Do You Need To Wear SuperShoes To Go Fast?
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- Опубликовано: 8 фев 2025
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The Running Channel Podcast tackles one big topic each episode, amongst helpful tips and light-hearted chat on the latest news in the running world. Hosted by Sarah Hartley (amateur runner) and Andy Baddeley (former pro runner) alongside Rick Kelsey (recovering runner), the TRC Podcast is friendly, jargon-free, and the perfect accompaniment to your runs.
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Rick, don't run a marathon if you don't want to. Not every runner needs to run marathons, and I would love to see less emphasis on the distance from TRC. The Super Halfs are right there as a challenge for Rick!
100%. Done a few and enjoyed the training but the race itself is always horrible and takes ages to recover from. A half max for me.
@amjid300 I've only done one and hated every minute of it. I did it because I thought "that's what runners do" Love Half's though!
Absolutely 💯
I've been running regularly for 3 years now. Not in any rush for a marathon. I'm doing my first half this year.
I have been enjoying running the 10 mile-ish distance with 40ish miles weekly with ZERO plans for races or marathons. I just really enjoy the distance. It pushes my endurance without breaking me down … 26.2 miles isn’t fun to me.
Yeah you have to be really enthusiastic otherwise the training required to do justice to yourself - the high mileage + weekly 20+mile long run - for months on end can really break you down physically and mentally. Of course you can wing it and suffer through to a disappointing time on race day just to say you've completed a marathon, but eh not for me.
Problem is for a lot of big event marathons you have to snap up your place almost a year in advance, so you never really know how much free time you'll have and what your attitude towards running will be when it's time to commit to the training
I don’t really like the pounding on Rick to do a marathon. I know it’s all banter between friends, but it should really be something HE wants to do, not something he does because you all wore him down towards the idea.
I’m already so proud of him having completed a half, after his recovery. I know his operation has become a running joke (ha!), but it really is nothing to sneeze at, and I have the utmost respect that he picked running back up and enjoying it in his own way and time.
This is only maybe the third Running Channel video I've watched and WOW does it seem like Rick is an arse (THAT late to scheduled events for work?) and it really honestly seems like the other two legit hate him. So my first read of comments saying the "they should stop bullying him" I agreed with. But now I think they *all* need to be bullied more. They think THIS little of each other and the channel to not even care to show up to events?
What you all do matters to me. The best part of my week is my Saturday morning watching the pod with my coffee and breakfast. And the best part of that is watching you all take the mick out of Rick and watching Rick march blithely on.
Supershoes: I ordered a pair of Hoka CarbonX2 during the pandemic in anticipation of being super hot when the lockdown was lifted. They were terrifying, especially galumphing down hill. I soon began empathising with Wylie E Coyote (of Road Runner cartoon infamy). Whatever, I had some great runs wearing them after things returned to "normal".
With the exception of Southampton parkrun and The Great South Run, all my PBs (Marathon, Half-Marathon and 10k) have been done in carbon soled shoes, latterly Hoka RocketX2.
A parkrun PB is probably beyond me now, I'm 73 on Monday, but I still reckon I'm good for my first sub-50 minute 10k this year.
So Rick: go for it!
Happy Birthday David from a 70 years old! You have inspired me to keep running 🍾🥂
Sarah’s face when Rick calls her and Andy his “wonderful friends” 😂😂😂
It's great to see Rick comming around and considering running a marathon*.
Marathon du Medoc seems to be a good fit.
*or giving in to peer pressure and relentless pushing irl and in the commets
Rick, I live on the Big Island of Hawaii, and I've been doing most of my long runs on an active volcano (Kilauea)! I haven't run the Honolulu Marathon yet, but (you probably know this) it's incredibly hot and humid out here, hence the early 4am start. So if you run it, make sure to take in plenty of electrolytes.
Closer to you, I'll suggest Annecy, France, which is my favorite marathon so far. Beautiful course along the lake, very flat, and it's my PB out of 7 marathons. It's in April so it might be too soon to train for this year, but I wanted to shout it out.
Rick is a top bloke!
We think so too!
He's the last man on earth
Loving the 1k, 2k, 3k etc idea. I am desperately trying to get back to sub20 with little success. Am definitely going to try this!
