Carbon-plated shoes, often referred to as “super shoes,” have captivated the running world in recent years, signaling a new era of road running and outdoor track racing. Since their debut in 2017, epitomized by Nike’s Zoom Vaporfly 4%, this advanced footwear has shattered countless records across distances from the 5000m to the marathon.
If you’ve been hearing about carbon-plated running shoes and are curious about whether they might be right for you, it’s important to understand what sets them apart. These shoes are designed with a carbon fiber plate embedded in the midsole, which enhances rigidity and creates a spring-like effect. This design helps to reduce energy loss during your stride, making your running more efficient and potentially increasing your speed. The carbon plate works in tandem with advanced foam materials that provide superior cushioning, reducing overall stress on your body.
This combination of carbon fiber plates and innovative foam has allowed professional runners to reach unprecedented heights, but the question remains: can recreational runners harness the benefits of super shoes to achieve their personal bests without risking injury?
Here’s everything you need to know, from how these shoes enhance running efficiency to the potential downsides. Whether you’re looking to increase speed, improve recovery, or simply enjoy your runs more, this guide will help you decide if carbon-plated shoes belong in your collection.
How the Carbon Plate Increases Efficiency
The curved carbon fiber plate within the midsole provides rigidity and a spring-like rebound. The plate achieves this by efficiently storing and releasing energy during the running cycle while working with the foam to increase stiffness and boost propulsion. This enhances the power of each step and minimizes fatigue during long-distance runs.
This combination of materials may accelerate recovery. The cushioning effect is especially advantageous for long-distance runners as it reduces the impact on the legs. This can mean higher mileage with less recovery time.
Increased Running Economy = Less Energy and Stress, and a Faster Pace
One of the primary benefits of super shoes is their ability to enhance running economy, or efficiency. Improved efficiency allows runners to use less energy at the same pace, which can lead to better performance and faster times. A study published in Sports Medicine in 2020 emphasized that this boost in running economy, combined with enhanced propulsion, may result in significant performance gains for both elite and recreational runners.
Incorporating super shoes into your running routine can also increase mileage without the risk of negative consequences. According to a recent article in the MIT Technology Review, David Kirui, a physiotherapist who works with many of Kenya’s top marathoners, estimates that overuse injuries have decreased by at least 25%. This reduction includes common issues among recreational distance runners, such as stress fractures, Achilles tendinitis, and iliotibial band syndrome. Kirui estimates that his runners complete at least 60% of their mileage in super shoes.
Potential Downsides
Several studies indicate that the increased midsole bending stiffness in carbon-plated shoes redistributes the workload at the foot and ankle. For instance, a 2022 study involving fifteen trained male runners had participants run 10km at 90% of their lactate threshold in both control and stiff shoes, while measuring lower limb joint kinematics and kinetics. The study found that stiffer, carbon-plated shoes delayed the redistribution of positive joint work as the run progressed, effectively altering biomechanics due to the rigidity of the plate. Specifically, this redistribution occurs from the ankle and knee, suggesting that the reduced muscle engagement may increase the risk of injury depending on individual biomechanics.
Additionally, a 2024 study focused on a small group of female runners found that stiffer carbon-plated shoes resulted in reduced work in the foot, particularly at the metatarsophalangeal and ankle joints, regardless of foot strike pattern. This shift in workload raises concerns about potential injury risks, especially for those prone to foot and lower limb injuries.
A 2023 editorial in the British Journal of Sports Medicine reports that advanced running shoes, like those with carbon plates, generally lead to “decreased cadence, longer flight times, higher peak vertical ground reaction forces, and altered foot kinetics and kinematics compared to traditional footwear.”
While no significant changes in knee or hip joint mechanics were observed, the reduction in negative work at the metatarsophalangeal joint could be linked to injury risks. One study even explored a possible connection between these shoes and navicular bone stress, though more research is needed to confirm these findings.
Another significant drawback is the cost. Most carbon-plated shoes are expensive, often costing hundreds of dollars, and their lifespan is generally shorter than that of daily trainers. While they can be a valuable investment for certain runs, it may be wise to use them sparingly as part of a rotation with other shoes to maximize their lifespan and minimize potential injury risks.
Recommendations
If you’re curious about carbon-plated shoes, give them a try! These shoes can reduce overall stress on your body and increase speed, making them a valuable addition to your running shoe collection.
However, like any new gear, it’s important to break them in gradually and use them in various training scenarios before race day. This helps your body adapt to its unique characteristics and ensures you get the most out of them when it matters most.
Many recreational runners use carbon-plated models to boost mileage, recover from long workouts, or simply add speed on race day. It’s essential to listen to your body, rotate your shoes to prevent overuse injuries, and align your shoe choice with your specific training goals. By approaching your use of carbon-plated shoes thoughtfully, you can harness their benefits while minimizing potential risks.
References:
AMSSM Sports Medcast. (2023, March). Potential Bone Stress Injuries in Runners Using Carbon Fiber Plate Footwear. EP #536. Retrieved from https://open.spotify.com/episode/3moXCCKkRldIldyf6w5PwP?si=RtpCszuhRv-MIykXfbtJ-g&app_destination=copy-link&nd=1&dlsi=b9ba138514af4d36
Barnes, K., & Kilding, A. (2019, February). A Randomized Crossover Study Investigating the Running Economy of Highly-Trained Male and Female Distance Runners in Marathon Racing Shoes versus Track Spikes. Retrieved from https://pubmed.ncbi.nlm.nih.gov/30374945/
Cigoja, S. et al. (2022, May). Can changes in midsole bending stiffness of shoes affect the onset of joint work redistribution during a prolonged run? Retrieved from https://www.sciencedirect.com/science/article/pii/S209525462030171X
Hoenig, T., et al. (2023, July 14). Navigating the challenges and opportunities with ‘super shoes’: balancing performance gains with injury risk. Retrieved from https://bjsm.bmj.com/content/57/23/1472
Rosen, J. (2024, July). Supershoes are reshaping distance running. Retrieved from https://www.technologyreview.com/2024/06/25/1093520/supershoes-running-kenya-carbon-plate-shoes/
Tenforde, A., et al. (2023, February 13). Bone Stress Injuries in Runners Using Carbon Fiber Plate Footwear. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10356879/
Werkhausen, A., et al. (2024, May 24). Technologically advanced running shoes reduce oxygen cost and cumulative tibial loading per kilometer in recreational female and male runners. Retrieved from https://www.nature.com/articles/s41598-024-62263-0
