Issue #16: Super Shoes

✍️ Author’s Note

Welcome back to The Threshold Lab, where each week we dissect a training topic, dig into the research and translate it into practical strategies. I’m Stephen Pelkofer, an aspiring HYROX Elite 15 athlete and science/data nerd. I offer 1:1 personalized coaching as well – you can learn more about the Threshold Lab here: thresholdlab.co.

🔌 Plug of the week: The Hybrid Letter

The Hybrid Letter is one of the best newsletters in fitness and specifically the hybrid/HYROX space. You'll find everything from tips on how to get started in hybrid training for the first time to advanced race strategy from the top athletes and coaches in the world.

I had a chance to sit down with them last week and talk about heat training and HYROX – you can check out that post and subscribe to their newsletter here: https://www.hybridletter.com/p/beat-the-heat

👨‍💻 Introduction

Topic: Super Shoes

In the past five-ish years, “super shoes”, carbon-plated, high-stack running shoes with ultra-responsive foam, have taken over the sport of running. Since Nike’s Vaporfly 4% debuted in 2017, middle and long distance world records have fallen and nearly every pro on the starting line is in carbon-plated shoes. But what does the science say? Do they work for everyone, or just elites? And are they worth the $250+ price tag for recreational runners?

⚡ Fast Finds for the busy reader

• 2-5% better running economy with carbon-plated, high-stack shoes.
  

• 1-2% faster race times on average (minutes off a marathon!)
  

• Works for elites and recreational runners, but results vary by shoe and runner.

🔬 Deep Dive

What are super shoes?

• Defined by two innovations: a rigid carbon-fiber plate embedded in the midsole + lightweight, bouncy foam.
  

• The plate reduces energy lost at the toes and works like a lever to help push-off.
  

• The foam stores and returns more energy than traditional shoes. Together, they improve running economy: how much oxygen you need at a given pace.

How much faster do they make you?

• Hoogkamer et al. (2018): Highly trained men ran with ~4% lower oxygen cost in the Nike Vaporfly compared to normal racing flats.
  

• Barnes & Kilding (2019): Found a 2-3% running economy improvement in trained runners.
  

• Paradisis et al. (2023): Recreational runners saw 3.9% improvement at slower paces, up to 5.0% at faster paces.
  

• Knopp et al. (2023, Sports Medicine meta-analysis): Benefits vary widely – some runners improved by nearly 10%, others saw no gain. On average, both elites and amateurs improved.

Who benefits?

• Both elites and recreational runners. Riedl et al. (2024) found no difference between faster or slower → all improved economy on average.
  

• Slower runners sometimes see slightly larger race-time gains in these studies: with less air resistance at slower speeds, a 4% efficiency boost translates closer to ~2% faster marathons.
  

• Not everyone responds the same. Joubert & Jones (2022) found Nike’s Alphafly improved economy ~3%, while another brand’s plated shoe showed almost no benefit.

Are they worth it?

• For PR-chasers? Yes probably. A 1-2% faster marathon means 1-5 minutes off depending on your fitness level.
  

• Cost and lifespan matter: $250+ per pair, and they lose their “pop” after ~150-250 miles. These aren’t the type of shoes you should be running all your daily runs in.
  

• Training > gear: A small 2023 study suggested runners training only in super shoes improved economy less than those training in non-super shoes. There will be more research on this in the coming years, but you shouldn’t be wearing this for every run and making the shoe do the work for you.
  

• Bottom line: Super shoes will likely make you faster on race day, but they are not what leads to long term improvements → consistent training for months and years while staying healthy is what gets the job done.

Time for some lab notes ⬇️

🧪 Lab Notes

In every issue of this newsletter, the “Lab Notes” are going to be the protocols that you can apply to your training and routine right away. The goal of this section is to translate the science into actionable steps for the reader, whether you’re a recreational runner/HYROX competitor, or someone pushing the limits of their peak potential.

• Use them strategically: Save super shoes for key workouts (threshold or faster work) and races. It’s probably a good idea to rotate with normal trainers even for key workouts just to keep calf and foot muscles strong.
  

• Experiment with models: We all have different feet. Just because the Nike Alphafly or Asics Metaspeed models are popular doesn’t mean they will work for you. Go to your local Fleet Feet and try on a few different pairs. You can also order from the Running Warehouse and return the shoes within 30 days if you don’t like them.
  

• Shoes are the icing, not the cake: If you’re on the verge of a Boston Marathon qualifier or breaking a specific time goal in a 5k/10k, the best super shoe for your feet will probably help you achieve that goal. But you know what will help more? Stacking 16 straight weeks of threshold intervals with minimal doses of speed work 😉.

That’s it for this edition of the Threshold Lab. Happy training!

📚️ References

• Hoogkamer W. et al. (2018). A Comparison of the Energetic Cost of Running in Marathon Racing Shoes. Sports Medicine.
  

• Barnes K. R., & Kilding A. E. (2019). A randomized crossover study investigating the running economy benefits of highly cushioned shoes. Journal of Sports Sciences.
  

• Paradisis G. P. et al. (2023). The effect of carbon-plated running shoes on running economy in recreational runners. European Journal of Sport Science.
  

• Knopp M. et al. (2023). Do advanced running shoes improve running economy in all athletes? A systematic review and meta-analysis. Sports Medicine.
  

• Riedl I. et al. (2024). Carbon-plated footwear improves running economy in both male and female runners at different ability levels. Frontiers in Sports and Active Living.
  

• Joubert D. P., & Jones G. P. (2022). Comparative effects of different carbon-plated shoes on running economy. Footwear Science.
  

• Salazar D. et al. (2020). Performance improvement of marathon world-class runners in the era of new shoe technology. International Journal of Sports Physiology and Performance.