Over the past decade, footwear technology has radically altered elite running, with innovations stretching the limits of performance. World Athletics, the governing body of track and field, has instituted strict regulations to ensure fair competition while also allowing athletes to capitalize on recent technological advances. As of March 8, 2024, the World Athletics Approved Shoe List sets forth a bright-line rule as to what shoes are allowed to be worn in official competition.
This piece speaks to the significance of the approved shoe list, what it means for athletes, and a few particularly notable models that made the cut in 2024.
What You Need to Know About the World Athletics Shoe Rules
What Is an Approved Shoe List?
The speedy growth of running shoe technology—especially the use of carbon plates and high-stack midsoles—led to stricter rules from World Athletics. This means that no unfair advantage is placed on an athlete based on their footwear.
The Key Rules Include:
- Stack Height Limits:
- Maximum stack height of 40mm for road racing shoes.
- Track spikes are restricted to 20mm or 25mm (depending on the event).
- Number of Carbon Plates:
- Shoes can have a rigid plate or similar technology in the front or back but not multiple stacked plates.
- Availability Requirement:
- Shoes must be available for retail purchase for at least four months before use in major international competitions.
These rules guarantee that elite runners can benefit from footwear innovations while also allowing for an even playing field.
Top Brands and Models Approved for 2024
The March 2024 list features models from almost every major running brand. Here’s a closer look at some of the more notable entries in various categories:
1. Road Racing Super Shoes
Top-tier marathoners and road racers depend on high-performance models with carbon-fiber plates and sophisticated foam compounds.
Nike
- Nike Alphafly 3
- Nike Vaporfly Next% 3
- Nike ZoomX Streakfly
The Alphafly and Vaporfly series from Nike have taken road racing by storm; they’re generally considered the fastest marathon shoes. The Alphafly 3 has ZoomX foam and Air Pods that carry on the tradition of record-breaking performance.
Adidas
- Adidas Adizero Adios Pro Evo 1
- Adidas Adizero Takumi Sen 10
- Adidas Adizero Boston 12
The Adizero Adios Pro Evo 1 is Adidas’ response to Nike’s Alphafly, built with aggressive propulsion features in an ultralight package. The Takumi Sen 10 is still a favorite for 5K and 10K racers.
ASICS
- ASICS Metaspeed Sky+
- ASICS Metaspeed Edge+
ASICS tweaked its line of Metaspeed shoes, including the Sky+ for stride runners and the Edge+ for cadence runners.
Puma
- Puma Deviate Nitro Elite 3
- Puma FAST-R Nitro Elite 2
Puma’s Nitro foam technology is a relatively new player but is showing momentum, as the lightweight and energy-returning cushioning of the Deviate Nitro Elite 3 challenges the competition.
HOKA
- HOKA Rocket X2
- HOKA Carbon X3
While HOKA remains a popular brand among everyday runners, its Rocket X2 and Carbon X3 haven’t been able to keep pace with the top-tier road racing shoes. Compared to Nike, Adidas, ASICS, and Puma, HOKA’s racing lineup lacks the same level of technological edge, particularly in midsole innovation and overall responsiveness.
2. Track Spikes: The Most Efficient Shoes on the Track
Sprinters, middle-distance runners, and distance specialists all gravitate towards a lightweight spike with ample grip and propulsion.
Nike
- Nike Air Zoom Victory (Middle-Distance)
- Nike ZoomX Dragonfly (Long-Distance)
Most recently (October 2023), ZoomX Dragonfly continues to reign supreme for 5000m and 10,000m runners, and Maxfly further defines the limits of sprinting.
Adidas
- Adidas Adizero Avanti
- Adidas Adizero Prime SP2
Distance athletes love Adidas’ Avanti spikes, while the Prime SP2 is made for elite sprinters.
ASICS
- ASICS Metaspeed LD
- ASICS Sonic Sky Pro
The Metaspeed LD features speed tech specific to distance, while the Sonic Sky Pro is aimed at fast sprinting efforts.
3. Trail and Cross-Country Shoes
While the majority of World Athletics-approved shoes are designed for road and track, a limited number of trail and cross-country models have been certified.
Salomon
- Salomon S/LAB Phantasm 2
Salomon’s Phantasm 2 is a new shoe designed for fast cross-country racing, combining a lightweight build with high grip.
Saucony
- Saucony Endorphin Edge
- Saucony Kilkenny XC9
The Endorphin Edge stands out as one of the most innovative cross-country shoes, thanks to superfoam cushioning and a carbon plate.
Prototype Development Shoes Reserved for the Elite
“Dev shoes”, which are prototype designs not available for public purchase, are reserved for only very elite athletes at select competitions. These shoes are highlighted in blue on the approved list.
Examples Include:
- Nike Dev15
- Adidas Adizero Takumi Sen 9
- On Cloudboom 4 Dev
These models showcase the next wave of performance technology before being released to the general market.
Selecting the Correct Approved Footwear
If you want a competition-legal shoe, here’s how to pick the right one:
1. Identify Your Event Type
- Road racers → Nike Alphafly 3, Adidas Adios Pro Evo 1, ASICS Metaspeed Sky+
- Track sprinters → Nike Maxfly, Adidas Prime SP2, ASICS Sonic Sky Pro
- Distance track runners → Nike Dragonfly, Adidas Avanti, ASICS Metaspeed LD
- Cross-country & trail → Saucony Endorphin Edge, Salomon S/LAB Phantasm 2
2. Check Stack Heights & Plate Limits
Ensure your model complies with World Athletics rules for your specific race level.
Closing Remarks: Looking to the Future of Racing Shoes
The World Athletics Approved Shoe List highlights how footwear innovation is shaping the future of competitive running. HOKA, however, has struggled to keep up with the top brands, and while they remain a strong choice for general training, they lag behind in race-day performance.
With Nike, Adidas, ASICS, and Puma leading the charge, the next generation of racing shoes will continue to push the limits of speed, efficiency, and innovation.
