The all-new Super Shoe review, super-duper expanded edition

Super shoes have changed the landscape of competitive running for good. You've probably heard of, or maybe seen these new sneakers, especially near the seeded start of the last race you were at. Nike was the first to introduce the concept back in 2016. Since then, other companies have joined in, delivering their own version. 

Initially there was controversy over super shoes, as some argued they equated mechanical doping.  The World Athletics association ruled in 2020 that to be allowed in races, a super shoe not exceed a 40 mm stack height, and not have more than one plate in the midsole. They also mandated that the shoes be available to everyone, and not a select subset of elites sponsored by the company. 

This leaves us at the present moment, with many of these beauties for sale at yours truly. Super shoes deliver two major changes which improve the wearer's running economy. First off is the foam- not only are these new fangled foams incredibly soft, they offer new heights in energy return. However, foam alone doesn't offer much structure and lacks stability. 

Here comes the second major change: a plate. A plate made of carbon, fiberglass, or nylon is used in the midsole to create a degree of rigidity and therefore improve the stability of the platform. The plate also serves up energy return from the midsole material because of the additional stiffness. Think of it like a lever, inside your shoe, or a spring board, if you will. In a plated shoe, with each step, you expend slightly less energy than normal. Over the miles, this can result in fresher legs at the end of your race, and in the case of a marathon, this can potentially shave minutes off your time.

Plated running shoes offer several genuine benefits and have the potential to help all sorts of runners to achieve their goals, not just fast and elite runners. It's not an inexpensive proposition, however, so we thought we'd offer a bit of insight and share our experiences with the plated shoes we sell at Wakefield Running Company. 

The Carbon X2: The "OG" of the super shoes

While Nike certainly set the pace in this category back in 2016 with the Nike Vaporfly 4%, a shoe with a high stack height, carbon fiber plate, and filled with bouncy foam, the Carbon X series by Hoka was the first to grace our shelves. The current version, Carbon X2, is a highly-cushioned, great long run option that keeps you rolling through your stride comfortably, with a highly aggressive toe-off feeling. Tucked in a bed of super soft foam is a Y-shaped carbon fiber plate. The flared, hoof shaped heel gives smooth transitions to heel strikers. 

HOKA Carbon X2

Fit: Wider base, perforated engineered mesh, accommodating toe box with a higher ceiling

Performance: best for longer tempo runs or half to full marathons. Unlike some of its peers, it has a wider base and profile, so it also can handle slower paces. It lacks performance rubber on the outsole, so not the first choice in icy or slippery conditions. 

Stability: decent stability due to wider base and very firm plate

Overall:  The Carbon X2 is inherently soft, stable with a wide flat base, and responsive ride – probably the most versatile long range weapon for your shoe arsenal. 

Best for: best for longer tempo runs or half to full marathons. 

Weight: men-9.5 oz, women-8.8 oz

Drop: 5 mm

Bondi X: the "kitchen sink" of super shoes

For you Hoka fans (and we know you are legion), this shoe has everything you love about the brand wrapped up in one model. It's a low drop, high-cushioning, high-performance shoe.

HOKA Bondi X

Fit: Wider fit, soft foam you sink into, stable base, and lower drop (4 mm)

Performance: Great for larger frames, runners coming back from surgery or injury, or those needing lots of support.

Stability: Very stable due to the Bondi's cushioning, plus the carbon fiber plate, for even more support through the toe off 

Best for: Lower drop runners with a wider foot, wanting support, and that famous Bondi cushioning in a high performance trainer. Also recommended for runners or walkers coming back from an injury or surgical procedure. 

Overall: This shoe has it all! Width, comfort, that legendary cushioning, all atop a carbon fiber plate. 

Weight: men-10.6 oz, women- 9.2 oz

Drop: 4mm

Rebellion: Mizuno takes a walk on the wild side

From its grippy outsole to its fiberglass plate, the Rebellion is engineered for pro-level performance but can deliver PR performances to the rest of us mortals. This stiff and grippy combo can take some getting used to, but it's worth the reward, especially when you fly up slippery hills in damp conditions.

MIZUNO Rebellion

Fit: Fits like a glove designed for your foot. Surprisingly roomy toe box for Mizuno, normally known for their narrow fit. 

Performance: Firm, aggressive and responsive. The Rebellion isn't messing around. 

Stability: 100% neutral shoe. If need be, throw in your inserts for extra support

Overall: Very light, very fast shoe. 

