Best Running Shoes For Heavy Runners

It’s not just skinny runners like Mo Farah or Paula Radcliffe, who can enjoy running. The London Marathon, for example, showcases the diversity of runners. Whether you are a large-framed runner or skinny, people of all shapes and sizes can enjoy this sport. However, running can be HARD! And to succeed, you need the best methods and equipment. The top of that list is your shoes. So, continue reading to learn more about the best running shoes for heavy runners.

You might have signed up to run a marathon with a group of work colleagues. It seemed like a great idea at the time (or not). But now you’re in it for the long haul (literally). You happen to be a little heavy. But figure, this is a great way to lose weight, get fit, be part of a team, and even raise money for a charity close to your heart. But if you’re heavier and are about to take up running, there are a few things you should do before you start.

First Thing First!

Firstly, check with your doctor that it’s safe for you to start a running programme. More than likely, your doctor will be thrilled you are starting a healthy weight loss plan. Losing weight usually has excellent health benefits, such as reducing your risk of diabetes, heart disease, and stroke, and reducing your blood pressure. Once your doctor has given you the all-clear to start your marathon training or running, then the next thing you need to think about is your shoes.

Why do I need special shoes?

Grabbing an old pair of trainers is not a good idea. When you run if you are carrying a few extra pounds, then there is more pressure placed on your joints. This may lead to injury, which will scupper your marathon training as well as being painful and could be permanent. Don’t risk it! Invest in a quality pair of running shoes that will cushion your joints as you take each step.

Criteria for choosing your shoes

There are a few criteria for choosing your shoes if you’re bigger framed or carrying some extra pounds.

Cushioned And Supportive

The shoe you choose needs to be both supportive as well as cushioned and capable of handling a body weight of 200 pounds plus over hundreds of miles.

Room for a wider foot

If you’re heavier, your feet may be slightly wider, so it’s essential to choose a shoe for a full foot. Shoes that pinch and give you sores are a surefire way of you giving up before you have started. 

Shoes that prevent Overpronation

If you’re heavier, you may have a greater tendency to overpronation when you roll inwards.

What are the best running shoes for heavy runners in 2020?

Here at Marathon Training Plan, we have rounded up the best running shoes for heavy runners. 

• Hoka One One Rincon (Men)
• Asics Gel Nimbus 22 (Men)
• New Balance Fresh Foam More v2 (Men)
• Hoka One One Rincon for Women
• Asics Gel Nimbus 22 (Women)
• New Balance Fresh Foam More v2 (Women)
• Hoka Speedgoat 4 Trail Running Shoes (Trail)
• Saucony Peregrine 10 Trail Running Shoes

Hoka One One Rincon Mens

Specs:

• Accentuated Heel Tab
• Slim Tongue and Lacing System
• EVA Midsole
• Meta-Rocker
• Flex Grooves
• Weight – 218g
• Heel Height – 29mm.
• Forefoot Height – 24mm.
• Drop – 5mm.
• Cushioned and Lightweight

Single Layer Mesh Upper

The mesh works to remove sweat and moisture and keep your feet comfortable and dry. The mesh allows for cool air circulation. And the heel pull tab allows you to put the shoes on easily. The lace closure system holds the midfoot securely for safe, solid strides.  

EVA Midsole

The EVA midsoles protect your joints as you pound surfaces. The shock-absorbing technology prevents damage to the sole of your feet. The energy from your strike is returned in the rebound, giving you a spring in your step.

Rubber Outsole

The outer rubber sole adds durability even over varying terrain. They also lock you in place, so you are firmly and safely anchored to the ground.

Asics Gel Nimbus 22 Mens

Specs:

• Engineered Mesh Upper
• Adaptive Fit
• Overlays and Asymmetrical Lacing System
• Heel Clutching System
• FlyteFoam Propel and Midsole Technology
• Rearfoot And Forefoot GEL Cushioning Systems
• EVA Midsole
• AHAR Outsole
• Lateral Full Contact Outsole
• Flex Grooves
• Trusstic System
• Weight – 310g
• Drop – 10 mm

Engineered Mesh Upper

Engineered mesh uppers give the Asics Gel Nimbus a lightweight, supportive, and breathable second skin in all temperatures. The mesh acts as a lightweight second skin.

FlyteFoam Midsole

Asics uses flyte foam to make the shoe both lightweight and with the maximum rebound. Asics offer unrivalled lightweight material with both shock absorption and bounce. Enjoy a catapult feeling into your next stride to avoid fatigue. Asics unique gel cushioning prevents damage to your joints as you impact the surface. 

AHAR+ Outsole

In addition, the Asics uses AHAR outsole to provide excellent traction and grip, making you as safe as possible from slipping. The AHAR sole is also extremely durable, making up for the higher price of the shoe. The trusstic technology gives strength and firmness, preventing the foot from twisting.

