Carbon plated running shoes have taken the world of running by storm, offering enhanced propulsion and new levels of comfort, ultimately helping runners to improve their performance output and beat personal bests with more ease. The technology in these versatile running shoes isn’t necessarily new, but it has undergone significant developments in recent years to provide athletes with a revitalised way of running.
If you’ve heard the term ‘carbon plated running shoes’ a lot recently, but you aren’t sure what exactly this means or whether they live up to their reputation as a must-have shoe; keep reading as we discuss more about this type of trainer and provide you with some recommendations if you’re looking to own a pair.
What are carbon plate running shoes?
Carbon plated running shoes are designed for athletes who want to improve their running performance. The technology used means that they provide a spring-like effect with every step and it works by placing a thin carbon fibre plate between the midsole and the foam. This material is used because it is stronger and lighter than other metals such as aluminium, which means that it can reinforce the shoe without weighing it down. As such, the carbon fibre plate adds more stiffness to the shoe, causing compression and expansion of the foam to happen more quickly, which saves more energy.
Aside from being thicker and with more bounce, this midsole foam in carbon plated shoes also offers more resilience when compared to regular running shoes as it works to return most of the energy used to compress it back to the runner. This is because the midsole of a carbon plated shoe is softer than a regular shoe, averaging out at 18.9 on the hardness scale, compared with 21.7 for regular running shoes. As such, the midsole foam and carbon plate work together to create an underfoot performance with more spring.
Why use carbon plate running shoes?
Though we’ve referred to the shoe as creating a spring-like effect, there is a bit more to it than this. A carbon plated running shoe offers several advantages when compared to an everyday running shoe. This includes ensuring that energy is returned to the runner rather than being lost, resulting in faster and more efficient running with less energy expenditure, but other benefits are also presented, such as:
Improving forward momentum - because the carbon plate in running shoes features a curved shape, the foot can naturally roll forward which means that you’re less reliant on your ankle joints and calf muscles to propel forward movement. Additionally, this means that the heel can be lifted faster to shift the hips over your centre of gravity for enhanced propulsion.
Reduced fatigue & improved running form - as a result of improved ankle mechanics and enhanced running economy, carbon plate running shoes can help reduce the risk of injury by improving running form and lessening muscle fatigue. This also involves keeping the big toe straight as the rigidity of the carbon plate prevents unnecessary flexing of the toe, optimising musculoskeletal posture.
How long do carbon plate running shoes last?
Carbon plate running shoes have a shorter lifespan than everyday running shoes, usually lasting between 150-200 miles before peak performance is lost. To put this into perspective, regular running shoes often have a lifespan of around 300-500 miles. As such, we don’t recommend wearing these for training every day, but saving them for long distance runs or race days. Of course, to get used to the feeling of them you should train in them every so often in the days leading up to your race.
After the shoe has aged and once they no longer have the same bounce and uplift, you can still wear them for everyday runs if you see benefit in this, but to improve your performance in timed runs you’ll need to invest in a new pair. Additionally, using these shoes means that you’ll be utilising slightly different muscles due to how the energy is distributed. To make sure you’re still strengthening all your muscles and avoiding overuse in hamstrings and glutes, you should rotate between regular and carbon plated running shoes.
Our recommendations for the best energy-optimising carbon shoes
When choosing a carbon plated running shoe, there are certain factors you’ll need to consider. This includes your performance goals, running terrain, discipline (i.e long-distance vs sprinting) shoe weight, and foot type. Last but not least though, you’ll need to consider plate stiffness. To help you decide on a pair, we’ve highlighted some of the best options on the market right now.
If you need a shoe that can offer the most in the way of performance benefits, you’ll need a plate with quite a stiff structure. The Saucony Endorphin Pro range is perfect for this, and an ideal choice for long-distance and marathon runners as the Speedroll technology provides effortless speed and enhanced forward motion.
For a shoe with less stiffness and a little more cushioning, the Mizuno Wave Rebellion Pro may be a more suitable option. This is the perfect shoe for those running marathons and for midfoot strikers, but we would not recommend it for runners who are less stable as the lighter plate may not offer the support you need. That being said, this shoe offers excellent grip which can enhance underfoot stability.
Best carbon plated running shoes for speed
If speed is all you need, then the Asics Magic Speed 4 running shoe might be what you’re looking for, as the full-length carbon plate adds structure and can significantly improve propulsion. This robust and sturdy shoe is ideal as a training shoe when used in rotation, and is suitable for tempo runs as well as all distances on race days.
Alternatively, the Deviate Nitro Elite 3 shoes can also help to improve speed and allow you to beat personal bests. This shoe features a stiffer carbon fibre ‘PWRPLATE’ for a more powerful and responsive stride that makes gaining speed feel much easier. The 4-way stretch of the fabric also reduces weight and friction to serve athletes who want to increase both speed and stride strength.
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| Asics Magic Speed 4 | Deviate Nitro Elite 3 |
Best carbon plated running shoes for flexibility and comfort
If you need more support when running long distances and want a shoe that can accommodate more flexible movement, as well as offer underfoot cushioning, then we’d recommend opting for the Altra Vanish Carbon 2 running shoes. They feature a full-length carbon fibre plate alongside a Altra EGO PRO lightweight midsole foam for a soft feel, and improved flexibility. The combined features of the shoe provides a more natural stride that is still faster than your normal output.
For an alternate option with enhanced traction, the Adidas Adizero Adios Pro 3 is a suitable choice. The ultralight LIGHTSTRIKE PRO technology cushions each and every step with two layers of resilient foam which improves energy efficiency over the long term, whereas the rubber outsole provides traction when you need it, in wet or dry conditions. Carbon-infused ENERGYRODS also ensures athletes get a lightweight stiffness in the shoe for a more bouncy and efficient stride.
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| Altra Vanish Carbon 2 | Adidas Adizero Adios Pro 3 |
How to care for your carbon plated running shoes for improved longevity
As mentioned, carbon plated running shoes don’t have the same lifespan as traditional running shoes. To help ensure you get the most out of your shoes, there are a few steps you can take to help maintain them. Luckily, they are not high-maintenance shoes, they just naturally lose performance power with increased usage. When not in use, make sure they are stored in a cool, dry place and keep them clean - removing any dirt and debris. We do not suggest putting your shoes in the washing machine as this can cause damage over time. Instead, you should remove dirt and debris from the shoes with a damp sponge or cloth, or you can brush them with a soft-bristled toothbrush and a mild cleaning solution. It is also important that you do not expose the shoes to extreme temperatures or moisture when they are in storage as this can cause the carbon plate to deteriorate.
Get the running shoe you need to achieve your goals with Start Fitness
At Start Fitness, we offer an impressive array of carbon plated running shoes to suit all athletes. However, if you’re looking to go down the more traditional route we also provide an extensive selection of non-carbon running shoe types from lightweight to cushioned and neutral. Simply browse through our full collection of running shoes to find a pair that suits your preferences and needs.