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Super Shoes & Running Form: What the Science Actually Says

Since Nike introduced the Vaporfly in 2016, carbon‑plated “super shoes” have accelerated marathon times and reshaped performance benchmarks. Their ultra‑soft foam, high stack height, and stiff carbon fiber plates alter foot‑strike patterns, shifting load toward the forefoot and changing ankle leverage. While the shoes can lower knee impact forces, they increase stress on calves and the Achilles tendon, especially when adopted abruptly. Experts recommend reserving them for races and key workouts while maintaining mileage in traditional trainers to preserve tissue resilience.