We've roped in resident multi-sport endurance athlete and shoe guru, Gianni Ciappara, to help us answer some of your questions about which shoes to wear to your next Backyard Ultra.
Backyard ultras (BYUs) like ENDURE are unique races where runners complete multiple loops, often at slower paces, and can end up covering incredible distances over extended periods. Choosing the right shoes for such an event is essential, as comfort, durability, and injury prevention all become top priorities.
Here’s some points to consider when choosing your shoes for a BYU.
1. Remember That Shoe Choice Is Personal
Unlike shorter or faster races, where you might pick shoes for speed, a BYU is all about comfort, support, and durability. In these events, where times are less critical, comfort will go further in helping you endure the race without discomfort or injury.
Tip: Stick to shoes you already know and trust – ideally, those you've used on long training runs with minimal issues. This will help ensure that you’re not dealing with new pain points on race day.
2. Bring More Than One Pair of Shoes
When running a BYU, it’s beneficial to rotate between 1-2 pairs of shoes (or even three, depending on your needs). Every shoe changes your biomechanics slightly, which can help distribute the workload across different muscle groups. This strategy can delay muscle fatigue and reduce the risk of overuse injuries.
For example:
Road Shoes: Use these for smoother surfaces such as ENDURE’s night loop route .
Trail Shoes: These can be useful for added grip and toe protection when traversing the trail segment in ENDURE’s day loop route but aren’t mandatory.
Tip: Make sure each pair is broken in and familiar to you. Switching pairs as the day progresses can also help with blister management, as your feet expand or encounter different terrain.
3. Leave Carbon Shoes at Home
Carbon-fibre plated shoes are popular for speed, but they aren’t necessary for a BYU, where energy return is not a priority. In fact, carbon shoes tend to be stiffer, which can strain calf muscles and lead to cramps over extended hours. Stability and cushioning are far more valuable in this kind of race than added propulsion.
Tip: Aim for shoes with moderate-to-high cushioning that offer comfort and protection, as these will reduce the impact on your joints and help slow down muscle fatigue.
4. Choose a Wider Toe Box
One critical feature to look for is a roomy toe box. Long hours of running can lead to foot swelling, and a wider toe box will allow your toes to spread out comfortably, reducing the chance of blisters and discomfort.
Tip: If you typically wear shoes with a narrower toe box, try sizing up slightly or opting for brands that offer a more natural foot shape.
5. Bring Extra Socks and Blister Prevention Essentials
Your shoes are just one part of keeping your feet comfortable. Having several pairs of socks and a lubricant to apply between your toes will help manage friction and prevent blisters from forming as your feet endure the constant loop. Some runners prefer double-layer socks or merino wool socks, which wick moisture and provide extra padding.
Tip: Change socks every few hours, especially if you encounter wet or humid conditions. Lubricating your feet before a fresh pair of socks can make a big difference.
6. Final Thoughts
While it’s tempting to get a new pair specifically for the event, remember that backyard ultras don’t demand specialised or brand-new shoes. The focus should be on reliability and familiarity, not a new model. Instead, put your energy into other performance-boosting factors, such as nutrition planning and mental strategies to stay focused and positive during the race.
If you’re unsure which shoes will support you best in your next race, Gianni Ciappara offers tailored consultations that consider your past injuries, weaknesses, and the models you’ve previously used. With this information, he can provide a personalised list of shoes that may suit you best for endurance and comfort on race day. Feel free to reach out to him book a consultation and run with confidence!
Comments ()