Is it true that wearing running shoes helps you run faster?

Do running shoes make you faster? We questioned some of the most knowledgeable people in the field to find out whether or not purchasing a high-end pair of shoes will enable you to run at a faster rate.

 

Do running shoes make you faster?

 

Running shoes have a reputation for helping elite athletes perform better, but do they benefit the average joe?

 

The athletic wear manufacturer Nike is now in the lead when it comes to the development of "super shoes." The company designed a pair of shoes to assist Eliud Kipchoge in breaking the sub-two-hour marathon record. If you believe a pair of shoes will make you run faster, but they cost upwards of £240 (about $300), do you want to spend that kind of money on a pair of shoes? Is it better to devote time to a high-quality training program and money to purchase one of the best running watches?

 

To respond satisfactorily to this question, it is necessary to understand the technology that underpins the new line of super shoes and to determine whether or not they can withstand scientific investigation.

 

To learn more about the effect that shoes can have on a runner's performance, we consulted three running experts: Hannah Rice (opens in new tab), an Associate Professor of Biomechanics at the Norwegian School of Sport Sciences; Dr Sam Allen (opens in new tab), a Senior Lecturer in Biomechanics at Loughborough University; and Kate Carter (opens in new tab), a running journalist and coach.

 

Do running shoes make you faster?

 

In a single word, yeah. According to Rice, "the evidence is fairly compelling, particularly for long-distance running." [citation needed] Because of the technology embedded in certain shoes, athletes can run at higher speeds while maintaining the same level of physiologic exertion and requiring the same amount of oxygen.

 

"The assumption behind these shoes is that they improve running economy, making running easier overall." Thanks to this change, your overall energy costs will be reduced by an average of 4%. This will increase overall performance, "adds Allen.

 

According to the findings presented in a peer-reviewed publication that Sports Medicine distributed in 2017, researchers concluded that the Nike super shoe prototype did, on average, reduce the amount of energy required for running by 4%. They hypothesized that elite runners would run noticeably quicker with these shoes, allowing them to complete a marathon in under two hours for the first time.

 

In just two years after that, Eluid Kipchoge of Kenya, wearing a prototype of the Nike AlphaFly, became the first man to finish a marathon in under two hours in Vienna. In addition, he used a variant of the shoes when he broke the official world record with a time of 2:01.39, which was the largest improvement in almost half a century.

 

Athletes worldwide have been setting new marks since the Zoom Vaporfly shoe was released to the public in 2016. An examination of the world rankings for 2016 and 2019 revealed that in 2019, twice as many men completed a marathon under 2:10, and twice as many women did it under 2:27.

 

Footwear mass, cushioning, and bending stiffness are all factors that influence the amount of energy that is expended when running. The Vaporfly boosted a runner's performance since it was designed to be a shoe that increases running economy.

 

An analysis of nearly half a million marathon and half marathon times between 2014 and 2018 revealed that runners wearing Vaporflys ran 3 to 4% faster than comparable runners wearing other shoes.

 

Because they make you more efficient, technically speaking, they make it possible for you to keep your speed up for longer. "The human shape deteriorates over time for everyone, but these shoes can delay that process for longer," explains Carter.

 

Which shoes are the best?

 

There isn't a single standard for all super sneakers. To date, there have only been a small number of studies that compare different running shoes. Still, a paper that underwent peer review and was published in Footwear Science earlier this year concluded that only the Asics Metaspeed Sky had improvements in running economy comparable to those of the Nike Vaporfly Next per cent 2 (shown above) and the Nike AlphaFly.

 

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The researchers found that the other highly cushioned carbon plated shoes in the trial had 'poor' increases in running economy. The models in question were the Hoka Rocket X, the Saucony Endorphin Pro, the New Balance RC Elite, the Brooks Hyperion Elite 2, and a typical racing shoe called the Asics Hyperspeed. The group that conducted the research concluded that it was likely that athletes competing in any of the other shoes would be at a "competitive disadvantage."

 

There is little doubt that the Nike Vaporfly and the Nike AlphaFly are the fastest available shoes. However, other alternatives are more reasonably priced and should be considered.

 

According to a study published in the Journal of Sport and Health Science, both the Nike Vaporfly 4% and the Saucony Endorphin Racer 2 were found to increase running economy in male recreational runners compared to the participants' typical running footwear. While wearing Nike shoes, most runners (61%) improved their 3 km time trial performance. Although there were just 18 male runners included in the sample, the results indicate that Saucony is a feasible and inexpensive option.

 

"The Saucony Endorphin Pro (seen above) is a fantastic shoe, in my opinion. According to Carter, they are more cost-effective, and despite the fact that they might not provide you with exactly the same pep and kick as the Nikes, they are quite comfortable and can last for a very long time. Contrast this with the Nike Vaporfly, which, according to some reports, only lasts for 200 kilometres of racing.

 

However, you should know that running in these shoes is prohibited in several competitions. According to the regulations established by World Athletics, the maximum stack height for road races is 40 millimetres, which is the exact dimensions of the Nike Vaporfly. The quantity of material that sits between your foot and the ground is called the stack. It is characteristic of super shoes to have a particularly thick stack because this is where the springy speed originates.

 

On the other hand, track races are an entirely different beast. Because the law calls for a stack between 20 and 25 millimetres, none of these super shoes is allowed on the track. Spikes or more typical running shoes, such as flats, are the footwear for track runners.

 

What Components Make Up The Overall Performance Of A Shoe?

 

Knowing the necessity to properly fit running shoes (opens in a new tab) is essential. The first and most important consideration is the type of foam used in the shoe's midsole. Pebax is the term Nike gives, but the material's actual name is ZoomX. This foam is extremely resilient and compliant, which means it compresses when pressure is applied to it yet still returns considerable energy. This gives it a bouncy feel while also giving it a soft feel. In practice, it is very similar to jogging on a trampoline.

 

The foam is extremely lightweight, another key characteristic of the material. Maintaining a low weight cannot be overstated because the increase in energy required to run is proportional to the amount of mass added to each shoe. The Nike ZoomX Vaporfly NEXT per cent 2 weighs less than 200 grams while having a midsole that is 40 millimetres thick.

 

When the Vaporfly was originally shown to the public, there was a lot of excitement surrounding the carbon plate, with many industry professionals hypothesizing that the plate also served as a spring. However, a second investigation published in the Journal of Sport and Health Science concluded that the plate had no significant spring function. Instead, the researchers hypothesized that the reduction in energy use was the result of "a combination and interaction of the foam, shape, and plate." When determining how efficiently a vehicle runs, researchers now believe that the foam is significantly more crucial than the plate.

 

Is it possible that wearing running shoes will slow you down?

 

On this point, every one of our seasoned professionals reached a consensus. Running while wearing shoes won't slow you down at all. "There is no data to support the claim that jogging barefoot can improve your speed. "There is also very little evidence to suggest that jogging barefoot lowers the risk of injury," Rice asserts.

Article source : https://www.livescience.com/do-running-shoes-make-you-faster

Image source  : https://pixabay.com/id/photos/trek-tartan-atletik-trek-balap-2678544/

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