WHAT I LOOK FOR IN A FAST RUNNING SHOE
Published: 10/11/2025, By: Tommy Trees
Tommy Trees has been running for as long as he can remember – it’s just part of who he is. But now, with his sights set on a sub-2:20 marathon, he’s not just running for the love of it – he’s running fast. And he knows exactly what it takes to get there. From spotting the right features to choosing the perfect pair of shoes, Tommy’s got it all covered. In this article, the Sports Direct ambassador shares his top tips and the key things he looks for when picking his fast running shoes – helping him, and anyone else chasing speed, to hit the ground running.
I’ve been running my whole life, but it wasn’t until 2019, when I was 23, that I tried my first pair of carbon-plated running shoes – and it was a game-changer. Suddenly, running fast felt smoother, more efficient, and like I’d unlocked a gear I didn’t even know existed.
Since then, I’ve dived deep into the world of fast shoes, testing everything from lightweight trainers to full-on carbon racers. With a marathon PB of 2:29 and years of coaching under my belt, I’ve learnt that finding the right shoe isn’t just about grabbing the latest hyped model – it’s about matching the shoe to your stride, your sessions, and your goals. In this article, I break it all down for you, so if you’re wondering which pair to pick next – keep reading!
WHAT MAKES A SHOE “FAST”
- Weight and responsiveness
The first thing I look for is how a shoe feels when I pick up the pace. A fast shoe should feel light and responsive – that instant feedback when your foot hits the ground and pushes you forward. But there’s a balance to strike. Go too light, and you risk losing durability or stability. The best fast shoes give you that stripped-back, speedy feel while still supporting your stride.
- Foam and energy return
Modern foams have completely changed the running game. The latest PEBA-based midsoles are soft yet springy, returning energy with every step. That extra “bounce” really does make a difference over long distances – it’s not just clever marketing. Personally, I like a foam that feels lively but controlled. Too soft, and it can start to feel a bit unstable when you push the pace.
- Carbon plates and propulsion
The carbon‑plate inside a running shoe truly changes the game. When your foot hits the ground, that plate plus the foam work together so less energy disappears and more of it propels you forward. It gives you that springy, efficient feel – especially useful when you’re picking up the pace. But it’s not just a gimmick: you’ll get the biggest benefit when you’re hitting tempo or race pace, and when your stride and stability are solid.
- Fit and comfort
It sounds simple, but fit is everything. You might have the fastest tech in the world, but if the shoe rubs, slips or just feels wrong, it’s not going to be fast for you. When I test a new pair, I always try them on shorter runs first. A proper fast shoe should feel like an extension of your foot – secure, light and natural at pace.
CHOOSING THE RIGHT SHOE BASED ON THE SESSION
Different runs call for different shoes. For interval sessions or tempo runs, I want something light and responsive – but not quite as aggressive as a full carbon racer. It should mimic race-day feel while still protecting my legs.
On race day, I go all-in with the carbon-plated super shoes. They’re designed to help maintain efficiency deep into the race, especially when fatigue sets in.
For easy or recovery days, I switch to something softer and more cushioned. There’s no point in burning through your best shoes when you’re just logging miles.
CHOOSING THE RIGHT SHOE BASED ON HOW YOU MOVE
Everyone’s gait is slightly different. Some runners overpronate (where the foot rolls inward), while others have a more neutral or supinated stride. If you overpronate, it’s worth looking at models that offer extra stability or guidance to help control that inward roll – especially during long or fast runs, when form can start to break down.
Likewise, if you have wider feet, comfort becomes even more important. A shoe that’s too narrow might feel fine for a few miles but can cause real issues later. I always tell runners to think beyond just speed: the right fast shoe should match your biomechanics as well as your goals. A shoe that fits your stride properly will not only help you run faster but also keep you healthy and consistent over time.
MY TOP 3 FAST SHOES RIGHT NOW
At the moment, my rotation looks like this:
- Saucony Endorphin Speed 5 – Fast Intervals
This is my go-to for interval work and shorter, sharper sessions. It’s light, flexible, and incredibly smooth, thanks to Saucony’s nylon plate. It gives me that propulsive feel without being too harsh on the legs – perfect for speed sessions when I still want to recover well.
- Nike Zoom Fly 6 – Tempo Runs
The Zoom Fly 6 is my favourite for tempo days and marathon-pace work. It has the familiar, responsive feel of Nike’s fast line, but with a touch more stability and durability. It bridges the gap perfectly between training and racing – ideal for those long, sustained efforts.
3. Adidas Adizero Adios Pro 4 – Race Day
When it’s time to go all-out, this is the one I reach for. The Adios Pro 4 combines incredible energy return with just the right amount of firmness to keep you stable deep into a race. It’s the shoe I trust most when chasing a personal best.
FIND YOUR SPEED
Finding your ideal fast shoe is a process of trial and error – and that’s okay. Every runner moves differently, and what feels perfect for one person might not work for another. My advice? Test a few, take notes on how your legs feel after each session, and rotate between pairs that suit your training.
If you’re ready to start experimenting, explore the latest range of fast running shoes at Sports Direct. From carbon-plated racers to lightweight trainers, there’s something to help every runner move their best.
