Personalized Marathon Training Plan Guide
Preparing for a marathon requires a systematic training plan. RunBox AI coach creates a customized 16-20 week marathon training plan based on your fitness level, goal time, and available training time.
Why Choose an AI-Customized Marathon Training Plan?
- Personalized Assessment: Based on your running experience and fitness condition
- Smart Adjustments: Training intensity optimizes automatically with progress
- Scientific Pacing: Based on your target finish time
- Injury Prevention: Reasonable intensity progression to avoid injuries
how to choose the right running shoes
Preface
I have been using Codoon's 10k running shoes for all my training. However, towards the end, I felt that the performance of the 10k smart running shoes in the 5-7k range was quite fair. In terms of price, they are also quite cost-effective. But after trying to run a full marathon with them, I realized I needed a pair of running shoes with better cushioning and rebound feedback to support my marathon. Many runners don't know how to choose the right pair of running shoes. So, below I will provide my thought process for selecting running shoes for your reference.
First, you need to clearly know what kind of shoes you need.
I now need a pair of running shoes that can support me to safely complete a 45k run. These shoes need to support my training and running for about 1000 kilometers. (Such a performance is considered mediocre, so I don't need to separate my training shoes from my running shoes. I need to wear the most comfortable shoes for my race. This is why I didn't consider the Nike Next series, as it would mess up my pace.) Additionally, compared to my current running shoes, they need to have better rebound, cushioning, and support, and be suitable for road surfaces and rainy days. So, the conclusion is, I need a pair of shoes with good rebound and cushioning, good durability, and breathability, and if they are waterproof, that would be even better. Other considerations are the basic performance and comfort for safely completing the race.
When I started thinking about changing my running shoes, a bunch of brands came to mind. The four major running shoe brands, Nike, Adidas, and many cost-effective domestic brands. After weighing my level, usage, and appearance preferences,
First selectionI chose four pairs of running shoes for elimination.
The first one isNike Pegasus 35 Turbo.
The second pair isNike Pegasus Turbo 2
Then there areNike Reactseries' two brothersEpic React Flyknit 2andODYSSEY React
(Many people might ask, why didn't you buy Asics, or why didn't you buy... I just want to say, after comprehensive consideration and trying them on, I chose these shoes. I think they are okay, and everyone is suited to different shoes.)
Second selectionFrom various reviews and evaluations, considering the nightmare of the Pegasus series being prone to delamination (the sole of the Pegasus is glued together, to put it bluntly, it's two soles glued together. If you get stepped on the heel during a marathon, it really... Although they are very comfortable, I still eliminated the Nike Pegasus 35 Turbo and Nike Pegasus Turbo 2 because there are too many cases of delamination, and I don't want to take such a risk. (Of course, if the budget allows, I think the 35 Turbo is a great pair of shoes, just buy two pairs and alternate them, which can definitely reduce wear and tear.)
After reading a lot of reviews, you will find that everyone has different points of concern, usage, and opinions about each pair of shoes. So here I need to disclose my personal data, so runners can compare and then choose the most suitable shoes for themselves.
Personal data:
Height: 175cm
Weight: 140 lbs, Body fat: 12%
Best half marathon time: 1 hour 47 minutes
Best full marathon time: 4 hours 15 minutes.
Regular training: 5-20k. Daily training: 5k, long-distance training: 15k, 20k for race preparation. I usually change my shoes after 1000k, so I only have two pairs of shoes now. Running locations: mostly road running or treadmill. Running times: morning or evening.
Detailed review comparison
There are many reviews online for both Epic React Flyknit 2 and ODYSSEY React.Starting from different reviews to understand the basic materials, common bugs, strengths, and weaknesses.
React is another well-known cushioning material from Nike besides Zoom technology. Some reviews say that for long-distance running, compared to the 35 Turbo, React material feels softer after 20-35 kilometers, but I haven't tested this myself. This can be used as a reference. For the same type of shoes, I will make a comparison.
Appearance:
For running shoes, color and dirt resistance are one of my criteria for choosing marathon shoes. So starting from the appearance, I actually prefer the design of the Epic React Flyknit 2, but that's just personal preference. Some friends say the Epic React Flyknit 2 feels a bit tight. I usually buy running shoes half a size to one size larger. So I bought size 43, which fits me well, while my usual size is 42.5.
Wearing experience
The Epic React Flyknit 2 doesn't feel tight on my feet. The advantage of the knitted upper is that it adapts to various foot shapes, but if you are used to wearing shoes with a wider upper, you might not be comfortable with this feeling. However, for long-distance running, I think this design is a bit redundant because the knitted upper doesn't provide good support. It's okay for walking and jogging.
Breathability
I chose the waterproof version. The first feeling is that it's a bit heavier than the Epic React Flyknit 2, and the forefoot pressure is better than the Flyknit 2. But because it's made of waterproof material, the breathability is not as good as the Flyknit 2.
Cushioning
When wearing both shoes at the same time, you can clearly feel that the Epic React Flyknit 2 is softer than the ODYSSEY React. If I were to quantify it, I would say the former is about 10% better than the latter. For a 5k run, the softness of the Epic React Flyknit 2 feels slightly better than the ODYSSEY React. In terms of running feedback, there is no significant difference between the two shoes. In terms of breathability for a 5k run, there is no significant difference between the two shoes. However, in terms of support, the latter provides better forefoot support and stability than the knitted upper of the Flyknit 2. At this point, I was almost certain I would choose the ODYSSEY React, but there was one more crucial point: durability!
Durability and waterproofing
The upper of the Epic React Flyknit 2 is made of knitted material, which is not waterproof, and the React sole is directly in contact with the ground, which is not particularly durable. I chose the waterproof version of the ODYSSEY, and the React sole is reinforced with durable rubber. The latter is superior to the former in terms of durability and waterproofing.
So, based on the points I mentioned above—cushioning, shock absorption, breathability, waterproofing, and durability—the ODYSSEY React became my final choice. I hope this article can help you.
Start Your Marathon Training Journey
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- GPT-4o powered personalized training plans
- Daily training guidance and feedback
- Nutrition and recovery advice
- Real-time progress tracking
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