READING PASSAGE 1

In 2019, Kenyan athlete Eliud Kipchoge stunned the world by running a marathon in under two hours – a feat long believed to be beyond the limits of human endurance. Kipchoge’s intense training regime, strategic pacing, and extraordinary mental strength were vital, but the shoes he wore attracted nearly as much global attention as his athleticism. Developed by a leading sportswear company, the prototype shoes he used were unlike anything previously seen in competitive distance running.

These shoes combined two radical design features: an unusually thick midsole made from ultra-light foam and a curved carbon fibre plate embedded within the sole. The foam acted as a shock absorber, softening the repeated impact of footfall over 42 kilometres, while the carbon plate functioned like a spring, propelling the runner forward with each stride. Though initially met with controversy, the shoes were ultimately cleared for competition by World Athletics, and their popularity among elite runners has soared ever since.

The notion that footwear can influence athletic performance is not new. In the mid-20th century, runners competed in basic canvas plimsolls with minimal support or cushioning. These offered little more than grip and a sole. As sports science advanced, manufacturers experimented with new materials and shoe structures, hoping to reduce injury risk and enhance performance. By the 1970s, innovations such as air-cushioned soles and anti-pronation support began appearing, mainly targeted at the growing amateur running market. However, professional athletes often avoided them, citing their excessive softness and lack of energy return.

In the 1990s and early 2000s, the trend among elite runners shifted towards racing flats – ultra-light shoes with very thin soles, designed to reduce weight and bring the foot closer to the ground. These shoes offered excellent ground feel and responsiveness but minimal cushioning, often increasing the risk of overuse injuries in longer events. The newer generation of carbon-plated shoes has reversed that trend. Though slightly heavier, they provide a measurable boost in running efficiency. Scientific studies suggest they reduce the metabolic cost of running by around 4%, a marginal gain that can significantly impact elite performance.

Such advantages, however, have not been universally embraced. Critics argue that modern super shoes are shifting the balance away from pure athletic ability and towards technological innovation. Some have likened the situation to the full-body swimsuits once worn in competitive swimming, which were eventually banned for providing an unnatural advantage. In response to growing concerns, World Athletics introduced regulations limiting stack height (the combined thickness of the sole layers) and mandating that any shoe model used in competition be publicly available for a minimum period before races.

Still, the pace of innovation continues. Just as tennis professionals tailor their rackets for precision, runners today often customise their footwear to match individual biomechanics. Elite athletes commonly use 3D foot scanning to create moulded insoles that support the unique shape of their arches. Some prefer a firmer or more flexible carbon plate depending on how their stride engages with the ground. Even the foam density may be adjusted for different weather conditions or course profiles. Runners tackling a hilly route, for instance, may choose shoes with greater stability, while flat courses may favour more cushioned models.

Footwear manufacturers are responding to these needs with increasingly modular designs. Some shoes allow athletes to insert gel or plastic plates into the midsole cavity before races, subtly altering the shoe’s feel. These adjustments must still comply with legal parameters, but they offer flexibility in matching gear to race-day conditions. Currently, shoes used in road marathons must not exceed a stack height of 40mm, while track shoes face even stricter limitations depending on the event.

Environmental and personal factors both play a role in footwear selection. Weather, for example, influences not only the surface grip but also the internal temperature of the foot. Breathable mesh uppers are favoured in hot conditions to enhance airflow, while more insulated materials are used in colder climates. Moreover, athletes often rotate between multiple shoe models depending on distance: shorter races demand lightness and responsiveness, while longer events prioritise support and energy conservation.

Beyond performance, injury prevention remains a key motivator for many runners. The repetitive impact of distance running puts tremendous strain on joints, tendons, and muscles. Today’s high-performance shoes aim to reduce this strain without compromising speed. By combining advanced foams, plate mechanics, and ergonomically shaped soles, designers hope to both improve results and prolong careers.

The commercial side of footwear technology also cannot be ignored. As elite performances increasingly depend on gear, shoe sponsorships and early access to prototypes can become decisive advantages. Some brands invest millions into research and athlete partnerships to stay ahead of competitors. This has led to concerns about equity, especially for athletes from less wealthy federations who may not have access to the same resources.

Despite the debates, one thing is clear: shoes are no longer a passive part of a runner’s kit. They are now seen as integral to strategy, training, and success. Like nutrition and coaching, footwear choices are carefully planned and meticulously tested. From their humble beginnings as flat-soled canvas pumps to today’s ultra-engineered platforms, running shoes have undergone a transformation as dramatic as the athletes who wear them.

Ultimately, while shoes alone cannot create champions, they have become an indispensable component of modern competitive sport. The future of running will likely continue to blur the lines between natural ability and technological enhancement — but for now, the race continues, one stride at a time.