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Olympian Ben Flanagan, 29, knows a thing or two about running shoes.

The Canadian record holder for both the 5,000 and 10,000 metres bought his first pair of Saucony Hurricane 3s when he was 16 and stuck with them until he left for the University of Michigan on a track scholarship.

And although he admits to a brief fling with barefoot running, he’s careful about the type of shoes he puts on his feet. “I learned the hard way what the stress of running does to the body,” Flanagan said.

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Like Flanagan’s affinity for his first pair of shoes, most runners find one they like and stick with it. But as loyal as runners are to their footwear, it’s hard to ignore the hype around the latest models.

There are motion control shoes for pronators (feet that roll inward as they make contact with the pavement), cushioned shoes for heel strikers and runners with a heavy footfall, and minimalist shoes for runners who want as little as possible between their feet and the road. All of the big-name brands offer several options within each category of shoe, each equipped with a unique mix of proprietary features designed to improve performance and reduce the risk of injury. Yet despite an impressive list of new technologies and design elements, there’s a shortage of data substantiating the belief certain shoes are better suited to certain runners.

Sure, everyone’s feet are different and no two runners have exactly the same biomechanics, but the idea runners should match their feet and running style to a specific shoe type is more marketing than evidence-based science.

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One of the most hyped shoes on the market is the generically named “super shoe,” worn by almost every runner in Paris and which, according to Flanagan, has radically changed the sport. Indeed, every road race record from 5K to the marathon for men and women has been broken since Nike debuted the original super shoe in 2017. What makes it so super? Carbon-fibre plate or rods that run the length of the shoe, new lightweight midsole materials, extra cushioning and improved design features combine to increase energy return so runners can run faster and longer with less fatigue.

Flanagan says despite all the hype about improved race times, the super shoe isn’t just a must on race day. The extra cushioning and added energy return allow him to log more miles with less impact stress, which means an easier recovery between runs and better results. It’s especially important during periods of high-volume training when he’s accumulating 140 to 150 kilometres a week with only one day off.

Given that kind of mileage, Flanagan changes his training shoes every four to six weeks. He also recycles his racing shoes into training shoes after about three races. Like most of the elite runners who competed in Paris, Flanagan is sponsored by a major shoe brand, allowing him to change up his shoes as often as needed.

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It’s important to note elite runners train and race in different shoes. Flanagan is sponsored by On and trains in the Cloud Eclipse and races in the CloudBoom Echo, both of which are super shoes. The 5,000-metre race is on a track, so Flanagan uses spikes. But even racing spikes have adopted the technology found in super shoes, including more cushioning and enhanced energy return.

Recreational runners don’t replace their shoes as often as Flanagan, but when they do they want all the familiar features they love, along with any new technologies that promise faster times and a comfortable fit. And unlike the elites who stick with their sponsor’s brand, recreational runners have lots of choice. But that just makes things more complicated, given the number of brands and models on the shelves of most sports stores and running stores. Also confusing matters is that there’s no consensus on whether the new-age materials found in the insoles, the carbon plate or the extra cushioning work singularly or in combination to provide the boost in performance every runner wants.

Where does that leave the average runner looking to take advantage of the new technology? Visit a running store and ask about the feedback they’ve been getting on the various makes and models. Runners love to talk shoes, so you’re bound to get enough information to narrow your choices. Share your weekly mileage, the length and duration of your average run and your training goals with the staff, which will further narrow the choices. Someone who runs 20 to 30 kilometres a week as a way to stay in shape doesn’t need as much shoe as someone who runs 50 km or more per week and is a regular on the local race circuit.

And remember, don’t be so impressed with promises of improved performance that you forget the most important feature: comfort. Shoes that don’t feel right in the store won’t feel any better when you take them for their first or their 10th training run.

Finding the right shoes is personal. If a shoe feels good when it’s on and even better when on the run, you’ve found your own version of the super shoe.

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