The best lightweight running shoes for warm weather training, according to podiatrists

CNN

a day ago

When you're looking to beat the heat, hit a personal record or even just meet your step count for the day, swapping your sandals for lightweight running shoes is one of the best exercise ideas to help you stay active in the summer heat. And while selecting the perfect lightweight running shoes for your purposes — be it trail running or strolling — can feel daunting, a few careful considerations from the pros are all it takes to help you breeze through your summer cardio sessions with ease.
We tapped board-certified podiatrists to find out exactly what to look for in the best lightweight running shoes for warm weather training, along with the specific models they recommend shopping for a smoother run, walk or jog this summer.
Brooks Women's Launch 10 Neutral Running Shoes
'For patients who are into running […] I recommend Brooks' Launch 10 neutral running shoes,' said Dr. Michael Nirenberg, clinical and forensic podiatrist at Friendly Footcare in Indiana. With these sneakers, you can expect their breathable knit uppers to keep your feet dry during long-distance runs, as well as their traction-heavy rubber outsoles to keep you stable on all terrains.
Brooks Men's Launch 10 Neutral Running Shoes
The best part about these breathable running shoes? Their lightweight cushioning allows for quick transitions so you can stay comfortable and dry while maintaining speed. For an even more lightweight and responsive feel, Brooks just launched the Launch 11 that'll help launch you to new personal records with improved stability thanks to its lower heel-to-toe drop. Brooks Women's Glycerin 21 Road Running Shoes
'I recommend these because they are lightweight, have a wide toe box and provide good stability,' Nirenberg said. 'They're not too firm or rigid, yet also not too soft, providing a good mix of support and flexibility. I joke they are the Goldilocks of running shoes!' With their responsive and plush fit, the updated Glycerin 22 is also a smart low-bulk bet.
Brooks Men's Glycerin 21 Road Running Shoes
In our roundup of our favorite Brooks running shoes, we call out how perfectly suited these lightweight running shoes are for everything from a quick treadmill run to a several-mile-long training session ahead of race day. New Balance Women's FuelCell Rebel V4 Running Shoes
Dr. Adenike Sonaike, a podiatrist with Baker Street Health in Motion in Fair Lawn, New Jersey, loves these lightweight running shoes. These daily trainers by New Balance are by far the most lightweight out of her picks at around 168 grams in the average size, she said. Synthetic mesh uppers help keep the weight down so you stay light on your toes (and dry too).
New Balance Men's FuelCell Rebel V4 Running Shoes
Opting for these running shoes is a solid bet in high temps when you need some extra breathability and performance. The brand's signature FuelCell foam combines PEBA and EVA technologies, and will help provide the fuel you need to stay propulsive during your daily run, be it a recovery jog or sprint intervals (sprintervals?).Puma Women's Velocity Nitro 3 Running Shoes
If you experience excessive inward rolling of your heels, you may benefit from stability shoes from Puma's Nitro stability line to promote better alignment. Before your next warm weather run, be sure to grab Sonaike's lightweight pick for a smoother and more stable stride.
Puma Men's Velocity Nitro 3 Running Shoes
These stabilizing sneakers are free of extra bulk and instead offer stability at the heels along with breathable engineered mesh uppers and grippy rubber outsoles for further control as you crush those miles.Nike Women's Vaporfly 3 Running Shoes
You'd be hard-pressed to find shoes that offer this level of propulsion and lightness, but that's exactly what these Nike beauties achieved when we tried them. We appreciate not only their full-length carbon fly plates for a smooth and snappy stride but their flared midsoles for a touch of extra stability in featherlight shoes that weigh around 165 grams each.
Nike Men's Vaporfly 3 Running Shoes
While the Vaporfly 3 sneakers for men technically shine during race day, you'll find yourself reaching for them on the hottest of days, thanks to their "barely there" Flyknit uppers and offset laces that won't further squeeze your insteps. You can upgrade your running game with the newest iteration of the shoes, the Vaporfly 4, designed with even lighter midsoles, outsoles and uppers than its predecessor.Puma Women's Deviate Nitro 3 Running Shoes
Our experts agree nitrogen-infused foam is the key to keeping it light, so it's no surprise these Puma kicks are one of Sonaike's favorites. They're designed with nitrogen-infused foam midsoles and breathable uppers to make outdoor interval, tempo or long runs this summer a true walk in the park.
Puma Men's Deviate Nitro 3 Running Shoes
While these lightweight running shoes will make you feel like you're floating on clouds, they come at a reasonable price point compared to the competition. Running shoes that feature carbon footplates for more efficient energy return are hard to find for under $200. Brooks Women's Hyperion 2 Road Running Shoes
Got a need for speed? Don't sweat it. These Sonaike-endorsed sneakers have you covered this summer. Adding 4 more millimeters of cushioning than their predecessor had helps absorb impact during snappy runs while breathable uppers prevent foot sweats.
Brooks Men's Hyperion 2 Road Running Shoes
With an average weight of around 200 grams each, these lightweight running shoes help you go the extra mile even in peak summer temperatures, helping you mitigate foot sweat that can contribute to chafing and blisters.Hoka Women's Clifton 10 Running Shoes
The new-and-improved version of these editor-loved shoes is a year-round favorite for a reason. They provide unmatched comfort through impossibly plush midsoles, they fare well during both strength and cardio workouts, and they feature Hoka's signature rocker bottoms for smooth, efficient heel-to-toe transitions. Read our review
