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The incorporation of carbon plates in athletic footwear dates back to the 1990s, with early attempts by Reebok. However, Nike brought this technology to widespread prominence with the introduction of the Nike Vaporfly 4%. These “super shoes” garnered attention at the 2016 Olympics and became broadly accessible in 2017, promoted for their potential to enhance performance by 4%.
Presently, numerous manufacturers are developing carbon-plated running shoes designed to boost runner’s efficiency. Their increasing popularity stems largely from their lightweight construction and offered support. But the question remains: do these shoes justify their premium price? We consulted with three experts to gain insights.
Understanding Carbon-Plated Running Shoes
Matt Dustin, a certified precision nutrition coach and NASM corrective exercise specialist, clarifies, “Carbon-plated running shoes incorporate a rigid, slender carbon fiber plate within their midsole.” He indicates that this plate can contribute to enhanced energy return and improve stride effectiveness. Elaborating further, Engineering.com explains that a carbon plate “functions as a lever, facilitating the foot’s forward roll through the force generated by leg muscles.”
According to Kaleigh Ray, staff writer at Treadmill Review Guru and certified exercise physiologist (ACSM), carbon-plated shoes may also enable runners to achieve faster speeds and reduce fatigue.
Ray, who holds a master’s degree in biomechanics from the University of Northern Colorado with a research focus on carbon-plated shoes and running shoe design, notes the historical context: carbon plates were initially utilized in trail shoes to minimize the sensation of rocks underfoot. However, she states, “The current trend of carbon-plated shoes originates from marathon racing footwear.”
Top Carbon-Plated Running Shoe Options
Ray mentions that the majority of running shoe brands offer high-quality carbon-plated running shoe models. Certain models are tailored for racing, while others are intended for everyday training. Ray adds, “I have competed in races using the Altra Vanish Carbon, and I plan to run the 2025 Boston Marathon in the New Balance SC Elite. These two shoes are particularly suitable for runners who land on their midfoot or forefoot.”
Ray also suggests these shoes for competitive racing:
Advantages of Carbon-Plated Running Shoes
Carbon-plated shoes can propel runners forward, accelerating leg cadence, as noted by the Mayo Clinic. Their design offers several key benefits, which the Mayo Clinic summarizes as a “reduced physiological strain” compared to conventional running shoes. More specifically, carbon-plated running shoes provide support, improved energy return, and enhanced speed.
Enhanced Support
Shoes relying solely on substantial cushioning might create a sensation of speed but could compromise stability. Ray argues that carbon plates enhance the stability of running shoes, particularly for forward and backward motion.
Dustin further explains that carbon-plated shoes might also enhance joint support. He states, “Carbon plates can lessen the impact on your joints by refining your running form.”
Ray concludes, “The shoe assumes much of the work typically done by your arch, aiding in fatigue reduction.”
Improved Energy Return
Incorporating a carbon plate in footwear assists in conserving energy over extended distances. This is a primary factor in their widespread adoption among elite and long-distance runners. Ray adds that these shoes “also contribute to directing the rebound of the cushioning in an optimal direction,” potentially making each stride more efficient.
Increased Speed
Coach Kelvin, a certified running coach via UK Athletics and an online running coach for We Run, suggests that carbon-plated shoes can facilitate “quicker race times for the same exertion level.” He further notes that while wearing carbon-plated shoes, “a runner’s legs endure less stress during training, enabling gradual progress over time.”
A study featured in the International Journal of Exercise Science indicated that runners experience the most significant advantages from carbon-plated shoes when running at speeds of 12 km/h (approximately 7.5 mph) or faster.
Disadvantages of Carbon-Plated Running Shoes
Carbon-plated running shoes might not be ideal for everyone or every type of run. As Coach Kelvin observes, “Super shoes are engineered for faster paces and often feel ungainly and unstable at slower speeds.” Beyond their higher cost compared to standard running shoes, they necessitate an adjustment period and may not be as durable as other training shoes.
