Estimate your potential time savings when switching into the latest efficient carbon plated running shoes for your races
0 shoes in database
Running economy measures how efficiently you use oxygen at a given pace. Super shoes with carbon plates and advanced foams can improve this by 2-5%.
Distance factors: Benefits compound over longer distances. A marathon sees ~100% of the shoe's benefit, while a 5K sees ~70% and a mile ~50%.
Weight matters: Heavier runners typically see reduced super shoe benefits as the foam compresses more. Lighter runners (<55kg) get the full benefit, while heavier runners (90kg+) may see 60-70% of the advertised benefit.
Individual variation: Response varies significantly based on running form, pace, foot strike, and biomechanics. The confidence range reflects this uncertainty.
ESTIMATED TIME
Slide the scale to see how your results may vary based on how you respond to super shoes.
How we calculated this
The most efficient carbon-plated racing shoes based on published research
Every shoe in the database lists its stack height, drop and weight. Here is what each one means for you on race day.
Cushioning
The thickness of the sole between your foot and the road, measured at the heel and forefoot in millimetres. More stack means more foam, which means more cushioning and more energy return. 40mm at the heel is the maximum allowed in road races, so most super shoes sit at 39 to 40mm.
Geometry
Heel stack minus forefoot stack: how far your heel sits above your forefoot. It changes where the shoe encourages you to land. Heel strikers usually suit 6 to 8mm, midfoot and forefoot strikers often prefer 3 to 5mm, and 0mm (Altra) is completely flat.
Mass
Weight is the one spec with a clear, measurable cost: every extra 100g per shoe costs roughly 1% in running economy, around a minute or more over a marathon. Lighter is faster, but lighter shoes use thinner foam and less rubber, so they wear out sooner. For most runners 170 to 200g is the sweet spot.
🧬 You can't put a single % on a shoe without testing the runner wearing it. These economy figures are averages from research studies — your personal response could be significantly higher or lower. Some runners gain 5%+ from a shoe while others gain almost nothing from the same model.
This calculator provides rough estimates based on published research and manufacturer claims. Individual results vary significantly based on:
💡 The only way to know your true response is to test the shoe yourself. Use these estimates as a starting point, not a guarantee. If a shoe doesn't feel right, the numbers don't matter.
Lab studies have found carbon-plated super shoes can improve running economy by around 2 to 5% compared with traditional racing shoes. The time saving is smaller than the economy figure and varies from runner to runner, which is why the calculator shows an estimate with an optimistic to conservative range.
Shoe benefits add up over longer distances. The calculator applies about 100% of a shoe's benefit to a marathon, about 70% to a 5K and about 50% to a mile.
They still help, but usually by less. Heavier runners compress the foam more, so the calculator gives runners under 55 kg the full benefit and reduces it to around 60 to 70% for runners of 90 kg and over. Add your weight in the Runner Profile for a more accurate estimate.
Most of the research has tested runners at fairly quick paces, so the evidence at slower paces is less clear. Treat the estimate as a guide, and use the conservative end of the range if you are unsure.
World Athletics limits the sole of road racing shoes to 40 mm, so most super shoes sit at 39 to 40 mm at the heel. Shoes over 40 mm are shown in the calculator but cannot be raced in.
The Bang for buck section ranks every shoe faster than your current one by how much you pay for each minute it saves over your distance, with a budget filter. Prices are estimated UK RRPs, and last season's models are often discounted well below them.
Running economy is how much oxygen you use to run at a given pace. Better economy means the same pace costs less energy, so you can hold it for longer or run faster for the same effort. Super shoes improve it through light, springy foams and stiff carbon plates.