Best Super Shoes for Running

The aesthetics and technology of running shoes have been constantly evolving for as long as athleticwear has existed. Speed-focused footwear, in particular, is constantly scaling new technical heights. One of the most recent and exciting innovations in the category is the carbon-plated “super shoe.”

In the ’80s and ’90s, the development of cushioning and propulsion systems ushered in a new era for running shoes. Around the turn of the millennium, lightweight mesh and synthetic materials made for even speedier runs. Today, biomechanical studies for custom designs and smart technology integrations, among other advancements, are helping athletes move faster than ever. Most notably, the introduction of carbon plates has been responsible for breaking long-established running records year after year. Sports companies began to experiment with such technology as long ago as the early 2000s, albeit mostly unsuccessfully. 

Now, these plates—five times stronger than steel and lighter than aluminum—are what ultimately put the “super” in “super shoe.” 

Finding the right running shoe can be a difficult task, but high-performance super shoes present a different challenge entirely. Below, a guide to the basic design elements and factors to consider.

What to Look for When Buying Super Shoes

Carbon Fiber Plate

Alongside soft yet supportive midsole foam, the carbon fiber plate is the lightweight ingredient that powers super shoes. They are nestled within the midsole to stiffen up the shoe, compressing and expanding the midsole foam more quickly to mitigate against energy loss. The plate acts as a de facto springboard at toe-off, bending as the foot hits the ground, before snapping to its initial state during the lifting phase. Ultimately, plated shoes dictate what your foot is doing, altering your natural gait by reducing ankle flexion and lifting the heel faster. 

Some runners prefer this, while others gravitate toward traditional running footwear that promotes a more adaptive fit. It should be noted that running in carbon-plated shoes still demands effort, contrary to the notion of ease.

Since the rollout of Nike’s Vaporfly 4% in 2017, just about every major performance brand has unveiled carbon fiber plate designs. Most are engineered with a stack height of 40 mm, the maximum allowed by World Athletics. This is considered an exceptional amount of midsole cushioning and may not be ideal for those who appreciate a more solid ground feel when running.

Carbon fiber plates are offered in two sizes: half-length and full-length. A full-length plate extends across the entire foot, distributing pressure evenly and providing additional shock absorption. Full-length plates may promote superior arch support for people with flat feet or other arch-related issues. The half-length plate is lighter, allowing for more flexibility and natural foot movement because they are not as stiff. However, they also offer less support and shock absorption than full plates.

Midsole Foam

Running shoe midsole foams usually come in three varieties: PEBA, TPU and EVA. These acronyms may seem esoteric but are easily understood as follows: 

PEBA (Polyether Block Amide)

Nike debuted PEBA in 2016 in the Vaporfly Elite, and ever since, it has quickly garnered a reputation as a “super foam.” Bouncy with an explosive toe-off, it is unique in that a midsole with good energy return is typically not very soft and vice versa. PEBA-based midsole foams will crease after a few runs, which is a sign of the foam breaking in. They are designed specifically for runners looking to beat personal best times, rather than casual wearers. That said, the technology has begun to trickle down to more casual silhouettes in recent years.

PEBA is sometimes referred to as Pebax, which is a foam derivative trademarked by French materials giant Arkema. Some brands, including Nike, source their PEBA directly from Arkema, which is why it is referred to as Pebax.

TPU (Thermoplastic Polyurethane)

TPU foam is most strongly associated with adidas’ influential Ultra Boost series, which uses tiny steamed-together TPU foam pellets for a cohesive sole unit. TPU strikes a balance between firm and soft and is favored by many runners as a recovery shoe after strenuous activity. Because it compresses less than EVA foam, it also works well for heavier runners doing short-distance runs. 

EVA (Ethylene Vinyl Acetate)

Used in everything from refrigerators and surfboards to skateboards and bike helmets, EVA is a material familiar to many. Invented in the 1970s, EVA featured in most running shoes from the 1980s onwards until adidas broke new ground with its TPU-infused Ultra Boost, spurring other brands to also explore new technologies. EVA remains ubiquitous across the running shoe landscape. Various brands infuse it with air, gas or other materials to tweak its performance properties. Brooks, for example, blends EVA with extra air for enhanced cushioning.

