Emergence of the super trainer
In recent years, running footwear has evolved and shoes are becoming more about the feel and experience they can offer. While stability is still an essential factor, today's runners are seeking more from their shoes — a lively, bouncy feel that adds an element of fun to their running experience. This shift in focus has paved the way for a new category of footwear: the ‘super trainer’.
So, what exactly makes a super trainer, and why are they becoming such a popular choice for runners?
What makes a super trainer special?
Super trainers are a hybrid between traditional daily trainers and race shoes (also known as super shoes). They blend the comfort and durability needed for everyday runs with the speed and responsiveness of race-day shoes. Let’s take a closer look at the key features that define these versatile shoes:
1) Midsole plate or stiffening technology
One of the standout features of the majority of super trainers is the inclusion of a carbon-fibre or nylon plate, or some type of stiffening element in the midsole. This feature stabilises the soft, high-energy return foam while enhancing propulsion and efficiency, especially during faster paces. It gives runners that springy, responsive feeling often associated with race shoes, but without sacrificing the comfort needed for longer runs. In saying that, not all super trainers feature a plate. The Asics Superblast 2 and On Cloudmonster Hyper jump to mind as shoes that are plate-less, but given such the large stack height on those models they are still relatively stiff compared to typical daily trainer shoes.
2) Race day foam for an energetic ride
Super trainers utilise the lightweight, performance based foams from their race-day counterparts. These foams, known for their fun bounce and energy return, are often combined with more durable midsole foam to create a balance between performance and longevity. Unlike race day shoes, which can wear down quicker, super trainers offer lasting durability for everyday use, allowing runners to enjoy a fast feel without wearing out their race shoes.
Another significant feature of many super trainers is their stack height, which often exceeds the 40mm limit imposed by World Athletics regulations for race shoes. This means super trainers can offer more midsole material than what is typically allowed in elite competition shoes, giving us recreational runners extra comfort and protection during training without being restricted by race-day rules. This extra stack height is also paired with a mix of race foams and durable daily trainer foams, creating a shoe that feels fast and lively, yet built to last longer than a super shoe.
3) Aggressive rocker geometry
Another critical component of super trainers is the aggressive rocker design. This geometry promotes a smooth, rolling transition through your stride, helping to propel you forward with less effort. For many runners, this feature makes longer efforts or tempo runs feel more effortless, and it’s a key reason why super trainers are so versatile across different types of workouts.
Perfect balance between speed and comfort
While traditional daily trainers are built for comfort, mileage, and durability, they often feel too sluggish for speed work or intense efforts. Race shoes, on the other hand, are lightweight and fast, but they can lack the support, and durability required for everyday runs. Super trainers aim to bridge this gap, offering: speed and responsiveness - similar to race shoes, cushioning and support - required for daily training and durability - that allows for high mileage use.
This balance makes super trainers ideal for runners who want a single shoe that can handle everything from easy runs to long runs with intervals, tempo workouts, and even race day for some runners.
Versatility for long runs and pace changes
Super trainers really shine in situations where you need a shoe that can adapt to varying paces within a single run. Imagine you’re doing a long run that includes race pace efforts or faster intervals. A standard daily trainer will most likely feel too heavy, or lack the responsive, bouncy midsole making it harder to hit your goal paces. Some runners also don’t want to put unnecessary kilometres on their race shoe and wear them out prematurely before their key race. Super trainers are designed for exactly this — they offer enough cushioning for the long haul but still give you the responsiveness to hit faster paces when needed.
Popular choice for first-time marathoners
Super trainers have also become a go-to option for first-time marathoners. These runners often want the speed and energy return of a race shoe, but they also need the stability and protection to carry them through the later stages of a 4 hour plus marathon. Super trainers can offer the perfect blend of a fast feel and support, ensuring runners stay comfortable and efficient, even when fatigue sets in during the back end of the race.
The future of daily trainers?
As the super trainer category continues to grow, it raises questions about the future of traditional daily trainers. With runners gravitating towards shoes that offer a ‘fun’ experience, more bounce and versatility, will the everyday trainer evolve in a similar direction? While super trainers offer an exciting ride, I still think it’s important to maintain a balanced shoe rotation. Wearing super trainers all the time could desensitise you to their fun lively feel, making them feel less special and different when you get them on foot.
Daily trainers still hold an important place in any runner’s rotation, providing a reliable option for slower, easier runs where comfort is prioritised and you’re running at a constant pace. By rotating between daily trainers and super trainers, you can preserve that "wow" factor of these more performance based shoes when you want it most.
Nathan's final thoughts
For runners seeking the perfect balance between comfort, speed, and durability, super trainers are an excellent option. They’ve redefined what it means to have a versatile running shoe, making them a go-to choice for everything from long runs with pace changes to daily training and even races for some runners. We've also found runners are able to tolerate and accumulate higher training loads in the super trainer category of shoes by feeling fresher off the back of longer runs, which is super beneficial for runners training for half and marathon distances.
As running footwear continues to evolve, super trainers are becoming the most exciting category and we are seeing more brands tapping into this space. Some of my personal favourite shoes in this super trainer category are the Asics Superblast 2, On Cloudmonster Hyper, Mizuno Neo Vista and New Balance Supercomp Trainer v3. It's honestly never been a better time to be a runner or get involved in the sport with such a wide range of running shoes types we have on offer to get the most out of your running.
About the author
Nathan Pope - Runner and Shoe Nerd
I'm really passionate about running footwear and how shoes can be used as a tool to get the best of your running, whether that be general fitness or performance.
My favourite event is the marathon. I feel as though the marathon is the ultimate test both physically and mentally! It requires careful planning both within the race and during the training block and it can be super satisfying when it comes together on race day.
