Running News Daily

Research shows economy gains at slower paces, but they’re smaller and not guaranteed.

It’s no coincidence that running records have been falling in droves in the era of super shoes. While researchers still may not be able to fully explain how the technology works, they have shown that the ultra-compressible foam, curved carbon-fiber plate, and rockered geometry that first appeared in the Nike Vaporfly 4% in 2017 provide competitive runners a 2.7–4.2 percent boost in running economy. In other words, thanks to these shoes, runners need 2.7-4.2 percent less energy to run the same pace—meaning that they can conserve that energy to run farther or expend it to run faster.

One caveat is that, until now, super shoes have been tested only at running speeds of 7:26/mile or faster. Translated into marathon times, that means the science is applicable to someone who runs a marathon in 3:15 or faster—a feat accomplished by only 21 percent of the 2021 Boston Marathon field.

However, new research has finally emerged that looks at whether the majority of runners get an edge from super shoes. The answer: probably yes, but less.

Research for Non-Elites

Dustin Joubert, Ph.D., a kinesiology professor at St. Edward’s University in Austin, Texas, likes to do research, in his words, “for the people.” This is how he came to conduct a study looking into whether super shoes, specifically the Nike ZoomX Vaporfly Next% 2, confer the same running economy advantage to athletes who run at slower paces.

“There’s a lot of people who don’t fit under the umbrella of the speeds that have been tested in all this laboratory research, and a lot of people are asking: Should I spend my money on this? Do they work for slower people?” said Joubert. “That was the next logical question to me.”

To answer the question, Joubert and his colleagues recruited 16 runners—eight men and eight women with prior-year 5K PRs averaging 19:06 and 20:18, respectively—and had them complete two sets of four 5-minute running reps on a treadmill. Each runner ran one set at a 12 kilometers/hour pace (8:00/mile, which would be marathon pace for a runner with a 5K PR of 22:15), and the other set at 10K/hour (9:40/mile, which would be on the slower end of easy pace for that same 22:15 5K runner). Within a given set, the runners tested two different shoes: they ran one 5-minute rep in an experimental carbon-plated shoe, the Nike ZoomX Vaporfly Next% 2, and the other rep in a control shoe, the Asics Hyper Speed. Then, the runners repeated the reps but reversed the order in which they wore shoes (e.g., Asics first, then Nike).

The researchers chose the Asics Hyper Speed as the control shoe because it lacks the technology of the Vaporfly (carbon plate and advanced foam) but matches its mass. This was an important variable to match because mass affects running economy; a heavier shoe will require more energy to move and could therefore confound results. One earlier study compared the Vaporfly to runners’ everyday training shoes, but most regular training shoes are more than 100 grams (3.5 ounces) heavier—the equivalent of about 40 pennies. Imagine lifting those pennies 55,000 times (the average number of steps in a marathon, for men; women take about 63,000 steps). That would require quite a bit more energy!

Economy Advantages for 3:30–4:15 Marathoners

The new study found that, on average, running economy was better in the Vaporfly than in the Hyper Speed. However, at these slower speeds, the improvements were smaller than at faster speeds: runners gained just 1.4 percent in running economy at 8:00/mile pace and 0.9 percent at 9:40/mile pace, compared to the 2.7–4.2 percent advantage runners gained at speeds of 7:26/mile or faster. (And, as we’ll see below, even those improvements came with a caveat.)

Joubert speculates that the reason for this difference comes down to how the foam in the shoes is working. Much of the running economy advantage comes from compressing the compliant/resilient foam in the shoes and then having that energy returned as the foam springs back. A faster runner who is generating larger ground reaction forces will compress the foam more than a slower runner who, because of their speed, isn’t generating as much ground reaction force. 

“The shoe is not creating energy for you; it’s only giving back what you put into it,” explained Joubert.

Not Everyone Benefits

Before you decide “an advantage is an advantage,” there is one other finding from this study that should give runners pause. While the results from the 16 test subjects showed a 0.9–1.4 percent average improvement in running economy, one third of the participants actually showed worse running economy when they ran at the 9:40/mile speed in the Vaporflys, compared to the control shoe. This finding diverges from the results of testing done on the Vaporflys at faster speeds, where runners experienced varying degrees of running economy improvement, but no one saw a detriment.