Uppers and Outsole

Super shoes are designed to achieve the lightest possible weight. This means the upper is typically thin and focused on pure performance over durability. The outsole is also reduced. adidas, for example, removed virtually the entire rubber outsole on the Adios Pro Evo 1. These savings help improve speed but also mean most super shoes are not well-suited for everyday activities.

Longevity

The high-tech foams and carbon plates used in super shoes are beginning to appear in daily mileage shoes as well. When buying super shoes, it’s important to consider whether you want an ultra-light silhouette with a short expiration date for maximum speed over a specified number of races, or something more durable that will hold up over time. Find a guide to super shoe specifications in the section below.

Best Brands for Super Shoes

Nike

In 2017, Nike launched the Vaporfly 4%, named for its ambitious promise to improve running efficiency by 4%. Kenyan running legend Eliud Kipchoge wore the shoe that year in Nike’s Breaking2 event, in which he attempted to run a marathon in less than two hours. He narrowly fell short, but succeeded two years later wearing the Alphafly Next%, the successor to the Vaporfly.

The Swoosh has remained at the vanguard of the super shoe era ever since. In 2023, Kenyan runner Kelvin Kiptum became the first athlete to break 2:01 in a record-eligible marathon while wearing a prototype that would become the Alphafly 3. In early 2024, Kelvin’s career would be tragically cut short after passing away in a car accident.

Nike continues to research carbon plate and midsole technology, marrying it with other performance-driven innovations such as Air Zoom and Flyknit.

Nike Air Zoom Alphafly NEXT% 3

The shoe that helped power the late Kelvin Kiptum to a new marathon world record in 2023, the Alphafly 3 is engineered with Air Zoom units, ZoomX foam and a carbon fiber Flyplate. It features a continuous bottom for smoother transitions, an ultra-lightweight Fast Shot outsole and an Atomknit 3.0 upper.

Nike ZoomX VaporFly NEXT% 3

Promising higher energy return and improved stability, the ZoomX VaporFly Next% 3 arrived with extra cushioning, making it an ideal choice for marathons. The carbon fiber plate is ensconced in a ZoomX unit that has been modified for an even softer step. Because of this, some runners still prefer the slightly harder, more forceful setup of the VaporFly 2.

Nike Pegasus Plus

The Nike Pegasus Plus is the successor to 2018’s Pegasus Turbo, a shoe that incorporated Nike’s influential ZoomX foam for the first time in an era before the term “super shoe” even emerged. The Swoosh’s lead cushioning technology is employed again in the Plus, along with Flyknit on the upper, reinforced TPU eyelets and fused TPU on the sidewalls. In a further nod to its older sibling, “Pegasus Turbo” is etched on the outsole, while the year 2018 is featured on the internal tongue.

adidas

adidas experiments with carbon fiber plate technology date to the early 2000s and silhouettes like the adistar. In 2020, the Three Stripes introduced the Adizero franchise in Berlin in 2008, when runner Haile Gebrselassie shattered his own marathon world record and became the first person to break the 2:04 barrier while wearing the Adizero Adios. As the series evolved, a major breakthrough came in 2020 with the advent of EnergyRods: five tuned carbon-infused rods said to mimic the metatarsal bones of the foot for optimized speed, running economy and impact dampening.

adidas Adizero Adios Pro Evo 1

The adizero Adios Pro Evo 1 was released in 2023 as adidas’ lightest and fastest super shoe ever, weighing in at a featherweight 138 grams. It incorporates an all-new forefoot rocker for improved energy return, while the sockliner has been removed entirely to save on weight. The outsole is reengineered, removing any grooves while retaining grippy properties. According to adidas, the extremely limited shoe is built for “one race – so one marathon – plus familiarization time,” making it best suited for serious runners only. 

adidas Adizero Adios Pro 3

The third edition of the Adios Pro series holds the lofty honor of having been worn by the 2022 winners of the London, New York, Boston and Chicago marathons. The Pro 3 marked new territory for the celebrated series, eschewing a full carbon fiber plate in favor of EnergyRods. That combined with Lightstrike Pro foam, a Celermesh upper and a Continental outsole make for one of the Three Stripes’ fastest shoes ever. 

