The 4 Types of Speed Training Shoes
Below we are giving you Supwell's guide to 4 different types of speed training shoes for your runs and workouts. We will cover plastic-plated running shoes like the Hoka Mach x3, non-plated shoes with race foams like the ASICS Megablast, dual-foam shoes with carbon-fiber elements like the Puma Deviate Nitro 4, and lower-stack more traditional shoes like the Adidas Adios 9. See what other shoes fit into these categories.
Speed trainers aren’t one-size-fits-all, and not every “fast” shoe is built the same. From plastic plated daily speed options to non-plated race foam, dual foam and carbon hybrids, and old-school lower stack trainers, we break down where each category shines and who it’s actually for. Whether you’re chasing uptempo miles, long intervals, or controlled speed days, there’s a lane for every runner.
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Plastic-Plated
The plastic plate in these speed trainers provides solid speed assistance, but less aggression than carbon-plated racing shoes. They tend to have more comfortable, compliant foams and they are meant to handle both aerobic daily miles and uptempo runs. Some examples are the ASICS Sonicblast, Hoka Mach x3, Mizuno Wave Rebellion Flash 3, and the Saucony Endorphin Speed 5.
Hoka Mach X 3
ASICS Sonicblast
Mizuno Wave Rebellion Flash 3
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Saucony Endorphin Speed 5
Non-Plated Race Foam
The speed trainers that use non-plated race foams that deliver a race shoe-like experience with key additional benefits: versatility like you get in the ASICS Megablast, affordability in shoes like the Adidas Evo SL, and/or stability like you get in the ASICS Superblast 2. They all use race caliber foams without any carbon or plastic stiffening agent, which was a formula pioneered in the OG Superblast.
ASICS Megablast
Adidas Adizero Evo SL Woven
Dual Foam Paired with a Carbon Fiber Agent
Another version of the speed training shoe is found in those shoes that have a top layer of race foam for bounce, a bottom layer of a firmer, more stable foam, and some sort of carbon stiffening agent for snap and aggression. Some of these shoes are more tempo-oriented, such as the Nike Zoom Fly 6 and the Puma Deviate Nitro 4, while other are optimized for intervals and threshold training, such as the Adidas Boston 13 and the ASICS Magic Speed 5.
Puma Deviate Nitro 4
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Adidas Boston 13
ASICS Magic Speed 5
Lower-Stack and Traditional
These speed trainers do not use any plates or stiffening agents. They are lower stack with more traditional geometries optimized for ground feel. They have more flexbile platforms desinged to help you work on speed mechanics. Some examples are the Adidas Adios 9, Topo Cyclone 3, and the Nike Pegasus Plus.
Adidas Adios 9
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