Official running shoe regulations: ultimate guide 2026 (marathon and half-marathon)

If you're training for a half marathon or an official marathon, there's one thing that can ruin everything at the last minute:

running in NON-compliant shoes

In recent years, running has changed radically. New shoes with plates and super foams have improved performance... but they have also forced federations to set clear limits.

And no, it's not just theory.

In some competitions, you can be disqualified even after crossing the finish line.

In this guide, you'll find everything: rules, prohibited shoes, what to check, and how to choose correctly.

Who decides the rules for running shoes?

The official regulations are set by World Athletics
It's the body that regulates all international athletics competitions, including:

• official marathons
• certified half marathons
• recognized road races

In Italy, races also follow the guidelines of FIDAL

Running shoe regulations: the official rules

Here's what you really need to know:

1. Maximum sole height (stack height)

Maximum 40 mm for road shoes. This is the most important limit.
Why? Shoes that are too high:

• increase energy return
• artificially improve performance

If you exceed 40 mm → shoe NOT allowed

2. Number of plates

Only one rigid plate is allowed.
It can be:

• carbon
• nylon
• composite materials

Multiple plates = technological advantage → prohibited

3. Commercially available shoes

The shoes must be:

• purchasable by anyone
• not prototypes
• not custom versions

If a model is not on the market → you cannot use it

4. Official list of approved shoes

Shoes must appear on the official World Athletics list
This list is continuously updated.

FAQ

Are plated shoes prohibited?

No, they are allowed if they comply with the limits (40 mm + one plate).

Can I use training shoes in a race?

Only if they comply with the regulations.

If no one checks, can I still use them?

Yes... but you risk disqualification if the race is official.

Where do I check if a shoe is legal?

On the official World Athletics list.