227. Elite Ultrarunner Geoff Burns, PhD on the Science of Super Shoes

Running Economy

Super shoes have revolutionized running by enhancing running economy across various distances. Geoff Burns explains that these shoes improve efficiency by returning energy better, benefiting runners from mile races to marathons 1. He notes that the performance boost is more pronounced in longer races, potentially due to reduced fatigue-related declines 1. Burns also highlights that the shoes are equally beneficial for slower runners, as they help overcome air resistance and adapt to different gait characteristics 2.

The running economy gain that people saw, the efficiency gains that they saw in the shoes were the same at eight minutes a mile as at 520 a mile.

--- Geoff Burns

This makes super shoes a valuable tool for both elite and recreational runners, regardless of their speed or foot strike pattern 3.

   

Fatigue Reduction

Super shoes also offer significant benefits in reducing muscle fatigue and damage. Geoff Burns shares findings from studies indicating that runners experience less muscle damage when using these shoes, allowing them to sustain performance over time 4. He describes the sensation of running in super shoes as akin to biking, with legs moving in a perpetual motion without trauma 5.

You don't incur that muscular trauma as much as you do in other shoes.

--- Geoff Burns

This reduced trauma allows runners to train harder and recover better, potentially leading to improved performance on race day 6.

   

Durability

The durability of super shoes is another key advantage, with new foams maintaining performance over extended use. Geoff Burns notes that even after hundreds of miles, the shoes retain their energy return and stiffness, outlasting traditional EVA foams 7. He mentions that the structural integrity of the shoes often fails before the mechanical properties degrade, highlighting their longevity 8.

For me, the shoes wear out structurally before they do mechanically.

--- Geoff Burns

This durability makes them a cost-effective option for regular training, despite their higher initial price 9.