Today, there is a great debate regarding whether shoe weight affects performance. In this article, we will show you how many shoes weigh.
For the most popular shoes and boots:
- Tall boots: from 4 to 6 pounds
- Running Shoes: from 2 to 2.5 pounds
- Sandals: from 1.5 to 2 pounds
|Shoes Types||Weight (lbs)||Weight (Kg)|
|Steel Toe Work Boots||1.4||0.64|
|Pull On boots||5.1||2.31|
|Logger Work Boots||2.8||1.27|
|Cross Training Shoes||0.6||0.27|
Table of Contents
- Shoe’s Weight Knowledge
- How Many Does It Matter?
- Choose the Perfect-Weight Shoe
- Shoe Weight Affects Performance
Shoe’s Weight Knowledge
Running is one of the best activities and sports activities of the Olympics. They have taught us to run and face each other since our school days.
Many people run past in the morning to stay fit and healthy. Many people run regularly and take part in local marathons held in their locality. They are avid runners and love to wear running shoes. There are a variety of running shoes available for women in online stores and the market. However, many people think about the weight of running shoes.
European Shoe Size Conversion
This image was created by Alison Czinkota – tripsavvy.com
You can find out more about shoe size conversion charts here.
Running Shoe Weight
|Shoe Weight Type||Weight Range||Best for:|
|Lightweight Shoes||for Men: 9 oz, for Women: 7.5 oz||- Racing - 40k running - 20k and 5k run|
|Average Weight||for Men: 9-10 oz, for Women: 7.5 - 9 oz||- versatility - Balance walking and travel - One for all Shoes|
|Heavy Shoes||for Men: Above 10 oz, for Women: Above 9 oz||- for Overweight people - for Health conditions - for Working conditions|
Running shoes for men and women have different weights. Women’s running shoes are relatively lighter than men’s shoes. The average weight of the men’s running shoes is 270 grams.
However, some shoes weigh 190 grams or over 300 grams. There is a shoe that weighs only 140 grams, and there are famous runners who have records to wear. Therefore, the concept that light shoes are the best and sturdy shoes are the worst is a myth. The different weights are usually because of the original designs and features incorporated into the shoe.
If you are planning to buy a shoe for outdoor activities, these running shoes are perfect. Many women run every day to stay fit and healthy. Women are sensitive to their bodies. Therefore, if anyone notices fat in their body, they panic. Women are aware of their figure and start running if they ever feel they are gaining weight. The best way to lose fat from your body is to run and build up a sweat. There are different running shoes available for women.
If you are looking for comfortable shoes for women, it is the one. These shoes are light and comfortable. These are available for jogging and regular running and various other sports activities. If you are a daily runner, you will understand the difference in the shoe. Many women take running seriously and take it as a sport. For them, this shoe is perfect.
Many women go out for an early jog. These shoes are perfect for starting your day and getting a sweat on. It is a great way to bask in vitamins and help keep the body in shape.
The weight of our running shoes speaks volumes. Heavy shoes may show that it makes them of a cushioned sole. However, lightweight shoes will be better for competition or fast training. According to my specifications, how much should THE running shoes weigh?
Although this is not a ranking, we will differentiate between three types of shoes based on weight. With a few grams, we can know what shoes that we have based on the weight. Keep in mind that a heavier shoe means more soles and more cushioning:
- Slippers less than 220 grams: These shoes can be lightweight. They will be for special occasions, like the races where we want to give the maximum. They can also serve us for punctual training where we do series higher than the race. Barefoot shoes weigh less than 200 grams. Its lifespan will also be shorter.
- Slippers from 220 to 300 grams: When we take one of these shoes, we notice they are also light. These are training shoes for people who are not heavyweight (less than 70 kilos). Or if we want to have more lightness in our feet when training because even if it does not appear, 100 grams less on the feet are noticed.
- Shoes over 300 grams: These are heavier shoes with considerable cushioning. It is more recommended for heavy runners or for more kilometer training where we do not want to punish the joints too much.
Change a lot of filming 10-14 kilometers with heavy or light shoes. With the shoes, we can go faster, but we will end up feeling sore and crushed. With heavier shoes, the tread is more comfortable. But having more weight weighs mile by mile at the pace.
How Many Does It Matter?
The concept of light or heavy must refer to one’s body weight. A good index is obtained by dividing the weight of the shoe by gram by its weight. For example, a 325g shoe for a 65kg athlete gives a weighted index of five. The weighted index allows you to refer precisely to the individual case. Since it is private data, it is necessary to consider your number and not a generic reference.
Now we want to see how the weight of the shoe can affect performance. For this purpose, we will have to consider three factors: the weight of the athlete, elasticity, and speed.
The weight of the shoe matters less the heavier the athlete is. The lighter women and men should pay maximum attention to the weight of the shoe.
