What are supershoes, and should I get some?

When you’re standing at the starting line of your race, you’ve likely noticed a fleet of shoes that seem… different. They have towering stack heights, curved bottoms, and they’re almost always in some borderline-gaudy neon color runners seem to love. They are supershoes, and they are taking over races, from world major marathons to your local turkey trot. 

But are they actually worth it? Or are they just another running trend? Let’s dive in.

What are supershoes?

Before deciding whether they’re worth it, let’s break down what they are. Supershoes are racing shoes, typically for road racing from 5k up to marathon (although supershoes for other types of races are on the rise as well). They consist of a few key features: PEBA foam, a rocker, and a carbon plate.

• PEBA (polyether block amide) foam is a lightweight foam that has a higher energy return than the foam in your daily trainers. This means the foam springs back better after impact (i.e. a stride). The better the springback, the more energy you get for your next stride.

• The rocker is the curve on the bottom of the supershoes. This curve “rocks” your foot forward as it lands on the ground, smoothing the roll into your next stride. Essentially, it propels you forward more easily.

• The carbon plate is arguably the most well-known and glamorous part of a supershoe. This piece of carbon sandwiched between layers of foam makes the shoe stiffer, so you don’t have to flex your foot as much when you toe-off each stride. Think of it like a lever: when your foot strikes the ground, the carbon plate propels you forward.

Okay, so should I get a pair?

If you’re racing, the answer is probably yes.

Overall, research says that supershoes improve running economy (how efficiently you run), making you faster at the same effort when wearing regular trainers. Some studies suggest runners can gain up to 4% improved running economy and 3% faster races, but others suggest these percentages might be a little lower. As a rule of thumb, faster runners benefit more from supershoes, but most mere mortals will gain at least some free speed.

Supershoes also help with recovery. The energy return from the foam and the improved running economy help your body handle stress and recover more quickly. This benefits anyone who wears them, of course; who doesn’t like feeling fresh earlier after tough workouts and races?

Alas, all these fancy innovations aren’t cheap. Supershoes tend to cost upwards of $250. The lightweight materials also don’t last as long as regular trainers, so you tend to only get 200-300 miles on them instead of the trusty 300-500 you do with trainers.

If you’re chasing a little extra speed, supershoes are a good addition to your race day kit.

I wear a pair and definitely race faster. To mitigate the cost and make them last, I only lace them up for races and the occasional workout. Wearing supershoes too often can also make your muscles reliant on the stiff carbon plate and weaken overtime. But wear them just enough to be ready for race day, and you’ll soar.

If you can’t afford them, don’t like how they feel, or just can’t bring yourself to spend that much on a pair of shoes, it’s all good. Supershoes are a nice boost, but they don’t replace good old-fashioned training. Put in the miles, and you’ll race great — and get to smirk at all the supershoe-clad folks you chase down along the way.