Carbon-plated shoes have revolutionized running, but while the carbon plate gets all the attention, it’s really the foam that’s doing the heavy lifting.
Today, we’re digging into the super foams that make your shoes what they are. We’ll explore how these foams came to be, the showdown between Nike and Adidas, and a lot more.
To wrap things up, I’ll compare the six most popular super foams side by side so you can see how they stack up and why resiliency matters just as much—if not more—than responsiveness when picking your next pair of super shoes.
Running Shoe Super Foam Guide
Evolution of Running Shoes
Running shoes have come a long way since their humble beginnings. Early models were simple and functional, often made from leather and rubber, providing the basic protection and durability runners needed.
But it wasn’t until the 1970s that the game truly started to change.
Enter Ethylene Vinyl Acetate, or EVA—a material that brought lightweight cushioning and stability to the forefront, revolutionizing the industry.
The 1980s then introduced polyurethane, which offered more rigid support for runners needing extra stability in their shoes.
Fast forward to the 2000s, and thermoplastic polyurethane (TPU) took center stage. Adidas’ Boost technology, built on TPU, was the biggest leap in running shoe innovation the world had seen—until 2017, that is. That’s when Nike dropped the Vaporfly, changing the running shoe landscape forever.
How Super Foams Started
When Nike launched the Vaporfly in 2017, all the buzz was about the carbon fiber plate, but the actual groundbreaking technology was the foam beneath it.
While Adidas’ Boost foam, introduced a few years earlier, could be considered the first true super foam, it was Nike’s ZoomX that truly revolutionized the industry.
This foam, known as PEBA (polyether block amide), was a variation developed by the chemical company Arkema.
Nike used this advanced foam in the Vaporfly, pairing it with a carbon fiber plate to create a shoe that left competitors in the dust.
So, what makes this foam so special?
PEBAX combines lightweight properties, exceptional energy return, and high durability—traits that make it ideal for high-performance running shoes.
Although it had been around for decades, it wasn’t patented until 2004, and Nike was the first to bring it into the running world.
But if the foam was so revolutionary, why did the carbon plate steal all the headlines?
Why Do Carbon Plates Steal the Show?
Part of the reason is that ZoomX, Nike’s name for their PEBAX-based foam, wasn’t actually a Nike invention. It was a product from a UK-based company called Zotefoams, built on Arkema’s PEBA technology.
So, it’s likely that Nike had a good reason to keep the spotlight on the carbon plate in the Vaporfly—after all, they didn’t actually own the patent for the PEBA foam that made their shoe so groundbreaking.
Also, foam innovations have been around for decades, so another new foam might not have generated the same buzz. The carbon plate, on the other hand, was a brand-new technology that the media couldn’t resist.
But to be fair, the carbon plate wasn’t just a marketing ploy. Without it, the foam might have been too unstable to shape into a truly effective running shoe.
Nike vs. Adidas’ Super Foams
Again, when it comes to super foams, Nike and Adidas are pouring their time, budgets, and innovation into these materials because they’re the ones winning races—or at least, that’s the goal.
Their shoes are the ones you’ll find on the feet of elite and professional road racers. In fact, if you look at the top 10, 20, or even 50 finishers in any major race, Nike and Adidas shoes are likely to dominate the results.
These brands have set the standard that the rest of the industry strives to match—or, in rare cases, surpass.
What’s especially interesting is how Nike and Adidas have approached super foams from opposite ends of the spectrum.
This contrast has set the playing field for all other brands, forcing them to find their own place within the landscape these two giants have shaped.
When it comes to comparing Nike’s ZoomX foam with Adidas’ Lightstrike Pro, the difference in feel is night and day.
Let’s start with Nike ZoomX…
What does Nike ZoomX feel like compared to Adidas’ Lightstrike Pro?
The best way to describe it? Imagine landing on a yoga ball. When your foot strikes the ground, you feel this pronounced sinking sensation, like the foam is engulfing and surrounding your foot.
There’s a slight delay as you sink in, and then it gently bounces you back out. It’s a smooth, cushioned ride that gives you this feeling of being cradled by the foam before it propels you forward.
Now, Adidas Lightstrike Pro takes a completely different approach…
What does Adidas Lightstrike Pro feel like compared to Nike’s ZoomX?
Think of Lighstrike Pro more like a shock absorber in your car. When you drive over a bump, the shock absorber smooths it out, but you don’t feel like you’re sinking into anything.
Instead, you’re on a firm platform that absorbs the impact and immediately pops you back out without any delay.
When running in a shoe with Lightstrike Pro, you get that same sense of firmness—your foot lands on a solid platform, and then there’s a quick, responsive snap back, offering a distinctly different feel compared to Nike’s ZoomX.
