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Tempo Running Shoes

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Tempo running shoes are made for the sessions between easy runs and race day: threshold runs, progression runs and long intervals at a comfortably hard pace. They are lighter and more responsive than daily trainers. Several add a plate or rods in the midsole, others stay flexible.Read more

What a tempo run asks of a shoe

A tempo run is a sustained effort just below your lactate threshold. Full sentences feel hard, but the pace still feels sustainable. Sessions often last 20 to 60 minutes. The shoe has to stay light and responsive for that long, and comfortable enough when your form starts to fade.

What sits in the midsole

A carbon plate

The Nike Zoom Fly pairs ZoomX foam with a carbon fibre plate. PUMA's Deviate NITRO uses a carbon PWRPLATE, and PUMA builds it for tempo runs as well as race day.

A nylon plate

The Saucony Endorphin Speed sets a winged nylon plate in PWRRUN PB foam. Saucony chose nylon over carbon to bring the Endorphin feel to everyday runners, and made the shoe for both training and racing.

Glass-fibre rods

The adidas Adizero Boston combines LIGHTSTRIKE PRO foam with glass-fibre ENERGYRODS. It belongs to adidas' Train to Race group, which is more forgiving than the stiff race models and made for tempo runs and intervals. The Adizero Evo SL sits in the same group.

Light and flexible

The Saucony Endorphin Azura has no plate and is built for workouts and up-tempo runs. New Balance's FuelCell Rebel and Mizuno's Neo Vista are light trainers made for daily runs and tempo sessions.

How to choose

A plated shoe gives a firmer, more propulsive ride. A flexible one lets your feet do more of the work. If you are new to tempo running, start with a flexible trainer or a nylon-plated shoe.

Keep a daily trainer for the rest of the week. A tempo shoe is for the sessions with pace in them.