I have the ASICS Metaspeed Sky Paris. I have worn them 6 times and ran 6 PB's. They definitely work but I agree you have to be a faster runner. I'm not a professional runner but fairly fast. I haven't worn them for a 5km effort but I would run a 5km PB in them as I am almost running that time during 10km efforts. I've ran 4x 10km PB's. 42:11, 41:50, 41:29 and 41:24. Two half marathon PB's 1:34:30 and 1:33:58. They definitely work.
Pretty sure the super shoes is more about improving running economy/efficiency. They don't necessarily make you faster by themselves, but they make faster paces less fatiguing.
But after all, the only thing that counts in a competition is the time...
I have 3 super shoes, definitely make me faster. Best benefit is around 4:15 per kilometer or faster. I estimate speed enhancement is around 20-30 seconds in a 5k, the level of effort is less in these shoes. I'm 66 years old, set 3 pbs last year in the 5k. Currently at 21:17 and hoping to break 21 this month. Favorite shoe is the alphafly 3 followed by vaporfly 2 (3 not so good).
Did some fast calculation and with a 2,7% increase at 3.50 pace, I can save about a minute on my 10k pb. Maybe it is worth getting one.
@@SpookyGhost.Good luck with that. 😅
Excellent advice on Supershoes, thank you! 🤓😁
I'm definitely not a fast runner but I wear super shoes for long runs and races, as the extra cushioning and bounce/propulsion from the plates 100% reduces the fatigue and pains. I used to struggle a fair bit from calf issues and shin splints but super shoes have definitely helped (which I assume is down to efficiency etc). Metaspeed Edge Paris have been amazing!
I started using puma deviate nitro early 2023, for no other reason but them being on sale and available in my size. I had just started to run again more seriously after 6 years of cycling with only the occasional short run. I had no idea those were carbon plated first, they just felt light and springy and great. I attribute to them (and subsequent versions), that I had the best continuous training streak in my life, to this day, besting my PRs at all distances, and finally ran sub 3h in October '24. So. Very long story short, I like to train in them.
Rick, I would hillbilly recommended the French Riviera marathon (Nice-Cannes), in Nov. Did that last year, and it was my first marathon. What not to like!1
I am always interested in that impact of runner weight on super shoe benefit. You touched on it when you mentioned female elite runners seeing different benefits. I'm a slower runner in the realm where you'd expect minimal gains from super shoes, but I'm a heavier runner. More weight means more energy to move so a 4 or 5 percent increase in energy return could mean larger gains even at slower paces.
Getting amazing PBs with my new super shoes in my first few races of the season
Get Rick to come do the Cornish Marathon couple hills here and there 😂
Awesome again all of you I use souconey endorphin speed four pro for my parkrun as there just soooooooooo comfy for me 🎉
They are great shoes totally agree, don't feel like they are stabbing into your feet
That's brilliant!
I live on Oahu, Hawaii. Look into Kauai Marathon! I did my first half marathon last year and it was challenging yet magical!!!
Rick, don’t run a marathon if you don’t want to. Don’t let them grind you down. Like I told you on Saturday….. please just don’t sing 😂
About the supershoes: the right pair will make you faster but it's tricky to find what works for you. I have had my Kipruns KD900X for two years and tested them several times on the track against other shoes not carbon plated, and I'm definitely more efficient with them. I've run with them all distances from 5 Km to Marathon. I have to point out that I don't need any stability from the shoe, I run in the trails with sandals and barefoot style shoes, which of course have zero support.
I have just ran an all out fast and flat 5 mile race yesterday using Nike Vaporfly 3's in a time of 38:53. The response in these super shoes I feel allowed me to run faster with a better response and turnover. I ran an average of 7:36/mi (4:44/km) over the 5 miles. If I had ran in for example, my Brooks Hyperion Max 2's, I feel I would have never got to the same pace or time given they are a max cushion shoe with no plate.
I think super shoes make a massive difference.
Alsager 5? Same :)
I felt the benefit from 5:30/km onwards, personally.