In the next section, we’ll dive into the topic of super foam resiliency. It’s a complex subject, but I’ll break it down in a simplified way to help you grasp the different characteristics of these foams.
If you stick around until the end of it, I’ll present a matrix comparing the six most popular super foams, so you can see how they stack up against each other.
Super Foam Resiliency vs. Responsiveness
First up, let’s define foam resiliency…
Simply put, foam resiliency is how quickly a foam bounces back after being compressed. When you land on a foam, resiliency measures how fast it returns to its original shape.
Resiliency isn’t the same as softness or firmness—it’s about how quickly the foam recovers, regardless of whether it feels soft or firm.
Foams can be engineered to enhance various characteristics, but resiliency and feel are key factors.
It’s important to note that resiliency differs from responsiveness. Responsiveness refers to how the shoe reacts to the load placed on it, which involves more than just the foam.
Other factors like shoe geometry, technology, plate design, and fit all play a role in how responsive a shoe feels.
Now, let’s build a matrix that can help us compare six of the most popular super foams out there, showing how they relate to each other and where they fall between these two extremes…
6 Super Foams Compared
To map out how various super foams stack up, we’ll use two axes: resiliency (from low to high) and sensation (from soft to firm). Here’s how some popular super foams fit into this matrix:
Nike ZoomX
Nike ZoomX is positioned in the upper left corner. It’s a high-resiliency foam with a notably soft feel. Again, when you land on it, you get that yoga ball sensation—high energy return combined with a cushioned, enveloping feel.
Adidas Lighstrike Pro
Adidas Lightstrike Pro is also high in resiliency but falls on the firm side of the sensation scale. It’s like landing on a shock absorber—high energy return but with a firm, responsive ride.
Saucony’s PWRRUN
Saucony’s PWRRUN comes in with a softer sensation compared to Nike ZoomX. It’s designed to be user-friendly, offering a cushioned feel that’s not as extreme in resiliency, making it more accessible for a wider range of runners.
I think that user-friendliness speaks a lot to what Saucony is designing right now and why the Endorphin series is so popular with so many runners.
New Balance FuelCell
New Balance’s FuelCell sits in the middle of the matrix. It offers a softer feel but with less resiliency and rebound compared to Nike and Saucony foams. New Balance focuses on tuning the overall geometry to create a balanced, softer ride.
Asics FlyteFoam
Asics FlyteFoam occupies a similar space to New Balance. It provides a firmer feel than Nike or Saucony but maintains a neutral level of resiliency. Asics uses various geometries and configurations to fine-tune how the foam performs.
Brooks DNA Flash
Brooks DNA Flash is positioned in the lower right corner. It’s a firm foam with low resiliency. This doesn’t mean it’s lacking—Brooks aims for a more traditional ride with modern benefits, providing a familiar feel with some advanced technology.
DNA Flash hasn’t changed much and it’s been very consistent over generations. I think what Brooks is trying to do is develop a super shoe with a super foam that has a much more traditional ride to it.
So, if everything else on this matrix is too extreme or it’s kind of too new school, you want just that tried and true sort of running shoe feel but you want some of the modern technology in there and some of the modern benefits of a super foam.
I think that’s what Brooks is really going for a DNA Flash and particularly in the Hyperion lines. I think they do it really well.
Super Foam Matrix Summary
Looking at the super foam matrix, you can break it down into three key areas based on resiliency and sensation.
- Bouncy and Responsive
On the extreme left, you have foams like Nike’s ZoomX. These are known for their high bounce and energy return, making them perfect for a dynamic, propulsive feel. Saucony’s PWRRUN also fits here, offering a range from bouncy to plush, giving you that energetic, cushioned ride.
- Plush and Cushioned
In the plush quadrant, you’ll find New Balance’s FuelCell and Asics’ FlyteFoam. These foams provide a soft, cushioned feel, ideal for those who prioritize comfort over rebound. They offer a luxurious, plush experience that can still be very supportive.
- Firm and Snappy
Adidas’ Lightstrike Pro sits here with its high resiliency and aggressive, snappy feel. It’s designed for those who want a firm, responsive ride. Brooks’ DNA Flash, while also firm, offers less snap but maintains a direct, traditional feel. Brooks continues to tweak their technology to enhance performance without sacrificing the familiar ride.
The variety of these foams means there’s no one-size-fits-all answer; each foam serves a different purpose and caters to different preferences.
Whether you’re looking for bounce, plushness, or firmness, the expanded range of options is fantastic for runners. It’s an exciting time to be in the running world with so many choices tailored to different needs and preferences.
