Watch this: Can Nike's High-Tech Hyperboots Help Me Train and Recover?
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I Tried Nike's Hyperboots to See if They Can Help Me Train. The Results Surprised Me | Prove It
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I Tried Nike's Hyperboots to See if They Can Help Me Train. The Results Surprised Me | Prove It
I Tried Nike's Hyperboots to See if They Can Help Me Train. The Results Surprised Me | Prove It
Warming up with compression and heat
Data supports warmup benefits
Recovery and training
The Hyperboots, a collaboration between recovery technology specialist Hyperice and Nike, promise to help athletes improve warmups, enhance recovery and generally aid in training. The futuristic-looking compression boots were introduced at CES and have been endorsed by high-profile athletes such as Olympic sprinter Sha'Carri Richardson and Washington Commanders quarterback Jayden Daniels.
While I am not a big-time athlete by any means (I definitely peaked in high school), I run frequently. I ran my first marathon last yearand am currently training for my next one, running anywhere between 30 to 40 miles per week, and I was really curious to see if these could benefit someone like myself.
Warming up with compression and heat
I am not a fan of warming up, and I'm a bit of a slacker when it comes to getting my body ready to run. I usually just run the first three-quarters of a mile slower or occasionally perform dynamic stretching if I feel particularly sore.
But to warm up with the Hyperboots, you put them on, secure the Velcro straps, and turn them on. Because they are worn like regular shoes, they allow for movement. However, for testing, I just sat back and allowed them to work on their own.
The Hyperboots use a combination of heat and compression, controlled by buttons on the side of each boot with three intensity levels. The Hyperice mobile app allows for more precise control over the settings and provides information on battery life and session times.
According to Hyperice, the heat and compression work together to increase blood flow, relax muscles and prime tendons for activity. The boots integrate heating elements and air bladders for compression into a surprisingly small package, unlike bulkier compression products like the Hyperice Normatec leg sleeves.
A closeup shot of a pair of feet wearing the Hyperboots outside
Dillon Lopez/CNET
The boots have a heat range of 111 to 125 degrees Fahrenheit and a compression range of 50 to 210 millimeters of mercury (mmHg). While 210mmHg converts to 4 pounds per square inch (psi), the mmHg measurement is standard for wearable compression devices.
The boot wraps around the entire foot, ankle and Achilles area. I found the heat incredibly relaxing, making me want to wear them around the house, even when not warming up for something, and the compression felt like a consistent, even massage. While maximum heat was uncomfortably hot for me, maximum compression felt very nice. Hyperice advises against wearing the boots barefoot and recommends wearing long athletic socks. My preferred setting became medium heat and medium compression.
A standard session lasts 15 minutes and is adjustable in five-minute increments. The experience was so pleasant that I often added an extra five minutes because I didn't want it to end.
Data supports warmup benefits
One of the purposes of the Hyperboots is to aid warmups, and in my testing, they were very effective. I noticed an immediate difference on my first run after wearing them; my entire lower body, not just the areas covered by the boots, felt looser, lighter and ready for action.
I have a history of plantar fasciitis in my right foot. While it's no longer a major issue, thanks to physical therapy, I sometimes experience minor discomfort in the first three to five minutes of a run while I'm getting warmed up. When I wore the Hyperboots to warm up, my foot felt great right off the bat.
(Note: The Hyperboots are not intended to treat any specific injury; this is purely my experience.)
After several weeks of testing, I started closely examining my Garmin data to see if there was anything to indicate a change from wearing the Hyperboots, and I was actually really surprised to see that there was.
For example, on a run where I did not wear them, it took me about four minutes to reach the average heart rate for that run. On a comparable run where I did wear the boots, it took half the time to reach the average heart rate. Both runs were the same distance on the same terrain at roughly the same pace at the same time, and the weather conditions were similar.
Graph shows that without a Hyperboot warmup, heart rate reaches it's average just under 4 minutes
Without Hyperboot Warmup Garmin Connect
Graph shows that with a Hyperboot warmup, heart rate reaches it's average just under 2 minutes, half the time than without the Hyperboot warmup
With Hyperboot Warmup Garmin Connect
This data is consistent across many different runs, but on these two, the difference was the most stark.
Obviously, this isn't as conclusive as a laboratory test because lots of things go into run metrics: Minor differences in air temperature or sleep quality can impact heart rate. But the data suggests a clear warmup benefit on top of subjectively feeling better wearing the Hyperboots before a run.
Recovery and training
The Hyperboots are also promoted for recovery, with the suggested routine being one session before and one after activity. My Garmin watch provides a recovery metric that incorporates activity, heart rate variability and sleep quality to determine necessary recovery hours. Using the Hyperboots did not impact this metric. I had no expectation that it would, but it was worth checking.
While I lack hard data, based on how I felt after a 15-minute post-run session, I believe they aid in recovery. As a marathon runner, training often requires putting in miles day after day. For me, the Hyperboots make me feel better before and after runs, leading to a potentially 10% to 20% better feeling the next day, which in turn makes me more willing and able to continue logging miles.
So while there's no data to show they help with recovery like I found for warmups, I think based on how I feel that they do have a recovery benefit.
The portable design, a key reason for the collaboration with Nike, is also a significant training asset, allowing users to more easily take the boots to a track or gym. This flexibility enhances training.
Close up of a person's Hyperboot-clad foot on a step outside
Dillon Lopez/CNET
I initially expected poor battery life due to the compact design, as they died on me during a recovery session early on. However, after a full charge, the boots lasted for a full 90 minutes of use on a medium setting. This suggests they can reliably last at least two days of sessions before needing a charge.
Charging is a minor hassle as the boots must be charged individually, though Hyperice includes a charging brick and two cables. I would appreciate more precise battery indicators, perhaps having percentages display in the app.
Ultimately, do they help with training? I think better warmup and recovery should lead to better overall training, and the portable design and battery life ensure they can be used whenever and wherever needed. While the Hyperboots won't turn anyone into a professional athlete, if you are serious about your sport, especially running, the more benefits you might find. For someone who runs frequently and aims to complete at least one marathon per year, I think the benefits are real.
The Hyperboots are not cheap, with a pair costing $900. However, considering a pair of high-end distance racing shoes, like the Nike Alphafly 3s, costs about $300, the price may not be as extreme as it first seems. I believe the Hyperboots deliver on their claims and provide tangible benefits to athletes, but the final decision on whether that benefit is worth the price is up to you.