Lighter running shoes, improvements in running economy and speed sound almost too good to be true. But what does it all mean the World Record and how does this translate to my own running?
With the Help of Super-Shoes
“Less than 100g”, “80% energy return” and “11% greater forefront energy” have been used to describe the Adidas Pro Evo 3 shoes, used by Sabastian Sawe in his World Record Marathon in London this year. The Evo 3 is said to make runners 1.6% more economical. Considering that Sawe ran almost a minute faster than the previous World Record, 1.6% of the his newly set record at the 2026 London Marathon equates to roughly 1min55. Therefore, the claimed 1.6% is realistic.
If the 1.6% efficiency translate directly to 1.6% more speed, and we attribute Sabastian Sawe’s World Record performance to the shoe technology – making him 1.6% more efficient – then Sawe’s run was theoretically ‘no better’ than Kelvin Kiptum’s previous World Record of 2:00:35. Is Sawe’s record in London a record in human achievement or is it an advancement and acceptance of tools that assist runners in pushing the limits? So many posts I’ve seen attribute the record to the Evo 3, shifting the focus from the champion himself.
Let us give credit where credit is due, but at the same time, let us be cautious of confusing tools of the trade with super-human achievements. I do not have an answer but it is something worth thinking about.
Is this shoe going to benefit you?
Before I get into this, I’d like to state – I am not a fan of plated and super-cushioned shoes (for everyday use and training). My reason is as follows:
Firstly a rigid plat of any kind significantly alters running biomechanics. Anyone who has had a running form assessment will know that the analysis start with the feet. A runners landing, mid-stance, toe-off phases are the starting point. The analysis then moves up to the knees, then the hips. By altering the mechanics of the foot we alter the initial ground contact and starting point of a biomechanical chain of events is. Feet are not designed to work as a rigid catapult fashion, but as a lever in which the toes power the runner forward. With a rigid plate system, there is no natural toe-off motion, but a rolling effect working against the body’s natural movements. Training in super-shoes day-in and day-out will result in weakening of the foot and affect your funning form.
Secondly, super-shoes offer maximum cushioning. While this is wonderful in distance racing because of the delayed time to fatigue, daily use reduces a runners fatigue resistance by eliminating a lot of the shock absorbing adaptations associated with ‘normal’ shoes. I often wonder why runners use super-shoes exclusively and then engage in plyometric training. It seems counter-intuitive to reduce it on one hand but spend dedicated training time on seeking the plyometric effect on another.
Applying the 1.6% Efficiency to Your Running
If you use the same 1.6% efficiency math with a 3h marathoner you are looking at 2min50. For a 4h marathoner it’s about 3min50. This is a best case scenario. It’s highly unlikely that runners who are finishing a marathon over the 3h mark will benefit from the same improvement in running economy.
From a coach’s perspective – forget the 1.6% for a moment – I’m 100% certain that there are marginal gains that the majority of athletes can work on to cut an equivalent amount of time down without investing in a R12 000 pair of running shoes. By focussing on the fundamentals and not giving in to the latest trends and marketing hype out there. Once you have exhausted all else, then consider add a pair of super-shoe to your racing toolbox.