One possible reason has to do with the Vaporfly’s carbon plate. Research has shown that increased longitudinal bending stiffness, or the rigidity of a shoe underfoot, helps to improve running economy at faster speeds by reducing the amount of energy your foot requires as you land and push off from the metatarsophalangeal joint (where your foot connects with your toes). Joubert hypothesizes that, at slower speeds, the stiff carbon plate might stop saving runners energy and instead create a need for more energy in order to get “up over” the plate.

“If the plate’s really stiff, maybe at these slower speeds that’s an impairment to economy,” Joubert said.

Nathan Brown, a doctor of physical therapy at Pineries Running Lab in Stevens Point, Wisconsin, and senior contributor at Doctors of Running, said that this finding in particular helps to reinforce the shoe selection guidance he already offers his patients and the runners he coaches.

“If your goal of picking a shoe for race day is to get faster, but there’s a 30 percent chance that you get worse, I care more about finding the shoe that you like to run in than the shoe that may or may not give you a benefit,” said Brown.

So, Should You Wear Super Shoes?

If you’re an 8:40-9:00/mile marathoner, what should you do? Do you gamble on being in the 66 percent of responders and plunk down your cash for a pair of super shoes? Or do you stick with what you have?

Footwear is ultimately a personal decision, so here are a few more points to consider.

Choose a shoe that’s comfortable. 

If a super shoe feels uncomfortable, that might be an indicator that the shoe won’t help you make the economy gains you’re seeking. Joubert guesses that the comfort of your shoes could affect biomechanical aspects of your race-day performance, including economy. “I think if a shoe is uncomfortable, it’s probably not going to be economical,” he said.

Brown emphasizes focusing on comfort and confidence in a race-day shoe rather than “carbon [plate] or no carbon.” To determine whether it’s comfortable, Brown recommends trying your racing shoe in a few workouts and, if your goal race is a marathon, a few long runs in advance of race day.

“You want to feel comfortable [in the] shoe and confident psychologically,” he said. “To know what to expect on a long run from your race-day shoe can be a big deal for performance.”

Don’t wear a super shoe (or any one shoe) for every single run.

Heather Knight Pech, a decorated masters runner and coach for McKirdy Trained and Knight Training, tells every one of her athletes, from high schoolers to masters runners, to invest in a minimum of three pairs of running shoes: a trainer (e.g., Brooks Ghost), a lightweight trainer (e.g., New Balance Rebel), and a race-day shoe (e.g., Nike Vaporfly Next%). She then has them rotate among these shoes for several reasons. First, it decreases injury. Research has shown that runners who rotate their shoes decrease their injury risk by 39 percent compared to runners who wear the same pair for every run.

“Running is a repetitive motion, so you avoid overloading any one muscle, bone, or tendon,” said Pech. “And on the flip side, you’re simultaneously strengthening other structures by rotating your shoes.”

In his physical therapy practice, Brown has found that super shoes tend to reduce the loading on lower leg structures like the Achilles tendon and calf. As a result, he’s noticed a trend in repetitive stress injuries further up the chain, to the hamstrings and hip flexors, in runners who wear that shoe for most or even all of their runs.

The second reason Pech advises runners to rotate shoes is that it forces them to decide between shoes for a given run, which helps them gain a better sense of self-awareness. “We should be very dialed in to how we feel—that’s part of running training and racing,” said Pech. The saying she repeats is: different shoes for different runs for different days.

Look at a variety of styles and brands.

The Nike Vaporfly was the first high-stack carbon-plated shoe on the market, and as a result, it is arguably the most well known. Most brands now have a similar shoe, and while research shows they’re not yet up to par when it comes to running economy, that doesn’t mean different shoes won’t work better for certain runners based on foot anatomy, running stride, and even pure preference.

Pech points out that the Nike Vaporfly is a very high, very narrow, very bouncy shoe. The Saucony Endorphin Pro, on the other hand, she describes as “more stable underfoot, with firmer foam. It’s great for runners who want to feel the ground.” Meanwhile, the Asics Metaspeed, which is also slightly wider underfoot than the Nike Vaporfly, offers two versions between which runners can choose based on their running style: cadence (increasing their turnover) or stride (increasing their stride length).

