The Super Shoe Dilemma: Pros, Cons, and Best Practices for Marathon Training

The Super Shoe Dilemma:

Pros, Cons, and Best Practices for Marathon Training

Joe Simko, P.T and Blake Preece P.T., DPT

Fit For Life Physical Therapy

Super shoes with carbon plates have revolutionized the running world, promising improved efficiency and faster race times. Since the release of these shoes, professional running has seen the drop of several long existing world records. Elite and recreational runners alike are eager to lace up these technological marvels. However, while they offer significant advantages, it’s important to understand their limitations and risks to make informed decisions about when and how to use them.

The Positives:

The biggest advantage of super shoes is their ability to enhance performance. The combination of carbon plates and responsive foam midsoles provides a spring-like effect, reducing energy loss and allowing runners to maintain faster paces with less fatigue. Many runners report feeling “fresher” in the later miles of a marathon, making these shoes a valuable tool for racing and intense workouts. Additionally, the energy return and cushioning can possibly reduce soreness compared to traditional racing flats.

The Pitfalls:

Despite these benefits, super shoes come with risks. One of the primary concerns is the potential for overuse injuries, particularly Achilles tendinitis or at worst - stress injuries to bone. The rigid carbon plates and aggressive heel-to-toe drop can place extra stress on the Achilles tendon, calf muscles, and plantar fascia. Furthermore, because super shoes alter running mechanics, using them too frequently may disrupt your natural stride pattern. This can lead to imbalances and compensatory injuries over time. A case study completed by Tenforde and peers (2023) titled “Bone Stress Injuries in Runners Using Carbon Fiber Plate Footwear” looked at a case series of five navicular bone stress injuries in highly competitive running athletes. Their study aimed to discuss the development of running-related injuries in association with the use of carbon fiber plate footwear. They concluded that it is important to be aware of these risk factors when selecting carbon fiber plate footwear to decrease risk of injury.

Dos and Don’ts:

• Do: Use super shoes for races and select fast workouts, such as tempo runs or intervals. However, be selective with these workouts and to avoid development of overuse injuries.
  
  
• Do: Gradually introduce them into your training schedule if you’re new to carbon-plated shoes.
  
  
• Do: Pay attention to your body's feedback, especially any signs of calf tightness, shin pain, or Achilles discomfort.
  
  
• Don’t: Rely on super shoes for all your runs. Daily training in them can increase the risk of injury.
  
  
• Don’t: Run all your workouts in super shoes. There is a cost/reward balance with wearing plated footwear: performance can increase but wearing them too frequently can potentially lead to issues. Consider wearing them for a select few workouts and for your races only.
  
  
• Don’t: Ignore recovery and strengthening exercises for the calves and Achilles tendon.
  
  

With great power, comes great responsibility:

Super shoes have taken the market and have helped show runners new possibilities that were once not thought possible. However, carbon plated shoes are best reserved for race day and occasional faster training sessions, such as key marathon pace runs or speed intervals. Limiting their use helps reduce injury risk while preserving the shoe’s performance benefits for race day.

For easy runs, long slow distance, and recovery days, stick to traditional training shoes with ample cushioning and a more neutral design. These provide a better environment for your body to maintain healthy, balanced running mechanics. By using super shoes wisely and understanding their pros and cons, you can harness their benefits without compromising your long-term health and performance. Careful planning and listening to your body will keep you racing strong and injury-free.

Curious if super shoes are right for you? Consider reaching out to us for a thorough examination that may include a formal gait analysis and strength/mobility assessments.

Joe Simko, P.T and Blake Preece P.T., DPT

Fit For Life Physical Therapy

If interested, please visit our website https://www.fitforlifephysicaltherapy.com/, email us at info@fitforlifephysicaltherapy.com, or call or text us at any of the phone numbers for our three convenient locations inside Fleet Feet stores:

Polaris:  1270 East Powell Road Lewis Center, Ohio 43035 ~ 614-981-2065

Upper Arlington:  1344 West Lane Avenue, Columbus, Ohio 43221 ~ 614-981-1979

New Albany:  5792 North Hamilton Road, Columbus, Ohio 43230 ~ 614-581-7441