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Supershoes feature midsoles up to or over 50 mm, aiming for maximum energy return and cushioning.
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Some models also incorporate carbon fiber plates to boost efficiency and reduce fatigue.
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But are they suitable for everyone? The answer isn’t clear-cut, which is why a gradual approach is recommended when trying them out.
In recent years, the running world has changed dramatically. And by “the running world,” we mean shoes; specifically, midsoles that are significantly thicker than those of 7-8 years ago. Not long ago, a shoe with a midsole thicker than 30-35 mm would’ve seemed extreme. But today, thick midsoles—sometimes over 50 mm—are the new standard. What pushed brands to develop these “supershoes,” and most importantly, are they right for all runners?
Higher and higher
Recently, most running brands have released models with midsoles that redefine cushioning and energy return. Shoes like the Nike ZoomX Vaporfly Next% (now replaced by the Alphafly) and the Hoka Bondi X feature impressively thick midsoles, though for different purposes: the Vaporfly targets race performance, while the Bondi X is made for long-distance runs. The adidas Adizero Prime X Strung takes it further with a 50 mm midsole and a dual carbon-fiber plate, pushing the limits so far that it’s banned from some races due to competition regulations. Supershoes have two major innovations: advanced foam compounds (e.g., Nike’s ZoomX, adidas’s Lightstrike) and carbon-fiber plates embedded in the midsole to offer above-average cushioning and energy return. But why the trend toward thicker midsoles?
What’s driving the height increase?
The rise in midsole thickness is backed by research aiming to enhance energy efficiency. Lightweight, responsive compounds in thicker midsoles allow runners to store more energy with each step while reducing joint impact. Essentially, they absorb energy on impact and release it during push-off, with the carbon-fiber plate adding an elastic response. Thicker midsoles also provide more protection for long-distance runs, helping reduce muscle and joint fatigue. Many runners find supershoes helpful in lessening soreness after tough workouts, and some studies suggest they help maintain efficient running form, even under fatigue. The reduced strain on muscles and joints can also shorten recovery times, enabling runners to bounce back faster for subsequent workouts.
What exactly defines a supershoe?
The term “supershoe” is still new, and there isn’t a precise definition yet. Generally, supershoes are considered to be those with thicker midsoles, but not all have carbon-fiber plates. For instance, adidas’s Adios Pro Evo 1 has Energy Rods (carbon-infused rods rather than plates), while the ASICS NOVABLAST 5 has a prominent midsole but no carbon. Since there’s no set standard for shoe types, both can be grouped under the supershoe category, with a note on whether or not they include carbon. The presence of carbon plates affects shoe performance, as it makes them more responsive but requires good running form to avoid joint strain, which can be an issue for less experienced runners.
Are supershoes right for everyone?
Despite their advantages, supershoes aren’t necessarily ideal for everyone. With or without a carbon plate, a thick midsole changes running mechanics, and some experts suggest it could increase injury risk for runners who aren’t used to these shoes. Scientific research on supershoes is still emerging, but some studies indicate that stiff plates and tall midsoles may impact proprioception (the body’s sense of position) due to an elevated center of gravity and increased leverage on the knee joint. Runners with established form in traditional shoes may find the transition challenging, as the altered mechanics affect landing and push-off. For most runners, the safest approach is to gradually integrate supershoes into training.
Another factor is that some supershoes, like the adidas Adios Pro Evo 1, are designed specifically for certain races or types of training. Using them casually, especially on rough terrain or for short runs, could wear down the midsole compound and reduce its benefits. So while supershoes can offer a performance boost, careful consideration of how and when to use them is essential.
Do supershoes suit everyone?
The evolution of running shoe midsoles is transforming how we view and experience footwear. With innovative materials and energy-returning designs, supershoes can offer a noticeable advantage in both competition and training. But they’re not a one-size-fits-all solution. If you’re trying them for the first time, go slow, pay attention to your body, and consider consulting an expert or sports podiatrist.