“I think they’ve all caught up, in that, now, there are different shoes for different people,” said Pech.

Remember: economy isn’t everything.

While running economy does influence running performance, it’s only one small part; how well you eat and sleep, your level of anxiety, how consistently you trained, how well you tapered, and numerous other factors have an equal, if not greater effect on the time you ultimately run in any given race.

Therefore, if you’re a 3:30–4:15 marathoner and don’t want to shell out the money or risk finding yourself in the 33% “anti-responder” group, double down on some basics like pre- or post-run nutrition or even just sleep. Plus, when you beat your Vaporfly-wearing counterparts, you’ll never have to ask, “Was it the shoes?”

Ethiopia’s Fotyеn Tesfay Haylu delivered one of the most remarkable women’s half-marathon performances ever seen on American soil on Sunday, powering to a commanding victory at the 2026 Buenos Aires Half Marathon in Argentina in 1:03:57.

Running with exceptional confidence and strength, Tesfay took control of the race and produced a superb solo performance to rewrite the event record. Her breathtaking run also carried historic significance, as she became the first woman to break the 64-minute barrier for the half marathon in the Americas, producing what is being celebrated as the fastest women’s half-marathon performance ever recorded on the continent.

The Ethiopian star was in a class of her own, crossing the finish line more than a minute clear of Turkey’s Nevin Can, who finished second in 1:05:06. Another Turkish athlete, Selin Can, completed the podium in third place with 1:05:11, as the leading trio all produced strong performances on the fast streets of Buenos Aires.

Kenya also featured prominently in the top positions, with Irene Jepchumba Kimais taking fourth in 1:06:04, followed by Sheila Chepkirui in fifth with 1:06:13. Magaret Akidor Ngathike finished sixth in 1:06:46, while fellow Kenyan Deborah Samum claimed seventh place in 1:08:32.

Brazil’s Nubia de Oliveira Silva was eighth in 1:11:13, while Argentina’s Sofia Luna and Dahyana Juarez rounded out the top 10 with times of 1:11:21 and 1:11:28, respectively.

Top 10 Women – 2026 Buenos Aires Half Marathon

1. Fotyеn Tesfay Haylu (Ethiopia) – 1:03:57

2. Nevin Can (Turkey) – 1:05:06

3. Selin Can (Turkey) – 1:05:11

4. Irene Jepchumba Kimais (Kenya) – 1:06:04

5. Sheila Chepkirui (Kenya) – 1:06:13

6. Magaret Akidor Ngathike (Kenya) – 1:06:46

7. Deborah Samum (Kenya) – 1:08:32

8. Nubia de Oliveira Silva (Brazil) – 1:11:13

9. Sofia Luna (Argentina) – 1:11:21

10. Dahyana Juarez (Argentina) – 1:11:28

For Tesfay, it was far more than a race victory. Her 1:03:57 performance was a statement of extraordinary quality, combining speed, endurance and remarkable solo running to produce a landmark result in Buenos Aires. In a race that will be remembered for years to come, the Ethiopian did not simply win—she redefined what was thought possible for women’s half-marathon running in the Americas.

Ethiopia’s Yomif Kejelcha produced one of the most extraordinary performances in road racing history on the streets of Buenos Aires, Argentina, reclaiming the half marathon world record with a sensational 56:51 performance at the 2026 Buenos Aires Half Marathon.

The former world record-holder delivered a breathtaking exhibition of speed and endurance to take 29 seconds off the previous pending mark of 57:20, set by Uganda’s Jacob Kiplimo and takes a huge chunk from his own former official world record. Kejelcha's new performance is pending the standard ratification procedures, but if officially ratified, it will return the world record to the Ethiopian star and mark another remarkable chapter in the evolution of the event. 

Kejelcha's achievement is particularly significant because the 57-minute barrier had already been broken before. Jacob Kiplimo had previously run under 57 minutes, clocking 56:42 that was not ratified demonstrating that the once-unthinkable barrier was possible. Kejelcha, however, has become the second man to run under 57-minute barrier who now returns to the top of the all-time rankings with another historic performance in Buenos Aires.

