As race day approaches, it's easy to focus on training plans, nutrition and race strategy. But there is one important piece of equipment that can sometimes be overlooked: your running shoes.
Whether you're preparing for a running race, triathlon or duathlon, your shoes will be responsible for carrying you through every kilometre of the run. And if you're taking part in the upcoming TriFactor Triathlon & Duathlon Singapore 2026 or have another race on the calendar this year, it's worth making sure they're just as ready as you are.
Before you pack your race bag, here's a quick checklist to make sure your shoes are also in race-ready condition.
Comfort should always be one of the first things to consider.
A shoe that felt great when you first bought it may feel different after months of training. Your training volume may have increased, your feet may swell during longer sessions, or you may have started noticing discomfort that wasn't there before.
Ask yourself:
Small changes in comfort can be worth paying attention to, particularly when you're increasing your training load before a race.
Race day is not the ideal time to discover that your shoes are no longer working for you.
When we say this, we don't mean aesthetics.
Running shoes don't always look worn out before they have start to feel different. While it's useful to inspect the outside of your shoes, appearance is only one part of the picture.
Consider:
There is no single mileage number that tells you exactly when every pair of running shoes should be replaced. How quickly a shoe changes can vary depending on the individual, the sport that you do, the type of shoe, training volume and the surfaces you run on.
Instead of focusing only on distance, pay attention to changes in the way your shoes feel and how your body responds to them.
Take a closer look at the outsole and upper part of your running shoes. These areas are usually the first to wear down.
Things to look for include:
However, it's important not to overinterpret shoe wear patterns.
The way a shoe wears down does not automatically diagnose a particular foot problem. Shoe wear should be considered alongside your symptoms, comfort, training history and overall movement.
That said, wearing shoes that are overly worn out or damaged for a long distance event may mean less cushioning, support and protection. During a long distance event such as TriFactor, where your feet are working for an extended period, this could increase your risk of discomfort and make an already demanding run even tougher.
If you're concerned about repeated or unusual wear, especially if it is accompanied by pain, a podiatry assessment may help identify whether there are other factors worth considering.
Do you know your feet don't always stay the same size throughout a run?
During longer sessions, your feet may swell slightly. This means a shoe that feels comfortable at the beginning of a run may feel much tighter later on.
Pay attention to:
Your toes should not feel constantly compressed inside your running shoes. When checking the fit of your shoes, pay attention not just to the length, but also to the width and shape of the toe box. A shoe with a narrow or tapered toe box may place more pressure on the toes, particularly during longer runs when your feet may swell. This does not mean choosing a shoe that is too loose either. The shoe should feel secure around the heel and midfoot without excessive tightness or pressure across the top of your foot.
If you wear orthotics or use additional insoles, make sure these do not take up so much space inside the shoe that your toes or the top of your foot become cramped.
If you're preparing for a longer race, it's particularly important to test how your shoes feel towards the end of your training sessions - not just during the first few kilometres.
Blisters aren't always simply part of running.
If you regularly develop a blister or hot spot in the same location, it may be worth investigating why.
Possible contributing factors can include:
Simply covering the area every time may not address the underlying cause.
If you know you consistently develop a hot spot during longer runs, don't wait until race day to deal with it. Use your training sessions to identify what may be contributing to the problem and test any changes before your event.
Your running shoes are only one part of your race day setup.
Before your race, try to test the combination of:
The goal is to avoid introducing multiple new variables on race morning.
For triathletes, this may also mean thinking about how your shoes work during transition. If you plan to run with wet feet, race without socks or use a particular quick lacing system, these should ideally be tested during training rather than for the first time on race day.
For duathletes, remember that your shoes need to feel comfortable not only during the first run, but potentially again when your legs and feet are already fatigued.
It can be tempting to buy a brand new pair of shoes just before an important race.
However, race week is generally not the time to experiment with completely unfamiliar footwear.
A new shoe may:
If you plan to race in a different pair of shoes, give yourself enough time to wear into them properly during training period.
The best shoes for race day should not be a surprise to your feet.
Before race day, ask yourself:
✓ Are my shoes still comfortable during longer runs?
✓ Have I trained in them recently?
✓ Do my toes have enough room?
✓ Am I developing recurring blisters or hot spots?
✓ Are there signs of significant wear or damage?
✓ Have I tested my race-day socks?
✓ Have I tested my lacing system?
✓ If I'm racing in a triathlon or duathlon, have I practised my transition setup?
✓ Am I making any last-minute changes that I haven't tested before?
If you answered "no" to several of these questions, it's worth taking another look at your race-day footwear before the event.
It's normal to experience some fatigue when training for an endurance event. However if you are facing persistent or recurring foot problems, these shouldn't simply be ignored.
Consider seeking professional advice if you're experiencing:
A podiatrist can assess your symptoms in the context of your training, footwear and individual needs, helping you better understand what may be contributing to the problem.
Your running shoes don't need to be the newest, most expensive or most popular pair available.
What matters is whether they are comfortable, appropriate for your needs and familiar to you by race day.
As you prepare for your next race take a few minutes to check in with your running shoes as well as your training plan. A little preparation before race day may help you avoid unnecessary surprises when it's time to run.
Train smart, test your setup and don't wait until race day to find out whether something isn't working.