Super Shoes for Slow Runners
I felt prompted to write this blog post after hearing from several sources that super shoes really only help fast runners, and that super shoes increase injury risk, bla bla bla.
Yes. The earliest super shoes were designed for elite runners. Not for recreational runners or joggers.
Yes. Super shoes can and do cause injuries when used inappropriately.
But!
Shoe technology is advancing quickly and there so many super shoe options. It doesn’t matter how slow you run, you can use super shoes if you want to, and they can be beneficial to you.
Super Shoes Benefits:
The cushioning foams in super shoes are better than EVA foam found in non-super shoes. These super foams absorb and return energy VERY well and are really lightweight. They give you a peppy feeling. These foams are also protective. They cushion the impact of running better than previous foams, reducing muscle soreness and helping runners recover faster from long sessions.
The carbon plate (sometimes nylon plate) in super shoes acts kind of like an orthotic. The plate guides the foot through transition from landing to toe-off. The plate is shaped to help propel the foot quickly through the stance phase. Because the plate is stiff, it prevents the muscles in the feet from working as they would otherwise to push off the ground. The muscles in the feet and lower legs do different work than they do in non-plated shoes or while barefoot.
Injury Risk
Back when super shoes were a brand new thing, (2017ish) there was a lot of concern about potential injury because of the way the stiff plate changes the way our feet interact with the ground.
Years later there are studies confirming injuries associated with super shoes. But this should be absolutely no surprise to anyone. Super shoes are significantly different than non super shoes, and people are getting them without finding an appropriate make/model for themselves, without a slow on-ramp to useage, and without a solid foundation of strength in the lower legs.
Super shoes not only change the way the foot interacts with the ground, they also have fairly high stack heights which decreases stability in the shoe. It’s kind of like running on platforms. Can be tippy. Greater chance of rolling an ankle. Even if you don’t roll an ankle, your lower legs and feet will work harder to stabilize and potentially tire out.
If you have never done calf raises,
If you ordered your super shoes online without actually trying on different options,
If you wear your super shoes exclusively from the day they come out of the box…
You will probably get injured from super shoes.
Some runners run marathons wearing a brand new pair of super shoes. I mean, c’mon. Irresponsibility and unwise choices associated with super shoes are what leads to injury. Not super shoes themselves.
Actually Try Them On
So you’re a slow runner. 10 minute miles? 11 minute miles? Doesn’t matter! If you want super shoes, you can absolutely find a pair that suits you, and you can wear them without fearing injury.
The key is to actually do your research and try some on. There are SO MANY different options for different purposes available today (unlike back when it was the vaporfly or bust.) My top resource for anything running shoe related is DoctorsofRunning.com. They provide detailed reviews of pretty much every new shoe.
Adidas Evo SL super shoes
The shape of plate in super shoes varies greatly depending on the shoe model. Depending on the fit of a shoe, the shape of the plate and how you land, the plate may not actually propel you forward effectively. The wrong shoes could make you run slower.
Some styles are better for heavy heel strikers, which is most common in slow running. Some styles are better for faster paces and mid-foot striking. I like my Adidas EVO SL for interval workouts, but they feel bad/awkward in the warmup when I’m jogging at a much slower pace.
Your super shoes should feel good, fast, and peppy when you try it on and try it out (while running). If it doesn't feel good, do not buy. It is expected that the shoe will feel different than a non-super shoe. Different - not bad or uncomfortable. Do not assume you’ll break it in.
Keep looking until you find a shoe that actually feels good. You may have to order several options online and return them. It’s a hassle but cutting corners leads to injury.
Be Responsible
Strengthen your lower legs. Do calf raises (ideally with heavy weight!), jump rope or hop regularly. And finally, do not wear your new super shoes all the time. Start with a short run and alternate days with a shoe you’re already comfortable in. Do not wear your super shoes on trails or rocky paths or unstable terrain.
In Conclusion
Even if you aren’t a fast runner looking to gain that edge, you can still get super shoes. Remember: super foams are actually protective because of how well they cushion the impact from running. If you do the work to find an appropriate pair for your needs and your body, you can enjoy less muscle soreness and quicker recoveries from long outings on the roads.
Nicole Sifuentes is a full-time Running Coach for adults of all ages and abilities. She is a former professional runner and 2-time Olympian, and Certified Strength and Conditioning Specialist. Read more about her services, and schedule your free coaching consultation.
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