The emergence of ‘super shoes’ has transformed the running landscape, with recreational runners increasingly donning these technologically advanced sneakers. Once exclusive to elite athletes like Eliud Kipchoge, who wore the prototype Nike Vaporfly during the 2016 Rio Olympics, these shoes are now commonplace at local events, such as Saturday Parkruns. While they promise enhanced performance, questions arise regarding their potential injury risks.
Super shoes are characterized by their innovative design, which typically includes a lightweight structure, a rigid carbon fiber plate, and advanced foam materials. These features work together to improve running efficiency, which a review of ten studies found can enhance running economy by 2.7%. This improvement can translate into faster race times, enticing more runners to invest in shoes that often cost an additional A$100 compared to conventional sneakers.
Despite their advantages, the durability of super shoes is a concern. The materials that contribute to their performance may wear out quicker, leading to more frequent replacements. Currently, the exact lifespan of these shoes remains unclear. While marketed to recreational runners, research indicates that the greatest benefits are seen in highly trained athletes and during high-speed runs.
The question of safety has gained traction as early reports suggest a rise in midfoot stress fractures among runners who switch to super shoes. The underlying cause of these injuries is not fully understood, but they appear to stem from a mismatch between the usual loads on bones and muscles and the altered dynamics introduced by the shoes. The stiffness of the carbon fiber plates limits foot flexibility, increasing stress on the midfoot region and the metatarsals, which are common sites for running injuries. Conversely, super shoes may actually reduce stress on the tibia during prolonged running.
To mitigate potential risks, experts recommend using super shoes primarily on race days or during critical training sessions. Ongoing research is necessary to determine their long-term impact on runners. Some studies indicate that while super shoes may facilitate easier running and encourage more intense training, rapid increases in running volume could lead to injuries related to training loads, particularly given the increased bone loading associated with these shoes.
Recent research provides a mixed view on injury rates among users of super shoes. A study from the United States indicated that runners training for a half-marathon in super shoes were approximately half as likely to sustain injuries compared to those in traditional footwear. In contrast, a Swedish study spanning nine months found no significant difference in injury rates. Notably, the funding sources for these studies were not disclosed, leaving the involvement of shoe companies uncertain.
For runners considering the switch to super shoes, practical steps can help maximize benefits while minimizing risks. It is advisable to gradually integrate these shoes into training regimens, allowing time for the body to adapt to the unique loading patterns. Limiting their use during everyday training may also help prevent overuse injuries.
As the debate surrounding super shoes continues, the running community remains divided. The allure of faster times is compelling, but understanding the potential risks is crucial for those looking to enhance their performance safely.
