Racing flats

Racing flats, or simply flats, are lightweight athletic shoes designed for "long distance" track and field, cross country, and most often, road races. They differ from normal training shoes mainly by the lack of a substantial heel (hence the name).

Flats are more lightweight than regular running sneakers so they do not last as long. Their soles get worn down faster and therefore they have shorter natural lives.

They are mostly sold as "for use up to 10k", but are used by some runners at any distance, including ultramarathons.

Racing flats have only small or no heel lift, and little padding or support. They allow a prepared athlete to use their natural foot strength, elasticity, and proprioception to run quickly.

A typical flat consists of a nearly flat sole, and a minimal upper to hold it onto the foot. Frequently the thin insole is glued in place to reduce movement and weight. The uppers are often mesh so that moisture can escape, even on crosscountry variants.

Racing flats vary in weight, ranging from 230g (7-8 oz) down to the mere 70g (2.46 oz) of the women's New Balance 5000.

Before the invention of the Nike shoes in the 1970s, all runners used flats because that was the only shoe available for road running.

However, because the lack of support and cushioning in racing flats, they are typically not recommended for use by beginner runners or those who are not competing because of their lack of lower leg/foot strength. As an athlete progresses with their training, they will be able to use racing flats more safely and effectively.

Studies have suggested that some running injuries can occur as a result of the significant arch support and cushioning found in "traditional" running shoes. As a result, a growing number of runners train and race exclusively in racing flats, other minimalist shoes, or barefoot. This trend is known as minimalism. Running with minimalist shoes is also useful to strengthen important muscle groups and improve running technique.

Popular examples of racing flats include the Saucony Type A6, Saucony Fastwitch 5, Merrell Road Glove, Nike Zoom Streak, Nike Zoom Marathoner, Nike Lunaracer, Nike Flyknit Racer, Nike LunarSpider, Nike Mayfly, Adidas Adizero PR, Adizero RC, Asics DS Racer 10, Asics Piranha SP 4, Puma Taper, Mizuno Wave Universe 5, and numerous others.

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