Super Shoes & Form: How New Shoe Tech Alters Running Form with Chris Napier, PhD

11 snips

Oct 9, 2025

Chris Napier, PhD, is a seasoned professor of physical therapy and a 2:33 marathoner who brings insights into the world of 'super shoes.' He explains how these innovative shoes—featuring high-stack foam and carbon plates—change running form, potentially increasing injury risks such as Achilles issues. He shares tips on safely incorporating super shoes into training, emphasizing gradual exposure and shoe rotation. Napier also discusses the future of shoe tech, balancing performance benefits with ethical considerations and environmental impact.

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INSIGHT

What Defines A Super Shoe

Super shoes combine lightweight, compliant foam with a full-length curved carbon plate and high stack height.
These features change how the shoe rocks the foot and boost energy return compared to older trainers.

ANECDOTE

Trying A Hollow Dual‑Plate Prototype

Chris tried a long‑cavity shoe with two plates and had to relearn walking and running in it.
He reported a pronounced bounce and a clear learning curve to use the shoe effectively.

INSIGHT

Altered Contact Time And Forces

Super shoes commonly increase ground contact time and stride length because foam compresses then rebounds.
Studies also report higher ground reaction forces and larger knee/hip moments in some cases.

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Chris Napier is the author of Science of Running, a professor of physical therapy, practicing physiotherapist, 2:33 marathoner, and medal winner at the Canadian Track & Field Championships in 1996 and 1997.

He is also a scientific advisor to Avelo, the world’s smartest running shoe (I'm also an advisor!).

Today's focus is on super shoes and how they affect your running form:

The specific form changes that happen due to high-stack foam and carbon plates
Specific injury risks from super shoes
How often Chris recommends wearing super shoes
Training changes that reduce injury risk while wearing super shoes

Extra Resources:

Geoff Burns, PhD on the science of super shoes (podcast)
The main reason runners get injured (video)
Chris Napier's first podcast appearance (podcast)

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