That’s the very question I have been asking myself since purchasing my “Endorphin Speed 3s,” Saucony’s latest and greatest nylon-plated running shoe. I had been toying with the idea of purchasing a performance-based running shoe for about a year, but it was Ottawa’s looming that made me pull the trigger. How could I embark on training for my upcoming half-marathon knowing that there was a way to make the whole process less… painful?
Before we jump into the nitty gritty specifics as to what makes nylon and carbon shoes far superior when it comes to long distances, we have to take a look at running shoes in general. It doesn’t take a genius to know that being on your feet hurts. And running (or even walking, for that matter) on those same feet can hurt a whole lot more. Which is why a good shoe goes a very long way. But what makes for a good shoe varies from one person to the next. Some people have flat feet, some have wide feet, and some require a big and a wide toe box (me) while some need a zero drop and a narrow-fitting shoe (really not me). If you’re a runner, you know that the “prettiness” of a shoe means nothing. It’s a bonus if you like the way it looks. Ultimately, you go with the fit. It has to feel good.
Needless to say, because I knew exactly what type of shoes my feet need, (in all my years of running I only had to jump brands once due to a change in design which my toes did not appreciate), I was nervous to start trying out performance shoes since I had no idea where to start. Not only was I choosing between going with the nylon plate or the (even fancier) carbon, but I had to decide which brand made the best of these shoes for me. I was dipping my toe into entirely new waters.
But I wanted to run faster! And use less energy in the process! Which is exactly what the nylon and carbon-plated shoes are designed to do. They are at different price points, yet provide the same benefits in terms of technology. It depends on the runner as to how they want to “use” the technology to get what they want out of a particular run and/or training session. Some runners will train in their nylon-plated shoes and race in their carbons. Some will choose to use the nylons for long runs and keep the carbons for tempo and speed work. The carbons, as propulsive as they are, can also take due to their stiffness and structure.
By inserting a carbon fiber plate in the midsole of the running shoe, running economy (ie efficiency) has shown to improve by as much as 4%, which in practical terms translates to . This means you can move quicker for longer without fatiguing. The first shoe to ever show such improvements was the , which made its debut in Vienna in 2019 on the incredible feet of Eliud Kipchoge who ran an unbelievable 26.2 miles in 1:59:40. He compared the run to going to the Moon and returning to Earth. While it should be noted that this was a special time trial, and Kipchoge ran it under very specific conditions on a track, such performance shoes have helped runners set record-setting race times in anything from a 5k to a marathon.
Another feature that characterizes these nylon and carbon-plated shoes has to do with the foam that makes up the bottom of the shoe, specifically the quality and type of foam. The Nike Vaporfly, for example, uses an extremely lightweight PEBAX foam for the midsole, which makes it possible for them to use more of it without increasing the weight of the shoe. Lots of science goes into developing that foam, which is made of rigid polyamide and soft polyether polymers.
And since there needs to be a running shoe for every foot out there, different brands will vary the type and amount of foam used and distribute it differently in the shoe. The foam in the Nike Vaporfly is concentrated in the middle of the shoe thereby having an almost see-saw “spring” effect on the foot. That, in combination with the carbon fiber plate allows for the highest improvement in running economy (4%), whereas with other carbon-plated shoes, there might only be a 2-3% improvement.
So even if you want those Vaporflys, at the end of the day, you are stuck with the feet you’re born with. Go with the shoe that works for you.
I learned this the hard way since I went rogue with the first pair of performance shoes I purchased, choosing to go with the “,” a shoe so light it almost felt feathery. What is most interesting about the Superblast is that there is actually no plate. It’s literally all foam. However, after giving them a try for a solid hour on the treadmill they did more harm than good. I was left with a not-so-happy big toe that hurt with every step for the rest of the day. Bye bye, Superblasts.
I consulted with shoe aficionado Dr. David Zlotnick, Dr. Joe Schwarcz’ son-in-law who, in addition to practicing family and emergency medicine, happens to be an avid long-distance runner with shoes for every workout including for those recovery days because yes, there are also shoes designed for you to go slower. I chose to go with the “Endorphin Speed 3s,” a nylon-plated shoe made by Saucony, the same brand as my “regular” running shoes. I flirted with their carbon “Endorphin Pros,” but given the steeper price point, and the fact that this was my first foray into a performance type of shoe, the Endorphin Speeds made the most sense for me, my feet, and my running.
I’m almost 5 weeks into the shoes and I can tell you one thing – there is no turning back. Immediately I felt a difference in my footstep. My legs are just turning over quicker and I am way less fatigued while working just as hard or harder. I don’t know how I’m doing it, but I am managing to maintain a sub-5-minute km on my long distances and even set a personal record in the Ottawa Half.
So, the question is, are these cheater shoes? Or am I still putting in the work? When it first hit the market, plated shoe technology was quite divisive with some claiming it to be while others viewed it as a welcome industry innovation. The “spring effect” of the Nike Vaporfly, for example, could be regarded as an unfair advantage. Yet one could also argue that the technology improves the biomechanics of running. At this point, plated shoes are widely accepted and every brand of running shoe offers their own version. According to World Athletics,carbon plates (and all plates) are , including the Olympics. The amount of foam on the other hand, (ie the "stack height”, how tall the shoe is from the midfoot to the toe), must be under 40mm to be legal. So, remember those Superblasts I tried out unsuccessfully? While they have neither a nylon nor carbon plate, they are technically illegal for competitive racing since they have a stack height of 45mm.
So here I am. Almost 25 years into running with just over a month in nylon-plated shoes. And while it would have been nice to have started my running days with the technology of the plates, at the end of the day, it’s just not possible to lace up a pair of shoes and expect to run fast for hours. In order to run long distances, there is a necessary amount of training and “time on feet” to get where you want to be. Any slight improvement in pace and running economy won’t do anything for you if you haven’t put in the work.
Left: Emily, proud finisher of the 2023 Ottawa Half Marathon
Right: Emily’s Finishing statistics
Emily & Dr. David Zlotnick, after an endurance training run of 21.1 km
