Should I Run In Super Shoes: The Real Talk Every Runner Needs to Hear
Standing in the running store staring at $300 shoes promising to make you faster, wondering if you're missing out on some secret magic? Let's cut through the hype and talk about what super shoes actually do and whether you actually need them. (TLDR: You don’t need them. But they’re still fun to run in.)
What the Hell Are Super Shoes?
Super shoes are the flashy newcomers to the running world, first introduced by Nike in 2016 and now made by every major brand. They're characterized by a curved carbon fiber plate sandwiched between layers of ultra-lightweight, bouncy foam that's stacked higher than your usual trainer.
The "super" nickname comes from research showing they can improve running economy (basically, the effort required to maintain a given pace) by an average of 4% in elite runners. Think of them as almost trampolines for your feet, designed to absorb energy on impact and spring it back to propel you forward.
But here's the thing: they were designed specifically for racing, not training. They're tuned like a high-performance sports car. Impressive when conditions are perfect, but not necessarily what you want for your daily commute.
Do Super Shoes Actually Make You Faster?
For elite runners? Absolutely. Since 2016, every world record from 5K to marathon has been broken by someone wearing super shoes. The roughly 4% improvement in running economy translates to about 2% faster race times at the elite level.
For recreational runners? Yes. But, it's complicated.
Research shows that the slower you run, the less benefit you get. Elite runners might see 3-4% improvement, but recreational runners at 8:03 pace only improved by 1.6%, and those running 9:40 pace saw just 0.9% improvement – with some runners actually performing worse in super shoes.
Why? Super shoes are essentially springs tuned to the mass and velocity of elite runners. AND, if your form isn’t on point, you’re not getting that energy return. The further you get from that speed and body type, the less the magic works. Elite runners generate more force, compress the foam more, and get more energy return. If you're not hitting those speeds, you might just be running in really expensive, uncomfortable, and unstable shoes.
The Reality Check: You Don't Need Them
Here's what the running industry doesn't always tell you: super shoes are not necessary to run strong, fast, or have amazing race experiences. Runners have been crushing PRs and conquering marathons for decades without carbon plates and foam stacks.
Marathon success depends far more on how well you trained, how well you hydrate and fuel, and how the weather treats you than on which shoes you wear. The best shoes are the ones that disappear beneath your feet and let your fitness shine.
Head to any marathon and watch the death march of runners on an off day hobbling along and walking in super shoes. They look MISERABLE. Why? Because they aren’t very comfortable.
If you want to get faster, simply running more miles will improve your running economy more than any shoe ever could. Focused speed work, strength training, and consistent training will give you bigger gains than any gear purchase.
We’ll say that again, there are no shortcuts. The average person is MUCH BETTER OFF doing strength work and slowly building mileage than running in super shoes.
The Dark Side of Super Shoes
Beyond the price tag (we're talking $250-300+), there are some real considerations:
They Change How You Run: Super shoes alter your running mechanics, often leading to longer strides, lower cadence, and more time on the ground. Everything's different when you're wearing them – your brain reacts to the softer impact, your leg mechanics change, and your natural movement patterns get disrupted.
Injury Risk: When super shoes first came out, even elite-level athletes trying to figure out how to use them in training were getting hurt. There's been a reported association between training in super shoes and navicular stress fractures, plus an uptick in hip and lower back injuries.
They're Not Built for Fun: Super shoes exacerbate any stride imbalances because of their trampoline-like action that magnifies all forces and movements, for better or worse. When you're tired and your form breaks down, that tall, wobbly platform becomes your enemy, not your friend.
Durability: That lightweight foam doesn't last nearly as long as your daily trainers, so you're paying premium prices for shoes that wear out faster. So they only have about 50-100 miles of racing in them. Which…is not a great return on your investment.
If You're Going to Buy Them...
Test Multiple Brands: Every runner's stride is unique and interacts with each shoe differently. A shoe that feels magical to one runner often goes clunk on another. What works for your running buddy might be terrible for you. AND, each model will fit differently.
Adapt Gradually: If you're new to super shoes, start with a shorter run and work your way up. Do slow, progressive changes and don't even start if you have ongoing injuries.
Use Them Strategically: We reccomend using your super shoes only for key workouts and races. A few long runs or maybe some big speed play days. When you're not using super shoes, run in more flexible shoes as a good counter to training sessions in super shoes.
Strengthen Everything Else: Feet can get weaker if you use super shoes a lot, so spending time on foot and lower leg strengthening is important. If you want to run in super shoes, you need to put in the work to show up with stable parts. TLDR: Strength work is important. Don’t forget to strengthen your feet! Toe yoga is your friend.
Our Super Shoe Picks (If You Must)
For Racing Only:
Nike Vaporfly 3: The OG super shoe, proven track record and very run to race in.
ASICS Metaspeed Edge Paris: Great for runners with longer strides
Saucony Endorphin Pro 4: More stable platform, less aggressive
For Those Who Insist on Training In Them:
Nike Alphafly 3: Maximum cushioning for longer efforts
HOKA Cielo X1: HOKA's take on the super shoe formula
Remember: these are tools for very specific purposes, not magic bullets.
Bottom Line: Focus on What Actually Matters
Super shoes are fun. They can provide a small performance edge for some runners in some situations. But they're not the difference between success and failure, between loving running and hating it, or between being a "real" runner and a fake one.
The first rule of racing is to dance with the one who brought you: when in doubt, go with old friends – your favorite tried-and-true trainers. You’ll have more fun and know what to expect. Nothing different. Nothing new.
Your running journey is about so much more than what's on your feet. It's about the miles you put in, the strength you build, the mental toughness you develop, and the joy you find in the process. Super shoes might make you marginally faster on race day, but they won't make you a better runner.
The most important thing? Find shoes that feel good, let you run without pain, and don't break the bank. Whether those shoes have carbon plates or not is completely up to you.
And in our opinion, if you plan on running a 4 hour 30+ minute marathon, skip the super shoes. You don’t want to spend that much time in them.
Train With Us
There's nothing we love more than watching our athletes chase down their goals – whether that's deciding between super shoes and trainers, conquering your first 5K, or finally feeling confident about your gear choices. We're here to guide you, help you, and support you every step of the way.
We've designed our training programs with the everyday runner in mind because too many plans were created by elites who assume everyone has unlimited gear budgets and perfect biomechanics. We get runners who want to perform their best without buying into every trend. We get women who are smart with their money and want to invest in what actually matters.
We believe in focusing just as much on your mental game as your physical one. We believe that confidence comes from preparation and knowledge, not from having the most expensive gear. We believe in helping you make informed decisions about everything from training plans to shoe selections.
Stop second-guessing every gear decision. Stop thinking you need to spend your way to success. Train like the badass you are.
Ready for more gear guidance that cuts through the BS? Follow @BadassLadyGang for weekly drops on everything that actually matters for your running. Because knowledge is power, and powerful women make smart choices.
