Scientists breakdown the evolution and benefits of advanced footwear options
I recently finished the Berlin Marathon, and like a lot of runners looking for any edge, I splurged on one of the latest supershoes, hoping they’d make the miles feel just a little easier. As I made my way through the streets of Berlin, it was hard not to romanticize the past—back to the days when runners like Abebe Bikila won gold medals barefoot, pounding the roads with nothing but sheer grit. But here I was, wrapped in cutting-edge foam and carbon fiber, realizing that while the spirit of running might not have changed, the tools we use certainly have. And with those changes come big questions: How much can a shoe really help? And for runners like me, is it worth it?
The Birth of Supershoes
Take a look at two bookends of the running world: Abebe Bikila, who famously won Olympic gold in 1960 running barefoot, and Eliud Kipchoge, who, fifty-six years later, quietly but significantly, stepped into the world of supershoes with Nike’s Vaporfly during his Olympic gold-medal run in Rio. These moments highlight how far we’ve come—from shoes that did little more than protect your feet to high-tech innovations that can quite literally change the game.
What exactly makes these supershoes so special? In a recent paper from the International Journal of Sports Physiology and Performance, Geoffrey T. Burns and Dustin P. Joubert explore the evolution of these shoes and the technology that drives them. They break down how supershoes use a combination of advanced foam and carbon plates to increase energy return and reduce the effort needed to maintain a certain pace. But these shoes aren’t just for elites—they’re making their way into the broader running world, giving recreational runners the opportunity to experience the benefits too.
The Science Behind Supershoes
You’ve probably heard the hype: supershoes can save you up to 4% on your running economy. But what does that actually mean? Let’s start with the foam. Most running shoes from the last few decades have relied on EVA (ethylene-vinyl acetate), a resilient foam that returned around 60% to 75% of the energy absorbed during each foot strike. While EVA was a game-changer in its time, it had its limits—especially when it came to compression and long-term durability.
Then came PEBA (polyether block amide), the foam used in the original Nike Vaporfly. Compared to EVA, PEBA was a breakthrough, offering up to 87% energy return. This ultra-light, super-responsive material changed the game by allowing runners to conserve more energy over long distances. Pair this with a carbon-fiber plate, and you get a shoe that doesn’t just absorb energy—it propels you forward, like running with springs underfoot.
(Photo: International Journal of Sports Physiology and Performance)
But the real-world impact of this technology isn’t just theoretical. A study by Hoogkamer et al. demonstrated that for every 1% improvement in running economy, runners could expect a 0.7% improvement in performance over a 3K time trial. For marathoners, Kipp et al. predicted a 2.6% improvement in speed for elite runners using supershoes—translating to a performance gain of around 3 minutes over a two-hour marathon. These are not just marginal gains—they’re real advantages, and they’ve changed the way athletes approach the marathon distance.
Of course, with great performance comes great responsibility—or, more accurately, questions about durability and longevity. Supershoes, despite their impressive technology, aren’t designed for long-term mileage. The high-performance foam starts losing its magic after about 100 miles, leaving runners to wonder whether it’s worth investing in a shoe that might not last through their training cycle. The limited lifespan of these shoes means they’re best reserved for race day and key long runs. While they can make you feel quicker and more efficient, the durability just isn’t there for regular, everyday training. For most runners, this makes supershoes more of a strategic choice than an everyday staple. So, when you’re paying upwards of $300, the question becomes: how often are you willing to wear them?
How Much Can a Shoe Really Help?
When we talk about performance improvements, the numbers don’t lie. Studies like those by Hoogkamer and Kipp provide insight into how these shoes impact performance across distances. Here’s how those improvements translate into actual race scenarios:
For a 5K race, elite runners who normally run around 15:00 minutes could see a 1.9% improvement, saving about 17 seconds and reducing their time to approximately 14:43. Recreational runners clocking a 25:00 minute 5K could expect a similar 1.9% improvement, shaving off 29 seconds, bringing their time down to around 24:31.
In a 10K, elite runners with a time of 30:00 minutes could benefit from a 2% improvement, cutting their time by 36 seconds to finish in 29:24. Recreational runners finishing in 50:00 minutes could see a 1-minute improvement, dropping their time to 49:00 minutes.
For a half marathon, elite athletes who typically finish in 1:00:00 could experience a 2.6% improvement, translating to a 1 minute, 34 second reduction, with a final time of around 58:26. A recreational runner aiming for 2:00:00 could see a 2% improvement, trimming 2 minutes, 24 seconds off their time, bringing them down to 1:57:36.
Finally, in the marathon, elite runners finishing in 2:00:00 could benefit from a 2.6% improvement, saving 3 minutes, 12 seconds and finishing in 1:56:48. Recreational marathoners with a target time of 4:00:00 might see a 1.5% improvement, saving 3 minutes, 36 seconds and finishing in 3:56:24.
So, does this mean everyone should rush out and buy a pair of supershoes? Not necessarily. While the benefits are clear, they aren’t equally distributed among all runners. For elites and serious marathoners chasing PRs, supershoes can offer a meaningful advantage—especially on race day, when every second counts. But for the average runner, the gains might be smaller, and the cost-to-benefit ratio becomes a bit more complex. Here’s some practical advice for different types of runners:
Elite runners: If you’re competing at the highest levels, the performance benefits of supershoes are hard to ignore. These shoes can make a real difference in terms of energy conservation and time saved, particularly in the later stages of a marathon.
Recreational runners: For those chasing personal bests or aiming to qualify for major marathons, supershoes can provide a psychological and physical edge. However, consider saving them for key races and long efforts, as their durability is limited.
Injury-prone runners: The extra cushioning provided by supershoes might help reduce the impact on your legs during long runs, making them a good choice for race day. But for everyday use, a more durable and supportive shoe may be a better bet.
One thing is clear: we’re living in an era of unprecedented innovation in running footwear. From the materials to the design philosophies, today’s shoes are more advanced than ever. But the real question for most of us is simple—do they make us feel better or run faster?
At the Berlin Marathon, I didn’t shatter any records, but I did feel faster. Maybe it only saved me a couple of minutes, but that psychological boost—the feeling of running lighter and fresher—made a noticeable difference when the race got tough. That’s what these shoes are all about: giving you just enough of an edge to push through when it matters most.
That said, these shoes aren’t built for everyday mileage. Supershoes, with their high-performance foam and carbon plates, tend to lose their magic after about 100 miles. They shine on race day and in crucial long efforts, but they’re not the best choice for your regular training routine. If you’re investing in supershoes, consider sizing up by one full size to account for foot swelling during longer runs and be sure to invest in good quality socks—this will help prevent blisters and skin injury, two simple but crucial factors in finding your best shoe setup.
So, if you get your hands on a pair of the latest supershoes, enjoy the ride. They might not do all the work for you, but when it matters most, they can make the miles feel just a little easier—and sometimes, that’s all you need.