Can the Right Running Shoes Really Make You Faster?
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If you’re a recreational runner hoping to shave minutes off your race time, you’ve probably wondered: Do the shoes I wear actually make a difference? A recent study published in the Scandinavian Journal of Medicine & Science in Sports says yes—but it’s not that simple.
What Is Running Economy and Why Does It Matter?
Running economy (RE) refers to how much energy your body uses at a steady running speed. Think of it as your fuel efficiency—better RE means you use less energy to run the same distance. Just like a car with better mileage, a runner with better RE can go farther or faster with less effort.
Advanced Running Shoes Can Improve Your Performance
The study tested five types of shoes, including two with advanced footwear technology (AFT), on 41 recreational runners. These AFT shoes had special features like:
- Carbon plates for added stiffness
- Lightweight and bouncy foam
- Curved soles for smoother motion
At a moderate speed of 10 km/h (a common pace for many recreational runners), the best-performing AFT shoe helped runners improve their RE by 2–4%. That might not sound like much, but over the course of a marathon, it could mean finishing 5–9 minutes faster.
But… Not Everyone Benefits the Same Way
Interestingly, not all runners saw the same improvements. Some got faster, others didn’t change much, and a few even performed worse. So, while the technology works in general, it doesn’t help everyone equally.
The researchers looked into why this happens. Could a person’s weight, foot size, muscle structure, or running style explain the difference? They measured all these things but found no strong links. In other words, just knowing your body type won’t tell you if a high-tech shoe will help you.
Comfort Isn’t Always the Best Guide Either
The study also checked whether runners felt more comfortable in the shoes that made them more efficient. Again, the answer was mixed. The most comfortable shoes were often the runners’ personal pairs—but not always the ones that gave them the best RE.
So, while comfort matters (and nobody likes blisters!), it isn’t a reliable way to pick your most performance-boosting shoe.
What Should Runners Do?
If you’re a recreational runner thinking about upgrading your shoes, here’s some practical advice:
- Try before you buy: Since response to AFT shoes varies, test a few pairs if possible—especially during a real run, not just in a store.
- Pay attention to energy return: Shoes that lose less energy (due to better foam and design) tend to help RE more.
- Don’t just chase lightness: Lighter shoes feel fast, but other factors like stiffness and cushioning also play a big role.
- Trust your own experience: Comfort and “feel” might not directly predict performance, but your body’s feedback still matters. If a shoe feels completely wrong, it probably is.
Final Thoughts
High-tech shoes can make a real difference in how efficiently you run—but they aren’t magic. The best shoe for one person might not be the best for another. So experiment, listen to your body, and focus on consistent training. That way, whether your shoes give you a 4% boost or not, your effort will always pay off.