NCAA runner turned high school coach Hillary Kigar has an answer for runners of all levels when it comes to best training practices.
Which shoes should I be wearing for which distances?
Most simply…the shorter the race, the lighter the shoe. For longer races, like half marathons and marathons, most runners (other than elite athletes) will be just fine wearing their normal training shoe or potentially a slightly lighter-weight training shoe that is very similar in design to their usual running shoe. For shorter distances, such as a 5K or a 10K, racing flats are a good option when looking to maximize speed. However, it is important to spend some time training in your racing flats before racing in them for the first time. Try them out in a few workouts before you bring them out for a race. When racing cross-country on the trails, look for specific trail shoes or trail racing flats depending on the distance of race and surface. Likewise, for races on the track, consider wearing road racing flats in workouts or races. And be sure to pick out a fun, bright color so you stand out in the crowd!