How Often Should You Wear Super Shoes? Science Explained

Research unequivocally proves Super shoes are faster than your old-school racing flats, with runners gaining 4-5% in running economy, which translates to about a 2% performance boost (3.5 sec/km or 5.5 sec/mi). This has led runners to ask: Are super shoes a must-have for every run, or should I save them for race day? Let's delve into the science to demystify this question because I need to call out some bad scientific practices and share with you who stands to benefit the most from Super shoes because not everyone does, as well as my personal approach to training with Super shoes.

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#alphafly #running #supershoes

[zacsborntorunrunningadvent]

I use Alphafly series 1 as daily trainer (theyre so forgiving) then have a more fresh pair of Alphafly series 1 for race day. In the 10k & up I feel they really protect my legs & feet. I also notice the next day I'm not as sore using AF1 vs say Endorphin Speed Original for a road half marathon.

[Chungdol]

I'm almost entirely training in plated shoes. Especially for my hallux valgus they do wonder, since I use plated shoes I have no problems at all anymore in my toe joint.

I also was never injured... I use different drops and firmness to give my musles often a different input. And so far it works very well. I think the problems come when people just use their "super shoes" for the one final day... or only for speed workout.

[stefanoviviani]

In training you don't want help, you want to train.
I use plated shoes as little as possible. They don't make you a stronger or better runner, no matter how it looks on Strava. In fact, they weaken your feet - which in turns negatively affect the overall kinetic chain (ankle, knee, hip, back, etc...) - because they do part of the job instead of you; consequently, they increase the chance of injury the day you'll take them off. Keep them for race day and maybe use them few more times in preparation to get familiar with the pace they offer.

[kensier]

I so very much appreciate this video. I took a10 year hiatus from the sport after being absolutely burnt out and came back to a verrryyy different shoe landscape! Last I was around all the serious runners were opting for minimalist shoes, zero-drop etc and we had those tiny racing flats. I felt so old when I started training this past month and had no idea why everyone now runs in and sells these pillowy looking shoes 😅

[shaylorcyclingwahoolecol]

Useful validation of exactly what I’m doing. I run a reasonable amount in alphaflys, mostly because I want to be used to them but also because I just enjoy them. I have found they decay in pace, but I race in fresh ones because I’m lucky enough not to worry too much about the price so why not.

[AnDrvV]

Ive run two marathons this year and in both i started cramping in my quads around knees super early (18km ish) never cramp in training. Only diffence on race i can point to -race shoes

[simonfreeman]

The 2% is the difference between Kimetto’s marathon world record in 2014 (2:02:57) and Kiptum’s time in 2023 (2:00:35). So, much of the development in faster times is most likely because of the super shoes. For this reason, World Athletics should have banned them from competition, in my opinion.

[AinsyDoesFinance]

Another great video Dr.Will. Is there any chance you could do a deep dive into how the effects of temperature/humidity should be taken into account for training/race day? Loving your content!

[jimoconnor]

I use my "older" super shoes as the foams definitely help me with recovery after long runs with workout paces. At 60, I have been able to recover faster from my LRs and really stay healthy during my marathon blocks the last 2.5 years. Reducing my times from 3:45 to 3:08. I think they may promote form efficiencies as well. I'd guess all shoes alter your biomechanics in some way if you only wear a certain shoe repeatedly for months/years.

[michaelhatch]

If I were to run a four hour marathon it would win my AG in 90% of all races as it would also be a Boston Qualifying time. As an old slow runner there is another aspect to super shoes that have an effect on training. I have been using a carbon plate shoe (not the best or most famous) for training over the last year. And for the first time in forty years of running I don't have a single black toe.

[alanshrimpton]

After doing 2 or even 3 marathons in my race day shoe I then use it for marathon paced or faster long runs. My speed shoe right now is like an asics magic speed 1 still. Carbon plated but not over the top. My long run zone 2 is Saucony Speed 3. Once again a carbon shoe but not too ridged. Everyday shoe is novablast 3 and rebel 3. I think its a combination where i get a range of different shoes for my feet and not suddenly jumping into supershoes on race day. Mind you i only use NB Elite which isn't that super but i never get sore feet in it.

[Bassgesicht]

Great video - I constantly struggle with that question, when it comes to all kinds of speedier workout. Would you say not using super shoes in interval workouts ( just as an example) benefits factors like lower leg strength etc. so that you in the end do get a performance boost once you switch to super shoes? I feel that is another thesis that gets tossed around a lot here on YouTube without a lot of proof

[MrMiles]

Interesting video, thanks. Have the Vaporfly 2, only use it if want to go fast as it definitely helps me (speedwork always done in non-carbon shoes, so can compare). I find the more I put in (faster I run) the more I get back. However, I don’t like how they make me run (almost like a scuffed forefoot landing) and don’t particularly like running in them (used them in a 10k once, couldn’t wait to take them off!). Cf. Takumi Sen 8 which are almost as fast for me but nice to run in/don’t noticeably change my running form.

[yeahhhhh]

thanks man. i think super shoes have a place just when it comes to race. or some few specific training sessions. other than that I'd stick to more traditional shoes, i prefer low stackheight and low drop shoes usually.. 25-30 mm max for my tempo runs 4-6 mm drop.. and once a week i really like to run in super minimal shoes zero drop for strengthening... i'm lucky to have pretty high arched in my feet though . Anyway a 5% IMPROVEMENT FOR A 3:30 MARATHON IS HUGE good to know i still have to run a full marathon, my goal would be to stay between 3.h15 and 3h.30 i guess i'll try a super shoes ahah

[onion]

those strange rockers cause me shinsplint, so i use super traditional flat streakfly instead, they're definitely more bouncy than any Eva shoes out there even after more than 1000km

[fpupesh]

i run a tempo run in asics metaspeed sky+ once a week and my calves are killing me after that :D btw the adios pro 3 is not peba based

[bills]

Dr. Will, more great content, thank you. What are your thoughts on using inserts in your shoes to improve longevity of the shoe? Also, do insets improve mechanics or are they overrated! Cheers

[simonhall]

Will, I am 13 weeks out from marathon day trying to crack the 3hr mark, ive only just bought my first pair of super shoes in 3 months i've done 2 runs in them, having just watched this video would it be advisable to use the Alpha's now once a week for marathon paced effort upto marathon day for better muscle efficiency = greater adaptation or would you wait until closer to race day and use them only 3 or 4 times before doing the marathon?

[gtromble]

Regarding the possible loss of supershoe benefit after they wear down, did you dismiss one study just because it didn't give results you expected and accept another because it did? That's what it sounded like on the video.