As I wound down my competitive running career and transitioned into full-time coaching back in 2016, Mile2Marathon began hosting bi-weekly group speed sessions. Our goal was to expose people to organized, purposeful group track work, because we believe that every runner can benefit from speed work. The paces may vary, but the physiological benefits are universal.
Upon starting our Wednesday night track sessions, something that stood out to me was that most people would show up with just one pair of shoes. They would warm up in that shoe, do the workout in that shoe, and then cool down in that shoe. I appreciated the simplicity of it, but it sure was different than what I was used to.
I was used to showing up to my own track sessions with a minimum of two different shoe options, and many times three (or even four!). I had my cushiony, heavier, less responsive trainers for warm-up and cool-down, then I would have the shoes we would use for threshold and speed work – often a flat of some sort (am I aging myself by using that term?). And if the session had some top end stuff I might even bust out my spikes – yes, even as a marathon runner I would sometimes spike up!
So when I showed up on Wednesday night to a bunch of single-shoe athletes, needless to say I was a bit surprised. Back then the shoe of choice within the group was a simple all-round training shoe, like a Nike Pegasus or a New Balance 880. The vast majority of runners were not racing in flats, and understandably so. Running in flats was tough on the legs – these shoes were minimal (the lighter the better!), and cushioning was an afterthought.
The Rise of the Super Shoe
In the summer of 2017, things changed. It was arguably the single biggest change running has seen in our lifetime. That summer, Nike released the OG Vaporfly 4% to the public and running has never been the same.
For the first time the masses embraced the concept of a pure racing shoe. It was impossible to keep this shoe on the shelves. Other brands were quick to respond, and now here we are in 2025 and the market is saturated with all different types of “super shoes.” People simply cannot get enough of these super shoes…they ONLY want to run in super shoes!
Give an athlete the slightest reason and they will leap at the opportunity to lace up their carbon-plated rockets. Track session – super shoes, tempo run – super shoes, 60 minutes with some fartlek – super shoes, heck even just a straight up long run will have them reaching for their $1 per KM engineering marvel. And you know what, I don’t blame them. These shoes legit make you faster. But should we be wearing them as often as many of us do? Should we be reaching for them at every opportunity? I’d argue no, no we shouldn’t.
There have been studies that have shown that overuse of super shoes can negatively affect foot and lower leg function as the carbon plate and excess foam are doing more work and thus the natural function of the foot is compromised. This can lead to weakening of foot muscles and changes in biomechanics. The bigger stack height can also lead to excess pronation and a lack of stability, which can further the risk of injury.
The Case for Rotating Your Shoe Line-Up
I think that an athlete should rotate between a minimum of three different types of shoes. 1. The workhorse. 2. The speed shoe. 3. The racing shoe. If you have these three types of shoes in your rotation, you can strike a fine balance between function and performance.
Let’s start with the workhorse: something like the Nike Pegasus, On Monster, or NB 1080. This is a shoe that you will do most of your miles in, that sparks a nice balance between cushioning and responsiveness. They will allow for a natural gait and foot function, and as a bonus they are also more affordable and durable than a super shoe. I would recommend going to your local run specialty store for an expert fitting to find the workhorse that works best for your foot.
The next shoe in your quiver should be a speed/tempo/quality training shoe. This is a bit of a newer niche in the footwear space, and I love it. Many brands will have a shoe in this range which has similar qualities and ride feel as their super shoes, but slightly scaled down – e.g., a nylon plate instead of a carbon plate.
I love this because it makes the transition from trainer to super shoe less shocking on your legs as often the silhouette and design is close to that of your racing shoe. I would recommend staying in brand when choosing a speed trainer and racing shoe.
This type of shoe would be something like the NB Rebel, Adidas EVO SL, or Saucony Speed. You would want to use this shoe for the majority of your quality tempo and interval work as it will allow you to really jam, but will also allow your foot and lower leg to be active and engaged. These speed trainers also make for great racing shoes if you are not yet on the super shoe train!
When it comes to racing, this when the super shoe makes sense. Super shoes are made for racing, and this is where they thrive! Make sure to try on a few options as they feel a bit different – some feel plush and very cushioned such as the NB SC Elite, while others provide a more stiff, responsive feel such as the ON Cloudboom.
I would save the use of super shoes for key workouts and racing. That’s it. Be patient so that when you pull these out you get that psychological boost of knowing you are saving your fastest shoes for your most important runs. I used to love the idea of having my race day “weapons” – these shoes are sacred and these shoes are not to be used flippantly.
In sum, be intentional with your shoe choice. Take your time to do your research, read reviews, and spend your hard-earned money wisely. Not all runs require a super shoe – they require the best shoe for the job. Happy shoe shopping!
Rob Watson is a former professional runner, a current triathlete focused, and the Head Coach of Mile2Marathon Vancouver: visit https://mile2marathon.com.
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