Average Runners Using Elite Footwear
An average runner wearing some Alphafly 3s walks into a bar…
“Only elite runners should wear super shoes.”
“Super shoes don’t even help you run faster if you’re not fast to begin with”
“Bro you’re fat as fk. No way super shoes help you run faster.”
If you say this you’re an asshole… but there’s some merit to your point.
It’s factual to say that super shoes are designed for the elitest of the elite. It’s factual to say that in terms of percentage, your running pace isn’t improved that much compared to wearing normal runners.
It’s also factual to say that people are allowed to spend their money however they want. It’s also factual to say that even though it’s not much, super shoes do, in fact, help every runner run faster… just in a different way than one might assume.
(I should preface that when I say “not much” I mean that while your pace is improved by 15-20 seconds, the energy output is still significantly less than an elite runner’s)
When I returned to running, I promised myself I was going to step away from Nike shoes because, if I’m being honest, other running brands offer better options, and I even shared my frustration about Nike’s rollout for the Alphafly.
I promised myself… but then I let myself down and copped the Alphafly 3 Blueprint.
I will admit their rollout has improved drastically as they dropped 3 colourways in quick succession at the time and made them widely accessible, so they must have heard me because I’m so influential and important in the running space.
I’m trying to be selective in how I wear these because I don’t want to wear them out before a race, but I’ve done a number of runs that vary in speed and effort — Long runs, recovery runs, intervals. I’ve currently run around 50km in them, which isn’t a whole lot, but enough to have my opinions on the shoes and how they perform.
For context, here are my PR times:
5km: 24:26
10km: 50:38
Half Marathon: 1:53:41
Marathon: …4:53:54… LOOK I GOT A STRESS FRACTURE THAT DAY DON’T JUDGE ME
I’m aware I’m not the fastest, but I’m slowly getting better!
Now that I’ve torched myself for the substack, let’s get into some specifics about the Alphafly 3 and discuss how it has impacted me, a very average runner.
This shoe has been out for over a year now, so really, this article feels a bit moot; however, I’m moreso trying to make a commentary on the current state of running enthusiasts and premium garments related to running.
features:
If you’ve been following the substack for a while, you know I like to get nerdy when it comes to the ins and outs of a running shoe.
Coming in a WHOPPING $400 AUD, you have access to;
Two air zoom units in the forefoot, kinda like a cushion for you to push off from.
ZoomX foam—Nike’s premium running foam, which is made up of PEBAX foam and offers an 85%* energy return in your stride.
A full-length carbon plate that is shaped in a way to propell you forward.
Nike’s Atomknit upper is a super airy, plastic knit that’s lightweight and extremely breathable.
My thoughts:
Honestly, there’s nothing that makes me feel cooler than chucking on my Alphafly 3s and running fast (for me).
Not only did the shoe make me think I was fast, but I was faster… or at least using less energy to run faster than I normally would. There is the argument that wearing carbon-plated shoes will make you more susceptible to stress fractures, but from my understanding there hasn’t been enough research put into this space that will give us a clear answer.
Supershoes, while offering undeniable performance benefits, come with a trade-off in terms of durability. On average, they’ll last around 300-500 kilometres, whereas most everyday trainers can comfortably go 800-1000 kilometres. This significant difference in lifespan is part of the reason why many experts don’t recommend using supershoes for every run or as a daily trainer. In essence, it’s a choice between prioritising performance in the short term and sacrificing long-term wearability.
I think it’s important to remember that wearing super shoes does not mean that I think I’m the best, but I want to be the best running version of myself, and to do this, I think they should be used in two contexts;
Race day and a couple runs leading up to race day
After a hard week in your training block and you need to keep pace, but want to give your body a slight rest.
As someone who loves them aesthetically and performance-wise, I don’t always follow my own rules. Do as I say, not as I do.
Look, the stats don’t lie. Super shoes do make you run faster. Is your performance improved as much as elite runners might be? of course not but we’re not out here qualifying for the Boston Marathon, we’re here to come top 50 at our local park run (seriously don’t wear super shoes to park run)!
I thoroughly enjoy the Alphafly 3. breathable, lightweight, fast. it’s the holy trinity of a super shoe. While my opinion on Nike running shoes as a whole is fairly low, they excel in their super shoes.
Would I notice much of a difference between Alphafly 3s and say, the Metaspeed Sky Paris? probably not (I would love to try a pair, Asics bangs my line!). The only reason I most likely won’t tell the difference between the two is because I’m an average runner with average running times and my peak is not defined in a matter of seconds like elite runners’ are.
I do, however, think that if you have the coinage, then you should definitely give them a go. It’s not that serious, just relax and have fun! At the end of the day, it’s a financial choice. Runners who are clocking 50-70km a week don’t usually have the means of copping a new pair of supershoes every few months so my recommendation would be to have a number of sneakers in your rotation.
The current state of running
In recent years, running—along with its culture, clubs, and all its related elements—has exploded into something far bigger than anyone could have expected. I’m not entirely sure what sparked it, though I suspect it has something to do with people using run clubs as the new dating scene—meeting in real life, striking up a conversation, and asking for a date. But I digress.
The appeal of running is that it’s easier to look the part compared to many other sports. I’m not saying it’s inexpensive (trust me, dropping $400 AUD on a pair of shoes is not for the faint of heart), but it’s certainly more affordable than, say, buying a mountain bike or a set of golf clubs. This accessibility has led to an influx of people running (maybe) 10km a week in carbon-plated race shoes because, well, they can and it would still last them a year because they aren’t running that often.
However, if you find yourself in a position where you find it's too expensive, there are some fantastic cheaper options. A perfect example is my latest favourite shoe, the Adidas Adizero EVO SL. It has all the bells and whistles of a super bar the carbon plate. And it comes at a much cheaper price point than their competitors, with shoes in that category.
I’ve got no problem with people running in supershoes. I’ll admit, though, running has turned into this odd hierarchy based on who’s rocking the latest gear or the newest Satisfy collection (seriously, Satisfy, hit me up—I’m begging). But honestly, if wearing a $400 pair of shoes that won’t last forever makes someone happy, then go for it! That said, I tend to be more forgiving about this choice than a lot of people.