Are 'Super Shoes' really that Super?

Some thought-provoking words exploring the prevalence and purpose of super shoes.

The recent evolution of running shoes has been quite incredible. There have been huge changes implemented based on scientific and research evidence, as well as demand within the market. Elite runners and everyday joggers alike are all looking for that edge to run further and faster, and make the running experience more pleasant.

The footwear industry is constantly evolving. We have seen the barefoot running and minimalist footwear craze come and go, driven by the natural running philosophy. Whilst conceptually sound, only a small minority of runners were able to effectively transition to this running style without increased injury risk. Perhaps as a human race we have already adapted too far to running on firm surfaces and relying on heavily-cushioned shoes to help soften impact? Or perhaps there was a lack of understanding or education around the purpose of natural running and how it could be implemented safely and effectively to provide long-term benefits? Either way, minimalist shoes now have a niche market, and their demise within the running footwear industry made way for the maximalist cushioning trend. This further evolved, seeing the rise of the super shoe.

Over the past twenty or so years, cushioning materials have been revolutionised - becoming more light-weight, and with greater variation in responsiveness and feel. All aspects of footwear manufacturing have come forward in leaps and bounds. Materials used throughout the shoe - the insole, outsole, midsole, heel counter, upper and laces, plus also the construction process itself, have all changed dramatically and resulted in an entirely different look and feel to running footwear. Though, the advancements in midsole materials and construction has been the strongest driver of the current super shoe boom.

Super shoes are typically characterised by a combination of significant midsole cushioning and a rigid carbon (or another material) plate through the midsole. Super shoes are regarded to be performance enhancing because these characteristics together enhance propulsion - offering more power, thus increasing stride length and speed for the same given effort. Due to the midsole stiffness, other characteristics of the shoe construction are often vastly different to conventional shoes to compensate. These include more toespring and a midfoot/forefoot rocker (to limit increased strain to the calves and Achilles), plus increased midsole flare (to provide inherent stability). The placement of the rocker varies between different shoes and can significantly change the feel and suitability of a shoe for each runner.

Talking more generally about footwear, the same pair of running shoes is not for everyone. That's just one of the reasons why there are so many different brands and different pairs of shoes on the market, all offering different features and characteristics. It stands to reason then that super shoes are not designed for all runners. But, perhaps this fact is being overlooked too often in favour of the touted benefits?

Whilst these super shoe characteristics have been designed and integrated into shoes with the intention of enhancing run performance and experience, it's not all sunshine and rainbows. There are many instances where super shoes are perhaps being over-utilised, or where benefits are not being maximised due to misuse. Even though there are many many possible contributors to running injuries, there has been a reported increase in various injury types as the prevalence of super shoes has increased, and this is becoming hard to overlook. Certainly other factors need to also be considered, though perhaps there is a relative overuse, or misuse of super shoes that is linked to these injuries. Proximal issues such as hip impingement and femoral bone stress injuries, as well as calf, Achilles and MTSS complaints have been flagged for concern. Research is beginning to surface, but the real proof is in the pudding. Super shoes are commonly seen on runner's feet on local roads and paths, and they are regularly making their way into my clinic room too.

For just a moment, think of your running shoes like a car. Essentially, super shoes are like a Ferrari or Lambourgini. They are attention seekers, designed for performance.

Now, there aren't many people who would drive around in their performance sports car every day. Put simply, it's not what they are designed for. However, if it's the only car you have, it will do the job. Consequently though, fuel economy will suffer and the risk of damage is high.

Similarly, super shoes are designed to run fast, so they feel and perform best when running at higher intensity. This is thanks to the gait characteristics of shortened ground contact time and stronger propulsion that go along with increased speed. Unfortunately, this means that many runners really should not be running in super shoes. Without sufficient speed or rebound force at impact, you won't realise the benefits of the shoe, and potentially will actually be increasing load through tendons and muscles by fighting the stiff midsole. Super shoes also should only be used for specific speed sessions and racing. There is little point in running an easy session in super shoes, because again you will not realise the benefits. They also are not designed for trail or off-road running, because the softer midsole materials tend to increase medial and lateral instability in a majority of runners, which is again least problematic when running at pace.

Super shoes, in my opinion, should be used in the same fashion as a performance sports car - sparingly, with purpose, and for their intended use only.

Without doubt, super shoes have proven to enhance performance. But, at what cost?

Consider this next time you lace up your super shoes, or when you consider spending a small fortune on your next pair.