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The 10 Best Lightweight Running Shoes to Help You Run a Faster Mile
Brooks’ Launch 9 and On Running’s Cloudgo are our top picks for their lightweight feel and exceptional performance
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John Honerkamp is an RRCA and USATF-certified running coach, celebrity marathon pacer, and recognized leader in the New York City running community.
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Rich Scherr is a seasoned journalist who has covered technology, finance, sports, and lifestyle.
Verywell Fit / Marcus Millan
Working to beat your personal record or run a faster mile? Lightweight running shoes allow you to run faster for longer. Unlike bulky sneakers, the best lightweight running shoes require minimal effort and muscle power to lift your feet with each stride. Indeed, research has shown that lighter shoes may help you run faster and more efficiently. A great option for marathoners, sprinters, or the everyday runner, lightweight running shoes help you feel quick and agile while still providing the support and protection your joints and feet need.
To find the best lightweight running shoes, we researched dozens of options from top-selling brands—such as Brooks, Hoka, and Asics—and evaluated them based on fit, comfort, cushioning, support, breathability, price, and more. For recommendations and buying tips, we sought expert advice from podiatrist Marlene Reid, DPM, FACFAS, and personal trainer John Gardner, NASM-CPT. We also had an RRTC- and USATF-certified running coach from our Review Board review this article for physiological accuracy and to approve any advice surrounding running tips and how to run safely.
What Are Lightweight Running Shoes?
Lightweight running shoes used to be paper-thin racing flats or barely-there minimalist shoes. Fortunately, today’s running shoes don’t sacrifice cushioning or support to save weight. Even well-cushioned stability shoes can be lightweight, thanks to new, ultra-light foams and materials.
Lightweight running shoes typically weigh under 9 ounces for men and 7.5 ounces for women, depending on your shoe size. While some lightweight shoes are sleek and springy for racing, others offer plush comfort for long distance runs or provide grippy traction for hitting the trails.
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Lightweight, responsive cushioning
Very breathable
Budget-friendly
Fit is a bit narrow for some
Limited colors in wide sizes
An all-around performer, Brooks’ Launch 9 shoe is lightweight yet supportive, which helped it earn our best overall pick for men. Suitable for treadmill or road running, it offers a flexible feel and responsive cushioning, all at a budget-friendly price. While the shoe is lightweight enough for speedwork and cross-training, it still offers the shock-absorbing cushion you need to handle long runs.
The mesh upper is incredibly lightweight, comfortable, and breathable, helping to keep your feet blister-free. We also like that the shoe’s sturdy outsole is constructed with silica, a durable and sustainable material. Plus, the brand added hints of reflectivity to this latest version, helping to keep you safe when running in low-light conditions.
Some wearers find the regular fit to be a bit narrow. But luckily, the Launch 9 comes in wide sizes (although color options are limited). Overall, it’s a comfortable, versatile option that’s great value for the money.
Key Specs:
Weight: 8.2 ounces | Drop: 10 millimeters | Cushioning: Soft but responsive | Materials: Mesh upper, rubber outsole
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Lightweight but supportive
Responsive
Roomy toe box
Not enough arch support for some
On Running’s Cloudgo running shoe is lightweight, yet highly responsive and supportive—making it an easy pick for our best overall for women. It’s a versatile option for all types of runs, from short interval treadmill workouts to longer distance road runs. The shoe’s underfoot cushioning feels soft without being too squishy—providing a smooth, responsive ride.
Meanwhile, the durable rubber outsole offers reliable traction that can handle slick surfaces and tight turns. The shoe’s engineered polyester mesh upper wraps around the foot for a secure and comfy fit, while the spacious toe box helps cut down on the risk of foot blisters.
Wearers also like the additional comfort and support of the padded heel collar and plush tongue, which you don’t always find in a lightweight running shoe. If you prefer a stiff shoe and need good arch support, On Running’s Cloudgo may not be the best pick for you. However, it’s a lightweight, springy option for neutral runners looking for a daily trainer.
Key Specs:
Weight: 7.5 ounces | Drop: 11 millimeters | Cushioning: Moderate | Materials: Recycled polyester upper, rubber outsole
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Responsive
Well-cushioned
Versatile
Sole not as durable as heavier shoes
Thin tongue
Hoka’s Rincon 3 is well-cushioned for excellent protection and shock absorption on long runs, but is still lightweight enough to handle faster paces on race day. The plush yet responsive cushioning, as well as the ultralight midsole, offer the ideal balance of comfort and springiness needed for logging high mileage.
Unlike some of Hoka’s bulkier shoes, the Rincon 3 has a more streamlined profile—without sacrificing the comfort and support that the brand is known for. A breathable mesh upper adds to the lightweight feel, while helping to keep feet cool during warm weather runs. The thin, asymmetrical tongue offers a secure and ergonomic fit, but some wearers wish it was a bit more plush.