The Ethiopian's race was remarkable not only for the final time but also for the way he built his performance. He covered the opening five kilometres in 13:44 before reaching 10km in 27:18. Rather than slowing, Kejelcha accelerated through the middle stages, passing 15km in 40:39 and 20km in 54:02 as he continued to push the limits of elite road racing.

By the time he reached the finish line, Kejelcha had completed the race at an extraordinary average pace of approximately 2:42 per kilometre, producing one of the most astonishing sustained efforts ever witnessed in distance running. His stunning run sent a powerful message to the athletics world and further strengthened his status as one of the most formidable distance runners of his generation.

Behind the record-breaking champion, Ethiopia completed a dominant clean sweep of the men's podium. Tadese Worku Gebresilase claimed second place in 59:18, while Bereket Nega Batebo secured third in 1:00:17, giving Ethiopia a memorable one-two-three finish in the Argentine capital.

Kenya’s Jonathan Kipkoech Kamosong finished fourth in 1:00:20, followed by compatriot Simon Maywa in fifth with 1:00:55. Argentina’s Ignacio Erario gave the home supporters plenty to celebrate with an impressive sixth-place finish in 1:00:57, breaking the one-hour barrier in front of an enthusiastic local crowd.

Dillon Kipyeko of Kenya finished seventh in 1:01:07, with Robert Kiprop Koech eighth in 1:02:01. Mexico’s Julio Ortiz Ponce took ninth place in 1:03:17, while Colombia’s Jimmy Gómez completed the top 10 in 1:03:34.

The Buenos Aires Half Marathon will now take its place in the history books as the scene of a truly extraordinary breakthrough. For Kejelcha, this was more than just another victory. It was a spectacular return to the top, reclaiming a world record he had previously held and once again rewriting the limits of the half marathon.

The 56:51 performance remains pending ratification, but Yomif Kejelcha's run has already delivered one of the defining moments in the history of road racing.

Kenya delivered another commanding display of distance-running excellence at the Antrim Coast Half Marathon, with Isaia Lasoi leading a memorable Kenyan clean sweep of the men's podium in a race packed with world-class performances.

Lasoi emerged victorious after a thrilling battle at the front, crossing the finish line in a superb 58:26 setting a new course record. His winning performance underlined his strength and speed over the half-marathon distance, but he was made to work all the way by fellow Kenyan Daniel Mateiko, who finished just three seconds behind in 58:29 after an electrifying duel for the title.

The contest between the two leaders produced one of the standout moments of the race, with both athletes pushing deep into elite territory as they fought for victory. In the end, Lasoi found just enough to secure the win, while Mateiko's narrow defeat highlighted the remarkable depth and quality of Kenya's leading distance runners.

Vincent Kipkorir completed the Kenyan sweep, taking third place in 1:00:38 to ensure that all three places on the podium belonged to Kenyan athletes. Samwel Chebolei added further Kenyan strength to the results, finishing fourth in 1:01:01, while Amos Langat was also among the leading finishers.

The international field featured several prominent names. Australia's Jimmy Whelan produced a strong run, while Ethiopia's Yismaw Dillu featured among the front group. American marathon star Galen Rupp also delivered a notable performance, clocking 1:01:29 in another competitive outing for the experienced distance runner. Former world-class track and road athlete Edward Cheserek was also among the top finishers.

Lasoi's 58:26 victory, however, was the defining performance of the day. Together with Mateiko and Kipkorir, he gave Kenya a perfect podium and another emphatic reminder of the country's extraordinary strength in elite road running.

The Antrim Coast Half Marathon once again provided a fast, competitive stage for some of the world's finest distance runners, but when the decisive moments arrived, it was Kenya that owned the podium.

One of the most iconic milestones in the history of ultramarathon running is drawing closer, with entries for the historic 100th edition of the Comrades Marathon set to open on Tuesday, 25 August 2026.

The Comrades Marathon Association has officially announced a detailed entry process for the 2027 race, which will unfold in three stages and give runners around the world the opportunity to secure their place in what promises to be one of the most significant editions ever held of The Ultimate Human Race.