Hoka Men's Clifton 10 Running Shoes
If you're looking for a lightweight pair of running shoes to beat the heat (and personal records), look no further than the Clifton 10, weighing in at just over a pound for the pair. Boasting an additional 3 millimeters of stack height over the previous model, the Clifton 9, you'll experience plush landings and improved comfort.Altra Women's Experience Flow Road Running Shoes
These aren't your run-of-the-mill lightweight running shoes. Clocking in at around 200 grams per shoe, these Altra runners will keep you feeling both light and dry on your feet. They boast the brand's signature wide toe boxes to accommodate swelling associated with skyrocketing temperatures or any foot deformities.
Altra Men's Experience Flow Road Running Shoes
The Altra Experience Flow running shoes offer ample breathing room, giving your toes extra room to splay, which helps you stay stable with every step. A low heel-to-toe drop creates a barefoot feel — perfect for enhancing your stride if you experience underpronation.On Women's Cloud X 4 AD Training Shoes
Clocking in at a featherlight 220 grams per shoe, these plush On Cloud X 4 AD shoes will have you floating on a cloud. Their allure lies in their elasticated laces that don't require tying, so you can race out the door for your next run or outdoor HIIT class.
On Men's Cloud X 4 AD Training Shoes
In these light and breathable running shoes, engineered mesh uppers keep feet cool and dry while roomy toe boxes help account for foot swelling. Plus, their signature pillowy CloudTec will keep you comfortable even in grueling temps.Saucony Women's Endorphin Pro 4 Running Shoes
At just 185 grams per women's shoe and 212 grams per men's, you'll wonder if you're wearing anything at all in the Endorphin Pro 4 — and that's exactly what you want when additional layers feel cumbersome under the sun.
Saucony Men's Endorphin Pro 4 Running Shoes
Thanks to their carbon plates, speeding through personal records will feel like child's play in these lightweight running shoes. Integrated tongues and heel liners help prevent chafing and foam-heavy midsoles provide unparalleled responsiveness without contributing to extra weight. Weight
When looking for the best lightweight shoes, it helps to identify a specific weight range to reduce bulk and improve comfort during hot weather. 'I consider a running shoe to be lightweight if it's less than or around half a pound (225 to 250 grams),' Nirenberg said.
Breathability
Sweaty feet can ruin a successful workout during the summer. Ensure your comfort (while warding off related conditions like athlete's foot) by opting for breathable fabrics. 'Materials for lightweight running shoes have become quite advanced now, and you should look for a shoe with fabrics engineered to allow for better airflow in order to help keep your feet cool during long runs,' Nirenberg said. Mesh and lightweight knit materials are popular choices to reduce perspiration while you work out.
Durable uppers
Your lightweight shoes for training shouldn't be flimsy but, instead, boast firm uppers, according to Sonaike. 'This will give stability regardless of the thickness of the sole,' she said.
Cushioning
For comfort and podiatric health, cushioning for shock absorption is your best friend when it comes to lightweight running shoes, according to Nirenberg. 'New foam technologies are now being implemented into running shoes,' he said. 'Look for a shoe with lightweight foam cushioning that can reduce the impact, which is especially important for runners who are heel strikers.'
Structure
Don't sacrifice structure for light weight. Sonaike said the shoe shouldn't bend easily in half. 'It should have some midfoot structure and should bend mostly at the toes,' she said.
The following FAQs have been answered by podiatrists Dr. Michael Nirenberg and Dr. Adenike Sonaike.
What are lightweight running shoes best for?
What are lightweight running shoes best for?
Lightweight running shoes are best for speed training or fast-paced workouts like sprinting or interval training, Nirenberg said. They're also suitable for long-distance walks in warm climates, according to Sonaike.
Do lightweight running shoes have comfortable cushioning?
Do lightweight running shoes have comfortable cushioning?
According to Sonaike, many brands offer thicker soles for shock absorption or inject nitrogen into the foam of their soles to keep the shoes feeling lightweight without sacrificing cushion.
What time of year is the best to wear lightweight running shoes?
What time of year is the best to wear lightweight running shoes?
Lightweight running shoes fare best in hot and humid weather since they help keep feet dry, according to Nirenberg. If you decide to wear them year-round, be sure to assess the treads of the shoes for slip resistance as well as the upper fabric knit for warmth during winter months, Sonaike said.
We consulted the following experts to gain their insights on selecting the best lightweight running shoes for warm weather workouts.
Dr. Michael Nirenberg, clinical and forensic podiatrist at Friendly Footcare in Indiana
Dr. Adenike Sonaike, a podiatrist with Baker Street Health in Motion in Fair Lawn, New Jersey
CNN Underscored has a team of skilled writers and editors who have many years of experience testing, researching and recommending products, and they ensure each article is carefully edited and products are properly vetted. We talk to top experts when applicable to make certain we are testing each product accurately, recommending only the best products and considering the pros and cons of each item.
Contributing editor and writer Marissa Miller has 15 years of experience testing and reporting on all things health and wellness, while also serving as a certified personal trainer from the American Council on Exercise with a specialization in orthopedic exercise. For this article, she spoke to two podiatrists to gain their professional insights on how to choose the best lightweight running shoes to invest in for warm weather workouts.