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Best Non-Plated Race Day Shoes | Proof You Don’t Need Carbon to Run Fast

Last Updated on by Stacey Gross, Amanda Brooks
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Our testing team put in the miles so that we could give you a list of the best non-plated race-day shoes. While carbon might be prevalent in the front of the pack, they aren’t a requirement to run your fastest race and might not even be right for your stride.

best non plated race day shoes

Choosing the right pair of shoes for speed and race day truly matters. The wrong pair of shoes can potentially cause issues like ankle pain while running or knee pain while running.

When looking at and trying on a shoe here’s a few things to pay attention to:

  • has enough room in the toe box for your feet to spread and potentially swell over the miles
  • allows you to change the lacing to provide more room or lock in your heel
  • keeps your arch from dropping in which places pressure on knees and ankles
  • made with cushioning that isn’t too plush, so you’re not  sinking into the ground and getting lower back pain

So how do brands design shoes without a carbon plate that still have that bouncy feel? It all comes down to the different types of foam.

In our list of non-plated race-day shoes below, we’ve tried to incorporate a variety of foams so there’s guaranteed to be a shoe that fits the “feel good” category for every runner.

12 Best Non-plated Race Day Shoes

12 Best Non-plated Race Shoes

Race day shoes are simply the pair that allow you to pick up the pace and feel comfortable. The right foam, cushion and support can make a big difference in energy expenditure. As in some shoes return more energy where others with a softer foam absorb more energy.

These are our team’s go-to recommendations for every distance from the 5k all the way to the marathon.  Whether you’re middle or back of the pack, these shoes will give you the comfort and support you need to get to the finish line smiling.

👉Lightweight and Multi-distance Shoe – Saucony Kinvara

This has been one of Amanda’s go-to shoes for nearly a decade, and you’ll often find it on so many of our best-of lists.

The Saucony Kinvara 16 feels smooth and stable. If you want to pick up the pace in these, absolutely go for it! The PWRRUN foam is going to provide even more energy return, really giving the snappier feel underfoot.Saucony Kinvara 16 Review

It features Saucony’s PWRRUN midsole foam. The foam is a proprietary blend that adapts to a runner’s unique stride, providing customized cushioning and support.

The Kinvaras provide comfort while still allowing you to pick up the pace without your legs feeling fatigued early in your run or race.

👉Speedy and Shorter Race Efforts – New Balance FuelCell Rebel v5

Okay, so we haven’t been really happy with the last few models of the Rebel but we’re so excited with the v5 that we think it’s going to make a great “let’s run fast” shoe.

The New Balance FuelCell Rebel v5 is a fun lightweight trainer and tempo shoe.

While the ability to tear through speedy track workouts may be a thing of the past for the Rebel, it is still an excellent non-plated lightweight daily trainer, tempo shoe, and affordable racing shoe for anything from the 5K to the half-marathon.New Balance Rebel v5 Review

This shoe is known for its energy return, with the V5 being even more responsive than the previous version. It could be a good option if you struggle with issues like plantar fasciitis because it’s not as soft as others.

👉Best Max Cushioned Fast Shoe – Asics Superblast 2

The Asics Superblast 2 is a non-plated super trainer that’s incredibly light for the max cushion and for sure to be a great race day option for many runners.

While labeled a “super trainer”, the reality is these shoes are fantastic for long runs and race day for the middle to back of the pack runner.

Asics designed this shoe using 2 types of foam in the midsole, Flytefoam Turbo Plus on the top later and Flytefoam Blast Plus Eco bottom layer. This combo is going to provide a soft yet responsive feel, helping to absorb impact.asics superblast 2 cushionNot only will this be a great 4-5 hour marathon shoe, it’s a great shoe for our heavier and taller running friends!

👉Covers Race Day Paces for All Distances – Hoka Mach 7

When you’re ready to turn on the speed, the Mach is your HOKA of choice. It’s not a carbon plate shoe, instead it’s a super lightweight running shoe designed to spring off the ground and help you find that quick turnover.

With the firmer foam underfoot, there is a subtle bounce after a soft-ish landing that gets you rolling through your stride and on to the next. The rocker is not overly pronounced, it’s just enough to assist your stride whether you’re running easy or tempo/threshold efforts.

