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The 9 Best Running Shoes for Triathlons, According to Experts
Triathletes need comfort, support, durability, and speed–These shoes have it all.
Triathletes need a lot of gear. Between the bikes and components, wetsuit and a running outfit, you can invest a considerable amount of time and money to find the right equipment to improve your performance and give you a competitive edge. Running shoes are among the least expensive elements of the Triathlete’s toolkit, but also among the most crucial. Of all three sports, running places the most impact on the body, pounding your already bike-fatigued legs mile after mile. Wearing the right running shoes can help lessen the strain on your legs, while enabling you to hit a faster, more efficient stride.
The perfect triathlon running shoe balances comfort, support, durability and speed, enabling you to transition smoothly from the bike to the run. Whether you prioritize a lightweight shoe to maximize speed or a cushioned shoe to keep you going in that final stretch, a triathlon shoe has to help you maintain peak performance throughout every training session and race day. We’ve paired the advice of an expert triathlete and our countless hours of shoe testing to help you pick out the best triathlon running shoe, including our top recommendations for triathletes.
The Best Running Shoes For Triathlons
- Best Overall: Hoka Cielo X1
- Best Value: Hoka Rincon 4
- Best for Short Triathlons: Jump to Products
- Best for Long Triathlons: On Cloudboom Strike
- Best for Off-Road Triathlons: Adidas Terrex Speed Ultra
The Expert: I’m a veteran gear reviewer and online running coach with over a decade of experience testing and reviewing running shoes and gear. For the past seven years, I’ve tested over 100 running shoes annually, and written about the results for Runner’s World, Outside, Gear Junkie, and Gear Patrol. For this guide, I also consulted with three experienced triathletes and triathlon coaches to learn more about the finer points of triathlon-specific gear.
What to Consider in a Triathlon Shoe
Fit
As with any running shoe, your top priority while picking out a pair of triathlon shoes is finding the right fit, according to Mike Ricci, Founder of D3 coaching and a USAT Triathlon Coach of the Year. If a shoe feels comfortable and fits well, odds are it’s going to work for you.
To ensure a proper fit, start by checking the length: There should be about a thumbnail's width of space between the front tip of the shoe and your big toe. As you run, your feet swell a little and naturally slide forward, so it's important to leave a little room so your toes don't jam up against the front of the shoe.
In terms of width, the shoe should fit snugly around the midfoot and heel without being too tight, ensuring your foot feels secure without any slipping. Your toes should have enough room to wiggle freely. When you try a pair of shoes on, make sure to walk around a bit or go for a short run to make sure there are no tight spots, particularly around the toes, ball of the foot, and the heel collar.
Cushioning
To deal with the wear and tear of running and biking, we recommend triathletes look for highly cushioned running shoes with a tall stack height. (Stack height measures the distance between a runner’s foot inside their shoe and the ground.) A tall stack often translates to thicker cushioning, which better absorbs impacts and creates a softer landing for each step, helping your already beat-up legs recover more efficiently during runs.
“You don't want to be feeling the road when you're running, because a lot of your running is coming off of the bike,” says Chris Naimoli, 2023 age group Masters (40+) National Champion and a four-time Ironman finisher.
Running shoes with stack height over 36 millimeters, which runners often call “max” cushioning, will provide ample protection.
At the same time, keep in mind that extra cushioning adds substantial weight to all but the most expensive racing shoes. Given that, it's beneficial to have a few pairs—one for easy training runs, one for speed sessions, and one for race day. Based on our extensive testing, we've identified the best options in each category to help you choose the right shoe for your specific running needs.
Ease of Entry
According to Mike Swan, an Ironman triathlete and physical therapist, triathletes need to pay special attention to a shoe’s upper, as you need to be able to slip your shoes on and off quickly. Swan suggests looking for a shoe with a smooth, seamless upper and a structured tongue that lies flat against your foot without bunching up. These reduce the risk of developing blisters or hot spots while assuring nothing catches on your feet when slipping them on.
“It’s especially important if you run sockless, as bunching can cause hot spots and discomfort,” Swan added.