Saucony

Since its founding in 1898, Saucony has maintained a tradition of leading from the front in footwear technology. The Massachusetts-based brand may not garner the same headlines as Nike and adidas, but it remains a formidable force in running shoes thanks to innovations like the Speedroll geometric midsole design.

Saucony Endorphin Pro 3

Saucony unveiled the Endorphin Pro 3 in 2022 with the maxim “speed over everything.” The third shoe in the series boasts additional PWRRUN PB foam and an S-shaped carbon fiber plate for maximum energy return. A Speedroll midsole smooths out heel-to-toe transition, supported by a Formfit upper design that hugs the foot.

Saucony Endorphin Elite

Saucony unveiled the Endorphin Elite in 2023 as the speediest, lightest and most energy-efficient runner in its 125-year history. It sandwiches a fork-shaped carbon fiber plate between ample PWRRUN HG foam, while also increasing the transitional geometry of the Speedroll system for even more forward momentum.

ASICS

ASICS’ design philosophy is guided by the Japanese concept of kaizen: making constant, incremental improvements. When it comes to super shoes, the Japanese brand has made a huge leap. In the 1980s, the company rose to the forefront of running with its impact-absorbing Gel cushioning, a technology that has since evolved into still newer forms, including Pure Gel. ASICS continues to release shoes that run faster than ever, and debuted its first super shoe, the Metaracer, in 2020. 

ASICS Magic Speed 2

The sophomore silhouette in ASICS’ Magic Speed series launched in 2022. It’s updated for an improved fit and ventilation properties, making it an ideal option for uptempo and trail runs. The midsole features a full-length carbon and TPU plate, supplemented with a layer of FF Blast Plus cushioning for an explosive stride. Underfoot, an ASICSGRIP rubber outsole improves traction.

ASICS Metaspeed Sky+

The successor to ASICS’ much-loved Metaspeed Sky, 2022’s Metaspeed Sky+ is aimed at racers who wish to keep a quick pace from start to finish. As such, it’s engineered for a superior stride length. Worn by Scottish runner Eilish McColgan as she demolished multiple world records, the carbon-plated shoe uses the same FF Turbo midsole as its predecessor, but is energized with even more FF Turbo Foam, especially in the forefoot areas. The silhouette is an ideal option for those with a high cadence.

New Balance

New Balance, typically associated with the ergonomic lifestyle aesthetics of the 2020s, hasn't allowed this reputation to overshadow its dedication to high-performance running shoes. The Boston brand’s carbon plate technology is known as Energy Arc, and features throughout the FuelCell SuperComp family. 

New Balance SuperComp Trainer

The FuelCell SuperComp Trainer debuted as one of the tallest road-running shoes ever, thanks to a gargantuan 40+mm stack. This makes the super shoe ineligible for World Athletics events, but is an excellent training option and can be worn in any other race. The silhouette is ideal for runners who need extra protection, helping to prevent injury through an enormous platter of FuelCell foam. The carbon fiber plate (or Energy Arc) sits close to the rear of the foot for a protective ride.

New Balance FuelCell SC Elite v3

The FuelCell SuperComp Elite v3 features a sock-like bootie construction to generate even more speed than previous iterations. A full-length carbon fiber plate is flanked by layers of FuelCell foam, working in tandem with midsole “voids” that decrease weight and ensure energy isn’t lost in absorbent foam. 

Hoka

Founded by Salomon veterans Nicolas Mermoud and Jean-Luc Diard, Hoka revolutionized running footwear with its maximalist designs. From local park runs to elite running competitions like the Ultra-Trail du Mont-Blanc (UTMB), the French label’s designs have become ubiquitous at events of all levels. It entered the super shoe market with the Hoka Carbon X series in 2019, and eventually used the design as a template for bespoke trail and speed runners. 

Hoka Rocket X 2

The streamlined Rocket X cut as much weight as possible for a speedy ride, featuring a 5mm drop that is relatively modest by Hoka standards. The X 2 features refinements to further support the foot, including a redesigned carbon fiber plate and a new dual-layer PEBA midsole. It is more of a typical super shoe in terms of shape, and ideal for races of all types.

Super Shoes FAQs

Related Articles: Beginner's Guide to Hokas, Best Sneakers for Winter, Beginner's Guide to Nike Sneakers