Three Reasons to Race in Super Shoes (or Not)

Since making their debut at the 2016 Olympic Marathon Trials, so called “super shoes” have been the subject of much debate in the running community.  Originally developed by Nike but now produced by every major shoe manufacturer including TCM's partner ASICS, the shoes are characterized by a stiff, curved carbon fiber plate embedded between 2 layers of lightweight energy-returning foam. 

The original shoes improved running economy by an average of 4%, which meant it was easier for a runner to hold a given pace.  For elite distance runners this improved efficiency translated into about a 2% improvement in race times.  Indeed, since 2016 all world records from 5 km to the Marathon have fallen to runners wearing some version of the shoes.

Why You Should Wear Super Shoes

The Need for Speed: Many runners want to run faster and super shoes can help you do so. This is partially due to the lighter weight of most models compared to traditional trainers, but also due to the spring-like interaction of the carbon fiber plate and compliant and resilient foam.  The improved running economy mentioned above theoretically translates into a 2% improvement in race times for elite runners and perhaps 2.5 – 3.5% for 3-to-4-hour marathoners.  Missed your Boston Qualifier by just a few minutes? Super shoes could help you close the gap.

Less Fatigue and Muscle Soreness during Long Races: There is some evidence that the compliance of the special foam helps to decrease muscle damage in long events and may contribute to the potentially larger performance gains seen in recreational runners compared to elites.

Lots of Options: Early super shoe research found a wide variation in how individuals responded to the original shoe—some “super responders” saw a bump of almost 7% in running economy, while other runners saw none.  Now, every major shoe manufacturer has at least one super shoe option, thus increasing the chances that you can find a shoe that works well with your foot shape and running mechanics. 

While most of the super shoes have shown an increase in efficiency similar to the original Nike shoe, the new Puma Fast-R Nitro Elite 3 made headlines last month when an independent study reported an average additional 3.5% improvement in running economy compared to three other popular super shoes. Also remarkable about the Fast-R Nitro Elite 3 was that, unlike the variability seen in other shoes, every single runner in the study improved their economy in this shoe. 

But before you rush out to buy a pair of Nitro Elite 3s or another super shoe, here are other things to consider.

Why You Should Stick to Regular Running Shoes

Super Shoes Might Not Make You Faster: Some studies have shown that, in practice, slower runners benefit less from super shoes than elite runners. Some recreational runners are even less efficient in the super shoes compared to their regular trainers.  The carbon fiber plate and foam in the super shoes are tuned for the mass and velocity of an elite runner, so potentially the further you get from that mass and velocity, the lower the benefit.  Even though elites often have a smaller mass than a recreational runner, the vertical ground reaction forces are greater at higher speed thus allowing elites to compress the foam more efficiently and get greater energy return from the shoes than the rec runner.

Super Shoes Might Contribute To Injury: The evidence is clear that super shoes change the way your foot interacts with the ground.  The shoes seem to decrease the work required of the lower leg and send that force further up the chain toward your knees, hips and low back. The lower legs and feet can potentially get weaker over time because the demand on them while running in the super shoes is not as great as in regular running shoes.  Some studies have even shown an increase in bone stress injuries (stress fractures) in runners using the shoes, especially if the curvature of the carbon plate is not well-matched to the curve of your foot.  Because super shoes work like a spring, the less strong and stable you are, the more likely the shoes are to rebound you in a less-than-ideal position.

Super Shoes Are Really Expensive: Most pairs of super shoes cost between $250 – $500.  They likely won’t last as long as your regular trainers, even if you don’t run in them every day (which you shouldn’t) as the foam and plate are not as durable.

Final Thoughts

If you decide to try super shoes, make sure to get a pair that fits your foot well and feels comfortable. If you like running shoes from a certain shoe brand, that company’s super shoe might be a good place to start. Slowly introduce the shoes into your training and consider using them for only 1 or 2 runs a week or a few key long runs during your training cycle so that you can adapt to the shoes but not become reliant on them.  Work on becoming a stronger, more stable runner through regular strength training for your legs and core, but also include your lower legs, ankles and feet.  And remember, regular strength training, improving your running form, and simply running more miles can boost your running economy and race performance with or without super shoes!

Want to read more about Super Shoes?  Read a TCM Blog post by Kristen last year here.

Have other questions about improving running form, preventing / treating running injuries or running-specific strength training?  Reach out to Kristen!

The information provided in this article and linked videos is intended for general education and demonstration purposes only. It does not substitute for professional medical advice. Consult a medical professional or healthcare provider if you seek medical advice, diagnosis, or treatment specific to your individual situation.

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Kristen Gerlach, PT, PhD, is a physical therapist who specializes in working with runners. She is one of the team of Motion Experts TCM has gathered to help its subscribers and participants get the most out of their running. Have a question for Kristen: [email protected] or website: instridemnpt.com.