Need for Speed: 10 Best Tempo Running Shoes for Fast Workouts
The best tempo running shoes are cushioned, fast and responsive all in one tidy, lightweight package. Gear up to put the pedal to the metal.
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The uptempo shoe plays an important role in your rotation. It's the Goldilocks. Not as harsh and specialized as a race day shoe, not as plush and versatile as a daily trainer—but somewhere in the middle, fast enough to tackle the toughest paces in your workouts and comfortable enough for those long tempo efforts. And depending on your training program, you may want a tempo shoe that skews lean and mean for those shorter intervals or cushioned and bouncy for those marathon pace behemoths. We've got all your options covered below.
The Best Tempo and Speed Running Shoes in Summer 2023
Over the last two years, super foams and plates have been trickling down from race day shoes to tempo workout shoes, introducing loads of new tech and experimental platforms to training shoes. The best tempo running shoes are now cushioned, fast and responsive all in one tidy, lightweight package. Many have a rockered curvature underfoot, encouraging rapid transitions through the gait cycle and fast toe-offs.
To find the best options on the market, we looked at speed-oriented options from all the top brands. Some of these can handle faster daily training runs, but we've only included shoes that you wouldn't reach for on your fastest race efforts. Here are the 10 best tempo shoes for runners this summer.
1. Endorphin Speed 3 ($170): Best Overall Tempo Shoe
The Saucony Endorphin Speed 3 is a comfortable and fast daily trainer–uptempo hybrid. It has a lightweight, race-like upper that's also padded and stretchy enough for comfortable daily use. The ride is soft, bouncy and cushioned from Saucony's excellent PWRRUN PB foam, also seen in the brand's Pro 3 marathon racer. A nylon plate in the midsole reinforces the platform and adds a touch of stability and responsiveness for faster efforts without feeling as strident underooft as a carbon plate. The one downside to the Speed 3 is that because it skews soft and comfortable, powerful or faster runners (think sub-1:30 half marathon) may appreciate a firmer ride for their faster sub-marathon pace workouts.
Pros
- Bouncy ride that's also forgiving
- Comfortable and airy upper
Cons
- Too soft for faster runners' fastest workouts
- Outsole rubber coverage is just OK
Saucony Endorphin Speed 3
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2. ASICS Superblast ($200): Best Tempo Shoe for Long Marathon Paced Sessions
If your tempo workouts are long and your mileage is high, the ASICS Superblast is the tempo shoe for you. The Superblast is a non-plated max stack trainer with a responsive and cushioned ride—while the 45mm dual-foam midsole suggests that this is a plodding cruiser, don't let the looks deceive you. One of the foams in the mix here is ASICS' FF Turbo, the same compound in the brand's racing options, the Metaspeed Sky+ and Metaspeed Edge, which provides a fast and snappy toe-off experience. The other foam used is FF Blast Plus, a softer and more forgiving compound which balances out the ride. One note of caution: even though the foam is more responsive than other max-cushioned shoes, it can still feel like a lot of shoe if you're not used to tall stack heights. The foam also requires a ~50 mile break-in period.
Pros
- Can handle everyday running as well as tempo workouts
- Fun ride once broken in
Cons
- Price is high for non-plated shoe
- High stack of foam takes time to break in and is an acquired taste
ASICS Superblast
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3. Adidas Takumi Sen 9 ($180): Best for Short Repeats and Intervals
The Takumi Sen 9 is positioned by Adidas as a short road race shoe for tackling 5ks and 10ks, but we've found it's best for workouts where you'll be ripping off repeats at those short distance race paces: 400s, 800s, mile repeats. With carbon robs and modest 33mm stack of bouncy and responsive supercritical TPE Lighstrike Pro, the Takumi Sen has a lightweight, razor-like feel on foot. The Continental rubber on the forefoot provides traction for enhanced toe-offs in wet and dry conditions, and a snug, paper-thin upper locks the foot in place. It's not the most comfortable on-foot experience, but it's rocketship fast. If you want the sensation of pure running, this is the shoe for you.
Pros
- Feels lightning fast on foot with lightweight construction and streamlined upper
- Continental rubber outsole
Cons
- Not comfortable at warm-up and cool-down paces
- Extremely snug upper
4. Nike ZoomX Streakfly ($160): Best Tempo Shoe from Nike
Similar to the Adidas Takumi Sen, the Streakfly is Nike's dedicated 5k and 10k racer that's also great for tempo work. The Streakfly uses the same soft and responsive ZoomX Pebax foam that's in Nike's top-tier marathon racers, the Vaporfly Next% 3 and Alphafly 2. Here, there's a lower stack than in those marathon racers and a midfoot shank (partial carbon plate) instead of a full-length FlyPlate. The result is a ride that's softer, more flexible and has more ground feel than in the traditional super shoes. The Streakfly is best for track workouts and shorter sessions, where the lack of cushioning and ground contact sensation won't be a negative.
Pros
- Lightweight and bouncy from Pebax ZoomX foam
- Soft and flexible ride
Cons
- Limited rear outsole coverage not great for heel strikers
- Too soft for some runners and for long workouts
Nike ZoomX Streakfly
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5. Hoka Mach 5 ($150): Best Tempo Shoe from Hoka
The Hoka Mach 5 is a non-plated, speed-oriented trainer with a supercritical foam that provides a bouncy and responsive ride. To save weight and streamline the running experience, the Hoka foregoes a rubber outsole and instead leaves the bottom layer of EVA foam exposed. This provides a light and snappy underfoot experience but will also decrease the shoe's durability over the long term. The Mach 5 is a great option if you don't want to manage a large rotation of specialized shoes and would prefer a single shoe that can handle the versatile demands of training. Because there's no plate, the ride is more forgiving than other tempo shoes, comfortable enough to be used for daily training and recovery runs (although this will wear through the exposed bottom foam quicker).
