How Much Do Running Shoes Weigh? the Pros and cons

Running shoes come in many weights depending on the shoemaker and the size of the shoe. Based on averages released by Nike running shoes weigh between 184-368g (0.4-0.85 pounds). In this definition, they define shoes as ‘light’ or ‘heavy’ based on their weight. 

We all wear shoes, right? Yet so often, we think little about what they may weigh. Regardless of how silly you may think a question may be, this one is a simple yet important one to pose. But how so? It’s quite simple. Shoes don’t just protect our little toes from the cold and nasty knocks, but also the health of our feet, and posture.

For professional athletes and casual runners, a good shoe weight is no different. Whoever you are, you may wonder what is the ideal shoe weight or how much normal running shoes weigh. Rest assured, friend, I’m here to ease your curious mind with a host of information about the very subject. 

I’ll teach you about how much running shoes weigh (in kgs and pounds) and offer a handy way to help you pick the perfect fit. How great this that? A look at the pros and cons of light and heavy shoes followed this. So, trust me when I tell you I know a thing or two about shoes. You’ll be a real expert after this!

How Much Do Running Shoes Weigh?

Cutting right down to the chase, how much do running shoes weigh? Well, many factors come into play when answering this question. As both of us know, shoes come in all shapes and sizes (the same as their wearers). Of course, to answer this question simply let’s look at average shoe weights. That way we can get an idea of how your favorite pair compares to others. 

A useful resource for this question is the shoemakers themselves. Nike defines two types of running shoes, light, and heavy. The difference? Light shoes weigh less than 227g (0.5 pounds), while heavy shoes weigh 300g (0.66 pounds) or more. But shoe weights vary from a range of 184g to 386g (0.4-0.85 pounds).

Running Shoes Weight Calculator

Before I take you on a tour of the pros and cons of shoe weight, you’ll want to figure out exactly how to weigh your shoes. Allons-y! Weighing shoes is easy and simple. This is because you can do it all on your own and with online tools it’s even simpler if the current shoes are right for YOU. 

Running Shoes Weight Calculator

Don’t be like me when I once wore too-big shoes and nearly tripped over my toes into mud (on more than one occasion). So get a scale-out, put the shoe on it, and record the magic numbers to classify if it’s a light or heavy shoe. This information may be useful for you to have on hand as we discuss the pros and cons of both light and heavy shoes. It’s as simple as that!

Pros and Cons of Lighter Running Shoes

Trust me when I say that there are so many benefits to knowing how much running shoes weigh. You can pick the exact shoe you want for the type of problem that you want to overcome. This is very true if you find yourself the loving owner of a light running shoe! A light shoe has many benefits that give you a natural advantage. Of course, it would be silly of me to not also point out there are some cons to not having weight. So let’s list them, shall we?

The pros of light running shoes:

  • Improved running performance: You feel like a little speed unit.  An unstoppable force all the pros of lighter footwear combined. Even just walking to work without the excitement of the race feels like you’re in a marathon.
  • Move quicker and more efficiently: There is just something so incredible about feeling like you can move fast.  All because you have on a light set of well-fitted running shoes! You can move fast, but you can also dodge any bullet that the day throws at you.
  • Less strain on leg muscles: It isn’t just your feet that will thank you is your legs as well. This is because they have less weight to pull up! If you are on your feet for long periods sometimes the best thing you can do for your leg health.
  • More feedback from the ground: Lighter shoes put less space between you and the floor. So it makes it easier to get that extra push (or it seems like it) which will help with the final push for the finish line.
  • Feel light: I believe the best thing about light shoes is the fact they feel light like clouds. You never feel you have to make much effort to get from A to B when you wear them. 

The cons of light running shoes:

  • Less cushioning: One way that shoemakers reduce the weight of shoes is through a lack of cushioning. Now this is great in some ways as it makes the shoes lighter, but for someone like me who has foot problems, it’s less so. I have light flat feet and it can cause my feet to get sore after short stints on my feet. So if you have flat feet then light shoes maybe not the right fit for you.
  • Made of thin and lightweight materials: In the quest to reduce weight, light shoes are slightly let down by their durability. Although by no means does that make them subpar. Their thin materials just can’t handle the same beating as heavier shoes. 

Pros and Cons of Heavier Running Shoes

Now friend its time to take a closer personal look at heavier running shoes. You saw that lightweight shoes have many pros that make them a popular pick for those that like to feel fast. However, how do the benefits on the opposite side of the court compare? Let’s find out.

