An exploration of how running shoes affect performance
Have you ever wondered just how much assistance running shoes provide? While they won’t make you suddenly win a race, shoes nowadays, such as the Nike Alphafly 3, have been designed to give runners as much assistance as possible (1). The craft of running shoes has become so intricate that some are even designed to only be worn a single time, prioritizing weight and performance over durability (2).
Three physical aspects can limit a runner’s performance when preparing for a marathon. These features are: a runner’s VO2 max, the max amount of oxygen their body can take in, lactate threshold, how fast their body can remove lactic acid from their blood, and their running economy, the rate at which they use energy (2). Running shoes can improve a runner’s running economy. Prior to the reimagination of the running shoe, shoes were viewed as inconsequential for the runner, and athletes only focused on training. For decades, the materials used in the shoes were unaltered, consisting mainly of rubber. This changed in 1975, when the first shoes with a Ethylene Vinyl Acetate (EVA) midsole, the bottom cushion of the shoe, were introduced. Ever since then, companies have continuously innovated and adjusted the structure and materials of running shoes to give athletes the most benefit possible (2).
These enhanced “super shoes” made waves throughout the running community in 2016 when Nike released the Vaporfly shoe, which was quickly adopted by top runners (2). To dominate records and give runners better performances, this new era of running shoes included carbon fiber plates and foam. By making thick boat-shaped soles out of foam, the shoes were able to return more energy to a runner because, when the runner pushes against the ground, the foam pushes back (3). However, foam is not very structurally stable, so to secure this, companies introduced thin carbon fiber plates sandwiched in the middle of the foam. Carbon fiber is exceptionally lightweight and sturdy, stiffening the shoe (3). On top of these major upgrades, smaller incremental changes have also been introduced such as a rocker sole shaping a shoe to curve more smoothly on a step. Nike has also introduced “Air Pods”: a small air bubble inside the sole that gives a greater bounce (1).
Anatomy of the Nike Vaporfly shoe
These innovations have been seen to greatly improve runners’ economies by about 4-6%. Though this may seem small, it can cut minutes off of a runner’s time, which easily makes the difference between a win and a loss (2). These supershoes will not fix a lack of training or inherent inability, but they have been seen as enough of an advantage that rules have been implemented surrounding them. Regulations have come out, limiting the thickness of the sole to 40mm and a 1 carbon plate max, to ensure that runners are not effectively running on springs. As we saw in the Olympics this summer, where Noah Lyles clinched his victory wearing the Adidas Adizero Y-3, every moment counts towards the win (4, 5).
These shoe improvements also come with a cost. Those who are unable to afford these costly advancements are now at a disadvantage. Not only do these shoes cost a minimum of $100, usually more, but some runners also get pre-release prototypes that are inaccessible to the public (2). As companies continue to improve these shoes, runners will only get faster. Though you may not be able to buy a pair of the best shoes right now and set a world record, these technologies can make the difference even at a highschool cross country race.
Sources:
- 7 Best Marathon Running Shoes in 2024. (2024, June 7). Retrieved October 15, 2024, from RunRepeat – Athletic shoe reviews website: https://runrepeat.com/guides/best-marathon-running-shoes
- Rosen, J. W. (2024, June 25). Supershoes are reshaping distance running. Retrieved October 15, 2024, from MIT Technology Review website: https://www.technologyreview.com/2024/06/25/1093520/supershoes-running-kenya-carbon-plate-shoes/
- Jones, L. (2023, April 5). The Latest in Running Shoe Technology. Retrieved October 15, 2024, from Lucky Feet Shoes website: https://luckyfeetshoes.com/blogs/blog/the-latest-in-running-shoe-technology
- Dennehy, C. (2020, January 31). Nike Vaporfly Shoes Avoid Complete Ban By World Athletics. Retrieved October 15, 2024, from Runner’s World website: https://www.runnersworld.com/news/a30721631/nike-vaporfly-ban/
- Bernard, F. (2024, August 6). Olympic gold medalist Noah Lyles wants his own Adidas signature shoe. Retrieved October 15, 2024, from KSBW website: https://www.ksbw.com/article/noah-lyles-olympics-adidas/61795579#:~:text=Lyles’%20victory%20was%20not%20just,spikes%20for%20his%20historic%20feat.
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