optional): saved for key dress rehearsals and race day.
Replace shoes based on feel, not fear
Forget perfect mileage rules.
Instead, use these checks:
Do they feel flat and harsh compared to how you remember them?
Is the midsole visibly compressed or lopsided?
Are you getting niggles that mysteriously appear when you wear that pair?
If you’re not sure, go into a shop, put on a brand new pair of the same model, and walk around. The contrast is usually obvious.
The “sweet spot” for race-day shoes
A brand new shoe on race day is a gamble. You don’t know where it’ll rub, how it’ll behave when your feet swell, or what it’ll feel like at hour three.
But equally, you don’t want a completely dead pair.
There’s an optimum period where the shoe is slightly worn in, the cushioning has settled, and you trust it.
Here’s a simple protocol (and it works):
If you’ve got a shoe you want to race in:
First 1–2 runs: 30 - 40 minutes easy.
Next: Use for those longer runs, and those chunkier interval workouts from your plan.
Peak long run: aim to do your biggest long run in them, often 3 weeks out from the race.
Final 4 weeks: use them once or twice per week, then save them for race day.
This gives you confidence that you have worn them in, but keeps the shoe fresh for race day.
Carbon super shoes: how to buy them and not get injured
Carbon shoes are not for everyone, and they are not daily trainers. Treat them like a race tool.
Here’s the simple strategy:
Match the brand to your normal trainers if you can. It usually makes the transition easier, as you will be used to the shape of the shoe.
Do about 3 runs total in them before race day.
First run: use them in a decent interval session to see how they respond under load.
Second run: use them for your half marathon practice race.
Third run (best option): use them for marathon pace work inside a long run.
Example: 180-minute long run with 90 minutes easy + 90 minutes marathon pace.
Do the easy part in your normal shoe.
Switch into the race shoe for the marathon pace block.
That’s it. Enough to trust them, not so much that you beat your legs up with an aggressive shoe.
The best shoe advice (and the research-backed one): comfort wins
This is the rule that matters most:
Your running shoes should be the most comfortable shoes you own.
Not what your friend loves.
Not what Instagram says is “fast.”
Not what a website ranks #1.
Try lots of pairs. Different brands feel different because they build shoes differently: shape, cushioning amount, and the type of cushioning all change the feel.
Comfort first. Everything else second.
Don’t ignore lacing - it fixes more “shoe problems” than you think
If your shoe is great but the fit isn’t perfect, lacing is often the missing piece. The laces are designed to help your foot fit better into the shoe. If you need a refresher, check the lacing article here: How to tie your running shoelaces
Final word
Marathon training is about showing up consistently. Shoes can either support that consistency, or quietly chip away at it.
Transition slowly.
Rotate pairs.
Replace by feel.
Test your race shoe properly.
Then stop thinking about shoes… and get on with the training.
Comments