The announcement followed the official launch of the 2027 Comrades Marathon on Wednesday, 19 August, when the centenary campaign, “The Greatest Story Ever Run,” was unveiled alongside a special logo created exclusively for the landmark 100th edition.

The launch also revealed several major highlights for the Centenary Race. The historic event will take place on Sunday, 13 June 2027, and will be a Down Run, with 28,000 places available. The entry process will include a ballot, while the race will offer a record R8.919 million in prize money. Organisers have also set an ambitious goal of raising R10 million for the Amabeadibeadi charities, adding an important charitable dimension to the centenary celebrations. One of the defining moments of the launch was the unveiling of the special Centenary mark, created to commemorate this extraordinary milestone in the history of the race.

The entry process begins on 25 August at 10:00 a.m. SAST, when entries open for Green Number runners, Yellow Number runners and Amabeadibeadi charity entrants.

The next phase follows on 2 September at 10:00 a.m. SAST, when entries open for Comrades Marathon Association members. This window will remain open for 72 hours or until the available entry allocation is filled, with places offered on a strictly first-come, first-served basis.

For general entrants, the process will move to a ballot system. General entries open on 9 September at 10:00 a.m. SAST, with runners able to enter the ballot until it closes on 22 September at 4:30 p.m. SAST. The ballot draw is then scheduled to take place on 23 September.

Several other crucial dates will shape the road to the historic race. The substitution period will run from 15 to 31 March 2027, while 3 May 2027 is the final deadline for runners to submit their qualifying performances, seeding information and other required entry details.

To qualify for the 2027 Comrades Marathon, runners must complete a 42.2km marathon in under five hours between 15 June 2026 and 3 May 2027.

The journey will finally culminate on Sunday, 13 June 2027, when thousands of runners are expected to line up for the historic 100th edition of the Comrades Marathon.

The 2027 race will represent a remarkable moment for the legendary South African ultramarathon. For more than a century, the Comrades Marathon has captured the imagination of runners and spectators with its extraordinary test of endurance, determination and human spirit. Its centenary edition will celebrate the generations of athletes who have faced its demanding roads, conquered its challenges and helped build one of the world's most respected endurance events.

For runners dreaming of becoming part of this historic occasion, the road to Comrades 2027 is now clearly marked. From the opening of entries in August 2026 to race day in June 2027, every deadline will matter.

The Greatest Story Ever Run is preparing for its most historic chapter yet.

American sprint standout Sam Blaskowski is taking steps toward an international future with Poland after uncovering a powerful connection to his family's ancestral homeland.

The 23-year-old sprinter, who has established himself as one of the fastest Americans of his generation with a personal best of 9.89 seconds in the 100 metres, has begun the process of obtaining Polish citizenship with the aim of eventually representing Poland in international competition.

Blaskowski's connection to the country traces back through his great-grandparents, Franciszek and Julian Błaszkowski, who emigrated from Poland to the United States in 1905. Their journey more than a century ago has now opened an unexpected new chapter for their descendant, whose athletic ambitions could soon carry the Błaszkowski name back onto the international stage under Polish colours.

The sprinter has already received support from the Polish Athletics Association as he works through the citizenship and eligibility process. Should his transfer of allegiance be completed, Blaskowski could become a significant addition to Poland's sprint programme.

His credentials certainly make the prospect an exciting one. In addition to his sub-10-second speed over 100 metres, Blaskowski owns a personal best of 19.93 seconds in the 200 metres, demonstrating the kind of versatility that could prove valuable both individually and in Poland's 4x100m relay squad.

For Blaskowski, however, the move is about more than simply changing national colours. It represents an opportunity to reconnect with his family's heritage while pursuing his ambitions at the highest level of the sport.

With his sights set on becoming part of Poland's international sprint team and competing for relay medals, Blaskowski's journey from discovering his Polish roots to potentially representing the country of his ancestors could become one of the most fascinating allegiance stories in world athletics.

A century after Franciszek and Julian Błaszkowski left Poland for America, their family's story may now be coming full circle—this time at full sprint.