@IssieAndLife it was the Alsager 5 yes. First time for me and first year in NSRRA but enjoyed it a lot
I ran last year's York marathon on my adidas super shoes. My time was 30:40 my PB 😅 not bad for a 50 year old guy 😅😅😅
Rick you should come to Australia and do the Sydney Marathon with me! It will be my first marathon and I’m excited, nervous and sh!t scared all at the same time. 😊 love your work Team, keep it up.
Nice early 2 minute shout out for Coventry 🎉 whoop whoop!
Before buying “super shoes” first you should maximise/increase your mileage. Structure your training properly, with speed session. Improve your diet/recovery. Then maybe worry about the shoes. Those are a 1% gain AFTER you have maximised all other things
This. People pay waaaaay too much attention to shoes. It's all marketing.
Running is about genetics and training.
You said Roy Keen and my American mind goes to Roy Kent 😂
I got my first pair of super shoes and a supertrainer pair as well, even though my paces are not within those of the research population (hm around 6:10/k), however my weight is also far beyond the parameters of that of the research (105kg). Running power wise this puts me in same amounts of power exerted as those runners where super shoes have shown max efficiency. Thought it would be worth a shot to see what it does.
I have the deviate elite 3’s and they definitely make me faster. For context my 5k PB is just over 17 mins and 10k just under 36 mins. I can tell they’re helping even at easy paces, as they help me do the same easy pace at noticeably less effort than usual
I think many people use them too often though. They should be used sparingly, only for race days and most important workouts. I see many people use them for every run which is silly
Same PBs and shoe owner!
What do you do with them when they're past the point where they're helping you out much in races, let's say at 250+ miles, but still have many miles left before they totally break down? Personally I use old supershoes for easy recovery runs as they usually have loads of cushioning, although i do feel a little self conscious slowly shuffling around alone in loud max-stack alphaflys. I don't like to use them for intervals, tempos and long runs as I'm hoping my tendons and muscles develop more when unassisted by a plate.
Rick do Dublin City Marathon Sunday 26th October
“The Friendly Marathon”
I use super shoes for long runs and half / full marathons not because they make me faster but I recover better with them as my legs are not as sore as without.
I'm very average runner who runs significantly faster at races and I wear super shoes at races. But do I know that the shoes are the factor that accounts for running faster? No. There are other factors that may come into play at races - the excitement, racing against other runners with a competitive mindset, just a mix of psychological factors on race day. But the shoes could play a part.
Great video guys :)
So glad you enjoyed it!
With so much choice out there and also the cost it’s hard to decide which shoe I should go for.
I’ve never run in a super shoe but have considered it, but I don’t know if I’m a “fast enough” runner to gain enough benefit to warrant the price.
I need a stability shoe and last year ran in the Brooks glycerin 21 gts as my ‘do it all shoe’. This is clased as an easy/slow run heavy shoe however, I ran my first marathon in this shoe as well as a sub 20 5k, pb 10k, pb half.
Could I really be that much faster in a “super” shoe or does this demonstrate that any shoe you are comfortable wearing will produce very similar results unless at the elite level?
I am looking at running a 3.45 marathon this year would I benefit from looking at a lighter faster shoe or stick with comfort and stability?
I have been running all distances in 3 pairs of Saucony Kinvara Pro 4 shoes - a carbon-plated everyday trainer, available in a wide fitting. They're probably going to be worn out by April when I attempt my first marathon. I was disappointed to discover that once again, Saucony is dropping the wide fitting - just like they did with my previous Endorphin Speed 3s. I went to Marathon Sports to try out the New Balance SC Elite V4s, but there weren't any in stock in any of their stores. I then drove to the New Balance HQ Store to try out the SC Elite V4s, but they didn't have any in my size. I had to order them and will know in 7-10 days whether my first supershoe is a good fit. Buying plated shoes in a wide fitting is way too hard.
I wish id seen this video a month ago, before i spent over £220 on super shoes only to find my back and knees are in bits the next day.
I run in a pair of pumas first split soled carbons at races/PRs only and smashed my 5k pb - they are lighter and quicker than my other shoes which I notice on short runs, haven't tested above 10k though. Around me at run-through it was 99% elite level Adidas and nikes, so must mean something.
Don’t forget to strengthen the front of your calves as well!
I got a pair of hoka "carbon X3" on sale and it was night and day. However, I don't know if it was the carbon or the fit because instead of feeling sore in the upper leg, I was more sore in the glutes. My understanding is that having more glute activation is preferred so I'm tempted to say it could just be the better fit.
