The Monday Shakeout: Do Super Shoes Really Impact Running Economy? | Article Review
By Matthew Klein
This week Matt does a research article review on a recent publication in Footwear Science analyzing what components of super shoes really impact running economy and how they do so. This is part of an ongoing series where we attempt to share and disseminate the current peer-reviewed literature relevant to shoes so consumers and developers can make more evidence-informed decisions.
Since the introduction of super shoes, or Advanced Footwear Technology (AFT), there have been ongoing theories about what components of this shoe type actually improve running economy. While it is now more clear that a unique combination of a high-resiliency foam, a maximal stack height of that foam, the geometry to maintain forward progression and a stiffening agent (plate) to stabilize the material are all important, the mechanisms that translate these things into the performance improvements seen across the running scene remain a mystery. One of the main theories has been that this footwear type may plantarflexor muscle activity through the foam, stiffness of the plate and the geometry. As the main propulsive muscles of running gait, fatigue of this muscle group can limit performance. Therefore, if a footwear type was able to reduce the workload of this muscle group while maintaining propulsion through other mechanisms, that would be a major contribution to improved running efficiency (economy).
Study
A recently published research study in Footwear Science began to look at that concept in more detail (Ghanbari et al., 2025). 16 male runners were tested on a treadmill with a pair of original Nike Vaporfly 4%, a prototype without the plate and a prototype replacing the PEBA foam but keeping the plate. Running economy was tested using standard gas exchange (indirect calorimetry) and calf muscle activation was assessed with surface EMG.
The results of the study continued to demonstrate what the combination of technologies in the Nike Vaporfly 4% was significantly better than the other two partial conditions. The EMG calf muscle activation readings were not different across any shoe condition.
Discussion of the Results
While there are several limitations that exist in this study, it further adds to the current evidence that a combination of factors, not a single one, allows these shoes to improve running economy in certain people (Agresta et al., 2022). What is most interesting in this study is that calf muscle EMG was not different between the footwear conditions. This is not completely surprising. Surface-level EMG is prone to a high level of error. EMG stands for electromyography, a technique whereby surface electrodes are placed over the skin to pick up underlying electrical activity. Muscles tend to produce high levels of electrical activity with contractions (stimulated by nerve impulses). However, the EMG electrode placement will still pick up activity from other muscles and tissues in the area. Fine wire needle EMG is generally more accurate (the electrodes are in needles inserted into the muscle), but way more uncomfortable and difficult to do in a moving subject. So there may be some level of error here. Secondly, EMG activation does not tell you about calf forces or power production. The calf muscles are part of the plantarflexor muscle group, which play the largest part in propulsion during running gait. It is true that greater contractions to produce more force require more muscular stimulation from nerves. However, there is still a large degree of possible error.
Regardless and assuming this is accurate, it suggests that there are other mechanisms at play that improve running efficiency. While we know that a rocker geometry can reduce stress on the calf muscles and Achilles tendon, that may be offset by the stiff plate and the unstable foams, which can increase calf stress (Agresta et al., 2022). Additionally, the impacts of these shoes likely extend far beyond a single joint or muscle group. Given the anecdotal increase in hamstring injuries I have seen with this shoe type, I would be more interested in the activity of the proximal muscles groups (glutes, hamstrings, quads), given that this shoe type has components that shift the workload up toward those muscles (Sobhani et al., 2017).
Regardless, this research article further confirms the multi-factorial nature of the impact of AFT on human running economy while leaving more questions about how exactly this occurs. Like the impact of AFT on humans, the reasons for these response are likely just as complex. The key piece of information you need to walk away from is that a super shoe may not reduce the activity of your calf muscles. Although not everyone, certain people may have increased activity if the plate doesn't line up with their toe joint mechanics or increased stabilizing activity if the foams are too unstable (Agresta et al., 2022). So if you are dealing with a calf injury, the best thing to do is appropriately rehabilitate your muscles and progressively return to sport, rather than trying to cover it up with a super shoe.
References
Agresta, C., Giacomazzi, C., Harrast, M., & Zendler, J. (2022). Running injury paradigms and their influence on footwear design features and runner assessment methods: A focused review to advance evidence-based practice for running medicine clinicians. Frontiers in Sports and Active Living, 4, 815675.
Ghanbari, A., Fletcher, J. R., Bradshaw, A., & Nigg, B. M. (2025). Effects of the curved carbon fibre plate and PEBA foam on the energy cost of running and muscle activation. Footwear Science, 1-10.
Sobhani, S., van den Heuvel, E. R., Dekker, R., Postema, K., Kluitenberg, B., Bredeweg, S. W., & Hijmans, J. M. (2017). Biomechanics of running with rocker shoes. Journal of Science and Medicine in Sport, 20(1), 38-44.
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