Immer wieder werden wir gefragt, wie sich Laufschuhe für den Triathlon von Laufschuhen fürs „normale“ Laufen unterscheiden. Auf was muss geachtet werden? Hier die wichtigsten Tipps und Tricks.

Let's keep it short: Basically, even in triathlons, running shoes should be designed for running and nothing else. So there are no fundamental technical differences between triathlon shoes and regular running shoes. And yet: There are a few things you should keep in mind

Pre-fatigue

After the swim and especially after the bike leg, you start the run already fatigued. Sure, that makes sense. Yes, it does. But some athletes don’t seem to care much about that. They buy running shoes for the triathlon as if there were no pre-fatigue. In other words: Your running style is generally less dynamic than when your muscles are fresh. Especially over longer distances—certainly starting with the Half Ironman—this starts to take its toll by the second half of the course at the latest. A multiple winner of Ironman Switzerland and an excellent runner once told us that in his entire life, he’d probably only completed one or two Ironmans with a reasonably dynamic running style all the way to the finish. When it comes to choosing running shoes, this means: opt for a bit more cushioning and a bit more stability. If you prioritize the best possible aerodynamics on the bike, that’s smart. But if you prioritize the lightest possible weight and maximum dynamism in your running shoes, that’s often somewhere between overconfidence and recklessness. So don’t let wishful thinking or elite athletes influence your choice of running shoes too much; when in doubt, opt for a slightly better-cushioned and more stable model. A shoe that’s too dynamic and lightweight can be counterproductive under certain circumstances.

Are carbon shoes a miracle cure?

Schau in den Spiegel und sei ehrlich zu dir: Welches Tempo läufst du im Triathlon wirklich? Ja, es gibt sie durchaus, die Athletinnen und Athleten, die sehr schnell und sehr dynamisch laufen. Diese finden sich aber meistens eher in der Profi- oder Halbprofikategorie. Ausnahmen bestätigen die Regel. So sollte auch die Auswahl deines Laufschuhs zum gelaufenen Tempo passen. Und da kommt nun unweigerlich das Zauberwort „Karbonschuh“ ins Spiel. Karbonschuhe sind in aller Munde und bei vielen Triathlons sieht man sie – auch bei den Agegroupathletinnen und -athleten. Schnell, schneller, Karbon? Naja: „Sie machen nur ab einem gewissen Tempo wirklich Sinn. Gerade beim Laufen unter Vorermüdung ist Vorsicht geboten. Nur weil sie an den olympischen Spielen oder von den Profis am Ironman getragen werden, heisst das noch lange nicht, dass sie für dich gut sind“, meint unser Laufexperte und Triathlet, Carlos Cuenca. Hier ist die Frage eher: Bist du für diese Schuhe schnell genug? Oder auch trainiert genug? Denn die Belastung von Achillessehne und Wadenmuskulatur ist erhöht und erfordert entsprechende muskuläre Voraussetzungen. Lass dich hier unbedingt beraten, damit du keinen folgenschweren Fehler machst.

The right shoes

Now for the most important point: Regardless of reviews, word of mouth, professional gear, or great design, the most important thing is still that the shoe fits you—your movement patterns, your running style, your pace, and the distance you run. And there’s certainly no getting around getting a professional running shoe consultation.

Features of Triathlon Shoes

Yes, triathlon shoes do have their own unique features. Aside from their typically bold colors, the first key feature is undoubtedly the lacing system. Quick-release fasteners and elastic laces have become the norm to reduce stress and speed up transitions. These can also be easily retrofitted to (almost) any shoe. Some specialized triathlon models also feature a heel tab, which allows for faster and easier entry even when your heart rate is elevated. And last but not least: Do you want to go barefoot in the shoe (for shorter distances)? Then you should make sure there are as few seams as possible on the inside. This is the case with triathlon running shoes. In recent years, however, internal seams have also been disappearing from more and more conventional running shoes.

Conclusion

Specialized triathlon running shoes have become somewhat rare again in recent years. There’s a good reason for this: the most important thing is choosing the right running shoe—one that suits you and your needs. The most important triathlon accessory—quick-lace systems—can be added later. So it’s much more important that you choose the right shoe for you and don’t let yourself be guided solely by weight, dynamics, or technology (or design).