It's Not Me, It's the Shoes

Weekend Special

Do Better Shoes Help You Run Faster

Super shoes, introduced by Nike in 2016 with the Zoom Vaporfly 4%, have indeed revolutionized competitive running and offer benefits to both elite and recreational runners. These shoes typically feature a curved sole with a stiff carbon plate sandwiched between layers of specially engineered springy foam, resulting in a thicker heel of up to 40mm.

The advantages of super shoes are significant. Lab tests have shown that runners use less oxygen and feel less fatigued while wearing them compared to regular trainers. The design encourages a slightly longer stride, reducing the number of steps per kilometer, while the squishy base absorbs impact and eases strain on leg muscles. For elite runners, super shoes have been estimated to shave between one and four minutes off marathon times. Recreational runners also benefit, with studies showing a 4-5% improvement in marathon times and a 73% chance of setting a personal best when wearing super shoes.

However, the benefits of super shoes come with some caveats. They are expensive, with top models like Adidas's Pro Evo 1 costing $500 and marketed as single-race shoes. The performance advantages of super shoes diminish over time as the grip wears down and the foam in the sole deteriorates. For runners looking to maximize their performance in a big race, experts recommend breaking in super shoes with about 20-50km of pre-race use to reduce the risk of blisters and potentially improve race-day performance. While buying new shoes for every race can be costly, it may be worthwhile for those aiming to achieve personal bests.

Happy running!