INSIDE THE SHOE ROTATION OF AN ELITE RUNNER

Published: 07/04/2026 | By: Alfie Manthorpe

In elite running, every second – and every detail – counts. And, for Team GB athlete Alfie Manthorpe, that means having a shoe rotation ready for anything. Curious what he’s running in? You’re in luck: in this piece, our running ambassador breaks it all down for you.

There has never been more choice in running shoes than in 2026. That is a luxury because there are more good options than ever, but it has also made things harder because there is so much choice.

If you go back even eight years, to the dawn of “super shoes”, made super by energetic foams and plates, the selection was scarce. One brand dominated the market and if you did not suit their shoes, the only alternatives were objectively worse. Now you could almost wear a different shoe every day of the year and it would still be a great one, but finding the right shoe for you and for a certain purpose has almost become harder because of how much choice there is.

That is even more the case with elite runners. The modern running shoe allows us to train more and recover faster, which makes footwear a very valuable tool when it is used correctly. Times are getting faster and faster, so as an elite I cannot afford to ignore subtle decisions that can have such a big influence on race day performance.

This might sound over the top, but I see every session as a specific stimulus. What is the session’s purpose, what is the desired training effect, and what do I need from the shoe in that moment? Another key factor when training like an elite is load management, basically how much impact I put my body through across the training block. Just like everything else, the goal is to optimise this.

For my easy run days, the priority is comfortable aerobic mileage and limiting impact on the body, so the obvious choice for me is a higher cushioned shoe. This is the opposite of when I am doing a speed session, where the focus is on improving running technique. A more streamlined, lower profile shoe is my go-to because it keeps me more switched on with my mechanics and makes my feet, ankles and leg muscles do more of the work. Then something like a tempo or race pace session sits somewhere in the middle. I still want cushioning, but I also want something that feels lighter and more efficient, and that is where the “fastest super shoes” come into play.

SO HOW DOES THIS LOOK IN PRACTICE WITH MY TRAINING?

Recovery Runs – Vomero Plus

If you combined the hours run in each shoe over the week, the Vomero Plus would come out on top. I wear this shoe once a day, almost exclusively on easy runs, with the occasional long run session. For me, all boxes are ticked for an easy run shoe: high cushion, comfortable, and still surprisingly fast for its stack height and comfort. When I put this shoe on, my aim is to get an easy aerobic stimulus and be as protected as possible. Having tried hundreds of running shoes over the years, I think the Nike Vomero Plus is the most complete version of a shoe to meet those requirements.

Daily Running – Puma Velocity Nitro 4

For me, a daily running shoe is a shoe I want to do a bit of everything in. Within my training programme I do sprints twice a week with some drills and plyometrics before it, so having a shoe that can handle easy paces well but also flow nicely for drills and sprints is what I look for. The Puma Velocity Nitro 4 is perfect for this. It is comfortable at easy paces, but it is more direct and streamlined than the Nike Vomero Plus, so it feels more natural at paces closer to, or at, a sprint. I like to have somewhat “honest” shoes to allow myself to train my muscles and tendons properly, and this is a great combination of honesty and cushion. I also wear this shoe for all my warm-ups before sessions and races because its more direct feel helps me focus on my mechanics and get into a good rhythm before running fast.

An “honest” shoe, to me, is one that gives you enough protection to handle the work but doesn’t artificially boost you, so your legs and your mechanics still have to do the job properly.

Long Runs – New Balance SC Elite v5

I am currently in a marathon block and that means a lot of long runs with harder stints of intensity built into them. For me the New Balance SC Elite v5 is my go-to because it gives me a fast and protective option without feeling unstable when I’m deep into a run and the legs are tired. It’s built around FuelCell foam and an Energy Arc carbon plate setup, so you get efficiency with a smooth toe-off whilst you’re trying to hold a good rhythm for a long time.

Most race day super shoes can feel a bit twitchy by nature, especially late in a long run when your form is not perfect. The SC Elite v5 feels more controllable, which is why it works so well for my long sessions. Going back to the honest aspect, although it feels great, it is still not quite as energetic as my race day shoe, which I like for training because I still have to do more of the work and get a greater stimulus. Then I can save my best race day option for the hardest sessions and the race itself.

The SC Elite v5 is still a top tier race shoe, especially for someone looking for a more stable super shoe, I just slightly prefer the shoe I mention further down this list for race day.

Threshold Sessions – Skechers Aero Razor

Carrying on with the theme so far, I love shoes that protect me from impact sufficiently but do not just propel me down the road. Threshold sessions are about effort rather than pace, and in some sessions I will test lactate levels to make sure I am in the right training zone. For this type of work, I want something that lets me run fast and controlled, but still sits a step below a full race day super shoe so my legs are doing more of the work and my technique stays sharper.

The Skechers Aero Razor fits that perfectly because it’s designed as a fast trainer but it doesn’t feel like it’s trying to do everything for you. The midsole uses HYPER BURST PRO which is a supercritical foam, so it’s lightweight and responsive without feeling overly aggressive. The HYPER ARC rocker helps you keep moving through the stride when you settle into that threshold rhythm, and the forefoot H-Wing adds a bit of structure and snap when pushing off the ground.

The grip is also phenomenal on this shoe, which is sometimes a compromise with modern shoes for the sake of saving weight.

Intervals / Speed Work – Adidas Takumi Sen 11

Intervals and speed work is where I am usually running faster than race pace. The main training effect is improving running technique and working on things like VO2 max. I still like to have a more “honest” shoe but I also want a fast one. The Adidas Takumi Sen 11 is my go-to. I have trusted the Takumi line for years and Adidas never fails in producing a shoe that is exactly right for purpose. It has the race day tech with super foam and energy rods, but in a lower to the ground, lightweight package. It is perfect for running shorter distances at a faster pace, where again you have to focus a bit more on your mechanics and you do not get carried down the road as much as in a full stack (40mm) super shoe.

Race Day – ASICS Metaspeed Sky Tokyo

This is the shoe I have been doing most of my race pace workouts in during the build up to the London Marathon. I have also been wearing this shoe in tandem with the Adidas Takumi Sen 11 for the speedier sessions. This shoe can do it all and it is the number one shoe I would recommend for the masses to lace up on race day.

The FF Leap foam is a revelation. The comfort is the best I have had in such a fast shoe, and its ability to feel great at speeds varying from an all-out sprint to slower than marathon pace is rare. I would say only one other shoe rivals the Asics Metaspeed Sky Tokyo in terms of pure efficiency, but for race day, especially for non-elites, this has to be the go-to because of how it feels underfoot. In the marathon, your running form deteriorates as you get tired. You need a shoe that still responds well even if you land slightly differently late in the race. For me, this is that shoe.

WRAP-UP

At the end of the day, this is not really about individual shoes, it is about the system. At elite level every run has a meaning, and the shoe choice supports that. Whether that is being protective for easy mileage, staying honest and sharp in training, or getting the efficiency you need for race day. The shoe rotation is a speed and load management tool. It helps me stay consistent, recover well, and stack weeks of training without flirting with injury. And even if you are not an elite runner, the principle still applies. If you start thinking about footwear in terms of intent, you will get more out of your training over time.