THE RISE OF THE SUPERSHOE

Published: 27/04/2026 | By: Freeman Williams

Once a marginal gain reserved for elites, supershoes have reshaped modern running from the ground up. Blending carbon plates, advanced foams and energy-returning design, they’ve changed not only race times, but training habits, expectations, and what runners believe is possible. In this piece, our ambassador Freeman Williams explores how one innovation quietly rewrote the rules of performance

Not that long ago, getting faster as a runner was pretty straightforward in theory. Run more, train harder, recover properly. That was the formula, and to be honest, it still is to a point.

But over the last few years, something has shifted, and it’s not just in how we train. It’s in what we’re training in. Supershoes have changed the feel of running in a way that’s hard to ignore. This isn’t just another small upgrade like lighter materials or slightly better cushioning. It’s one of the biggest changes the sport has seen in a long, long time.

As someone currently running sub-16 for 5K, I’ve felt that difference firsthand.

A lot of this started when Nike began working on a new kind of racing shoe in 2016. That eventually became the Nike Vaporfly, which first appeared at the Rio Olympics before being released more widely in 2017. Straight away, it was clear something had changed. Top marathoners were wearing them, and big performances followed almost immediately.

What made it different was the focus. Not just making a shoe lighter or softer, but making runners more efficient, using less energy to hold the same pace.

At a basic level, most supershoes are built around three key elements: a carbon fibre plate, a highly responsive foam, and a curved, rocker-style shape. The plate gives a noticeable snap as you move through your stride, while the foam compresses and rebounds in a way that feels both soft and fast at the same time. The shape of the shoe helps roll you forward, making transitions feel smoother, especially when you’re running at higher speeds.

 When you put it all together, the result is a ride that feels noticeably more efficient, and while studies have suggested improvements of around four per cent, most runners don’t need the data to feel the difference.

 Once these shoes became more widely available, performances started to shift across the board. Personal bests began dropping not just at elite level, but among everyday runners as well. Then came moments that really pushed things into the spotlight, like Eliud Kipchoge breaking the two-hour marathon barrier during the INEOS 1:59 challenge. Even though it wasn’t an official world record, it marked a turning point within the sport.

 From then on, supershoes weren’t just another piece of kit. They became part of the wider conversation around what modern running should look like. With that level of impact, it was inevitable that questions would follow. Some saw it as a natural evolution of the sport, while others argued it pushed things too far. Eventually, World Athletics stepped in and introduced regulations, setting limits on things like stack height and plate construction to try and keep competition fair.

 Even now, the debate hasn’t completely gone away, but like most sports, running continues to evolve alongside technology, and this feels like part of that process.

 It didn’t take long for other brands to respond. What started with one shoe quickly turned into a full category, with every major running brand developing its own version. Different foams, different plate designs, slightly different ride experiences. But all built around the same core idea of improving efficiency.

Alongside race-day shoes, there’s now a growing space for “super trainers” as well, designed to handle bigger sessions while still giving you that same responsive feel.

What’s probably changed the most is how normal these shoes have become. They’re no longer just for elite athletes chasing podiums. You’ll see them everywhere, from front runners to people taking on their first marathon. The benefits are real, but they’re not magic. You still need the training behind you to make the most of them.

 Personally, I keep mine for the sessions that matter the most. Race day, key workouts throughout my training blocks, and longer efforts where you really want to feel that extra edge (half marathon specific sessions, for example). They’re not built for everyday mileage, and if you rely on them too much, your body will usually let you know.

 At the same time, they’ve definitely raised expectations. Paces that once felt out of reach don’t seem quite as far away anymore, and there’s a mental side to that as well. Knowing you’ve got something working with you can make a difference. Recovery can feel slightly easier after hard efforts too, which changes how you approach training across a full week.

 Ultimately, supershoes aren’t just a passing trend now. They’ve genuinely changed the landscape of running. They’ve influenced how people train, how they race, and what they believe is possible over distance. There will always be new versions and further developments, but the core idea of maximising efficiency and energy return is here to stay.

 For most runners, it simply means that if you’re putting the work in, there’s never been a better time to see what you’re capable of.

All images featured were taken by Jonas Persson & Annica Nordlund