The best race day shoes for plantar fasciitis
Racing a half or full marathon with heel pain? The race shoes we'd pick for plantar fasciitis.
Quick answer
For racing a half or full marathon with plantar fasciitis, our top pick is the Nike Alphafly 4: plush, high-stack cushioning and bouncy, propulsive foam. The PUMA Deviate NITRO Elite 4 and New Balance SuperComp Elite v6 are close behind. We favour race shoes with the most cushioning under the heel. Try any race shoe on a long training run first.
Our picks
- Top match£255
Alphafly 4
- Plush, high-stack cushioning
- Bouncy, propulsive foam
- 8mm drop eases load on calves & Achilles
Fit True to size, snug fit
New Lighter, new ZoomX LT foam and softer Air pods208g 8mm drop Carbon plate
- Strong alternative£147
Deviate NITRO Elite 4
- 8mm drop eases load on calves & Achilles
- 40mm of foam underfoot for the full distance
- Bouncy, propulsive foam
Fit True to size, narrow fit
170g 8mm drop Carbon plate
- Also great£230
SuperComp Elite v6
- 8mm drop eases load on calves & Achilles
- 40mm of foam underfoot for the full distance
- Carbon plate for race-day speed
Fit True to size
198g 8mm drop Carbon plate
Our picks
- Top match£255
Alphafly 4
- Plush, high-stack cushioning
- Bouncy, propulsive foam
- 8mm drop eases load on calves & Achilles
Fit True to size, snug fit
New Lighter, new ZoomX LT foam and softer Air pods168g 8mm drop Carbon plate
- Strong alternative£210
Deviate NITRO Elite 4
- 8mm drop eases load on calves & Achilles
- 40mm of foam underfoot for the full distance
- Bouncy, propulsive foam
Fit True to size, narrow fit
145g 8mm drop Carbon plate
- Also great£230
SuperComp Elite v6
- 8mm drop eases load on calves & Achilles
- 40mm of foam underfoot for the full distance
- Carbon plate for race-day speed
Fit True to size
154g 8mm drop Carbon plate
How they compare
| Shoe | Price | Weight (men's / women's) | Drop | Plate | Wide fit |
|---|---|---|---|---|---|
| Nike Alphafly 4 | £255 | 208g / 168g | 8mm | Carbon | No |
| PUMA Deviate NITRO Elite 4 | £210 | 170g / 145g | 8mm | Carbon | No |
| New Balance SuperComp Elite v6 | £230 | 198g / 154g | 8mm | Carbon | Yes |
What to look for in a race shoe
Heel cushioning. The lightest racers save weight by thinning the heel. With heel pain, choose a racer with a thick, cushioned heel.
A stiff, rockered sole. Bending your big toe upwards tightens the plantar fascia. A stiff, rockered sole, like most carbon-plated racers have, limits that bending and may feel easier on a sore heel.
A higher drop. Many racers have a low drop. With heel pain, we favour those around 8mm.
Should you race at all?
If heel pain is getting worse in training, racing on it is likely to make it worse again. If it settles quickly after runs, many people race at an easier effort. If you're not sure, ask a physiotherapist.
Frequently asked questions
Are carbon-plated shoes good for plantar fasciitis?
There's little research on it. Their stiff, rockered soles limit how much your toes bend, which may help, but test them on long runs before race day.
Can I race a marathon with plantar fasciitis?
Some people do, if pain settles quickly after runs. If it's getting worse, racing on it is likely to set you back.
When should I see a GP about heel pain?
The NHS says to see a GP if it doesn't improve within two weeks of looking after it yourself.
How we picked
Every shoe we track is scored on cushioning, stability, responsiveness, weight, drop, plate, width options and price. For this guide we ran that scoring for a typical runner with these needs and show the top three. No brand or retailer can pay to appear. How we rank.
This guide is general information, not medical advice. If you're in pain, a GP or physiotherapist can tell you what's causing it.
Sources
Header photo by Daniel Guerra