Research shows super shoes (carbon-plated shoes) provide a 2-4% improvement in running economy. Track events typically see gains of 2-2.5%, while road racing tends to show higher benefits of 3-4%. The exact improvement varies based on individual biomechanics, running style, and the specific shoe model.

Super shoes feature three key technologies: a carbon fiber plate that acts as a lever to propel you forward, highly resilient foam (like Nike's ZoomX or Adidas' LightStrike Pro) that returns more energy, and a rocker-style geometry that promotes efficient forward motion. Together, these elements reduce the metabolic cost of running.

Yes, with restrictions. World Athletics has set rules limiting stack height to 25mm for track events (spikes) and 40mm for road racing shoes. The shoe must also be commercially available. Some events may have specific rules, so always check current regulations before competition.

Most coaches recommend saving super shoes for races and key workouts. The shoes are expensive and wear out faster than trainers. Additionally, training in them exclusively may reduce the perceived benefit on race day. Using them for tempo runs, tune-up races, and goal races is a common strategy.

While most runners see some benefit, the improvement varies. Research suggests that heavier runners and those with less efficient running form may see larger gains. Elite runners who already have excellent running economy may see smaller improvements. The best approach is to test them in training before racing.