Designed for neutral runners, the shoe features a curved, rocker shape that helps promote smooth turnovers and propels you forward. Like many lightweight running shoes, the rubber on the outsole is a bit shallow and not as durable as some of Hoka’s heavier models, like the Bondi 8. However, it’s less expensive than some sturdier shoes, so we think the Rincon 3 is a good value for a comfy, high-performance, lightweight running shoe.
Key Specs:
Weight: 7.7 ounces | Drop: 5 millimeters | Cushioning: Plush but responsive | Materials: Engineered mesh upper, rubber outsole
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Versatile
Responsive
Sleek, streamlined design
Some runners may prefer more cushioning
Material may be too thin for cold weather
Lightweight and versatile, Saucony’s Kinvara 14 is a great choice for road running, no matter how many miles are on your schedule. The shoe’s springy foam cushioning offers excellent shock absorption, while the mid-rocker shape helps to propel you forward. Plus, the outsole has strategically-placed rubber in high-impact zones, offering increased durability without adding a lot of extra weight.
Meanwhile, the shoe’s seamless engineered mesh upper molds to your foot, comfortably holding it in place. This updated version is more breathable than previous models, adding to the lightweight feel and helping to keep feet well-ventilated.
That being said, the shoe’s material is a bit too thin for running in very cold temps. Additionally, those who are used to a soft underfoot may prefer plusher cushioning. However, for road runners who want a lightweight, responsive shoe that works for a variety of distances, we think the Kinvara 14 is a solid pick.
Key Specs:
Weight: 6.2 ounces | Drop: 4 millimeters | Cushioning: Moderate | Materials: Mesh upper, rubber outsole
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Responsive
Sleek, streamlined design
Ultra-lightweight
May be too thin for very cold weather
Does not come in wide sizes
Brooks’ Hyperion Tempo is a neutral everyday training and racing shoe that’s lightweight and springy, while still offering reliable support and comfort.
Although it doesn’t have a carbon-fiber plate, like some other speedy shoes, its midsole (which is made of nitrogen-infused foam) offers exceptional rebound. The combination of plush comfort and responsiveness helps the shoe absorb impact during hard workouts, allowing for quicker recovery.
In addition to its streamlined, ultra-light design, the shoe is flexible and has a grippy outsole— making it ideal for racing and fast-paced workouts. It features an engineered mesh upper that’s flexible and breathable, so it works well for warm-weather running but may be too thin for extremely cold conditions.
Plus, the shoe’s outsole has strategically-placed rubber, adding to its support and durability. If you want a lightweight, responsive shoe for speed work and racing, we recommend Brooks’ Hyperion Tempo.
Key Specs:
Weight: 7.3 ounces | Drop: 8 millimeters | Cushioning: Moderate | Materials: Mesh upper, rubber outsole
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Good for speedwork or long runs
Excellent traction
Responsive
Thin tongue
If you don’t want to choose between a streamlined, fast racing shoe and a comfortable, supportive daily trainer, check out New Balance’s FuelCell Rebel v3. It’s light enough for speed work, supportive and cushioned enough for distance runs, and comfortable enough for everyday wear. The shoe’s foam cushioning delivers a springy feel that helps propel you forward, while the rubber outsole offers excellent grip.
We also love that they feel comfortable right out of the box, with no break-in period needed. The fit is sleek and snug, thanks to the engineered knit upper and gusseted tongue that keeps your midfoot secure as you’re running. Some users do note that the tongue feels thin, but that’s expected in an ultra-lightweight shoe like this one.
Whether you’re training for a marathon or adding cross-training to your workout routine, the bouncy, cloud-like FuelCell Rebel v3 is a great option.
Key Specs:
Weight: 5.8 ounces | Drop: 6 millimeters | Cushioning: Light and responsive | Materials: Engineered knit upper, rubber outsole
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Excellent traction
Storage area for laces
Roomy toe box
Not suitable for road running
Doesn’t come in wide sizes
Trail running shoes are not known for being lightweight and flexible, but Asics’ Fuji Lite 3 provides durability, grip, and performance you need in a trail running shoe, without the common stiness and bulkiness.
Made of at least 50% recycled materials, the shoe’s breathable upper offers a secure, comfortable fit. We also like that the tongue has a storage area, allowing you to tuck in your laces so they don’t come untied or snag on anything as you’re running. The shoe’s foam cushioning provides reliable shock absorption and comfort, without a lot of extra weight.
The Fuji Lite 3 doesn’t come in wide sizes, but the toe box is spacious so toes can splay out. This improves stability on uneven terrain and enhances overall comfort over long distances.