When you try a shoe on, take the extra minute to slip it on and off a few times to see how easily it goes on. A well-designed shoe should slide on comfortably without requiring excessive force or adjustment.
Whatever shoe you choose, Swan also recommends switching to elastic laces, Thick, flat laces can be hard to tie.
How We Selected The Best Triathlon Shoes
To select the best running shoes for triathlons, I cross-referenced my extensive catalog of test data with insight and advice from triathlon experts Mike Ricci, Chris Naimoli and Mike Swan.
For my work as a running shoe reviewer for Runner’s World and other outlets, I personally test nearly every running shoe available on the market–over 100 pairs every year. I run in each shoe at varied paces, ranging from 4-minute miles to 9-minute miles, to observe how they perform at varying paces. Additionally, I spend time walking in each pair to break them in further.
Using my data and critical notes, I selected the final lineup based on the qualities our experts deem most important, as well as design elements that I always consider to be essential, including fit, comfort and performance.
Pros
- Extremely high-returning midsole
- The 5 Best Folding Treadmills of 2025
- Breathable and comfortable upper
Cons
- Highly cushioned for a stability shoe
- Thick, flat laces can be hard to tie
With standout performance and comfort, the Hoka Cielo X1 is the ultimate all-in-one triathlon shoe. A carbon-plated super shoe designed for speedy sessions and races, it has an uncanny ability to help you excel at everything, including casual daily runs or even recovery.
Underfoot, the ride is bouncy as hell. A resilient two-layer Polyether Block Amide (PEBA) midsole with an embedded carbon fiber plate propels you forward like a tightly pulled sling-shot.
Even during my easiest recovery runs, the springy midsole brought life back to my tired and dead legs, which I’m sure would be a welcome feeling as you come off a long, hard bike ride. As I quickened my pace, the ride just felt better and better. The more energy I put into the shoe, the more it gave back.
For the upper, Hoka uses a stretchy knit design with an asymmetrical, gusseted knit tongue that’s soft enough to wear sockless if preferred. I wish the pull tab was a little larger, as they can be hard to get on sometimes.
For all but the elite, this shouldn’t be a problem, as the shoe’s strong performance far outweighs the prospect of a lost second or two while lacing up.
Key Specs
| Weight | 9.3 oz (men’s); 7.4 oz (women’s) |
|---|---|
| Stack Height (Heel) | 39 mm (men’s); 37 mm (women’s) |
| Drop | 7 mm |
Pros
- Increased durability over predecessor
- Excellent cushioning-to-weight ratio
Cons
- Narrow toe box
As shoe prices continue to rise, the Hoka Rincon 4 stands out as a refreshingly affordable trainer. For less than $150, it ensures quick turnovers and lively strides come effortlessly. While it’s more of a lightweight uptempo shoe, it’s as capable of ticking off those everyday miles as a mid-cushioned daily trainer.
The Rincon received a complete overhaul in version 4.0, leading to a softer underfoot feel, a more durable outsole and midsole, and a new jacquard mesh upper.
I hesitated to recommend its predecessor, the Rincon 3, because of its less-than-stellar durability. However, the new design addresses that concern, adding a layer of compression-molded Ethylene-Vinyl Acetate (EVA) to the midsole that increases durability, while maintaining a soft, lightweight underfoot feel. Add to that an injection-molded outsole, and you have a durable platform with an exceptional cushioning-to-weight ratio.
Not every change has earned rave reviews, though. Some wear-testers found the new upper a bit tight in the toe box, which triathletes may feel down the stretch. Luckily, the Rincon 4 comes in wide sizes (2E), so you can give yourself some extra room.
As you’ll see, many of our favorite triathlon shoes are elite racers that cost over $200: The Rincon 4 costs substantially less than that, and still delivers impressive results.
