As you shop for a pair of running shoes, you encounter a variety of brands, shapes, styles and sizes of shoes. Each shoe is designed for different foot types, running styles and race distances. Runners often choose ultra-lightweight running shoes for a combination of cushioning, stability and durability without sacrificing their natural running motion.
Running Form
Maximizing your running ability and performance starts with proper running form. Ultra-lightweight running shoes are designed to allow a natural running form through a full range of motion. These lightweight shoes are generally referred to as "racing flats" and described as ideal for running short races such as the 5K or 10K. By improving your running form, you become more efficient and use less energy while decreasing your potential for injury.
Weight
The weight of ultra-lightweight running shoes is kept to a minimum using a thin sole and breathable, synthetic materials in the upper. Nicholas Romanov, developer of the Pose running method, recommends choosing a shoe that is light enough that it doesn't affect the natural feeling of your foot. If the weight of the shoe is too much, the biomechanics of your running motion may be sacrificed by changing the speed, acceleration and trajectory of your foot and leg during each stride.
Soles
Ultra-lightweight running shoes are made with a thin sole that provides very little to no cushioning. Heavy running shoes with a thick sole allow you to heel-strike during every stride, which negatively affects your running motion and can eventually lead to injuries. Romanov says you should feel the ground with the ball of your foot as you land, and the ultra-lightweight running shoes allow you to "feel" the ground.
Progression
Wearing ultra-lightweight running shoes requires a learning progression before you wear them full-time for running and training. Start by wearing the ultra-lightweight running shoes for speed, track or interval running workouts, and gradually progress to wearing them for a 5K or 10K road race. Focus on form and technique during every running workout, and rest adequately between workouts to avoid overtraining or overuse injuries.
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