The grippy outsole is a bit tacky for pavement so, if you want a shoe that can be worn on the road and trail, this probably isn’t the best option. But if you’re adventuring out on loose soil, rocky terrain, or technical trails, Asics’ Fuji Lite 3 is the pick for you.
Key Specs:
Weight: 9.1 ounces | Drop: 4 millimeters | Cushioning: Plush | Materials: Engineered mesh upper, rubber sole
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Very stable and supportive
Durable
Versatile
Not suitable for high-arched or neutral runners
If you overpronate, or roll your feet inward when you run, you may have a tough time finding lightweight running shoes. Hoka’s Arahi 6 features extra support on the midsole’s inner side to combat overpronation or low arches without adding a lot of extra weight and stiffness.
Meanwhile, the shoe’s low-profile cushioning isn’t bulky or thick, while still providing good shock absorption and responsiveness. The flexible yet structured mesh upper allows for a secure, comfy fit. We also love that these shoes are versatile enough for short or distance runs, whether you prefer roads or the treadmill.
They also feature Hoka’s signature curved sole, which helps runners transition from heel to toe quickly, creating a smooth, efficient ride. Additional rubber zones on the outsole provide reliable traction, while adding to the shoe’s overall durability. Although it offers too much support for neutral runners, the Arahi 6 is a remarkably light and energetic shoe for those who need added stability.
Key Specs:
Weight: 9.3 ounces | Drop: 5 millimeters | Cushioning: Maximum | Materials: Mesh upper, rubber outsole
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Good support for flat feet
Durable
Excellent traction
Not suitable for high-arched or neutral runners
The Mizuno Wave Inspire 19 is a nice option for runners with flat feet looking for a lightweight stability shoe that’s supportive and responsive. We love that it has great arch support and shock absorption for long runs, but is flexible and bouncy for shorter, faster efforts.
Beyond the stellar support, the Inspire 9 Inspire offers maximum comfort and a smooth, responsive ride. It features two layers of foam cushioning, which provide a soft forefoot and a well-cushioned (but slightly firmer) heel. The breathable, flexible mesh upper keeps your feet dry and comfortable, even during long runs.
The Mizuno Wave Inspire works well for runners with flat feet who overpronate, but is not the best choice for high-arched or neutral runners. Overall, it provides reliable support and superior cushioning while still maintaining a lightweight, flexible feel.
Key Specs:
Weight: 8.6 ounces | Drop: 12 millimeters | Cushioning: Soft but responsive | Materials: Mesh upper, rubber outsole
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Lightweight, responsive cushioning
Excellent traction
Roomy toe box
Doesn’t come in wide sizes
May not work for heel strikers
Altra athletic shoes are known for their zero-drop running shoes, which keep the forefoot and heel on the same level, encouraging a forefoot or midfoot strike–a more natural running stride. Their Escalante 3 delivers a smooth and bouncy ride for long runs, but is also lightweight enough to pick up the pace for tempo runs and speedwork.
This updated version has been tweaked for even more comfort, with a more padded tongue and more secure midfoot. We love that the grippy outsole has more rubber than previous versions, helping to increase the shoe’s durability and traction for all types of surfaces and conditions.
The Escalante 3 doesn’t come in wide sizes, but it does feature a spacious toe box, which allows feet to splay and remain in a flat, natural position. If you’re a heel striker or are used to a much higher heel-to-toe drop, the Escalante 3 may be too drastic a change from your current shoe. However, if you prefer to run in zero- or low-drop shoes, it’s a durable, versatile, and comfy option.
Key Specs:
Weight: 7.7 ounces | Drop: 0 millimeters | Cushioning: Soft but responsive | Materials: Engineered knit upper, rubber outsole
How We Selected the Best Lightweight Running Shoes
To choose the best lightweight running shoes, we first spoke to two experts for their recommendations on what to look for in a quality pair of lightweight running shoes. With their advice in mind, we researched dozens of shoes from major running shoe brands and evaluated them for fit, comfort, cushioning, support, design, breathability, price, and more.
Our Experts
We spoke to two experts to understand the benefits of lightweight running shoes and what makes a running shoe truly lightweight. These experts also helped us identify key features to look for in quality lightweight running shoes.
- Marlene Reid, DPM, FACFAS, podiatrist at Family Podiatry Center
- John Gardner, NASM-CPT, personal trainer
What to Look For in Lightweight Running Shoes
Cost
High-quality, lightweight running shoes from trusted brands usually come with a premium price tag—although there are some bargains to be found. In general, you should expect to pay between $100 and $170 for a pair of high-performance running shoes that are lightweight but still durable and supportive.
Weight
Lightweight running shoes can range from about 6 to 9 ounces, depending on the shoe size. Shoes on the higher end of that range will most likely have some extra support or cushioning or a thicker outsole for trail running. New Balance’s FuelCell Rebel v3 is the lightest shoe on our list, at just 5.8 ounces.