The weight of the shoe matters as much as the athlete is not elastic. An elastic athlete will have fewer problems managing heavier weight because its elasticity naturally brings it high, which is not always positive for endurance running. It can limit performance and be spent to support the greater weight of the shoe without penalization.
The observation of elasticity is important for elderly amateurs. For many reasons, they are often used to competing with super protective and heavy shoes. But, being not very elastic, performance suffers a lot.
The erroneous concept of tying a shoe at a certain speed has spread. The mistake does not consist in the sentence that is usually based on solid direct experience.
Many shopkeepers also use this concept of speed, forgetting that the 4 mins 15 seconds /km of a top runner is different mechanically from the 4 mins 15 seconds of an amateur that goes at this speed at the maximum of 6-7 km. The running mechanics and the stance phase change.
In the first case, the support times of a top runner are long as he goes slowly concerning his possibilities. In the second case, they are much shorter because the amateur is practically doing a race to the best of his athletic characteristics.
So, it is not the absolute speed that counts, but the one relative to one’s potential. The weight of the shoe counts the closer you get to your maximum speed, not in the distance considered. So, the weight of the shoe matters as much as the distance is short because the athlete uses a greater percentage of his potential and therefore of his maximum speed.
It is not possible to give formulas that are valid for everyone because the parameters involved are many. The following data comes from the experience of hundreds of runners who have tried shoe optimization. How intervals and maximum values can be indicated? These data are only the limits of the runner sample analyzed.
We suggest that 100g of shoe for a 50kg athlete at 3000m can weigh for 5 min/km. It does not mean that it is the case for all. But for those who are more sensitive to the weight of the shoe, this data is valid.
We can group useful information according to four distance classes.
- Up to 3000 m: There are no compromises here, race with the lightest shoes possibly compatible with your running mechanics. The difference between 200g shoes and 300g shoes in a 50 kg athlete can be as high as 5 min/km.
- From 3 km to 8 km: Weight is always fundamental. But you can lose something in favor of the cushioning power, especially those who have small chronic pains. It is advisable not to choose the lightest shoe. But deliberate the fact that during the run, feel nothing. Slight discomfort in the heel or knee certainly causes you to lose more than 50g of the shoe. It also makes no sense to compete with ultralight shoes on terrains, whose roughness is not absorbed by the shoe. For a 65 kg athlete, 100g of the shoe can affect a maximum of 3 min/km.
- From 8 km to 21 km: Here, the super-light bikes should be the prerogative of the champions only and of all the fast amateurs who have no problems. In fact, for a 65 kg athlete, 100g of the shoe can affect a maximum of 2 min/km.
- Marathon: The gap is further reduced and never exceeds the second per kilometer for athletes weighing from 65 kg to 70 kg, but it can also be negative. Super-light shoes often cause excessive micro-traumas. They are in the last part of the race. It results in an inability of the muscles to react correctly to nerve stimuli. The effect of trauma is over-straining the lower leg muscles with the effect. The tired muscles make less impact on light shoes than slightly fresher muscles with heavier shoes.
The psychological impact counts. If we convince an athlete that he has boulders at the foot, he will be so conditioned that we can weigh his performance down even by 10 min/km. The aim data that we have reported can correct one’s psychology, bringing it closer to reality.
Choose the Perfect-Weight Shoe
How to choose the running shoes that is right for us? Let’s assume that there is no absolute best brand precisely because the choice passes through various parameters. We cannot apply to a specific ideal model because they are often highly subjective. They are parameters that in the population of runners take on infinite values.
Given a subject, the best approach to choosing is to set these parameters and then go to the market to see which models might meet the requirements.
The protection systems of running shoes are many. It is useless to compare them without going into details that often escape even many insiders. Each system has its efficiency curve, not known to the public. For example, system A can be better than B in the first 100 km of the shoe’s life, only to degrade much more quickly.
Currently, the subdivision into four dominant classes is conventionally used:
- Superlight (A1): They are only racing shoes. The weight is always less than 200 g.
- Intermediate (A2): As the name implies, they are halfway between those with maximum cushioning and the super light ones. We can use them for both competition and training. The weight is between 200 and 300 g.
- Maximum cushioning (A3): Should offer the best absorption of effects with the ground. The weight is around or above 300g.
- Stable (A4): they offer maximum stability by correcting excess probation. So, they are shoes for pronounced pronators. The weight is on average slightly higher than that of the A3.
The weight of the shoe is important up to a certain point. In the last 10 years, the gap between heavier and lighter models in a certain category (for example, A3) has narrowed a lot. Today, a slightly heavier shoe (for example, 20-30 g) can be synonymous with quality shoes. The protection technologies take full advantage of those few extra grams to offer more protection. The duration does not mean the mechanical wear of the sole or the upper.
