Running shoes Shoes and Performance

Running shoes have undergone a revolution in recent years with the introduction of carbon plates and ultra-high-performance foams. Since the first Nike Vaporfly in 2017, scientific studies confirm real performance gains of up to 4-5% in marathons. This calculator lets you estimate the potential gain from changing shoe types.

The 4 Shoe Types

Training Shoes

Usage: Long runs, easy base mileage, recovery

Features: Maximum cushioning, protection, durability

Examples: Nike Pegasus, Asics Gel-Nimbus, Brooks Ghost, Hoka Clifton

Weight: 280-320g

Price: $120-160

Tempo Shoes

Usage: Threshold workouts, marathon pace, short races

Features: Lightweight, responsive, good balance

Examples: Nike Tempo Next%, Adidas Boston, Saucony Kinvara, New Balance FuelCell

Weight: 220-260g

Price: $140-180

Carbon Plate Shoes

Usage: 10K to marathon races, personal records

Features: Carbon plate, high energy return, 2-3% gain

Examples: Adidas Adizero Pro, Saucony Endorphin Pro, Asics MetaSpeed, Hoka Rocket X

Weight: 200-230g

Price: $200-240

Super Carbon Shoes

Usage: Major goals (half, marathon), qualifying races

Features: Maximum technology, ultra-responsive foam, 4-5% gain

Examples: Nike Vaporfly 3, Nike Alphafly 3, Adidas Adizero Adios Pro 3, Asics Metaspeed Sky+

Weight: 180-210g

Price: $250-300

Your current performance

Shoe comparison

Optional parameters

The Science Behind Performance Shoes

Energy Return

Modern running shoes use high-energy-return foams (like Pebax or ZoomX) combined with rigid carbon fiber plates. This combination allows up to 85% energy recovery from impact compared to 65% for traditional foam.

The carbon plate acts as a lever optimizing the propulsion phase, reducing the muscular work required with each stride.

Scientific Data

A study published in Sports Medicine in 2020 analyzed 18 studies on carbon plate shoes. The results show:

  • Running economy: 2-4% improvement in energy efficiency
  • Marathon performance: average time gain of 3-5%
  • Individual variability: some runners gain up to 6%, others less than 1%

The study by Hoogkamer et al. (2018) in Sports Medicine measured an average 4% improvement in running economy with Nike Vaporfly 4% compared to standard racing shoes.

Limitations and Precision

Gains vary significantly from one runner to another based on:

  • Biomechanics: certain running styles benefit more from the plate
  • Pace: gains are greater at marathon and half-marathon paces
  • Adaptation: an acclimatization period is necessary
  • Fatigue: advantages are better maintained late in the race

Important: these shoes don't replace training. An undertrained runner won't get the same benefits as a well-prepared athlete.

Usage Recommendations

Classic training shoes: for long runs and easy base mileage. They provide cushioning and protection.

Tempo shoes: for threshold workouts and marathon pace. Good balance of weight and protection.

Carbon plate shoes: for important races (10K to marathon). Reserve for races after gradual adaptation.

Super carbon shoes: for your major goals (half, marathon). The gain is maximized at these distances. Budget: $250-300.