With Coach Kelvin, offering Online Running Coaching for We Run and the We Run Virtual Running Club, and 1:1 Running Coach for Leeds and surrounding areas
What Are Super Foam Running Shoes?
Hi folks, Coach Kelvin here from the We Run virtual run club and coaching service in Leeds and beyond. Today, I’m talking about super foam running shoes – what they are, how they work, and whether they might be a good addition to your running routine.
Super foam refers to a very soft, bouncy, and compliant foam that compresses under load and then rebounds to provide energy return. While this can enhance comfort and efficiency, it also comes with some stability concerns.
That’s why many shoes incorporate carbon or nylon plates and dual-density foams to provide structure and prevent excessive compression in the wrong areas.
The Role of Stability in Super Foam Shoes
While super foams offer excellent cushioning, they can sometimes be too soft, leading to instability. To address this, manufacturers use different methods to add structure:
- Carbon or nylon plates – Contrary to popular belief, plates in running shoes aren’t designed for propulsion. Instead, they help stabilise the foam and distribute impact forces more evenly. Think of pressing your hand into a soft mattress – it sinks right in. But if you place a thin sheet of plywood on top, the force spreads out more evenly. That’s how plates work in super shoes.
- Dual-density foams – Many running shoes use firmer foam on top for stability and softer foam underneath for cushioning. This is common in trail running shoes, where carbon plates can be unpredictable on uneven terrain. Instead, manufacturers use a mix of foam densities to provide the right balance of softness and support.
For example, some trail shoes use a carrier foam – a firmer outer layer with a softer super foam insert inside. This gives the shoe more structure while still allowing for energy return.
How Super Foam Shoes Improve Running Efficiency
A road super shoe can improve running efficiency by 2–3%, while a trail super shoe offers about a 1% gain. While that might not seem significant, the real advantage isn’t just about race-day performance – it’s about how these shoes impact your training over time.
The Benefits of Super Foam Shoes in Training:
✔ Less muscle damage – The softer foam reduces the strain on your legs, meaning you can handle harder workouts with less fatigue.
✔ Faster recovery times – With less impact on your muscles, you can recover quicker and get back to training sooner.
✔ Better long-term training gains – Over weeks and months, this adds up to more consistent training and improved performance.
Many runners focus only on whether a super shoe will make them faster on race day, but the real benefit is in the cumulative effect of better recovery and training efficiency.
Should You Invest in a Super Foam Shoe?
For some runners, a 1–3% efficiency gain on race day might not seem worth the investment. However, if you train regularly, adding a super foam shoe to your rotation can make a significant difference.
If you typically wear one pair of running shoes for all workouts, consider adding a super foam shoe specifically for hard workouts and key training sessions. This can:
- Reduce fatigue so you can train more consistently.
- Shorten recovery time between sessions.
- Help you build fitness more effectively over months and years.
Instead of focusing on a single race-day boost, think about how super foam can enhance your training over time.
Final Thoughts
Super foam running shoes aren’t just about shaving seconds off your time. Their real advantage is in helping you train better, recover faster, and ultimately perform at a higher level over time.
If you’re considering a new pair of shoes, think about adding a super foam trainer specifically for workouts. The small benefits accumulate, leading to bigger performance gains in the long run.
If you have any questions, drop them in the comments! Happy running! 🏃♂️💨
