The Monday Shakeout: Super Shoes for Recovery Days?
By Matthew Klein
This week Matt addresses a common question we get in our inbox at Doctors of Running, can runners use super racing shoes for recovery days? Those who have worn these shoes sometimes report reduced soreness after using them. Thus, many have asked whether these shoes may be able to extend beyond workouts and long runs to recovery runs. Matt addresses this with the intent of helping you make your own decisions
A common question I have received lately is whether super racing shoes can be used for recovery runs. My immediate gut instinct is to say no. However, there is more to an appropriate answer than just a straight yes or no answer. While we do not suggest using a super racing shoe for recovery days, there are many super trainers that are designed specifically for use on recovery days. It makes sense to use these, given their design for slower, relaxed paces. However, let's dive into some additional reasoning that may help people reading this make their own decisions.
Reasons to use super racers for recovery runs are that they are light, make you go faster, often have good bouncy cushioning and may reduce soreness later. Recovery runs are often done when we are sore or recovering from a prior hard effort. Those who train at a large variety of paces will know the often unpleasant shuffling associated with recovery runs. As super racing shoes are designed to improve running economy, their bouncy and fast nature may help you get through the run faster and make those shuffling miles feel smoother. The lighter nature may reduce the fatigue associated with picking up your legs during run and their ability to reduce soreness may help you bounce back from training.
Reasons to not use super racers for recovery runs are that they are not designed for those paces. They may cause you to run faster than you should on a day you are supposed to be recovering and super trainers are a far better option for this. Super racing shoes are designed for racing. While running companies may test them at a variety of paces, the majority of the testing is going to be on their elite and faster athletes with the purpose of improving running economy and speed as much as possible. This often leaves out recreational runners and recreational/slower speeds as the geometry is specifically designed for faster and harder efforts. One of the biggest reasons not to use a super racing shoe is that often people will run faster in them when they should be recovering. Just because a shoe can reduce load during a harder effort does not mean it is good to use during an effort that is supposed to be slower. Picking up the pace on an easy or recovery run defeats the purpose of that type of training. These efforts are meant to be slower to allow the body to recover and absorb the training that was done previously. Going faster is still stressful and it is well known that no matter what shoe you use, running faster stresses the body more.
Based on the above, it makes sense to not use super racing shoes for recovery runs. Despite how good they may feel, they are not designed for this effort and they often make you push beyond where you should go during recovery runs (which defeats the purpose of a recovery run). Super trainers that are designed for these types of efforts, like the Hoka Skyward X, Saucony Endorphin Trainer, Asics Superblast 2, New Balance SC Trainer v3, On Cloudmonster Hyper, Puma MagMax, etc are all better options for this because they (mostly) have bouncy cushioning, geometry that makes running a little easier but have the versatility to be used for slower paces. At the end of the day, you should use the shoe that is most comfortable and will keep you going at the correct easy pace to allow you to recover on a recovery run. Each run should have a purpose in a training cycle and there are shoes (tools) that may work better or worse for them. Which one you choose to use is up to you but there are certainly better options for certain types of runs.
PAST MONDAY SHAKEOUTS
Do "Illegal" Racing Shoes Matter for Recreational Runners?
Long-Term Care for Aging Runners
What is the Best Running Form?
Running-Related Injuries
How Do I Choose a Running Shoe?
How Do I Know if I Can Use X Shoe for a Marathon?
Downhill Race Shoes?
Can I Run in Neutral Shoes?
Super Shoes and Running Economy?
Super Shoes are Placebos?
Transitioning Out of Stability Shoes?
Who Does Best in What Types of Shoes?
Matt's Favorite Shoes of 2024
Andrea's Favorite Shoes of 2024
David's Favorite Shoes of 2024
Nathan's Favorite Shoes of 2024
Value of a Simple Daily Trainer
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Ultraspire Fitted Race Belt: The best way to carry your phone and goods on the run. No bounce and various sizes for waist. (Also recommend the Naked belt)
Saysky Running Gear: We were really taken aback by this Scandinavian company's ultra-thin, durable performance clothing
Skratch Recovery, Coffee Flavor: Mental and physical boost post run. Coffee flavor is excellent and goes great straight into a fresh brewed cup
goodr Sunglases: Run in style with goodr's super fun sunglasses.
Feetures Socks: Massively grippy socks that will make you feel more one with the shoe
Amphipod Hydraform Handheld Water Bottle: Perfect for long runs when you need hydration in the summer
Trigger Point Foam Roller: Help get those knots out post-run and feel better for tomorrow
Theragun Massager: This small version is great on the go for working tired legs
Ciele Hat: Our team's favorite running hat of choice!
Fractel Hats: Our team's wider fitting running hat of choice!
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NEXT: Do "Illegal" Racing Shoes Matter for Recreational Runners?