The pros of heavy running shoes:

  • Protection from injury: Heavier running shoes owe weight to more features that protect the foot from injury. Your feet are unlikely to be skewered by a nail any time soon!
  • Built for larger runners: Bigger runners like myself need heavy shoes to contain all that fun. So, with all that extra weight, shoes need to be designed to hold it all in place. 
  • Durable: Because of the thick material heaver running shoes are more durable and can take more hits. We all love shoes that protect our soft feet from getting poked by a needle!
  • Better heel and foot stability: I love light shoes, but for anyone like me that has heel issues heavy shoes are better for foot health. They hold your foot securely in place and give you the support to get through that race!
  • Cushioning: Heavy shoes are also exceptionally soft despite that extra weight. They are designed to reduce stress and impact from running on hard surfaces. No wonder they have all that extra weight!

The cons of heavy running shoes: 

  • Bulky: One reason why a lot of us may prefer heavy shoes is the fact they have all that extra weight. I find it a lot harder to dance on my tippy toes (as an example) because it maintains its form holding the foot well in place.
  • Heavy: The extra weight also increases the load our legs must take. This may be a deciding factor in why a runner may choose lighter shoes as it reduces the drag. I imagine this is a major factor why a lot of flat-footers continue to wear light shoes. Who cares about all that support when you can run FAST? 
  • More energy while running: With the main cons of heavier shoes is the fact they’re heavy and bulky. So, it’s no surprise that they require more energy to run in them. Of course, that doesn’t mean heaver shoes are automatically inferior to lighter ones. It’s just sometimes extra protection requires sacrifices for a more comfortable run.

How to Find the Right Balance Between Light And Heavy Running Shoes

So let’s weigh all the facts on a scale of our own. Based on what I’ve shown you there are clear benefits to having either light or heavy shoes. So how do you find the right balance between light and heavy running shoes? Let me show you!

I should note that there isn’t one shoe that is better than the other. And if you can’t decide there is a way to have the best of both worlds as Hannah Montana once said. How so? Well, friend, it’s as simple as this: shoe weight comes in a scale—so why not find one in the middle? By picking a shoe that fits the middle you can have a shoe that isn’t too heavy or too light. So give it a go and see if this new way of running opens your eyes. 

Of course, if you prefer to keep it simple you can own many types of shoes like most of us on the planet.  You can have two (or three) shoes that give you the benefit of picking a heavy or light shoe for a run.

A heavy shoe offers great support for your feet while also being durable. A light shoe gives great freedom of foot movement while being lighter. Both offer benefits that cannot be understated, but what is the better choice for runners? It all comes down to what YOUR heart desires. 

Half of picking what shoes I’ll wear comes down to comfort and the health of my feet. You can choose either, but heavy shoes are better for your foot health if you have certain conditions. So even if you have both sorts, it’s always important to keep this in mind when deciding between light or heavy for a run.

I’ll be honest when I say that to find the right balance between light and heavy running shoes in life it’s best to do you. If you like those cute little light pink shoes for that twenty-four-hour race? Rock those shoes hard, sister! If you have a foot condition, but you just can’t stand tight heavy shoes? Wear those light blue Nikes that have just come out.

So finding a balance of shoes comes not just from picking one or the other, but finding a shoe that does both. OR (as I would suggest) have more than one shoe in your wardrobe that is there ready to suit your needs at a moment’s notice.

light running shoes

Can Lighter Shoes Prevent Injuries?

Although I’ve shown that heavy shoes protect your feet well, can our light friends protect your feet as well? Of course, wearing shoes is much better than wearing none at all. In all seriousness, light shoes are great at reducing most injuries. Take, for example, if the shoe is made of light rubber with grippy soles. It will reduce slippage and prevent hurting yourself in the rain.

Are Heavier Shoes More Durable?

It’s well-known that heavy shoes are more durable than light shoes because they have more material there. Often made of thick-weight rubber to ensure additional support for the wearer. An example is seen on the soles which are thicker and thus can take more wear before it needs to be replaced. Thinking about these benefits makes you see why many runners swear by their heavy shoes.

What Weight Range Should I Consider for Long-Distance Running?

The ideal shoe weight range for running comes down to the person asking the question. This is impacted by the sex, size, and age of the person, as well as their tastes. But for me? I’d go for a middle-range size for a bit of durability and protection, as well as a good balance of speed and flexibility. You need both as a long-run needs good footwear to have a good time!

Do Shoe Weight And Size Correlate?

So, far we’ve talked about shoe weights, but not so much about foot sizes. Does the weight of our shoes have a massive influence on our size? Yes, of course! If you have larger shoes, they will be a lot heavier than a person who has smaller shoes. This extra material means that by logic the overall weight of the shoe will also be larger. So, when you look at average shoe weights it’s always a good idea to look at shoe size as well. 


There you have it, the answer to your questions about how much shoes weigh. So, wear your favorite shoes and go for that run already! Although before you go, friend. You could give us a nice little follow and tell us your thoughts about this topic before you pop out? Already have? Check out more of the posts like this and I look forward to our next engagement.

Leave a Comment