The key feature of the "linkage energy return shoe" is a compressible sole comprising a sole linkage which constrains the upper shoe plate to not tilt, in one embodiment, and to follow a controlled compression path, in general. A consequence of the anti-tilt feature inherent in the sole linkage is that a spring located anywhere in the sole resists sole compression at both the toe section and the heel section. Thus, one or two springs or stops suffice, and the modular design makes it a simple matter to change springs to tune the bow shoe to an individual's weight and gait and to change shoe and ground plates for different size feet. The spring system can easily give a constant force curve, a linear force curve, or any force curve in between--thereby permitting faster running for a given maximum force and thereby reducing impact injuries.