Key Specs
| Weight | 8.0 oz (men’s); 6.8 oz (women’s) |
|---|---|
| Stack Height (Heel) | 37 mm (men’s); 36 mm (women’s) |
| Drop | 5 mm |
Jump to Products
Pros
- Lightweight
- Narrow toe box
- Comfortable fitting upper
Cons
- Not designed for slower paces
The shorter the run, the harder you need to push yourself. At 6.4 ounces for men’s size 9 and 10.5 ounces for women, no other super shoe fulfills this mantra better than the Jump to Products.
Even during my fastest track training sessions, well beyond race pace, this lightweight carbon plated shoe felt peppy and made it easy to get going. The Runner’s World test team agrees, giving it a 2024 RW shoe award. (Along with its sister shoe, the Metaspeed Edge Paris).
On Cloudboom Strike Metaspeed Sky+, creating a more stable ride and allowing for greater compression of Asics' premium FF Turbo Plus midsole foam. The result is a smooth rolling action with a punch off the toes, perfect for hitting those sub-half marathon paces.
Since the original design, Asics has continually iterated on the Metaspeed upper to offer a more snug, comfortable fit, and the Sky Paris offers the best version yet, With Asics' light and highly breathable Motionwrap 2.0 mesh, it’s comfortable enough to wear sockless and easy to slide on and save time during transitions in a short-distance race.
Key Specs
| Weight | 6.4 oz (men’s 9); 6.4 oz (women’s 10) |
|---|---|
| Stack Height (Heel) | 39.5 mm |
| Drop | 5 mm |
Pros
- Bouncy, high-energy midsole
- Secure fitting upper
Cons
- oz mens; 8.3 oz womens
Of all the super shoes on the market, On’s latest carbon fiber racer, the On Cloudboom Strike, has quickly emerged as my personal favorite. Its innovative design eliminates every non-performance component, including the insole and the Strobel, or the thin layer of fabric between the upper and insole.
On replaces the shoe’s interior with a thick removable layer of its highest energy-returning foam called a Bounceboard, making room to add more high-energy foam directly beneath your foot. That, coupled with a spoon-shaped carbon fiber plate, creates a vibrant, lively ride that makes you feel like you're bouncing from one step to the next–even during the grueling running sections of long-distance triathlons.
Complementing the fun-running underfoot experience, a one-piece semi-transparent mesh upper securely wraps the foot while offering suburb breathability. Stiffer overlays strategically woven into the upper create a cage system that secures the foot on top of that thick, energetic midsole.
The one drawback to the Cloudbloom Strike is that it doesn’t feel as stable as some of our other picks. If thick padding without strong stability features tends to leave you feeling wobbly, we’d steer you towards something that feels a bit more planted, such as the Jump to Products. However, for half-marathon or marathon runs, nothing beats the comfort and performance of the Cloudbloom Strike and its ultra-thick stack of premium foam.
Key Specs
| Weight | 7.4 oz (men’s); 5.9 oz (women’s) |
|---|---|
| Stack Height (Heel) | 39.5 mm |
| Drop | 4 mm |
Pros
- mm mens; 36 mm womens
- Highly cushioned
Cons
- Unstable through technical terrain
It’s been well documented that wearing a carbon-fiber-plated super shoe can help improve your running economy, and by extension, your overall performance. However, while these benefits are clear for road running, super trail shoes have yet to achieve the same level of performance–until now. The Adidas Terrex Agravic Speed Ultra is the trail shoe designed to mimic the bouncy, propulsive ride of light and plush road racing shoes.
The lively thermoplastic polyester elastomer (TPEE) Lightstrike Pro midsole features a sharp rocker profile and Adidas’ Energy Rods, a lightweight carbon plate alternative, both of which give this highly padded shoe a lot of energy return. Each footstrike lands softly, then launches you forward on toe-off. During my test runs, I found that I ran faster with less effort and a lower heart rate compared to other trail running shoes.
The thin, race-ready synthetic mesh upper features seamless overlays for added hold and security. It's lightweight, hydrophobic, and designed to easily slip on for quick transitions. Underfoot, there’s a tacky 2.5-3 millimeter continental rubber outsole that grips rock and dirt like velcro on fabric. Secure and dependable, yet cushioned, light, and fast—the Adidas Terrex Agravic Speed Ultra shows what a super trail shoe can do.
