Supershoe Secrets: Maximize Running Performance with the Right Timing

[@leegrantham]

📞 Book a free 15-minute Discovery Call to learn how I help runners PB: allin.run/pages/coaching

[@inatehex]

A well timed video. I used my carbon plated shoes at the weekend for an interval session. I haven’t used them since May. I immediately noticed how springy they felt. I was tempted to run faster than I had planned, but I was disciplined and stuck to my planned pace.

[@tomhartley7073]

Finally got my sub 20 5k this weekend: 19min 48secs. I've found your videos really encouraging and helpful. Thank you Lee

[@leegrantham]

Nice work, Tom! Congratulations!

[@GTE_Channel]

Well done. How long have you been working on your goal?

[@jonathanferraresi4177]

Bought first pair of alphafly couple days ago, just stumbled on your channel! Actually I m just above the 20’ on 5 km and stoked onto start a new training program.

[@leegrantham]

Great shoe!

[@Coconail3863]

The content provided is really brilliant 👏

[@leegrantham]

Thank you so much! 🙏

[@userwaga]

I can only run 5k as beginner right now. Currently looking to purchase carbon plated shoes for 5-10k race. This video is helpful regarding adaptation for shoes running mechanics

[@WoshiJH]

Thanks Lee! Was going to ask the question after I saw your KZbin shorts on it. Great explanation, will train more in race day shoes for familiarization.

[@leegrantham]

Thank you!

[@simplererer]

Was unsure about carbon plated shoes because I didnt know enough about them. The video was very helpful.

[@leegrantham]

Glad it helped!

[@tomvandenbroek]

Now I know what I did wrong, didn't use my adizero pro 3's until my race. From now on I will consistently use them for the intervals, and maybe some long runs. thanks Lee!

[@leegrantham]

@@tomvandenbroek You won't regret it, Tom. 👌

[@user-gv4ic7bu8u]

I used carbon plated shoes in a half marathon this past summer. They are the only carbon plated shoes I have owned. I did use them a half dozen times prior to the race in my interval and progressive long runs. I was nursing a hip flexor injury but was still able to improve my pb by 3 mins. They definitely helped! Great video Lee!

[@leegrantham]

Superb, well done!

[@leonardogonelli6171]

Your videos are amazing. I’m just watching all of them and I’m almost in a situation where everything clicks. Training, nutrition, motivation and tips…everything make sense! Thanks for that Lee!

[@leegrantham]

Thank you, I really appreciate it. 🙏

[@raeezhendricks]

Thanks for this video... this video came at the perfect time for myself... cant thank you enough for the running wisdom you give me and the running community. keep up the good work. love this channel

[@leegrantham]

You're welcome, appreciate the kind words, Sir! 🙏

[@lwu101]

You definitely spot on regarding super shoes.

[@josephviselli5715]

Thanks for the timely video Lee. Racing this Saturday (cold Maine Dec. Marathon) and I feel really prepared from all your advice on this channel. Weather and road conditions may effect time, so it will all be about effort!

[@leegrantham]

You won this competition for a tshirt, Joseph. If you can email me and tell me which tshirt you want, I'll send it to you. 🙏 Thanks for commenting, congratulations!

[@josephviselli5715]

@@leegrantham Thank you! On it!

[@gfggsbbq6517]

Lee thanks for sharing. I recently bought a pair of Alphafly 3 shoes and have not used them yet since I was waiting closer to race day next month. I will start gradually using them to become familiar with them.

[@leegrantham]

That's a great strategy, you'll be feeling the benefits come race day.

