Research Says
A conference abstract titled “Impact of Advanced Footwear Technology on Running Economy At Slower Running Speeds” by Fernando Gabe Beltrami and colleagues (2026), published in Current Issues in Sport Science, examined whether modern carbon-plated racing shoes — often called “super shoes” — improve running efficiency at the slower paces typical of recreational runners. Fourteen moderately-trained runners (6 men, 8 women; VO₂peak ~50 ml/kg/min) ran at four speeds ranging from 7.5 to 12.0 km/h (roughly 12:30 to 8:00 min/mile pace) in three shoe conditions: a traditional trainer, an advanced racing shoe, and a prototype blending features of both. Each runner repeated the full protocol across three separate days to reduce variability. The advanced racing shoes reduced the oxygen cost of running by about 2.5% compared to traditional shoes — and critically, this benefit held steady across all four speeds, including the very slowest.
Why It Matters
Most super shoe research has focused on elite athletes running at race pace, leaving recreational runners to wonder: “Do these shoes even help me?” Some earlier studies suggested you might need to be running fast enough to generate sufficient ground forces before the shoe’s carbon plate and energy-returning foam provide any metabolic benefit. This study challenges that idea. The savings appeared at an easy jog just as clearly as at a moderate effort, suggesting the technology works regardless of how fast you go. For the everyday runner lacing up for a half marathon or marathon, that’s a meaningful finding. It means the efficiency boost isn’t reserved for the front of the pack.
Applied Insights
How to use this research in your training:
- Consider Super Shoes for Racing at Any Pace: The metabolic savings from advanced footwear technology aren’t just for elite runners. If you’re deciding whether a carbon-plated shoe is “worth it” for your goal race, this study suggests you’ll benefit even at a relaxed pace.
- Don’t Expect a Miracle Feel: Runners in this study couldn’t reliably perceive the efficiency difference between shoes through effort alone. The metabolic benefit is real but subtle — you may not “feel” faster, but the oxygen savings add up over longer distances.
- Prioritize Comfort for Daily Training: The study found that comfort was a stronger driver of shoe preference than metabolic efficiency. For everyday training miles, choose shoes that feel good on your feet. Save the super shoes for when efficiency matters most.
- Efficiency Doesn’t Replace Fitness: A ~2.5% reduction in oxygen cost is helpful, but it’s small compared to gains from consistent training. Think of super shoes as the cherry on top of a well-built training plan, not a substitute for one.
I’m Thinking
This study is a welcome addition to the super shoe conversation because it specifically targets the population most likely to question whether the technology applies to them: recreational runners moving at moderate speeds. The crossover design — where every runner tested all three shoe types — is a strength, as it controls for individual differences in running form and physiology. Repeating the full protocol across three separate days also reduces the day-to-day variability that has muddied results in earlier studies, and the researchers rightly point this out as a likely reason their findings differ from prior speed-dependent claims.
That said, there are important limitations to keep in mind. This is a conference abstract, not a full peer-reviewed paper, so we’re working with a summary rather than the complete dataset and analysis. The sample of 14 runners is relatively small, and all were young (mid-twenties) and moderately trained. It’s unclear how these findings would translate to older runners, heavier runners, or those with very different biomechanics. The speeds tested topped out at 12 km/h (~8:00/mile), so the study doesn’t tell us much about the transition to faster race paces. Also, the shoes were all from the same brand (On), so we can’t assume every carbon-plated shoe on the market would produce identical results. As I’ve noted in another article on super shoes, the benefits of super shoes can also vary significantly from runner to runner so experiment to determine what works best for you.
Reference
Gabe Beltrami, Fernando, Aline Bolliger, and Christina M. Spengler. 2026. “Impact of Advanced Footwear Technology on Running Economy at Slower Running Speeds: A Randomised, Cross-Over Investigation.” Current Issues in Sport Science 11 (2). https://doi.org/10.36950/2026.2ciss024
