Sub-2 Marathon – New Marathon World Record

With the Help of Super-Shoes

"Less than 100g", "80% energy return" and "11% greater forefront energy" have been used to describe the Adidas Pro Evo 3 shoes, used by Sabastian Sawe in his World Record Marathon in London this year. The Evo 3 is said to make runners 1.6% more economical. Considering that Sawe ran almost a minute faster than the previous World Record, 1.6% of his newly set record at the 2026 London Marathon equates to roughly 1min55. Therefore, the claimed 1.6% is realistic.

If the 1.6% efficiency translates directly to 1.6% more speed, and we attribute Sabastian Sawe's World Record performance to the shoe technology – making him 1.6% more efficient – then Sawe's run was theoretically 'no better' than Kelvin Kiptum's previous World Record of 2:00:35. Is Sawe's record in London a record in human achievement or is it an advancement and acceptance of tools that assist runners in pushing the limits? So many posts attribute the record to the Evo 3, shifting the focus from the champion himself.

Let us give credit where credit is due, but at the same time, let us be cautious of confusing tools of the trade with super-human achievements.

Is This Shoe Going to Benefit You?

Firstly, a rigid plate of any kind significantly alters running biomechanics. A runners landing, mid-stance, toe-off phases are the starting point for any form assessment. By altering the mechanics of the foot we alter the initial ground contact and starting point of a biomechanical chain of events. Feet are not designed to work in a rigid catapult fashion, but as a lever in which the toes power the runner forward. With a rigid plate system, there is no natural toe-off motion, but a rolling effect working against the body's natural movements. Training in super-shoes day-in and day-out will result in weakening of the foot and affect your running form.

Secondly, super-shoes offer maximum cushioning. While this is wonderful in distance racing because of the delayed time to fatigue, daily use reduces a runner's fatigue resistance by eliminating a lot of the shock absorbing adaptations associated with 'normal' shoes.

Applying the 1.6% Efficiency to Your Running

If you use the same 1.6% efficiency math with a 3h marathoner you are looking at 2min50. For a 4h marathoner it's about 3min50. This is a best case scenario. It's highly unlikely that runners finishing a marathon over the 3h mark will benefit from the same improvement in running economy.

From a coach's perspective – forget the 1.6% for a moment – I'm 100% certain that there are marginal gains that the majority of athletes can work on to cut an equivalent amount of time down without investing in a R12 000 pair of running shoes. By focusing on the fundamentals and not giving in to the latest trends and marketing hype. Once you have exhausted all else, then consider adding a pair of super-shoes to your racing toolbox.