Initial Adjustment Period
Adapting to the sensation of carbon-plated shoes requires time. Ray comments, “Running in highly responsive carbon-plated shoes can feel akin to wearing trampoline shoes. Runners may need time to acclimate to this sensation and manage the heightened energy return.” She points out that a feeling of instability can occur when initially running in these shoes.
Dustin adds, “The plate’s rigidity can be demanding on your feet, especially for individuals unaccustomed to them. They might also alter your inherent running mechanics, potentially leading to discomfort or injury if used improperly.”
Elevated Cost
Most carbon-plated running shoes are priced above $200, with many exceeding $250. Ray notes, “Many of these shoes do not yield improved performance when running below a certain pace,” making them potentially unsuitable investments for casual runners. Runners maintaining an 11-minute mile pace may not experience the same performance gains as faster runners.
Limited Durability
Unfortunately, carbon-plated shoes frequently exhibit reduced longevity compared to standard running shoes. The Mayo Clinic highlights their limited durability, “which is why some runners reserve them specifically for race preparation and races.” Dustin concurs, stating, “Many models do not last as long as typical running shoes, potentially requiring more frequent replacements.”
Controversy Surrounding Performance Edge
Debate persists regarding whether shoes like the Nike Vaporfly provide runners with an unfair competitive advantage. They were nearly prohibited from the 2020 Olympics before World Athletics permitted their use in competition. Current World Athletics regulations for competitive running shoes stipulate that soles cannot exceed 40mm in thickness and can only contain a single carbon fiber plate.
Ideal Candidates for Carbon-Plated Running Shoes
Carbon-plated shoes offer the greatest benefit to competitive runners. Dustin emphasizes, “They are most appropriate for dedicated runners aiming to enhance speed and efficiency. For those who race regularly or train intensely, they can prove valuable.” While wearing them as a novice runner is unlikely to be detrimental, significant improvements in stride or speed during shorter workouts may not be apparent.
The following groups may find carbon-plated running shoes advantageous:
- Runners seeking a fast-feeling racing shoe
- Runners desiring a recovery-day shoe
- Runners experiencing plantar fasciitis
- Runners with a heel-striking gait
Expanding on the final point, Ray clarifies, “Some runners exhibit low responsiveness to carbon-plated super shoes, meaning they do not perceive enhanced running performance from their use. This can sometimes be attributed to foot strike. Midfoot/forefoot runners may not derive as much benefit from carbon-plated shoes.”
Individuals with extremely flat feet may also consider avoiding carbon-plated running shoes due to potential increased strain on their arches. Dustin cautions, “Runners with a history of Achilles or calf issues should also exercise caution, as the mechanics of these shoes can impose additional stress on these areas.”
The Feel of Running in Carbon-Plated Shoes
Despite the carbon plate’s stiffness, these shoes typically feel light and springy while running. Although they lack internal springs, users might experience a sensation akin to having them. The precise feel varies depending on factors such as the amount of cushioning surrounding the carbon fiber plate. “Generally, a carbon plate positioned closer to the foot produces a firmer sensation,” Ray explains.
Appropriateness of All-Time Use
Most experts advise against exclusively using carbon-plated shoes for all runs. This practice could diminish their lifespan and potentially impede muscle development. Coach Kelvin explains, “Using super shoes for every run is not advisable because they distribute load on the foot differently compared to daily trainers. Rotating shoes allows a runner’s feet to develop strength comprehensively.”
It is prudent to integrate these shoes with more traditional running shoes. Ray cautions against solely relying on carbon-plated shoes “because developing the intrinsic muscles of the foot is crucial.”
Concluding Thoughts
Carbon-plated running shoes can offer performance benefits for committed race participants, but casual runners should not feel obligated to invest in a pair. For those considering purchasing a pair for racing, ensuring compliance with race regulations is essential; some race organizers may consider carbon-plated shoes to provide an unfair advantage.