Recovery runs aren’t what the Mach 7 is best suited for. The shoe, while comfortable, lacks the plush feel in the upper and midsole for those extra easy days.

👉Best Light Higher Drop Option – Nike Pegasus 42

A lot has been said about the Vaporfly 4, but they aren’t the shoe I’d recommend for most runners. While carbon fiber is exciting, the price point is higher, and all that cushion significantly reduces stability, which could lead to injury.

Nike is leaning hard into the idea of “more energy return” with the Pegasus 42, thanks to a full-length Air Zoom unit.

Everyone wants the bounce or cushion right now, but I love that the Pegasus is staying true to this line of shoes. It’s got plenty of tech in it and looks flashy, but really it’s a great basic daily trainer.

Nike Pegasus 42 Outsole 2

The Pegasus remains a well priced daily trainer that is going to be extremely durable, carry runners through a lot of easy miles without feeling heavy or clunky. It’s not a max cushioned soft trainer, that goes to their Vomero line up, and it’s not a speed workout shoe, but it can pick up the pace.

One thing to note is that the 42 toebox is going to fit a little tight compared to previous models, so you may want to go a half size up.

👉Well Priced Bouncy Shoe for Mid-Pack – Adidas EVO SL

This may look like a super fancy shoe, but don’t let that fool you. The EVO SL is going to be perfect for carrying you through long runs, even 26.2 miles.

It’s not as bouncy as a carbon-plated shoe, nor as soft as a daily trainer. It’s a blend right in the middle that allows for that energy return, while still feeling really good underfoot. Technically the EVO has a small nylon plate in the mid-foot, but that’s much more forgiving than a full carbon plate and we just felt this shoe had to be on the list as it’s one of the most popular shoes of the year from daily training to racing.Adidas Evo SL ReviewThe Lighstrike Pro is their top-of-the-line foam and will support you as things may get a little spicy picking up your goal pace.

While running a marathon, a lightweight, energy-returning shoe is a fabulous choice for the legs, no matter the pace.

👉The 5-hour Marathon Shoe – Asics Megablast 

A max cushioned race day shoe that’s guaranteed to add springiness to your stride. Yep, you read that right.

This is the shoe you want when you’re putting in some longer miles or on those days when you’re playing with speed. No, we don’t all need or want a plate. The foam plays a massive role in a shoe’s ability to pick up the pace, and you’ll find that here.Asics Megablast Overview

You’re not going to feel like you’re sinking into the shoe or losing energy because of its softer foam. We promise you’ll be pleasantly surprised by how good it feels when you pick it up at goal pace.

👉Long Time Favorite Non-Plated Marathon Shoe – Brooks Ghost

The Brooks Ghost 17 still delivers everything a runner could ask for: just the right amount of midsole cushioning, a durable rubber outsole, and a breathable mesh upper to keep your feet comfortable mile after mile.

Is it meant to be a fast shoe? No. It’s a daily trainer, but doesn’t hold you back.

Just like with the Asics Kayano, the Ghost has been around for a while because it works for so many folks and is durable. Yes, some models we didn’t absolutely love, but we think this one checks all the boxes for the longer distances.

These feel like a shoe with a lot more structure, and while cushioned, they don’t have the plush feel of some shoes. It’s a mix between soft and firm, like a shoe that you’d throw on when you want to hit party paces, but you also want to be able to get down to business.Ghost 17 Heel DropThey kept the same DNA Loft v3 foam but added more nitrogen to the heel and forefoot to give a little more pop and a softer feel underfoot. Now, there’s not enough pop that you’d grab these for a speed workout, or if you’re looking to run something like a fast 5k. Longer distances, though? Absolutely sign us up!

👉Best Lightweight Wide Toe Box Option – Topo Cyclone

The Topo Cyclone feels great from the moment you slip it on for the first time, and you’re going to love how light, responsive, and fun it is to take out on the road.

It’s an uptempo trainer, great for pushing speed limits on race day during those shorter distances.

The light mesh upper is fitted through the midfoot and felt great as we picked up the pace. It’s stable and your heel stays in place even with Topo’s signature wider toebox.

The heel collar is plush and comfortable, and the tongue is flexible; all in all, this shoe will stay in place even as you amp up the speed.Topo Cyclone 3 ReviewThe Pebax Powered foam in the midsole provides good energy return, so even if you want something more cushioned for longer days, this responsible midsole is a great option for shorter and faster runs.