[@morgan00125]

Great vid! I normally like structured informative vids, but you do a great job at storytelling the information. Always excited to see a new upload

[@leegrantham]

Thanks, Morgan. I appreciate that. 🙏

[@PaulBarnard-n7i]

The Ts look incredible lee 👌

[@leegrantham]

Thanks Paul! 🚀

[@TolunayOrkun]

I agree while carbon plated shoes are not just for race day, it is a good idea to do easy miles in non-plated or at least somewhat flexible nylon plated shoes (because softer foams need something structural to stabilize the shoe). Still, I do use my race day shoe at least once on a long run before the race. I have discovered issues that were not very noticeable on shorter runs. For example, with Alpahfly 3, I have minor heel slippage on my right shoe. I sure wouldn't have liked to discover that in a race but 19 mile long run was the right test. BTW, I also use my older racing shoes for training runs. These days we have a new category Super Trainers that may have a plate but they are also built a bit more durable so that they can handle a lot more training volume. That can be an option for those worried about wearing out their most expensive shoe.

[@alboreham388]

Great content Lee, thanks 👊🏼

[@leegrantham]

My pleasure!

[@lukassinger8273]

great video, as always. thanks

[@leegrantham]

You're welcome, Lukas!

[@madsandersen1333]

Just found you, loving the videos and tips, will use them for future running and triathlons. :)

[@leegrantham]

Great to hear. You're more than welcome here!

[@adammahler3740]

Hey Lee, your videos have been very helpful and inspirational to me as I have returned to running more competitively after a 4 year absence from the sport. I followed your advice about replicating race day in my training leading up to my first half marathon. Nutrition was dialed. I did my big workouts on the course. Your “releasing the handbrake” analogy was something I visualized leading up to the race. Ended up beating my expectations with 1:22:35 and a negative split despite being -7 C. Thanks for the quality content! Cheers from Ohio, USA

[@leegrantham]

Good man, well done! 👌

[@johnsoncj]

Would be interesting to see a video on some of the strength elements that you'd incorporate to guard against those weak muscles and how that fits into your training plan.

[@leegrantham]

Good idea. Thanks!

[@ayasadventure3048]

Marathon in 11 weeks. I started using carbon plated shoes on my specific long runs and man the difference is night and day in terms of pace, effort and fatigue!

[@leegrantham]

Perfect timing! Massive confidence boost hey?

[@johnakelley40]

Been watching your videos for a few months now. Making lots of progress based on your advice! Cool you’re giving away merch as well!

[@leegrantham]

That's what it's all about! 🚀

[@thadstuart8544]

Ive got some hot pink Saucony Endorphin Edge trail shoes with a carbon plate. Ive only wore them casually. I'll try them out on my next run. Thanks!

[@leegrantham]

Go for it! 🚀

[@alecris5690]

great channel!! thanks mate!

[@leegrantham]

My pleasure, cheers! 🙏

[@dazza1982]

Have yet to get a pair.. hoping to this coming year, great advice thank you

[@Flash77623]

Another video with great info, cheers 🏃‍♂️💪

[@leegrantham]

No problem 👍

[@andynoakes]

Nothing new on race day, including your race shoes! 🤝

[@leegrantham]

Exactly, Andy!

[@jochippyy]

Great advice mister! I've just got myself a pair of Boston 12's for the london half marathon this spring- your advice has been noted Thanks lee 😊

[@leegrantham]

Happy to help, Jo!

[@itchyguy123]

I made the mistake of only doing 1 interval session in my supershoes before my marathon and on race day at the 30k mark my legs felt a different kind of sore. I definitely fatigued muscles I was not used to using, so that makes total sense thanks for the video!

[@leegrantham]

It's a lesson you don't need to learn twice! 👍

[@garybrampton3959]

Used SuperShoes for the first time at parkrun yesterday, result was the highest age grading I've ever achieved!

[@leegrantham]

Huge difference!

[@ViDao-y6o]

Love your channel.I learn a lot since I follow you this year.Keep up the amazing good content mate.

[@leegrantham]

My pleasure, cheers, I really appreciate that. 🙏

[@seamus9276]

This makes so much sense. Thanks for the advice!

[@leegrantham]

Glad you enjoyed it, Seamus!

[@ryanmcmullan9411]

Awesome Lee - All in💪💪

[@leegrantham]

Always!

[@DylanBrown-iz4jb]

Loving the content 🙏 keep it up !

