Which Running Trainers Have Been Banned By Ironman 2025

Have your running trainers been banned by Ironman 2025? And what to wear instead.

The sport of triathlon, and particularly Ironman races, has always been a testing ground for the latest athletic technology. In 2025, a new class of running trainers with thicker soles and multiple carbon plates were banned by Ironman. Let’s dive into why these shoes were banned, how to find the right pair for your running style, and why gait analysis is essential for injury prevention and performance enhancement.

Sole Thickness

Any shoe with sole thickness of 40mm< or more than one carbon plate are banned. Some on this banned list exceed the thickness with no carbon plate at all. This includes the shoes worn by Patrick Lange on his Iron-man best in Israel 2022

It has been thought to be a similar innovation to the Beijing ‘swimsuit scandal’.

Small increases in sole size can be shown to increase energy return. Manufacturers can pack more into increased sole sizes (small amount of space), resulting in faster times for same effort level as a smaller shoe.

Choosing the Right Trainer for Your Running Style

When selecting a trainer for long-distance races like Ironman, it’s essential to consider your running style. Different running mechanics require different shoe features, and choosing the right pair can drastically improve your performance while reducing the risk of injury.

1. Neutral Runners
   If you have a neutral stride, you’ll benefit from shoes with moderate cushioning and minimal stability features. Shoes like the Nike Air Zoom Alphafly NEXT% and Brooks Hyperion Elite 2 are excellent choices for neutral runners. These shoes focus on lightweight responsiveness and energy return, providing a natural feel that aligns with a neutral gait.
2. Overpronators
   Overpronation occurs when your foot rolls inward excessively as you run. For runners with this style, it’s essential to find shoes with stability and motion control features. Trainers like the Asics Gel-Kayano or Saucony Guide 15 are specifically designed to provide extra support on the medial (inner) side of the foot, helping correct your foot’s alignment and prevent injury. While not as aggressive as the shoes banned by Ironman, these still provide support without overcompensating.
3. Underpronators (Supinators)
   Underpronation, or supination, happens when the foot rolls outward, putting more stress on the outer edge of the foot. Runners with this gait need shoes with ample cushioning and a soft, flexible midsole to help distribute shock evenly. Options like the Hoka One One Carbon X2 are perfect for supinators due to their plush cushioning, which helps with shock absorption and smooth transitions during runs.
4. Heel Strikers vs. Midfoot/Forefoot Strikers
   Heel strikers tend to land with a heavy impact on the heel first, while midfoot or forefoot strikers land closer to the center of their foot. Heel strikers often benefit from shoes with more cushioning in the heel (like the Hoka One One Clifton 9), while midfoot or forefoot strikers should look for shoes with a more responsive toe-off to promote a smooth and efficient stride. Saucony Endorphin Pro 3 offers a responsive feel for those looking for a more energetic transition during their run.

The Importance of Gait Analysis

While choosing a shoe based on your running style is important, gait analysis is an essential tool for ensuring you’re wearing the right footwear for your body mechanics. A gait analysis can identify issues like overpronation, supination, or inefficient stride patterns that may lead to injury if not addressed. Here’s why it’s so important to get a professional gait analysis:

1. Preventing Injury
   Improper footwear can exacerbate existing issues, leading to stress fractures, shin splints, or IT band syndrome. A gait analysis can identify these weaknesses, and help guide you to the correct shoe or orthotic intervention.
2. Enhancing Performance
   By identifying inefficient movement patterns or muscle imbalances, a gait analysis can help you improve your running efficiency. A healthcare professional can suggest corrective exercises or adjustments in your form.
3. Customized Solutions
   Based on the findings of your gait analysis, healthcare professionals can recommend personalized interventions such as custom orthotics or specific shoe models that best address your biomechanics.

Conclusion

The 2025 ban on trainers with excessive sole thickness and multiple carbon plates in Ironman races may seem like a step back in technology, but it’s ultimately about preserving fairness in competition. By understanding how different shoes suit various running styles, and recognizing the importance of gait analysis, you can make an informed choice about which trainers are right for you — and ensure your training stays on track.

Struggling with a running injury? Or seeking advice on running style and footwear? Get in touch to see how we can help.