A fresh pair of running sneakers comes with practical and psychological benefits.
Runners look for marginal gains wherever they can get them. If that means shaving their legs, consuming energy gels that have the consistency of a thick, gooey children’s candy, or trying the latest “super shoe” just to get a few seconds faster, they’ll do it.
Many of these habits are a matter of personal preference, while others have actual clinical, scientific backing. And when it comes to running shoes, there are practical and psychological benefits to lacing up a fresh pair.
I’m a longtime runner. Thinking back to when I first got into the sport, I remember people telling me that all I needed was a pair of running shoes to get started. It didn’t take long before one pair became two, two became three, and so on. Now, I have far too many options to choose from — and certainly more than I’d like to admit.
Sure, I like sneakers. But for the most part, there is a method to the madness. Different pairs are used for different types of runs. And a new pair, well, it can actually improve your running.
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From a psychological standpoint, who doesn’t love a new pair of shoes? Just that smell sends a shock wave throughout my body. By buying yourself a fresh pair, you’re likely to be overtaken with excitement, leaving you aching to get out the door for a run. Oftentimes, this refresh is what a person needs to feel rejuvenated in their running journey.
With the excitement surrounding new shoes comes increased motivation to get after it. As legendary athlete and now head football coach at the University of Colorado, Deion Sanders once famously said, “If you look good, you feel good. If you feel good, you play good.” This notion is further solidified in a study conducted by Barbell Apparel that found 79 percent of gym goers “believe owning good gym clothes to be an important first step toward accomplishing your fitness goals,” and 69 percent said “simply getting in your gear is the real key to motivation.”
“Confidence is half the battle, and having workout gear that highlights your hard work really helps motivate you to get your sweat on,” said Alex Hanson, co-founder of Barbell Apparel. “The results show that just putting on some workout clothes can greatly increase motivation. ”
New shoes can also make way for newfound confidence in your abilities. As outdoor and fitness retailer REI notes in its Expert Advice column, “You should generally replace your running shoes every 300-500 miles. That’s because it’s around this point that the midsole cushioning on most shoes will lose resiliency and stop absorbing shock as well as when newer, which can cause more impact on your muscles and joints.”
Certain components of a running shoe are far better when new, leading to enhanced comfort, support, and stability, in addition to a more precise fit, as older shoes can lose their shape. An unused outsole equates to better traction. You’ll get more cushioning from a midsole that has zero miles on it. And the responsiveness and energy return from a brand-new shoe tends to be unmatched.
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Tangible performance gains can come solely from running in a new pair of well-designed sneakers. Exhibit A: The so-called “super shoe” has helped runners of all abilities achieve PRs for the fastest time over a given distance.
According to running gear company Running Warehouse, a “super shoe” is a racing shoe that “combines a bouncy lightweight midsole foam with a carbon fiber plate to create a light and springy response, reducing the amount of work a runner must do to run a certain speed. Meaning the same race effort a runner gives in a normal running shoe will result in a faster pace when running in a super shoe.”
Nike was first to enter the category in 2017 with the Vaporfly 4%, which was said to improve running economy — defined by physiological performance software company INSCYD as the energy cost for a given running speed — by four percent. “For a four-hour marathoner, assuming a 4 percent increase in running economy, you will run 4.2 percent faster. This takes off 10 minutes of your marathon time,” Scientific Triathlon, a triathlon training company, points out. Since then, other brands have followed suit, and now virtually every major player in the running shoe industry has a super shoe option.
But does this novel type of sneaker actually enhance performance? Running Warehouse recently enlisted the help of Iain Hunter, Ph.D., at the running mechanics' lab at Brigham Young University to dive into the science behind super foams, carbon fiber plates, and the overall performance benefits of super shoes. Hunter and his associates at BYU found “parallel results to other studies done around the country that no matter the pace, whether very fast or slow, we see the same kind of benefits across the board.”
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“After comparing similar shoes with different types of runners, the 3-4 percent in energy savings is seen across a wide range of runners, from elite to average runners,” Running Warehouse noted during its conversation with Hunter. “The combination of rockered midsoles, responsive super foams, and carbon-fiber plates helps reduce the effort needed to run a particular distance, leading to faster times for anyone wearing them.”
“If you're looking to optimize your performance at your next race, a carbon-plated shoe may be the answer,” the retailer concluded.
Some of the current top-rated super shoe options, as reviewed by physical therapists and experts at Doctors of Running, are the adidas Adizero Adios Pro 3, ASICS Metaspeed Sky+, HOKA Rocket X 2, New Balance FuelCell SuperComp Elite v3, Nike Vaporfly Next% 3, On Cloudboom Echo 3, and Saucony Endorphin Elite.
When investing in a new pair of running shoes — be it a “super shoe” or not — consider getting fitted by a specialist at your local running store. This can ensure you get the best option for you, as feet are like snowflakes; they’re all different, and specific shoes are designed for specific needs, including foot type, running style, terrain, and all-around fit.