👉Best Zero Drop Shoe – Altra Torin

While at first glance, the Torin doesn’t look like a speed shoe. But trust us when we say it actually felt better picking up the paces in the zero drop option.

The ride feels quite stable, natural, and free. The foam that makes up the midsole is thick enough to keep the shoe from being excessively flexible, but not so thick that it restricts the flexibility of your foot.

This is going to be a great option, especially for “heavier runners” because it’s lightweight and will provide the support that you need especially when picking up the pace.Altra Torin 8

Remember, if you’re new to zero-drop shoes, give your body time to adjust. Ease into things and add foot and ankle strengthening exercises as well!

👉Best for Shorter Trail Races – Nike Terra Kiger

If you’re gearing up for a single track, shorter distance type of trail race this will be a shoe to check out.

The Vibram sole can handle the wet, the roots, and some rocks, but there is a spot down the center of the sole that is just mid-sole foam that you can feel a rock through if you step wrong.

The Kiger 10 changed from Nike’s React foam to the Cushlon 3.0 foam, both of which fall into Nike’s standard foam category. Although after trying to run back-to-back days, the midsole felt like it needed a couple of days to recover.Nike Terra Kiger 10 ReviewThe Kiger 10 was a great shoe for weekly, short, speed sessions.  Touted up to a 50k, these might be better suited for even shorter trail distances.

👉Lightweight and Durable Trail Shoe – Norda 005

Believe it or not, a lightweight trail-racing shoe exists! The goal of this model is to be the lightest, fastest, and most stable shoe for trail runners, especially on race day.

We know that the price of these may cause a little bit of shock, but that’s because they’re designed to withstand the wear and tear from the trails. If you’re wearing these for an ultra distance, you want to know they’re going to hold up.

To keep that springy feel without compromising any stability, this race day shoe features an entirely pure Arnitel® (TPEE) midsole. Combining everything that you would want in a trail shoe gives the added perk of less than 7.5 ounces. Norda 005 ReviewNorda wanted to keep the 005 as light as possible so that meant a fast shoe with no plate.

A unique feature of the Norda 005 is the TPEE insoles. Swap out the molded insole that comes with the shoe, with the lighter weight die-cut insole to make the shoe EVEN lighter. If you’re looking to hit a PR during a race, the die-cut insole with help your feet feel like feathers.

How Many Running Shoes Should You Have?

I cover in depth why you need to rotate running shoes, but for the sake of time say a minimum of two pairs of shoes for marathon training.

And yes, that’s two different styles for during training and then a new pair coming up on race day.

If you’ve only done a 12 week training plan, then maybe you won’t need a new pair for race day. But most of us start training in an older pair and pile on the miles.

Those fresh shoes will have better structure and cushion, which we absolutely want especially if you’re running longer distances.

How Do You Tell When Your Running Shoes Are Worn Out?

If you train over longer distances, your shoes will likely wear out sooner.

If your running shoes are worn out, the upper may be worn or torn, the outsole may be smoothing out, the midsole foam may appear compressed, and you may be getting foot or knee pain when you run if you weren’t before.

These are the classic signs that your shoes are worn out, so head on over to get a new pair to be ready before the race!

If you’re looking for some guidance, check out our free beginner plans- 5K Training Plan, 10K Training Plan, Half Marathon Training Plan and Marathon Training Plan.

Looking for what to read next?

Category: 10K, 5k, Half Marathon, Marathon, Running Shoe Comparisons, Running Shoe Reviews, Running Shoes Information
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Author

Stacey Gross

Running Coach, Author, and Shoe Tester

Stacey has been a part of the Run To The Finish coaching team since 2021. She is a marathon runner and duathlete, having crossed many finish lines finding her sweet spot to be in the shorter distances. She loves testing gear and providing feedback for the middle and back of the pack runners! She embraces a good treadmill run, alongside her road running with her four-legged training partner Luna, and since recently moving to Colorado, is a newbie trail runner learning the ropes providing great feedback in each area. When she’s not running, coaching or writing, you’ll find her sipping on a cup of iced coffee….no matter what the weather is outside. Follow Stacey on Instagram

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