Key Specs
| Weight | 9.5 oz (men’s); 8.1 oz (women’s) |
|---|---|
| Stack Height (Heel) | 38 mm |
| Drop | 8 mm |
Pros
- Highly responsive
- Great fitting upper
- Outstanding weight-to-cushioning ratio
Cons
- Midsole may be too firm for some
- Heavy
The best shoes for tempo runs are responsive, but also cushioned enough to support your feet while you run a long distance at a steady pace. The Brooks Hyperion Max 2 fills that role with thick and flashy flair.
Right off the bat, you’ll notice version 2.0 packs on an additional 4 millimeters of Brooks’ DNA Flash v2 cushioning, a responsive nitrogen-infused EVA foam for more impact absorption. The extra cushioning helps protect your legs from the hard, repetitive pounding of running, without feeling too hefty.
The more cushioned and protective Hyperion Max 2 stands out, not because it has more padding, but because it’s a max-cushioned shoe that’s designed to run fast. At 9.1 ounces for men and 8.3 ounces for women, it’s certainly a heavier uptempo shoe, but what it lacks in “speed,” it more than makes up for in responsiveness and protection.
Even with all of its cushioning, the ride falls on the firmer side of the spectrum. It’s stable and responsive, but also absorbs a lot of impact. And, thanks to a rockered profile and Pebax plate, strides are quick off the ground and extremely smooth, especially at faster paces.
Key Specs
| Weight | 9.1 oz (men’s); 8.3 oz (women’s) |
|---|---|
| Stack Height (Heel) | 36 mm |
| Drop | 6 mm |
Pros
- From Runners World for Wahoo Fitness
- Stable for such a tall, cushioned shoe
Cons
- Heavy
Let’s face it: few things feels better than slipping on a thick-soled, plush running shoe when your legs are still screaming from your last workout. Even when you aren’t beat up, running in a highly cushioned shoe can help absorb the impact of hard concrete, minimizing the strain on your legs.
With an impressive 46 millimeters of foam for women and 48 for men, the Hoka Skyward X is the ultimate cushioned daily trainer, designed to lighten the load on your legs. It features a high-rebound premium PEBA foam in the midsole, which Hoka reserves for its elite race-day super shoes. The ride feels like jumping across a trampoline, bouncing from one foot to the other. The flat knit upper is also plush and well-padded, giving your foot 360 degrees of luxurious comfort.
Of course, a ton of cushioning means extra weight. The Skyward X weighs in at a hefty 11.3 ounces for men and 9.2 ounces for women. Thanks to the bouncy midsole, though, the Skyward X runs like a much lighter shoe. I would consider it a viable race day option for long races, when cushioning is a priority.
Key Specs
| Weight | 11.3 oz (men’s); 9.2 oz (women’s) |
|---|---|
| Stack Height (Heel) | 48 mm (men’s); 46 mm (women’s) |
| Drop | 5 mm |
Pros
- Outstanding weight-to-cushioning ratio
- Highly cushioned for a stability shoe
Cons
- High price for daily trainer
Long runs are daunting, especially after coming off the bike. They test both your physical and mental stamina. You need a shoe that’s just as physically tough as you need it to be while keeping you comfortable throughout the run. Sporting Asic's lightest and most responsive midsole yet, FF Turbo Plus, the Superblast 2 Paris combines the daily trainer's durability with the performance edge of a super shoe.
Riding smoother than a baby's skin, every step in the Superblast 2 Paris feels like pure bliss. Soft landings from the max cushioned midsole quickly rebound into a bouncy, fun running experience that is equally enjoyable at mile 1 as it is at the last mile, regardless of the distance.
The engineered mesh upper is highly breathable and supportive enough to keep your feet comfortable during the longest runs. A stretchy gusseted tongue enhances midfoot lockdown and prevents the tongue from bunching or sliding.
Weighing just 8.8 ounces for a men’s 9 and women’s 10, the Asics Superblast 2 Paris is surprisingly quick for a thick-soled shoe. This makes it a perfect choice for up-paced miles during any long run or even as a highly cushioned race-day shoe.
