Can running shoes make you faster?

Modern running shoes are designed to do more than just protect your feet—they promise to enhance performance. Featuring innovations like lightweight materials, energy-returning foam, and carbon-fibre plates, the best running shoes are claimed to make runners faster and more efficient.

But how much of this advantage is backed by science, and how much is just marketing? Can the right shoes genuinely improve your speed, or do factors like training and technique matter more? This article explores the impact of running shoes on your performance.

How much do running shoes affect speed?

Wearing the right pair of running shoes for your biometrics and running gait can significantly affect your running speed. But landing on the right pair of running shoes which will help you run more efficiently and thus faster can sometimes feel like finding the golden ticket. Finding the right balance of support, cushioning, and energy return in a running shoe has a host of benefits. 

Some lofty claims were made about the importance of wearing the right footwear to go fast following Nike’s ‘Breaking2’ marathon project. But a 2016 study from the Journal of Medicine & Science in Sports & Exercise unveils some interesting findings. 

The study saw 18 male sub-20 min 5km runners complete treadmill tests and three 3,000m time trials wearing control shoes, then identical shoes with 100g and 300g of covertly added mass.

The results showed that even though the runners had no idea they were wearing heavier shoes in the second and third time trials, they ran between 0.65% and 1.36% slower in the shoes that were 100g heavier and between 2.09% and 2.37% slower in the shoes that were 300g heavier. 

Of course, it’s worth bearing in mind that few triathletes are training to run the 3,000m distance, and very light shoes may give you diminishing returns anyway when your legs start to fatigue over longer distances. The best advice from an expert coach is to find a good gait analysis and only go for minimalist running shoes for race day, if your biomechanics will allow. 

Which shoes make you run faster?

Cut the weight: Though it’s key to understand the type of run shoes that work best for your feet, there is a general cheat sheet of what to look out for. The overwhelming consensus from the above study is that weight is key. Or rather, a lack of it.  

A lightweight shoe reduces the effort required to lift and move the feet, which is especially important for high-tempo running. Go for as lightweight as possible when it comes to choosing your triathlon race-day running shoe. Just be sure to find a pair that still provides enough support for your needs, since structure and cushioning are often reduced in race shoes.  

Pro propulsion: Some running shoes have advanced technology built into the midsole which aims to improve energy return and propulsion while running. In a nutshell, they help to keep that spring in your step. Tech such as a carbon plate or responsive foam works to translate more of your downward running force into forward motion. Over a long period, this reduces fatigue and makes running more efficient.  

Find the right fit: Even with the most high-tech running shoes in the world, you won’t get anywhere fast if they don’t fit properly. Ill-fitting run shoes can hinder speed by causing discomfort, blisters, or poor foot alignment, leading to a higher injury risk.  

Tailor to the terrain: If you want to run faster and are looking for the right shoes for the job, don’t forget to consider the type of terrain you’ll be running on. Trail running shoes require additional grip and protection to keep you stable while running fast on uneven terrain, while road running shoes can afford to be a lot more minimal in design to optimise speed.

Can carbon plated run shoes make you faster?

The best carbon plated running shoes can help you run faster by enhancing running efficiency and reducing energy expenditure. Typically, the stiff carbon-fibre plate sits within the midsole of a run shoe and helps the shoe’s foam to compress and expand more quickly, returning more energy to the runner. 

Alongside this, the plate also helps to stabilise the runner’s ankle, keeps the toes straight, and reduces the effort needed from the calf muscle. All these in theory should aid in running efficiency, minimising energy loss and keeping runners fresher for longer. That being said, runners still need to put in the effort when it comes to running fast. Think of your shoe selection more as a vessel for enabling speed, with the runner as the motor. 

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