Best for: Race day, from the 5k to the marathon, or for rainy, and/or hilly up-tempo runs

Weight: men: men- 8.6 oz, women- 7.4 oz

Drop: 8mm

The Endorphin Speed: Bouncy versatility

Now for a shoe that really needs no introduction, the Endorphin Speed 2 from Saucony.  This one is wildly popular with runners because of its versatile nylon plate. The "middle child" of the Endorphin series (the Shift, the Speed and the Pro), the Speed is positioned for uptempo speed work days.  

This shoe is truly a middle child and effortlessly adapts to many different running scenarios. With the signature SPEEDROLL design and the bouncy PWRRUN PB cushioning, it's easily one of the most versatile high stack shoes around. 

SAUCONY Endorphin Speed 2

Fit: Snug through midfoot, wider toe box  

Performance: Bouncy, effortless ride with great energy transfer thanks to the nylon plate buried in PWRRUN foam midsole

Stability: Neutral fit, but accommodates inserts if over-pronators need a little more support

Overall: Fantastic shoe. Nice volume in the toe box (toe box slightly wider than in previous version). 

Best for: Neutral runners looking for extra spring on race day, for speed workouts, or for any other day. 

Weight: men- 7.9 oz, women- 6.8 oz

Drop: 8mm

The Endorphin Pro 2: Strap a rocket to your foot

The Pro 2 is firmer than the Speed, with a nice fit on the upper, but the shoe does not shine on slower paces. The Pro has one speed and it's FAST. Faster paces are thanks to the PWRRUN PB cushioning, speedroll geometry, and S-shaped carbon fiber plate. Although it's not as bouncy as the other super shoes, it's incredibly snappy, with race day vibes. Not surprisingly, the Pro 2 is very similar to the Pro 1, with only minor adjustments to the upper and the heel counter (adjustments = improvements).  

SAUCONY Endorphin Pro 2

Fit: comfortable, lightweight engineered mesh with roomy toe box.Upper wraps your foot in a breathable hug. Snug heel counter for stability around turns. Gusseted tongue so it stays where it should be. 

Performance: responsive and firm

Stability: neutral fit

Best for: speed workouts, races of all distances, in any condition

Overall: high stack height plus foam make this shoe shine at top speeds

Weight: men- 7.5, women- 6.8

Drop: 8 mm

The Endorphin Pro Plus: the good, the bad, and the gorgeous

This limited-edition, race-day queen is the stunning love child of the Speed and the Pro... bouncy like the speed, less firm than the Pro, and lighter than ever. The Pro Plus combines an aggressive plate with the geometry of the Speedroll so you end up spending a lot of time on your forefoot, and loving every minute of it. 

SAUCONY Endorphin Pro Plus

Fit: Secure heel counter, forked tongue, breathable upper, with the same midsole and outsole as Pro. The difference is in the minimalist upper. It's very breathable, has suede accents, with very little support. Also, it has a high stack height and a narrow profile so you need to be uber confident in your ankle strength and dial in when taking sharp turns.

Performance: Bouncy like the speed, lighter than ever. Meant for your race day effort.

Stability: neutral shoe with soft foam plus carbon plate atop a narrow last. Really shines at top speeds!

Best for: Race day

Overall: Light weight heavy hitter

Weight: men- 6.9, women- 5.9 

Drop: 8 mm

The 361 Flame -- the super shoe for a shoestring budget

When 361 set out to make a carbon-plated super shoe, they wanted one that would last through the training miles and still perform on race day. They also wanted a shoe that would be more affordable than the rest. They nailed all of the above with the Flame.

361 Flame

Fit: wider toe box, fitted and secure through midfoot. Great heel counter with embedded foam rim that locks the heel down in comfort. The tongue is nice, thin, and soft, enveloping your foot. 

Performance: Fabulous. End of story. 

Stability: For those of you who over pronate and who need support, this is your shoe.

Overall: Top of the line performance for a very competitive price. Great value.

Best for: Those who need support, and who want a durable shoe for training that delivers on race day and doesn't break the budget.

Weight: men- 7.8, women- 7.6

Drop: 8mm

The take-away:

In running, the search for competitive advantage never ends - whether it's training, nutrition, or gear. Sometimes, when companies tweak shoes, it's a fail. Other times, changing a shoe's geometry and componentry is a win, and that's what we're witnessing. The symbiosis of cushion, energy return, and propulsion, super shoes are serious shoes for serious runners. 

It should be noted: No super shoe will ever replace putting in the work. They are merely the (delicious) icing on the cake of your training. Choosing one is the same as picking out any standard running shoe: you need to try them on and run around the store, or outside on the sidewalk if weather permits. The feel and fit of the shoe are most important and you can only learn that from trying them on, so stop in anytime!