Can Your Running Shoes Make You More Efficient?
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Running shoes have come a long way in recent years. With advanced designs and materials, modern shoes claim to help runners use less energy while running. But do they really work? And if so, how much of a difference can they make?
A recent study published in the Scandinavian Journal of Medicine & Science in Sports looked into this question by testing how different shoes affect running efficiency in recreational runners. Here’s what they found, explained in simple terms.
What Is Running Economy?
Running economy is a measure of how much energy you use at a steady running pace. Think of it like fuel efficiency in a car. The less energy you need to run at a certain speed, the better your running economy.
Better running economy means you can run longer or faster without getting tired as quickly.
The Study Setup
Researchers invited 41 recreational runners to run on a treadmill at a moderate pace (10 km/h) while wearing five different types of shoes:
- Two with advanced technology (including carbon plates and energy-returning foam)
- One traditional racing flat
- One standard neutral training shoe
- Their own everyday running shoes
They measured how much oxygen the runners used and how comfortable they felt in each shoe. They also looked at factors like body size, leg shape, and how the runners moved.
Do High-Tech Shoes Help?
Yes, they do. One shoe with advanced features (Asics MetaSpeed Sky+) helped runners use 2% to 4% less energy compared to the other shoes. The second high-tech shoe (Kiprun KD900X) also helped, but the difference was smaller and not always significant.
Even at recreational speeds, these shoes made running more efficient.
What Makes These Shoes Work?
The shoes with better energy return and stiffness did the best. In other words, they gave more energy back to the runner with each step and resisted bending in a way that helped the runner move more efficiently.
Interestingly, lighter shoes didn’t always perform better. One of the shoes that was slightly heavier still outperformed a lighter racing flat. So, it’s not just about weight. The materials and design matter more.
Does Comfort Matter?
Comfort did vary. Runners rated their own shoes as the most comfortable overall. The traditional racing flat, which had the thinnest sole, was the least comfortable.
However, being comfortable didn’t always mean being more efficient. The study found only weak links between comfort ratings and running economy.
Is One Shoe Best for Everyone?
Here’s where it gets tricky. While one high-tech shoe worked best on average, individual results varied a lot. Some runners saw big benefits, while others didn’t improve much at all.
In fact, the order of best-performing shoes was different for many runners. This means the best shoe for one person may not be the best for someone else.
Do Your Body and Running Style Matter?
Surprisingly, the answer is mostly no. Things like foot length, calf muscle shape, or body weight didn’t strongly affect which shoes helped the most. Even how a runner moved—like how long their foot stayed on the ground—only showed weak links with running economy.
In short, there’s no simple way to predict which shoe will work best just by looking at your body or running form.
What Should You Do?
If you’re a recreational runner looking to improve your performance, here are some practical tips:
- Try before you buy: Since comfort and performance vary between individuals, test different shoes if possible.
- Don’t assume lighter is better: Focus on overall design and energy return, not just weight.
- Pay attention to how you feel: While comfort doesn’t guarantee better performance, it can still help you enjoy running more.
- Consider advanced shoes for races: If you’re training for a long-distance race, a high-tech shoe may help you save energy and run faster.
Final Thoughts
High-tech running shoes can improve efficiency, even for everyday runners. But the benefits vary from person to person. There's no perfect shoe for everyone, so the best approach is to experiment and find what works for you.