SUPER SHOES

We are a few weeks out from the NYC Marathon and you are probably starting to plan everything for race day (right??) - kit, nutrition, transportation, and of course, your race shoes. Whether or not you choose to run in a super shoe, make sure you do at least a few runs prior to race day in whatever you're planning to wear - remember, nothing new on race day.

Super shoes are rapidly becoming the “secret weapon” to faster times on both the road and on the track. We see this at both the professional and amateur levels of running. 

Many runners are aware of the existence of super shoes, but may have questions around them. Do you know when you should be wearing them? How much improvement can you expect to see compared to racing in traditional running shoes? Let’s discuss in more detail what we typically see out of performance with these shoes, the correlated risk of injury, and if they might be the right type of shoe for you.

If you follow the professional running scene, you have witnessed  some pretty incredible times from great runners in the last several years. Times started to get faster than ever before and records started falling at an unprecedented rate, starting at the 2016 Summer Olympics and in the years since. Most of the credit should go to the hard work and dedication of athletes, but part of their success has been due to the development of so-called super shoes. 

What are Super Shoes? 

These shoes have a little something extra to them: a carbon fiber plate. Having this unique (and expensive) piece of hardware in a shoe allows for less energy expenditure from the runner by creating more of a recoil and an efficient push off. If the runner expends less energy, the faster and longer they will be able to run for.

Should you be wearing them?

This may seem like a weird question. Why wouldn’t you want to run like a pro? The truth is, when you wear these shoes, you need to put enough force to reap the benefits. As Newton’s Third Law states, for every action, there is an equal and opposite reaction. The carbon fiber plate needs enough of an action to create an efficient reaction. I have seen from several sources that these shoes have the most energy return when running at or below a 8:00 min/mile pace. That doesn’t mean you aren’t getting a little energy return when you are running slower than 8:00 min/mile pace, but it is something to consider when you are evaluating whether the shoe is worth buying and if it makes sense for your race day plan. 

ALTERNATIVES TO CARBON PLATED SHOES

Not all super shoes have a carbon plate. Many brands now have a style of shoe that falls between the carbon plated shoes and traditional trainers. These shoes use other materials for the plate, such as nylon, glass-fiber or plastic. These typically are more affordable, more durable, and still lend a little bit of an energy return. Examples of shoes that fall into this sub category currently include the Saucony Endorphin Speed or the Brooks Hyperion Max. This can be a great balance for those that may not be running as fast as needed for carbon fiber, but still want a little extra “spring” in each step. Some runners opt to use these shoes primarily in training, while saving their carbon plated shoes for race day.

How do you use these super shoes?

Now that you've got the shoes, I recommend not running in them for every single run, but rather saving them for harder efforts like workouts, long runs, and races. These shoes break down easier and more quickly than traditional training shoes, and you want to conserve the foam and plate in that shoe as long as possible. While exact mileage varies considerably depending on the brand/model, industry standard suggests that super shoes have a lifespan of 150-250 miles, whereas traditional trainers can last from 300-500 miles. 

Using super shoes for only hard efforts may result in shorter recovery periods between workouts. Since the shoes are designed for you to use less energy, you will still get a great aerobic workout without straining your muscles and legs as much as you would in regular running shoes. Training cycles can be long and strenuous on the whole body, so using these shoes as a recovery advantage as well as a speed advantage can make a significant difference in your training for the season. 

There are recent studies coming out showing that super shoes help prevent excessive forces through your tibia (shin bone), so using these shoes for the most important workouts is the key. Being able to go into the next workout with fresher legs can result in a more worthwhile session. However, all of us at Finish Line PT have heard from patients who use these shoes for every run, and they end up with an overuse injury like achilles tendonitis or “runner’s knee.” While it may feel good during the run to wear an extra bouncy shoe, using these too often can prevent your body and legs from doing it’s natural running form, causing overload in muscles and joints that will cause injuries.

TL;DR? It's a fine balance, and using these shoes a little - but not too much - may go a long way.

Which Super Shoe is the most super?

While Nike was the original pioneer in this arena, most major running shoe brands now make a super shoe. As with any other running shoe, try on several different models to figure out which one you like best. Try not to get too sucked into “brand loyalty”; you may be missing out on shoes from different brands that could be a better fit.  Most brands update models yearly, and running shoe technology is constantly evolving. We always recommend visiting your local run specialty store to try on various models and talk to the experts who know the shoes well.

If you experience any sort of pain or discomfort and believe it could be due to the shoes (super shoes or your regular trainers), give us a call and make an appointment with one of our physical therapists.