What Running Shoes Do I Need for My First Marathon?

Running your first marathon is a significant undertaking and picking the right shoes is one of the most important decisions you will make in your preparation. Get it right and your shoes will carry you through 42 kilometres without drama. Get it wrong and you will spend the second half of your race dealing with blisters, soreness, or worse. Here is exactly what to look for.

Comfort over speed for a first marathon

Unless you are an experienced runner with a specific time goal, your first marathon shoe should prioritise comfort and protection rather than outright speed. Carbon plate racing shoes are designed to help fast runners go faster. For most first-time marathoners, they add stiffness and load to your muscles in ways that can cause problems late in a long race.

What you need is a well-cushioned, reliable training shoe that you have put real miles into. The most important factor is that you have run in your race day shoes enough to know exactly how they feel — with no surprises on the day.

Cushioning is your friend

After 30 kilometres, your legs will feel every bit of impact from the road. A well-cushioned shoe absorbs some of that punishment and makes the final 12 kilometres significantly more manageable. Look for shoes with at least 30 to 35mm of stack height and a proven, durable foam.

The Hoka Clifton 10 is the most popular first marathon shoe in the UK. Its thick midsole absorbs impact extremely well, the rocker geometry keeps you moving forward even as fatigue sets in, and the shoe is light enough that the extra cushioning does not feel like a burden. Thousands of first-time marathon runners have finished their first race in it.

The Brooks Ghost 17 is another excellent, dependable choice. More neutral in feel than the Clifton, it suits a wide range of running styles and has one of the most trusted track records of any marathon shoe at any level.

How many miles should you have in your shoes before race day?

Your race day shoes should have between 80 and 120 kilometres in them before you stand on the start line. New shoes have not yet moulded to your foot, and any hot spots or fit issues will not reveal themselves until you have run in them multiple times.

The worst thing you can do is buy new shoes two weeks before a marathon and try to run 42 kilometres in them. Break in any new shoe gradually over the course of your training, then decide whether it will be your race day shoe based on how comfortable it feels on your longer training runs.

Do you need to buy two pairs?

Many runners train in one shoe and race in another, but for a first marathon this is not necessary. If you have a comfortable, well-cushioned trainer that has served you well in training, racing in that same shoe is perfectly sensible. Save the carbon plate upgrade for a future race when you have a specific time target.

If you do want to use a slightly more performance-oriented shoe on race day, look at options like the Saucony Ride 18 — responsive enough to feel quick without being aggressive or uncomfortable over long distances.

Sizing for race day

Size up half a size from your everyday shoes for marathon running. Your feet will swell significantly over four or more hours of running, and a shoe that fits perfectly at the start of the race will feel tight and painful by the end. There should be a thumb's width of space in front of your toes when standing.

Use RunSizer to check which retailers have your chosen shoe and size in stock. Prices vary across UK retailers and your size may only be available from one or two of them, so checking across all retailers at once saves significant time.