Key Specs
| Weight | 8.8 oz (unisex on men's 9 and women’s 10) |
|---|---|
| Stack Height (Heel) | 45mm/ 37mm |
| Drop | 8 mm |
Pros
- Stable ride
- Bouncy, high-energy midsole
Cons
- Upper doesn’t breathe very well
Often, runners looking for a stability shoe find themselves choosing between support and cushioning. The Saucony Hurricane 24 is a rare exception. From the moment I put these on, comfort was off the charts.
With two layers of Saucony’s PWRRUN PB cushioning, a beaded foam crafted from a proprietary blend of PEBA polymers, the ride resembles a highly cushioned neutral running shoe. Each footstrike lands softly and rebounds gently. It’s the kind of shoe you want to wear all day.
The shoe keeps you stable with a wide base, raised sidewalls and a supportive EVA foam frame. Each stride feels stable and supportive, but never prescriptive. Adding the already off-the-charts comfort is a plush engineered mesh upper and padded tongue that wraps your foot in a bed of padding.
I found that the upper isn’t all that breathable, though, so it can feel a bit stuffy on warm days. Still, if you’re looking for a supremely comfortable running shoe that provides adequate support and stability these are the perfect choice for you.
Key Specs
| Weight | 10.6 oz (men’s); 9.8 oz (women’s) |
|---|---|
| Stack Height (Heel) | 38mm/ 32mm |
| Drop | 6mm |
Q+A with Our Running and Triathlon Experts
Along with its sister shoe, the?
There’s no technical difference between a triathlon-specific running shoe and general running shoes. Ricci recalls that New Balance used to make a triathlon-specific shoe with Velcro straps instead of laces for easy on/off, but it has since been discontinued.
As we’ve gone over, though, some running shoes feature qualities that lend themselves well to running in a triathlon. Ricci says characteristics such as easy entry, high cushioning, and comfortable fitting upper are imperative for triathletes, which is why this guide focuses heavily on shoes that are both speedy and well-cushioned, with smooth uppers for strong transitions.
Should I wear socks while running a triathlon?
Wearing socks or not is a personal choice–We wouldn’t recommend going barefoot if it makes you feel uncomfortable as you run.
Generally speaking, going sockless will shave a few seconds off your transition. In short races, where every fraction of a second counts, that may be a meaningful consideration. For longer triathlons like an Ironman or Half-Ironman, though, it may make more sense to eat a few extra seconds to put on socks, since they will help you feel comfortable on your run.
Additionally, Swan recommends that beginners and those less concerned with their overall time should wear socks for comfort, and to reduce the risk of getting blisters.
If you go sockless, make sure to train without socks in the same shoes you plan to wear on race day to make sure you don’t encounter any issues like blisters or hotspots.
Whatever shoe you choose, Swan also recommends switching to?
While you don’t absolutely need two different pairs of running shoes for training and racing, there are benefits to it. Published: Jul 31, 2024 4:27 PM EDT has been shown to reduce your chances of running injuries. One 2013 study published in the Scandinavian Journal of Medicine and Science in Sport found those who used more than one pair of shoes had a 39 percent lower chance of injury.
Another benefit of having separate pairs for training and racing is that purpose-built racing shoes are lighter and better suited for speed, while training shoes are designed for comfort and durability. Having separate pairs allows competitive runners, including triathletes, to optimize their performance while reducing wear and tear on their race-specific footwear.
Cory Smith is a running coach and journalist specializing in running and fitness-related content and gear reviews. He is the founder of Run Your Personal Best, an online running coaching business that has helped hundreds of runners achieve personal bests in distances ranging from 800 meters to 100 miles. Cory holds a USA Track & Field Level 1 and 2 Endurance Certification and was the former Head Cross Country/Track Coach at Penn State Brandywine. Over his running career, Cory has held three Maryland state records, was a two-time National Championship qualifier while at Villanova University, and holds personal bests of 4:03 in the mile and an 8:05 in the 3K.
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