The History of Carbon-Plated Running Shoes

Carbon-plated running shoes may have originated in the 1990s, but they gained widespread recognition with the introduction of the Nike Vaporfly 4% in the 2016 Olympics. Since then, several brands have incorporated carbon plates into their shoes, promising improved performance and a lightweight feel.

What Are Carbon-Plated Running Shoes?

According to Matt Dustin, a certified precision nutrition coach and NASM corrective exercise specialist, carbon-plated running shoes feature a stiff, thin carbon fiber plate in the midsole. This plate helps with energy return and makes strides more efficient. Engineering.com describes the carbon plate as a “lever to effectively roll the foot forward through the force developed by the leg muscle.”

Benefits of Carbon-Plated Running Shoes

Kaleigh Ray, a staff writer at Treadmill Review Guru and certified exercise physiologist, notes that carbon-plated shoes may help runners run faster and experience less fatigue. She cites a study that found runners see the most gains from carbon-plated shoes if they run at a speed of 12 km per hour. Ray also mentions that carbon-plated shoes can improve joint support, reduce fatigue, and provide a more efficient stride.

Features of Carbon-Plated Running Shoes

• Support
• Energy return
• Speed
• Reduced fatigue
• Improved joint support

The Best Carbon-Plated Running Shoes

Ray recommends the following shoes for racing and daily training:
• Altra Vanish Carbon
• New Balance SC Elite
• Adidas Adizero Adios Pro 4
• Nike Vaporfly
• Nike Alphafly
• Asic MetaSpeed Sky
• Asic Metaspeed Edge
• Saucony Endorphin Elite
• On Cloudboom Strike

Controversy Surrounding Carbon-Plated Shoes

The debate surrounding carbon-plated shoes continues, with some arguing that they provide an unfair advantage to elite runners. The World Athletics rules for competitive running shoes specify that soles can be no thicker than 40mm and may only contain one carbon fiber plate. While some runners have benefited from carbon-plated shoes, others may find them unsuitable for their running style or fitness level.

Who Should Wear Carbon-Plated Running Shoes?

Carbon-plated shoes are best suited for competitive runners who want to improve their speed and efficiency. However, it’s essential to note that these shoes may not be suitable for everyone, especially those with flat feet or a history of foot issues. Ray emphasizes that midfoot/forefoot runners may not benefit as much from carbon-plated shoes, and runners with really flat feet should avoid them to prevent putting extra strain on their arches.

Things to Consider

• Adjustment period
• Cost
• Durability
• Running style

How to Run in Carbon-Plated Shoes

While carbon-plated shoes can feel stiff at first, they actually feel light and bouncy to run in. The exact feel of the shoes depends on the amount of cushioning surrounding the carbon fiber plate. Ray suggests that runners should use a rotation of shoes, including carbon-plated and daily trainers, to develop the intrinsic muscles of the foot.

The Bottom Line

Carbon-plated running shoes may offer improved performance for serious runners, but they are not a necessary investment for casual runners. It’s crucial to consider the pros and cons and choose a shoe that suits your running style and fitness level. If you do decide to purchase a pair, ensure they are compliant with racing rules and regulations.