[@leegrantham]

Much appreciated, Dylan! 🚀

[@davidmatthews6233]

Great info, got my first carbon plated trainers coming in next few days, so be using your tips in the coming months 👍

[@leegrantham]

Black Friday Deal? 🤩

[@johnleahy-qz3ju]

This makes a lot of sense, my carbon shoes are pristine in comparison to my non-carbon. Definitely going to use them more.

[@leegrantham]

Definitely will help.

[@NYY2009CHAMPS]

Thank you, I was thinking about buying a pair for a race in 2 weeks, but will now just wait for the next cycle to slowly implement them.

[@leegrantham]

But…it’s sale season! 😂

[@MrKipher]

Have you got a link to where I can buy them? The alpha fly you recommend?

[@NYY2009CHAMPS]

​@@leegranthambroke is broke during sales or not haha

[@darrenmoohin1877]

That info is gold!! Thanks so much 🙏

[@leegrantham]

My pleasure, Darren! 👍

[@toadstoolze]

Great video as usual! Would be nice to hear how you approach off-season or even if you have one... My race season finished around 2 weeks ago here in the Uk going to start rebuilding again now. Keep up the good work! 👍

[@leegrantham]

That's a great question, I will explain. 🙏

[@RunDreamLive]

Superb content! Thank you for sharing so much knowledge and useful information, covering everything from basic to advanced topics for the running community. I have learned so much since I started following you. 👏🏼👏🏼

[@leegrantham]

My pleasure! 🙏

[@LND_Ben]

great info Lee as per mate. 🙌🏻

[@leegrantham]

Thanks, Ben! 👍

[@derekgamblin]

Great content as always. Great to meet you at the Mushrif half marathon in Dubai.

[@leegrantham]

Good man, thanks for saying hello. 🤝

[@Hello.869]

Great advice, always...thank you!😊

[@leegrantham]

You are so welcome!

[@Danielmeek1330]

As always great info delivered in a very easy to understand way. Cracking mate Now it’s just a matter of not buying every super shoe out there! Ha!

[@marclennox]

I’ve gone both ways on this debate, but in my most recent build, I don’t think I spent enough time in the race shoes, prior to the race. As a result, I felt I hadn’t fully adapted to the different biomechanics of the shoe on race day. Another argument I’ve read is that using race shoes in training for all key sessions allows you to run more miles, faster, with less risk of injury.

[@leegrantham]

That makes a lot of sense.

[@frankMIALL]

I really need a pair, please santa, thanx for the video s Lee

[@benbaileyfitness]

Excellent informative video man!

[@leegrantham]

Glad you enjoyed it, Ben!

[@CliveWalker]

Super shoes .... I need all the help I can get!

[@leegrantham]

Which ones will you go for?

[@CliveWalker]

@@leegrantham Probably ASICS Metaspeed Edge Paris although have just bought some Superblast 2 and will see how they feel before going for carbon plate in the Edge.

[@syaz6014]

Want that tshirt!

[@leegrantham]

You can win again in today's video.

[@ObusTheBeast]

Great advice 💪

[@leegrantham]

Appreciate it!

[@LachlanMcIntyre-ls7ld]

Never used a super shoe. I do one barefoot run on the beach each week which has significantly improved the strength in my feet and calves. Maybe the old birthday shoes play a part in PB training, too?

[@leegrantham]

Highly recommend once per week, if you have access to a good surface like a beach/inside of running track etc.

[@cuberstu]

Iv still got my nxt% & original alphafly - only for race day & parkrun 😕, time to change! 😅

[@leegrantham]

They're great shoes!

[@xkrizalx]

great info as always

[@leegrantham]

Thanks! Glad you enjoyed it.

[@andrewcheyne4569]

Lee tell me what you do in between training sessions... do you keep hard with intervals and race spe ific long runs or do you lighten up and do more base building...

[@leegrantham]

What do you mean, Andrew, during the week or so you mean during the year between races?

