Analysis: The super shoe revolution may have started at the elite level, but its impact is now being felt far beyond the podium
By Graham O'Brien and Ian Kenny, University of Limerick
Carbon-plated "super shoes" have transformed distance running over the past decade and have been linked to faster race times and record-breaking performances. Since the introduction of super shoes around 2017, we’ve seen major marathon records broken.
Research on shoes like the Nike Vaporfly 4% showed improvements of around 4% in running economy, meaning runners use less oxygen at the same pace. Leading models from major sports brands often cost over €250 and combine lightweight foam midsoles with stiff carbon fibre plates that are believed to improve running economy by storing and returning energy during each stride.
From The Running Clun, we tested Lidl's new carbon running shoes, the "super" Crivit Carbonlite 1.0
The concept of technological innovation influencing sporting performance is not new. Advances in equipment and clothing have previously prompted rule changes across several sports. For example, the governing body for swimming, World Aquatics, banned polyurethane laser swimsuits in 2008 after a wave of record-breaking performances, because they increased buoyancy, significantly reduced drag and compressed the body into a streamlined shape.
In cycling, Chris Boardman broke the hour record in 1996 using a highly aerodynamic "superman" position and advanced bike design. This later led the Union Cycliste Internationale UCI to introduce rule changes limiting such technological advantages.
Super shoes followed a similar technological trajectory. Nike were the first to bring carbon-plated running shoes to prominence with the Vaporfly series, and other manufacturers initially took time to catch up. Today, almost every major running brand produces its own version, meaning the technology is now widely available to both elite athletes and recreational runners.
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From RTÉ News' Behind the Story podcast, The Guardian's Sean Ingle reports on work at the innovation lab at Nike HQ on motorised runners and slides that claim to improve focus
However, similar carbon-plated designs are now beginning to appear at a fraction of the price, raising questions about whether the same performance advantages can be achieved without the premium cost. One example is the new €50 Crivit running shoe from Lidl, which includes EVA foam and a carbon plate within the midsole.
As we know, when a technology becomes more widely used and production scales up, costs tend to decrease. This may now be happening with carbon-plated running shoes, with lower-cost versions beginning to appear on the market. However, there is currently little scientific research examining whether these more affordable models provide the same performance benefits as their higher-end counterparts.
Modern carbon-plated running shoes typically share three key design features: a thick midsole made from specialised foam (limited to 40mm height in road racing and 20mm in track events under rules set by World Athletics), a curved carbon fibre plate embedded within the midsole and a forward rocker geometry. These shoes are also typically very lightweight, further contributing to performance gains.
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From RTÉ Radio 1's Today with Claire Byrne, reporter Brian O'Connell looks at the €500 runners you'll only wear once
Together, these features can improve running economy, which is the amount of energy required to run at a given speed. Physiologically, this means runners can maintain a faster pace while using the same energy or run at the same pace with lower oxygen consumption and heart rate. Biomechanically, super shoes may also encourage slightly longer strides and alter how force is applied during ground contact.
Notably, research from the University of Limerick in 2025 examining carbon-plated super shoes in local club runners reported improvements in running economy of over 6% compared with regular training shoes. This could translate to roughly eight minutes faster for a runner completing a three-hour marathon.
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From RTÉ Radio 1's Drivetime, Dr Sarah Dillon from the University of Limerick on how to avoid running injuries
Despite these advantages, it may not be advisable for runners to rely on super shoes for all of their training. Since these stiff shoes alter the biomechanics of running, particularly at the foot and ankle, some coaches suggest they should be used strategically for key workouts or races rather than everyday training.
Similar questions are now being explored in sprinting. Our research at the Sport and Human Performance Research Centre at University of Limerick is examining the biomechanics of "super spike" sprint shoes. Working with elite sprinters across Ireland, we are analysing how different spike shoe designs influence sprint mechanics and performance on the track. The super shoe revolution may have started at the elite level, but its impact is now being felt far beyond the podium.
The research project on the biomechanics of "super spike" sprint shoes is being carried out in collaboration with DANU Sports, Lero (the Research Centre for Software) and Research Ireland.
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Graham O'Brien is a PhD researcher in biomechanics in the Department of Physical Education and Sport Sciences at University of Limerick. Prof Ian Kenny is a professor of biomechanics in the Department of Physical Education and Sport Sciences and Co-Director of the Sport and Human Performance Research Centre at University of Limerick.
The views expressed here are those of the author and do not represent or reflect the views of RTÉ