Shoe Weight Affects Performance
Shoe weight, oxygen consumption, and running economy
Even though we cannot believe it, we can continue training the same number of hours without the need to increase the days of the series. We can keep everything the same and see how we improve our operating economy. Our oxygen consumption will decrease, thus achieving an improvement in our performance.
Science is unanimous in this sense. For every 100 grams we put on our feet, oxygen consumption increases from 0.7% to 1%. It is a lot! Experienced riders already know that for them, it is something perceptive that however reaffirms what we see in the studies. It is why if we look at the races; we see that the higher the level, the more runners with competitive shoes we will find. It happens in all competitions and races, and you just observe to notice.
If we analyze a little more in these studies, we see that this effect, the reduction of oxygen consumption, is not produced by our own body mass index, but by the mass effect that footwear causes on our feet. It is the weight we add to our feet that will cause us to lose performance and be slower.
Also, to make the language more understandable, this 0.7% – 1% increase in oxygen consumption means for every additional 100 grams in footwear. He explains that this translates into a 2.94m/ft reduction in speed. Keep in mind that you wear two shoes, one per foot. So, if the weight difference between one shoe and the other is 100 grams, you need to multiply it by two.
While many other factors come into play when running a marathon and that extrapolating these long-distance studies is bold and risky, these are the results.
Keep in mind that if you are used to running in a traditional shoe and start running in a minimalist shoe without making a safe transition, instead of improving your marathon time, you risk not even finishing workouts. Knee strain causes injury or muscle damage. Prudence and progressive adaptation to new shoes is key if this article touches your curiosity and encourages you to try a more minimalist shoe.
Looking at these results, why not run barefoot if the weight of your shoes is so influential on your performance? The answer is quick and obvious, we cannot run on a surface that we do not adapt to as quickly without a little protection.
We are accustomed to running shoes. The solution is not to take off our shoes. At least from the start, the solution is to find those shoes with which we feel at ease. It protects us in the least to help us do better. We know that the shoes with the best performance are the lightest and offer a minimum of protection against surfaces and have a minimum of rigidity.
Here, we find an additional feature, the stiffness of the footwear. It will deprive us of too much cushioning. An excessively soft shoe can make us lose reactivity when running and therefore efficiency. In 2009, Adidas Adistar compared different stiffnesses in the shoe’s midsole to see if they were cheaper to handle in terms of oxygen consumption, noting that some stiffness also has provided this 1% drop in oxygen consumption.
If you are used to running shoes, a minimum of cushioning can be useful for better performance, and when we say that the minimum is minimum. This study compared zero cushioning, 1cm and 2cm, and found that 1cm was the option that offered the best results.
Returning to the question we asked ourselves, it would not be correct not to specify information regarding the weight of the shoes compared to performance. Before we asked ourselves why not run barefoot? We are told that running in a minimalist shoe is less expensive in oxygen than running in traditional shoes, but more expensive than running barefoot. But if we train our body to run in a minimalist shoe, it ends up being as cheap as running on foot naked.
So, we forced ourselves to continue investigating the problem and ended up seeing that this economy exists when we compare the weight in shoes of over 220 grams versus the 220 grams mentioned above. If we compare two shoes of less than 220 grams, we see that there are no significant differences in terms of oxygen consumption. So, the closer you can get to these 220 grams of shoe weight, the less it will interfere with your goals. The systematic review by Fuller et al. in 2015 is the one that places particular emphasis on the latter.
While years ago, we had to look at minimalist shoes to find lightweight shoes. The breakthrough of these on the market meant that running shoe brands lightened the weight of tech shoes. Specifically, it is 2013 when there is a before and after in technological footwear in terms of weight. Shoe stores are using scales to tell their customers how much each shoe weighs. That way, they can outshine minimalism’s best performance advantage.
How many kilos do you take off for your clothes and shoes?
The authors concluded women subtract 1.75 pounds and men can subtract 2.5 pounds for their clothes (without shoes). So, the next time weighing you in a clinical setting, be sure to tell the person who weighed you to subtract 1.75 pounds for your clothing.
How to choose your perfect running shoes?
If you are planning to buy a running shoe, there are several factors you need to consider.
- When buying a running shoe, make sure that there is enough space between the wall of the shoe and your thumb. This way you can move your thumb while wearing the shoe.
- Make sure you wear your shoes and try to walk before you bring them home. The shoe should hold your shoe and keep it secure.
- You should not slip at the heel.
- Finally, it should be comfortable on your toes.
How much does the average pair of steel-toed boots weigh?
The weight of a boot depends on the brand, size, model, and style. Many people find the leather midsole, fur-lined steel boots to weigh just over two kilograms (almost 4.5 pounds). And most six-inch steel toe work boots with good protective materials are around five pounds.
How important is the weight of the shoe?
This is a question that many runners ask themselves, but the topic should only interest two types of runners:
- Those who always and only choose ultralight shoes.
- Those who always choose shoes with maximum cushioning.