Fit and Comfort
Regardless of the shoe’s weight, it’s important to make sure it fits properly for optimal comfort and performance. Running shoes should move with and not against your feet, so you shouldn’t be slipping or sliding in them, according to Dr. Reid. Look for a spacious toe box so your toes feel unrestricted and have enough room to splay out, she says. There should be at least a half-inch of space between your longest toe and the end tip of the shoe.
If your toes or feet overall need a little more room, look for lightweight shoes that offer wide sizes.
Terrain and Training Goals
Determining your training goals and where you’ll be running will help you choose the right pair for you, says Gardner. Do you typically run on the treadmill or outside? Are you looking for a fast shoe for racing? Do you prefer short, fast workouts or long-distance runs?
Lightweight shoes work best for speed workouts and racing, so you may want to opt for a heavier shoe if you only run long distance. And because they’re usually not as durable as heavier shoes with thicker cushioning and soles, lightweight shoes will last longer if you use them on the treadmill or a smooth surface, like a track.
Cushioning and Support
Some of the best materials used for cushioning, such as EVA foam, are naturally lightweight. This means that running shoes can offer plenty of comfort and support without a lot of added weight. The amount of cushioning you want in a shoe will depend on personal comfort and needs. Lightweight shoes are often used for speed work, which typically requires less cushioning, Gardner says. Distance runners need more padding for good shock absorption and support, so some lightweight shoes might not be the best option for them.
You should also consider your weight, as heavier runners need more cushioning for impact protection since they are hitting the ground with more force than lighter runners. And if you’re used to highly-cushioned and supportive footwear, be cautious if you opt for very thin racing flats or minimalist shoes with very little support, says Dr. Reid. Running without the proper cushioning or support to correct for excessive motion could lead to injuries.
Durability
One of the drawbacks of lightweight running shoes is that they’re made with lighter, thinner materials, so they may not offer the same durability as heavier models. Like most high-quality running shoes, they should last about 300 to 500 miles. However, lightweight shoes may start to show wear and tear on the lower end of that range.
In general, trail running shoes (even lightweight ones) will have a more durable and sturdy sole that can handle rougher terrain, so be sure to opt for those types of shoes if you frequently run off-road.
Benefits of Lightweight Running Shoes
One of the biggest advantages of lightweight running shoes is that they require slightly less muscle power and effort to lift your feet with each stride. The reduction in energy expenditure can result in faster times and reduced fatigue, making them an excellent choice for speedwork, races and long distance.
Additionally, the low-profile cushioning in lightweight shoes may encourage a lower impact forefoot or midfoot strike. This may lead to less pounding and better joint protection when running.
Frequently Asked Questions
Why are lightweight shoes better?
The best running shoes for you depend on your needs, preferences, and goals—so lightweight shoes are not necessarily better than heavier ones. However, there are some benefits to running in lighter shoes. You’ll expend much less energy if you carry less weight on your feet, so you won’t fatigue as quickly.
Wearing lightweight, flexible shoes can help you run faster than heavier, stiffer shoes. Some runners opt to do longer runs in heavier training shoes and then switch to lightweight shoes for speed workouts and racing.
Can lightweight running shoes prevent injuries?
Generally, wearing heavier running shoes with firm support and plush cushioning will offer better protection against common overuse running injuries, such as plantar fasciitis and Achilles tendonitis. Highly cushioned shoes provide good shock absorption, helping to protect your joints.
That being said, some lightweight running shoes offer stability features that overpronators need to prevent excessive motion. And many have ample cushioning to provide impact protection for runners who have high arches and need a soft, flexible midsole.
Do lightweight running shoes last as long as heavier shoes?
Lightweight running shoes are generally made with thinner, less dense materials that aren't as durable as those that make up heavier shoes. Running shoes with plusher cushioning, thicker upper materials, and more substantial outsoles will offer more resistance to normal wear and tear.
Most running shoes last for approximately 300 to 500 miles before they lose their cushioning and support, but lightweight running shoes are typically on the lower end of that range. To run comfortably and reduce your injury risk, check your shoes regularly for signs of wear.
Can I use lightweight running shoes for other types of exercise?
Yes, lightweight running shoes can be used for other types of exercise, like walking, cross-training, or strength training. Lightweight trail running shoes can also be used for hiking. However, keep in mind that lightweight running shoes may not offer the same stability and durability as heavier shoes that have more supportive cushioning and more durable soles.
Why Trust Verywell Fit
Christine Luff, ACE-CPT, has more than 20 years of experience writing and editing health and fitness content and product recommendations. As a certified personal trainer, running coach, and avid runner, she’s always researching and testing running shoes. She likes to wear lightweight running shoes for racing 5Ks to marathons and one of her favorites is the Brooks Hyperion Tempo.
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