New Balance Fresh Foam More v2 Men’s

Specs:

• Cushioned Collar
• Wide Toe Box
• Fresh Foam Midsole
• Hexagon Traction Pattern
• Engineered Mesh
• No-Sew Application and Traditional Lace Closure
• Ground Contact EVA Outsole
• Drop- 4 mm
• Weight- 292 g

Engineered Mesh Upper

New Balance is constructed with an engineered mesh that delivers maximum ventilation. Constant cool air ventilation forces out hotter, muggier air. This model sports a wide toe box that allows the toes to spread out comfortably. The traditional lace closure ensures that the midfoot is locked down safely. The cushioned collar helps to prevent chafing and rubbing. 

FreshFoam X Midsole

Fresh Foam technology minimizes the pressure placed on the foot with each stride. The Freshfoam gives incredible underfoot cushioning with laser-engraved sidewalls. 

Ground Contact EVA Outsole

The Ground Contact EVA outsole offers both durability and grip. While the hexagon traction pattern gives superb grip on varying terrain.

Best running shoes for heavy female runners

Like men, women need to choose running shoes designed for you if you’re a heavier frame. The shoes come in different colours and have technology and design to reflect the differences in smaller, slimmer women’s feet.

Here are three of the best for female heavier runners.

Hoka One One Rincon for Women

Specs:

• Mesh Upper
• Accentuated Heel Tab
• Slim Tongue
• Lacing System
• EVA Midsole
• Meta-Rocker
• Flex Grooves
• Weight – 218g
• Heel Height – 26mm
• Forefoot Height – 21mm
• Drop – 5mm

Single Layer Mesh Upper

The single-layer mesh gives the Hoka Rincon Running Shoes maximum breathability. The accentuated heel tab makes it easy to slip the shoe on and off. The lace closure system holds the midfoot firmly for comfortable and secure strides.

EVA Midsole

The Hoka One One has a full-length platform of EVA, giving lightweight and responsive cushioning. It protects joints as you take stride after stride. The shock-absorbing material provides rebound, giving you a push-off with your next step. The Meta-Rocker midsole geometry is designed like a rocking chair to guide your gait cycle.

Rubber Outsole

The rubber outsole uses strategically placed hi-abrasion rubber. Placed on the forefoot and heel, the rubber gives durability and protects from heel strikes over different terrain. The flex grooves encourage multi-directional movements.

Asics Gel Nimbus 22 For Women

Specs:

• Engineered Mesh Upper
• Adaptive Fit and Overlays
• Asymmetrical Lacing System
• Heel Clutching System
• FlyteFoam Propel and Midsole Technology
• Rearfoot And Forefoot GEL Cushioning Systems
• EVA Midsole
• AHAR Outsole
• Lateral Full Contact and AHAR Outsole
• Flex Grooves
• Trusstic System
• Weight – 310g
• Drop – 10 mm

Engineered Mesh Upper

Engineered mesh upper provides a breathable material for any kind of temperature. The perforated design allows air to circulate, so you never overheat. The adaptive fit supports the foot through the complete gait cycle. The upper can be tightened or loosened to allow for the natural motion of the foot. The heel exoskeleton and lacing system come together to give the ultimate comfort and fit. This anchors the foot and prevents in-shoe slippage.

FlyteFoam Midsole

ASICS flyte foam is its flagship technology. Asics have made their material 55% lighter than competitors. The layers give protection through shock absorption but also rebound and bounce. The patented compound takes the energy from your heel strike and transfers it to a spring in your next stride. The fast, springy bounce will help you to keep going without getting as tired. Between the foam is the signature gel cushion that adds to the bounce while cushioning the foot.

AHAR+ Outsole

The AHAR outsole is made from high-abrasion rubber. It gives excellent grip and traction while being as durable as possible, mile after mile. The superior traction makes the shoe safe and will help to prevent falls and injuries. The guidance trusstic technology in the midfoot is uniquely designed for the slimmer female foot.

New Balance Fresh Foam More v2 For Women

Specs:

• Engineered Mesh and No-Sew Application
• Wide Toe Box
• Traditional Lace Closure
• Cushioned Collar
• Fresh Foam Midsole
• Ground Contact EVA Outsole
• Hexagon Traction Pattern
• Drop- 4 mm.
• Weight- 223 g

Engineered Mesh Upper

New Balance Foam More gives your feet exceptional ventilation. Cool air permeates the shoe to make sure your feet stay cool, and sweat is eradicated. A no-sew material minimises the chance of irritation. At the same time, your toes have room to move in a wide toe box. But your feet are held securely in position by a traditional lace closure.

FreshFoam X Midsole

Fresh Foam technology lessens the pressure placed on the foot when running on hard terrain. The midsole moves and bends freely with the foot allowing for maximum comfort. This model has the thickest piece of Fresh foam than any previous shoe giving it sublime cushioning. 

Ground Contact EVA Outsole

Ground Contact EVA covers the sole giving this shoe both durability and grip. The hexagon traction pattern delivers a flexible and sticky grip.

Best trail running shoes for heavy runners

When pounding the pavements with urban views is gruelling and tiresome, head to the hills. If you live near the countryside, then don’t miss out on fresh air and nature. The time will pass more quickly, and it’s altogether more enjoyable. However, running through fields and woods, and on footpaths and trails requires a different kind of shoe that can cushion, grip, and support. Here are some of the best shoes for heavy runners for trail running.