[@andrewcheyne4569]

@leegrantham in betwee races

[@mattmartin2292]

I always wear carbon plated shoes for a big effort/speed workout/race day.

[@leegrantham]

Good stuff!

[@honza1859]

Hi, should I consciously run with another style with super-shoes (compared to "normal" shoes)? Eg concentrate more on push-off? Another question is where is the border when shoes are helping too much that they should be considered illegal (several years ago some type of shoes where forbidden for elite athletes...)

[@leegrantham]

You should try to run like usual, you'll be running faster of course, when you're using that for key sessions etc, but if you check your Garmin data/biomechanics, you'll notice an increased stride length and reduced oscillation, although the latter will be reduced slightly anyway naturally, when you're running faster. As for the second part of your question, Honza, it's a big debate. What do you think?

[@honza1859]

@@leegrantham I think that running shoes should be somehow controlled, something like bikes... Eg using "microsprings" in the boots is not correct, I think. But this should be done carefully. I don't understand to some UCI rules that fobids eg some bikes on which Obree set the new one-hour WR (I was much younger and spent more time on bike 🙂) - when it is bike with two wheels and no motor, this is ok for me... But I think for racing IAAF should approve that the shoe model is ok for racing... But i don't know how they should check if it is ok.... It is another question...

[@tomvandenbroek]

Ps I was also wondering how much does the weight of the shoe affect the performance, considering that nowadays all the big brands try to make their race shoe models as light as possible.

[@leegrantham]

Cadence is typically 170-200 per minute, X 180 for 3 hour marathon = a lot of steps. So you want to be wearing something light, but functional and comfortable. Difference between 200gram shoe and 300gram shoe is huge.

[@rajmathew6220]

Lee, do these shoes benefit faster runners more or are the gains equally noticeable for all levels? I think I've heard, from several runners, that they're more effective the faster you are - but wondering what that actually means? For example, if that's true, what sort of marathon runner would they translate best for - the sub 4 hr marathoners? sub 3:30? sub 3? sub elite? elite?

[@leegrantham]

Anyone would benefit from them, the gains in studies are 3-15%.

[@leegrantham]

Anyone would benefit from them, the gains in studies are 3-15%.

[@rajmathew6220]

@@leegrantham Amazing, good to know. Top quality content as usual!

[@leegrantham]

​​⁠Thank you, Sir! 🙏

[@raphaelpinel2614]

Very interesting content and great idea with the giveaway. It’s the end of the season and kind of hard to find super shoes in my size 46. I never tried carbon plated shoes and I was thinking to try the Asics Metaspeed Sky when they release new models in the spring. Any comment on that? Or do you recommend only Nike Next Percent?

[@leegrantham]

I haven't tried the Metaspeed, but I've heard that it's no contest. Next%, Raphael. 🚀

[@SuperMax-qt3od]

I use my super trainers, not race day shoes for my hard sessions and hard long runs, then just use my dailies for all the base stuff! Is that right? Or should I use my daily for the long run?

[@leegrantham]

What's your difference between super trainers and race day shoes, and which brand are you talking about?

[@L0Ls0ul]

They really make you feel like being a different runner

[@leegrantham]

💯💯💯

[@florianpreis9239]

What about injuries? I heard that supershoes might lead to more injuries.

[@leegrantham]

I mention this in the video. 👍

[@rjupoig1455]

Im sorry but biomechanically you cannot Be propelled more “forward” without being propelled more upward.

[@leegrantham]

Yes you can.

[@rjupoig1455]

@ explain how that works. Or maybe explain Newton. It’s abt decomposing vectors.

[@leegrantham]

Simple physics. To hit a golf ball further, must it go higher? Or must you hit it harder?

[@Danielmeek1330]

As always great info delivered in a very easy to understand way. Cracking mate Now it’s just a matter of not buying every super shoe out there! Ha!

[@leegrantham]

Absolutely that, not easy! 👌

[@Danielmeek1330]

@ 6 pairs and 2 feet. That’s bad math! Ha