By Devin Blessing, DPT, OCS
If you are a casual runner, you have likely heard of “super shoes” by now. If you are a competitive amateur, you have probably run in them. And if you are a sub-elite or elite, you have most definitely run in them. So what’s with all the hype?
What are Super Shoes?
Super Shoe is the slang term for the max cushion, carbon fiber-plated racing shoe that most shoe companies are producing. These shoes are generally made with a PEBA foam (which most shoe companies use as their lightest, most responsive foam). Embedded in that foam is a carbon fiber plate. When you land on the foam, it compresses between the ground and the firmness of the carbon fiber plate, acting as a spring when your foot leaves the ground. These shoes have been shown to improve running economy by around 3-4% compared to daily trainers. The caveat here is they have the most benefit on running economy when running at high speeds. If you are running a 4 hour marathon, the benefit is negligible and they may pose more of a risk than they are worth. If you are running a 3:30 marathon, you get a small running economy boost. If you are running a sub-3-hour marathon, the benefit may be closer to 3-4%.
Should I train in them?
These shoes were originally created specifically for racing, but more runners are starting to train in them at times. This does pose some risk, as we still need to learn more about how they impact the rest of the body. They are also quite expensive (most cost around $250), and they have a short life (the performance benefit starts to decrease after around 100 miles due to wear of the foam). There is evidence that super shoes will reduce the forces at the foot/ankle/calf complex. It is believed that these forces are then shifted up the chain to the knee or hip. However, everybody has a different gait and these shoes may impact each runner differently. Some runners report feeling they recover more quickly after a training run in super shoes, others find it creates niggles or even injuries anywhere from the foot to the hip. If you decide to train in them, consider doing it sparingly until you learn how it impacts your body and save them for hard workouts.
A Physical Therapist’s Running Recommendation
If you are new to super shoes, try them out first in a tempo run. Pretty much every brand makes super shoes now, so try a few different brands until you find one that works for you. For most runners, saving them for racing is the way to go. If you are used to training in daily trainers, then on race day you will feel like you get a nice boost by wearing super shoes. If the sticker price isn’t a barrier and your body responds favorably to training in super shoes, it may be beneficial to wear them during harder workouts so that your body recovers more quickly. Either way, super shoes can also be super fun!
If you’d like more individual guidance, please schedule an appointment with one of our running specialist doctors of physical therapy.
