To “super shoe or not to super shoe?” That is the question.
There is no doubt that super shoes work for performance runners.
Nearly every world record for men and women from distances of 1500 meters to the marathon has been demolished since the advent of the super shoe.
But it’s not just at the elite level. Take, for instance, the hallowed “BQ.” To qualify for Boston in the open division for the 2026 race, qualifiers must run a full ten minutes faster than they had to in 2016.
I’m no expert in human evolution, but that’s a remarkably short period to see such a significant jump in human performance.
What is a Super Shoe?
A super shoe is a running shoe that has special foam in the midsole to reduce fatigue in the legs and a carbon or plastic plate/device inside the foam that acts as a spring. When they launched with the pros, it was shocking to see the difference late in races.
The first time I noticed it was in the 2016 US Olympic Marathon Trials. Amy Hastings, who won the race and wore the Nike super shoe, was simply charging down the homestretch looking as fresh and frisky legged as if she were finishing a downhill 5k not a hot, hilly, marathon.
A few years later, we saw Eliud Kipchoge bouncing down the finishing stretch in his super shoes to run the first sub two hour marathon.
No more late race fatigue. No marathon shuffle. Just fresh legs and lots of power and speed.
The improvement in performance was so great, we even heard the term “shoe doping” because the super shoe was providing as much (and sometimes even greater) improvement than illegal drugs. If you were a pro and you didn’t race in super shoes, you put yourself at a huge disadvantage.
Today, nearly all brands have a super shoe available for sale. Same idea as the original super shoe from Nike but with slightly different execution.
The benefit, no matter which brand of super shoe you wear, is that as you land, the foam absorbs more shock so your legs stay fresh and the plate gets compressed and then springs back to provide extra spring in your step.
Because runners started using super shoes not just for racing but for workouts and even regular training runs, “super trainers” are now on the market as well. Super trainers use the same foam as the race version but omit the spring plate which reduces the cost significantly.
Should I Wear Super Shoes?
The short answer is yes. If performance is your main goal in training and racing, then, despite their cost, it’s worth trying a super racing shoe for racing and a super trainer for training runs and workouts (and maybe even racing).
If, however, performance is nice but not your main goal, then an expensive super racing shoe is probably not worth the expense. A super training shoe (these can also be used for racing) may be a better option to try or just stick with your old-fashioned running shoe and enjoy more money in your pocket.
That said, not every runner gets the same benefit from super shoes.
To take full advantage of the spring of the midsole plate in super racing shoes, you need to run fast – faster than eight or nine minutes per mile (5:00-5:30 min/km) seems to be the point – and have a mid-foot strike. You must compress the plate so it springs back. This takes force and running fast creates more force, especially if you land midfoot.
That is not to say that slower runners don’t benefit. The foam, no matter what your racing speed, is gentler on the muscles, making the super trainer probably the better racing shoe for slower runners. Why pay more for a springy plate that you aren’t using?
Selecting the Right Super Shoe
Since there are so many super shoe options on the market, most people can find a make and model that works for them. Doing your research is critical though in finding the best fit and features to meet your needs.
Which brand of shoe typically works for you? That’s usually a good place to start your search.
Talk with other runners as well as your coach and read/watch reviews online. As always, we recommend visiting your local running store to get fit.
TOP TIP: Due to their cost, make sure you can try out the shoes and return them if needed.
Just like with regular running shoes, Coach Greg’s 3-Step Process for picking the right shoe applies to super shoes as well.
BEWARE! The Danger of Super Shoes
Super shoes do not come without some important precautions.
When you try on a super shoe, you immediately notice that the shoe forces you more upright and forward. You may even feel like you are falling forward, such can be the change from regular running shoes to super shoes.
This super shoe design is to encourage you to run more like Kipchoge – upright, bouncy and with a mid-foot strike. This posture optimizes the benefits from the super shoe, particularly the spring plate/device within the foam.
But for most runners, this is not how we run. We tend to land farther back toward the heel and many of us shuffle along with not a lot of the Kipchoge spring in our stride.
As such, running in super shoes can be a big technique change. And with any change in technique, stress, even though it is mitigated to some extent with the super foam, gets moved to different parts of the body.
It is not uncommon for runners to feel fast in super shoes but quickly notice they are sore after runs. And of course, if you continue to place stress on a part of the body not prepared for it, injuries can occur.
In fact, along with the hefty price tag, that is the biggest negative runners find. They get injured.
Says McMillan Coach James Bonnett, “I’ve noticed a rise in injuries such as Achilles, posterior tibial pain, ankle sprains, and sacral stress fractures. To mitigate some of these issues, I have my athletes incorporate more ankle and foot strengthening exercises, along with barefoot strides on grass after easy runs.”
Of course, injuries are not the super shoes’ fault. It just shows that like any form change, you need to give your body time to adapt. Yes, your running buddy may be able to jump straight into a super shoe and race a marathon but we highly advise that you gradually ease into running in super shoes.
Start with a few short, easy runs in your new super shoes. See how your body feels. Not any soreness or tightness. Be diligent with your mobility work.
Slowly begin to wear the shoes on faster and longer runs. Again, monitor your body. Any aches/pains/tightness are a sign the body is getting stressed. Make sure to give it time to adapt.
Once your body has adapted, you can decide how often to wear them.
I, personally, recommend wearing traditional shoes or super trainers for most runs and workouts, saving the “super” race shoes for some key workouts, long runs, B races, and the goal race.
Other coaches, especially with the pros, have their runners in super shoes (racing or training versions) for every run. These coaches feel the athlete runs faster more often and recovers faster – the win-win in training.
Still other coaches worry that the super shoes make the foot “dumb.” Nike Coach Mike Smith has his runners train in super shoes BUT requires them to do a lot of foot training because the super shoes reduce the activation of the big toe.
Like everything in running, there is not a clear consensus so you’ll need to experiment.
That brings us to the final question~
WHY??
Now that you have some background, it’s time to look in the mirror and “Define your Why.”
To super shoe or not to super shoe depends on your psychology, your physiology, and ultimately your paycheck. Will you join the throngs at your next race all donning the latest and most state of the art “super shoe,” that is the ticket to a “Next %” better performance?
Are you a runner who suffers the types of injuries that can pop up because of the way that super shoes change one’s natural stride and biomechanics?
Do you want to invest in a pair of shoes that are costly and have relatively few miles in them?
Determining your WHY is ultimately a question no one else can answer.
But hey, let’s be real, who doesn’t love to run faster!”
PS: If you’ve never rotated shoes, here’s the reason to consider shoe rotation.