The Secret Behind Pebax
What sets PEBAX apart is its unique molecular structure. This foam is made up of rigid polyamide blocks and flexible polyether blocks, which combine to create a material that’s lighter and offers better energy return than traditional foams like EVA or polyurethane.
How much better? Consider this: the previous champion, Adidas Boost, had an energy return of less than 76%.
In contrast, Nike’s ZoomX foam, found in their Vaporfly, boasts a staggering 87% energy return. That’s a huge leap in performance.
So, when you’re picking your next pair of super shoes, don’t just ask if they have a carbon fiber plate.
Dive deeper into the foam: What super foam is used? What are its specific strengths and weaknesses? How durable is it? How does it handle temperature changes? Is it blended with other foams for enhanced performance?
Super Foams Redefine the Cost of Performance for Runners
When Nike introduced the Vaporfly, they didn’t just set a new standard for running shoe technology—they also changed the pricing game.
By charging around double what runners had previously paid for top-tier shoes, Nike proved that athletes are willing to invest heavily in the fastest footwear available.
This seismic shift means every brand is now aiming to sell $250 running shoes, pushing the boundaries of what consumers are willing to spend for performance.
And with the super-shoe arms race just getting started, we’re likely to see even more groundbreaking innovations—and higher price tags—on the horizon.
Super Foam Arms Race
Since 2017, the super foam arms race has been in full swing. Every major shoe brand has jumped on the bandwagon, crafting their own high-tech foams and pairing them with carbon plates, each with its own unique name and formula.
Keeping track of all these innovations is a full-time job in itself. Each foam offers different benefits—some excel in energy return and bounce, others prioritize plush comfort, while some strike a balance between lightness, performance, and durability.
You’ve got Nike’s ZoomX, Asics’ FlyteFoam, Saucony’s PWRRUN PB, Adidas’ LightStrike, Puma’s Nitro, Mizuno’s Enerzy, ON’ Helion and the list goes on.
Despite Nike’s head start, no company is resting on its laurels. New foams and combinations and new stack heights are continually hitting the market, aimed at enhancing durability, performance, or affordability.
The only thing slowing this rapid innovation is intervention by World Athletics, which has been stepping in to regulate some of the changes…
World Athletics Steps In to Regulate Super Shoe Frenzy
It was only a matter of time before regulation caught up with the super shoe revolution. Initially, the key to super shoes’ success was their lightness. But as more foam was added to boost performance, the weight started to climb, threatening to tip the scales.
With advancements in super foams, shoes became incredibly light and offered phenomenal energy return, allowing for even more foam without a performance trade-off.
The possibility of 100 mm high max cushion running shoes was on the horizon, making it clear that some form of oversight was needed.
Enter World Athletics. They imposed limits to keep things in check: a maximum stack height of 40 mm and a restriction of only one carbon fiber plate per shoe in competition. The super shoe arms race continues, but now it’s within a more regulated playing field.
Here’s an article where we dive into everything you need to know about illegal running shoes.
That said, it’s not all rainbows and sunshine with super foams; there are a few factors you need to consider…
Cons of Super Foams You Need to be Aware of?
Durability
Manufacturers often boast about the longevity of their super foams, but the truth is that most of them start to lose their edge after around 100-150 miles.
While you can continue using them for training up to around 300 miles (500 km), expect their performance to drop significantly after about 280 miles (450 km), leaving them comparable to traditional EVA foams.
Foam fatigue is another important consideration…
Super Foam Fatigue
After thousands of steps, the foam can lose some of its initial bounce and energy return. While super foams do recover over time, this process can take 48-72 hours after a tough run.
Interestingly thoug, EVA foam doesn’t experience the same degree of energy loss or recovery time—it maintains its energy return much more consistently, even after extensive use.
It’s probably not long before we see super shoes coming out with some kind of recovery timer before the next wear window once the foam has recovered.
Another factor to consider is temperature sensitivity…
Temperature Sensitivity
Super foams also vary in how they handle different temperatures. Some foams become overly soft and lose their bounce in hot conditions, while others can become brittle and fragile in cold weather.
Knowing how your foam performs in various temperatures can help you choose the right shoe for your running environment.
Wrap Up
In the end, while super foams have truly transformed the running shoe game with their impressive energy return and performance, they come with their own set of challenges.
From their limited durability and susceptibility to foam fatigue, to how they react to temperature changes, it’s important to weigh these factors when choosing your next pair of shoes.
Understanding these trade-offs will help you find the right balance between cutting-edge technology and practicality, ensuring your super shoes live up to their promise and support you through every mile.
