Super Shoes: Not for Everyone, Not for Every Scenario
I’ve had the privilege of working closely with world-renowned biomechanists, physical therapists and podiatrists. In recent conversations, we have discussed the increasing amount of research emerging about Super Shoes. While these high-tech shoes have revolutionized the sport and delivered record-breaking performances, they may not be the magic bullet for every runner in every situation.
One of the most compelling discussions centers around pace. Studies suggest that Super Shoes are most effective at higher speeds—think elite-level paces. For runners moving at a slower pace (current data points to anything slower than around 9 minutes per mile), the efficiency gains appear to diminish significantly. More importantly, these shoes may actually contribute to injuries in these runners. Why? Because the mechanics that make supershoes so effective at high speeds—energy return, aggressive rocker shapes, and high-stack cushioning—may not function the same way at slower velocities. Instead of aiding efficiency, they can create instability and excessive strain, leading to potential injuries.
This evolution of Super Shoes has also trickled down into everyday trainers. Everything now is maxed out—high stack heights, exaggerated foam technology, and aggressive designs. As someone with a deep understanding of biomechanics, who has personally fitted thousands of runners in shoes and coached thousands of athletes, I am increasingly concerned about the decline of the basic, everyday trainer. More importantly, I fear we are losing sight of its fundamental value.
I coach high school athletes, many of whom weigh significantly less than adult runners. Yet, they are wearing max-cushioned, high-stack shoes that might not be appropriate for their biomechanics. A lighter runner may not exert enough force to properly engage the foam, the shoe may not be suitable for their training scenarios, and most critically, these shoes may be causing more problems than solutions. I’ve already seen young athletes experiencing instability issues, ankle tweaks, and inefficient mechanics because their footwear isn’t suited for their specific needs.
At the end of the day, running shoes are tools. Their purpose should be simple: to help a runner train consistently and enjoy the sport day after day, month after month, and year after year. The best runners aren’t defined by the shoes they wear—they are defined by their ability to train consistently over time.
My 3 Tips for Choosing the Right Running Shoe:
Match the Shoe to the Runner, Not the Hype – Choose a shoe based on individual biomechanics, weight, and training needs, not just what’s trending in the market.
Rotate Shoes for Different Purposes – Not every run needs to be in the same shoe. Consider having an everyday trainer, a workout shoe, and a race-day option to best suit different training demands. Remember variance in footwear is also a strong way of reduce repetitive use injuries.
Prioritize Long-Term Health Over Short-Term Gains – The ultimate goal of any shoe should be to keep you running consistently and injury-free. If a shoe feels unstable, forces an unnatural stride, or causes discomfort, it’s probably not the right one—no matter how much marketing hype surrounds it.
Super Shoes have their place, but like any tool, they need to be used correctly. The resurgence of sensible, versatile, everyday trainers is something the running community desperately needs. Let’s make sure we’re choosing shoes that support longevity in the sport, not just temporary gains.
Live What You Love,
~ Coach Dusty