Pros
- Versatile ride
- ProFly+ foam is Hoka's best training foam to date
Cons
- Limited rear outsole coverage not great for heel strikers
- No outsole rubber
Hoka Mach 5
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6. Puma Deviate Nitro 2 ($160): Most Durable Tempo Shoe
The Puma Deviate Nitro 2 uses a whole bag of tricks to accomplish its speedy mission: it combines a dual-density midsole of EVA foam and supercritical foam with a carbon composite plate. This result is a soft and supportive underfoot experience plush enough for daily training and responsive enough for tempo sessions and speed workouts. The outsole rubber is Puma's famously grippy PumaGrip compound, which provides extra tack for the rainiest of workout days—and will protect the foam from abrasion and help this shoes last hundreds of miles.
Pros
- Generous PumaGrip rubber outsole
- Affordable for a carbon-plated shoe
Cons
- Plate can make platform feel too stiff
- Not suitable for runners who need stability
Puma Deviate Nitro 2
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7. Tracksmith Eliot Runner ($198): Most Fashion-Forward Trainer for Tempo Workouts
The Tracksmith Eliot Runner, the Boston-based running boutique's first crack at a bespoke running shoe, has a sleek look and firm ride best for faster daily miles and tempo session. The midsole uses a unique dual-density super foam setup, with a thick sockliner of soft and bouncy supercritical PEBA atop the core layer of standard Pebax. Tracksmith positioned the Eliot as a daily trainer, but we've found the firmer feel to be best for those steady uptempo miles at marathon pace or faster. This is also a great travel option if you're taking a quick one-nighter business trip and only want to pack one shoe, as it performs will on the treadmill, looks great in the airport and is plenty comfortable on foot for walking.
Pros
- Has style in spades
- Great step-in feel and walking comfort from supercritical PEBA sockliner
Cons
- Responsive lower layer of foam can feel stiff at slower running paces
- Price
8. Altra Vanish Tempo ($170): Best Zero Drop Tempo Shoe
If you're looking for a zero drop shoe that can handle your fastest of training paces with ease, the Altra Vanish Tempo is your golden ticket. It has a thick 33mm stack of supercritical EGO PRO foam underfoot, which provides a bouncy and responsive underfoot experience. Instead of using outsole rubber, the Vanish Tempo has a layer of EVA foam covering a good portion of the EGO PRO. This lets the bouncier foam shine through without getting dampened by a thick covering of rubber. The one downside is that the lack of a plate here compared to its racer counterpart, the Altra Vanish Carbon, leads to a forefoot feel that can be slightly soft for some runners.
Pros
- Comfortable upper
- Soft and bouncy EGO PRO foam
Cons
- Toe-off can feel soft for some runners
- Zero drop platform isn't the fastest feeling
Altra Vanish Tempo
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9. Saucony Endorphin Shift 3 ($160): Best Tempo Shoe for Heavy Runners
The Shift 3 is the supportive and structured training option in Saucony Endorphin range, which also includes the Speed, Pro and Elite. The Shift has a tall stack of Saucony's firm and responsive PWRRUN foam, which is great for heavier runners who may find other non-plated uptempo options too soft and squishy. There's a generous forefoot rocker, which makes picking up the pace easier, and a plastic heel clip around the back for added stability. The construction of the shoe and the density of the PWRRUN foam combine to make this a top choice for heavier runners looking for a speedy training option.
Pros
- Extremely stable platform suitable for mild stability needs
- Rocker geometry makes transition between paces feel seamless
Cons
- Snug upper isn't great for wide feet
- Limited rubber outsole coverage on heel area
Saucony Endorphin Shift 3
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10. Saucony Kinvara 14 ($120): Best Lightweight Tempo Shoe
The Saucony Kinvara 14 is the latest iteration in a lineage of lightweight, low-profile trainers designed for speedy efforts. The Kinvara has a minimalist feel to it, coming in at a spry 7 ounces for a mens' size 9 (compare this to other Saucony shoes like the Shift 3 which comes in at 9.4 ounces and the Speed 3 which weighs 8.1 ounces). Despite the low weight, the Kinvara manages to stuff in a respectable 31 mm of light and springy PWRRUN underfoot, which provides a poppy and connected ride. For most runners, these are best for shorter, faster efforts and days where you want a simpler and more flexible ride than you'll get with a plated option.
Pros
- One of the lightest non-plated tempo options
- Durable EVA-based PWRRUN foam midsole
Cons
- Not cushioned enough for 8+ mile runs for most runners
- Narrow forefoot not suitable for wide feet
Saucony Kinvara 14
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Final Thoughts
There are uptempo options that range from streamlined and minimal to beefed-up and cushioned. To decide what's best for you, narrow your list based on your personal preferences (Firm or soft feel? Low or high stack? Plate or not plate?) and the type of workouts you'll be tackling in your next training block. Whether you need something lean and mean for 5k paced intervals (Takumi Sen!) or supportive and cushioned for marathon paced tempo work (Superblast!), there's a great tempo shoe out there waiting for you.
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