Maximizing Performance: Super Shoes
At this point, everyone knows that shoes provide a performance benefit. We’ve been living in the super shoe world since 2017 and we’ve seen almost every distance world record go down since then. We aren’t the elites, however, and most of us aren’t going through running economy testing with multiple shoes to decide what to wear on race day. Instead, we are left guessing at what is going to be the best option based on feel or what matches our race day fit. In order to maximize our performance, we have to understand how and why super shoes work. I will try to keep this part short and sweet.
What is a Super Shoe?
The term “Super Shoe” refers to a shoe that combines a highly compliant and resilient (squishy and bouncy) midsole foam with a very stiff and curved carbon (or other compound) plate along with extreme metarocker geometry (the rolling forward of the shoe). These three components make running require less energy from your muscles to do the same job. The foam allows us to have much more cushion and energy return, while keeping the weight very light. The plate makes the shoe stable and more comfortable while running faster paces. Finally, the metarocker geometry requires less ankle flexion during the gait cycle, reducing muscle fatigue.
Understanding each of these components and how they impact you is where it gets tricky. I’ve put these in order of relevance to help you make the right pick for your next big goal. This does, eventually at least, require trying the shoes on before you buy them. So please, make a visit to your local run specialty shop. They will be able to provide more insight on your individual needs.
- Fit of the Upper
- Plate Geometry
- Midsole Geometry
- Weight
Fit of the Shoe
The way the shoe fits your foot will always reign supreme. If you cannot get the shoe on your foot, your foot is sliding around, or the heel is constantly slipping, that will not be the shoe for you. If a shoe is restricting the natural splay of your toes, that, in itself, will make you lose performance on race day. It must be comfortable and this is a non-negotiable. These shoes are designed for the marathon and half marathon, that’s a long way to run in a shoe that doesn’t feel right or causes blisters.
Plate Geometry
Plate geometry is, generally, broken into two categories: curved and flat. These can be observed on the sides of the midsole at the line between the top and bottom sections of foam. Though self-explanatory, their purpose is not as well understood. A curved plate is a shape that aids with faster transitions from heel to toe while running. Runners who have a higher cadence (over 180 steps per minute) tend to prefer this style because it enhances their natural running style, moving with the body instead of against it. Some examples of shoes with a more curved plate are the Asics MetaSpeed Edge Paris, Nike Vaporfly Next%, and the On Cloudboom Strike.
A flatter plate geometry favors runners with a slower cadence (under 180 steps per minute) as they tend to have more vertical oscillation, or bounce, in their step. The flat plate will spread the impact forces across more foam in the midsole, allowing for more cushion and energy return. Some examples of shoes with a flatter plate are the Asics MetaSpeed Sky Paris, Nike Alphafly Next%, and the Adidas Adios Pro 3.
Midsole Geometry
Midsole geometry is where things get significantly more individualized. The metarocker, or the upward curve of the front of a shoe, needs to align properly with your natural mechanics. The rocker shape should start curving at or before your metatarsophalangeal joint (ball of the foot). This allows the shoe to start the process of toe off at the same time your body would naturally be doing it. This shaping is what reduces the flexion of your ankle and, ultimately, will help with muscle fatigue. The best way to check this is to put the shoe on and either reach down and feel where the sole starts curving upward relative to the ball of your foot, or have another set of eyes be able to look at it from the side.
Weight
The last part of the equation is weight. The weight of a shoe is important as some studies cite a 1% difference in efficiency for every ounce difference between shoes, but that’s only if all other variables are the same. Keeping in mind your individual needs with fit, plate shape, and rocker shape, try to find the lightest shoe that checks all the boxes. We should not pick a shoe simply because it is lighter because we may be losing some mechanical advantage or comfort.
To sum it all up, we are not elites. We are not doing this for a paycheck and our partners wouldn’t bat an eye if we decided to stop. We are doing this for the love of the sport and for individual gratification. These shoe companies are not designing shoes for each of us individually, but there are enough options out there that we can all find something to be reliable on race day. Hopefully this guide is just another tool in your tool box to help you along the way and gives you more confidence on race day.