The potential lack of stability is what's keeping me off getting a pair of plated racers for my upcoming half marathon or the races to follow. I was able to improve my ancle stability by quite a bit and to compensate my right foot pronation. But nevertheless I'm afraid of rolling my ancle during a race. I use a pair of plated puma trainers for my tempo workouts but I plan to run my upcoming HM as well as all my training long runs in the Asics Superblast 2. Maybe my running form will improve further during 2025 and I change my mind for my first marathon in 2026.
Not all carbon racers are unstable
@GTE_Channel Right but the choice is pretty limited when you add the wish for a bit of stability to the equation. The Saucony Endorphin Pro 4 and the New Balance SC Elite v4 are often recommended but I didn't have the opportunity to test either of them.
@Phillid4e I have the Pro 4. I would say it is really stable. I tried the SC back to back with the Pro 4. In my opinion the SC felt more unstable with the foot landing, to soft for my liking.
I was diagnosed with severe over pronation 20 years ago when I just started running. Ran in the most uncomfortable shoes with special soles. Had lots of injuries. I stopped running all together. Started again 3 years ago. Ran exclusively in zero drop shoes from Altra, all of them neutral shoes. Never had any injuries these years. Maybe I still pronate but my body is used to it and adapted.
My favourite shoe is the Edge Paris from Asics. Reviewers say it is instable. I disagree and learned to try things for myself and not go by other people's opinion. We are all unique. I found I like harder midsole over the squishy counterparts.
The Pro4 is a great option
Just bought my first pair of Nike Alphafly 3s. Ran a half marathon PB this morning, not sure how much the shoes helped 🤷♂️
It's allways hard to tell. Especially if you are still generally progressing.
I use supportive shoes such as Brooks Adrenaline and it’s my understanding I should never try ‘super shoes’ as they are always going to be neutral? Is that right though?
I’m also completely put off by their appalling life/sustainability aspect.
Only use neutral says my running coach. Even if your feet are flat etc
Sarah is the the only one who didn't get any shorter during the last week
shorter?
I think super shoes helps but your training and level of running meters more. I ran a half marathon last year with no super shoes and left a lot of people wearing them behind. Then, when I finished, I found out that a guy ran wearing crocks shoes and finished at 1:45 minutes, which was faster than me. The shoes itself won’t make a difference if you don’t have a solid foundation!
Well, obviously.
Running is something like 55% genetics, 44% work and 1% equipment.
Rick come run Chicago Marathon with us!
Adidas Adizero Adios Pro 3 are very stable shoes. Rick, get to the Rob Burrow Leeds Marathon.
Maybank Bali Marathon 2025 , Let's Go
Super shoes are a bit like electric bicycles. They are great but is it really you that’s pedalling?
Maybe they should have different categories.
For example in a marathon having a group for those who run in minimalist shoes because you could argue all the running is being done by the runner and not the shoe.
What's this Gavey or Gavy or however it is spelled which ln every other podcast is mentionned ironically?
Rum n Gaviscon
Wine haha
Hey Rick, not every runner NEEDS to run a marathon. Especially after quite a hefty injury. The training takes your life up and the day is mostly preparing yourself for the last 6 miles of hell.
I'm running since 40 years, and never ran a marathon.
I don't get it why people are so obsessed with this. I prefer a good half marathon time over some mediocre marathon.
@jimmybondy9450 I think it's seen as a natural progression but I'm with you, I'll take a half marathon over a marathon any day. 13 miles is enough for anyone.
The price of supershoes is prohibitive for me. For the expense to be worth it, they would need to speed me up by minutes per kilometer, not seconds.
How is Jess coming along with her 2025 marathons? She would be well positioned to talk about running supershoes.
So Rick came on stage late - like the last man on earth 😉
Don’t run Honolulu marathon saw a recent youtube story and this british guy didn’t stop complaining about the heat and humidity. Pick something cooler and closer to home.
I think super shoes are great as long as you put power down to compress the foam regardless of pace. If you are a light runner then not sure you get that much out of them. I am planning on running London marathon in my Nike alphafly 3 and looking at 3:30 time
I'm sure Rick's potential marathon choice has nothing to do with South African wine.