Hoka Speedgoat 4 Trail Running Shoes

Specs:

• Breathable Mesh
• Overlays and Lacing System
• Lightweight Foam
• Wider Platform and Toe Box
• Vibram MegaGrip
• Multi-Directional Lugs
• Highly Durable Outsole
• Offset – 4mm
• Heel Height – 28mm
• Forefoot Height – 32mm
• Weight – 306g

Breathable Mesh Upper

The Hoka Speedgoat 4 features a new breathable and lightweight upper. It regulates the internal temperature so that feet can thrive. At the same time, the upper across the midfoot helps to lock the midfoot in place. 

Lightweight Foam Midsole

Inside the midsole of the Hoka Speedgoat 4 Trail Running Shoes, there is lightweight foam to give a cushioned and responsive ride. The foam is highly responsive as you run through uneven terrain. The foam also works to give you a lift and propel you forward. Similarly, it also acts as a shock absorber through challenging terrain. The forefoot gives a better fit for wider feet.

Vibram Rubber Outsole

The Vibram MegaGrip gives traction and grip on difficult terrain, whether it’s wet or dry. In addition, 5mm ‘stepped’ lugs deliver multi-directional traction. They are grippy and safe, whether you are running up or downhill. 

Saucony Peregrine 10 Trail Running Shoes

Specs:

• Mesh Upper
• Moisture Management
• Abrasion-Resistant
• Padded Tongue/Heel
• FormFit
• Traditional Lacing System
• PWRRUN
• PWRTRAC Outsole
• Aggressive Lugs
• Heel Stack Height – 28.5mm
• Toe Stack Height – 24.5mm

Breathable Mesh Upper

The Peregrine 10 has been made using mesh to keep your feet cool and dry. The mesh is both durable and abrasion-resistant. There’s material around the toes and mid-feet to protect against loose debris and bumps.

PWRRUN Cushioning

PWRRUN gives a smooth and comfortable ride over challenging terrain. The shock-absorbing material is soft and protects from injuries while reducing fatigue. The shoes are responsive with added spring to help you keep motivated.

PWRTRAC Outsole

The PWRTRAC outsole delivers maximum traction so that you can take on any type of terrain. It forms a strong connection with the surface to maximise transactions and keep you safe.

Frequently Asked Questions (FAQs) from heavy runners

What weight is too heavy to run?

There is no specific weight that is too heavy to start running. If you’re considerably overweight, make sure you see your doctor. He or she may carry out tests to check if you’re okay to begin running. If your doctor advises against running, then you can work out a walking program and diet to lower your weight until you can start running.

How many calories will I burn running?

When you start running, you’ll need to start slow. If you manage to run 4 miles per hour, that’s not a bad pace. It’s going to take you around six and a half hours to complete a marathon if this is your average pace. That’s pretty decent going. If you weigh 200 pounds or 15 stone, you’ll burn around 600 calories per hour. If you can step up your pace to five miles per hour (running a 12-minute mile and a marathon pace of five hours), then you’ll burn a massive 800 calories per hour. That’s a tremendous boost to a weight loss plan, so be encouraged! Around 81% of men and 65% of women will complete a marathon in 5 hours. There’s certainly no shame in coming outside these times.

Is running bad if you are overweight?

Running is not bad if you are overweight. On the contrary, if you are looking to shed some pounds, running can be an excellent choice. It’s a great calorie burner. Building a running routine into your weight loss plan can lead to much faster results. However, the more weight you carry, the more pressure is applied to the joints. This can lead to injuries, which is all the more reason to get the correct pair of running shoes.  

How long do running shoes last for heavy runners?

As a rule of thumb, runners should replace their shoes every 300-500 miles. This varies depending on the terrain, the natural gait of the runner’s step, and the runner’s weight. Heavier runners will tend to wear out running shoes quickly. Therefore, it’s likely that heavier runners may need to replace their shoes sooner than lighter runners. 

Some great calorie stats for runners:

Running is still a great sport even if you’re heavier. Just make sure you take the necessary advice from a health expert if needed and pick up the right pair of shoes before you start. If your marathon training is 30 miles per week, then you’ll be burning around 5000 extra calories. And when you build up to 50 miles per week, at a 12-minute mile, you’ll be burning around 8000 calories. A 200-pound person undertaking a 20-week marathon training build-up plan with an average of 40 miles per week will burn an amazing additional 128,000 calories. That’s enough to lose 36 ½ pounds or over 2 ½ stone! So, you’d be a much trimmer 165 pounds by race day! 

Summary

All the shoes detailed are a great choice, but shoes are individual. You can buy online or head to a specialised store where your natural gait can be analysed to further help in choosing the right shoes for you. Alternatively, you can video yourself running on a treadmill, go to YouTube and compare it with other gait analysis videos by some specialists. You can then order at the online store.

Best of luck with your training and marathon journey. Happy running!