Do You Need To Wear SuperShoes To Go Fast? A: no. but if you want to go fastER then you do.
5 seconds in a 10k maybe.
Recently got the outgoing Adidas adios pro 3s. Not done lots of miles in them yet but they feel bit more stable and sensible at ‘normal’ paces. Maybe a super shoe for the masses?
You don’t need to wear super shoes at normal paces. That’s not what they’re for
Disagree. Super shoes can be used for slower runners also as they still give a benefit. There is no substitute for hard training but the shoes do help.
Adios pro 3 are a good option for stability.
Wearing a super shoe and wanting stability from it makes no sense. You need to have the running ability and ankle strength to wear super shoes. Which is why they don’t work well for people running more normal paces
@@joemilewicz6847they have some benefit but not as much as you would get from running faster. My shoes benefit from a forefoot mid foot strike, which I can only achieve at faster speeds.
@@Ross867 if that’s the only shoe you run in or you have sever stability needs. I run in a variety of shoes. The pro 3s def help me run faster, the data shows it. Plus the cushion reduces fatigue.
I’m 10 minutes into the podcast so far, but wanted to drop a comment. While I enjoy the podcasts a lot, the first 10 minutes have, so far, been hard to listen to with everyone talking over each other so it’s just unintelligible noise. I get that friends sometimes do this when chatting, but in those cases, they’re not expecting other people to be listening in. To be quite honest, I find it a bit rude when people constantly interrupt others when they’re talking.
Interesting chat. I've got no interest in supers to be honest. Why fork out and increase injury risk even slightly just for the sake of a number unless other people's opinions are a priority. Seems very much a product for our instagram world..
There is no evidence that supershoes increase risk in injuries over other shoes.
Never used super shoes but running my first marathon in may in Edinburgh. Really considering a carbon plated shoe . My fastest 5k time id 29:01 my 10 mile was 1hr:42 mins and I’ve ran a one competitive half marathon in 2hrs 28min on a trail run with 1000ft elevation gain. Would I benefit from a carbon plated shoes all my fast times apart from the trail have been ran in a tempo shoe the brooks hyperion max 2 with a plastic plate .
Would I be better with a hybrid tempo shoe or a full out carbon race shoe I’m worried my speed I won’t activate the benefits I will add I’m not the lightest runner 🏃♀️
Yes, you should get some Adidas pro 4s or alpha fly 3s. You would fly in them. Totally suitable for your ilk.
I wanna watch this channel coz you guys share good piece content in here. But every time you do a seated podcast you guys barely let the other finish talking. Other wise a great content.
With my hypermobility, my achilles are ridiculously floppy. I'm wondering if carbon plates might give me that energy return everyone else gets naturally.
It's worth going into a running shop and trying them out on a treadmill!
@ maybe one day I'll find a running shop that stocks size 14 😂😂
Seems to be an obsession with marathons when it comes to running talk ...the fact the vast majority of runners will never run a marathon seems to be totally forgotten..i have been running for forty years..have never raced a marathon personally and never felt the need..considering most runners dont run marathons the discussion around them is disproportinate to their importance overall within the running community.
I agree, i guess because there's that demographic that are drawn into running mainly for the once in a lifetime marathon, there's always a clicks/views market for excessive marathon chat
Haha, I wrote the same.
A hobby runner who does around 100km per week, should be able to get close to the maximum the body can do in a half marathon. In a full... no.
can you guys get to the point a bit faster ?!
It's all relative. I'm waiting till I'm 40 until I get some it's on parkrun day in a year. I did 19.38 without but they would be people wearing them that are slower then me. Cheapest way is improving yourself. Put Mo Farah in my shoes deffinatly not be 19.38 😂. Same as bikes i have a cheap £70 bike but put a pro on it be alot faster that I can do.
Good podcast once you get past the first 10 minutes which was nothing but Sarah talking over Andy and RICK like she always does.
It's weird to me that we still have to discuss carbon plated shoes in 2025.
When does it stop? Will we still be talking about them in another 5 years? What about 10?
They've been around for 9 years!
tldw; yes you do, go buy those shoes you've been eyeing.
jk, watch the video.