Many runners preparing for an upcoming race—whether it’s a 5k, 10k, or even the marathon—stick to a carefully crafted training plan. However, past the actual runs themselves, many runners often obsess over the smallest details, hoping to squeeze out even the slightest performance edge on race day. But what many overlook is that the closest thing to a “magical formula” for faster running doesn’t come from a special workout or nutrition hack—it comes from the shoes on your feet. Enter carbon-plated super shoes, the relatively recent technology that has shaken up the running shoe market entirely.
Although there aren’t actual springs in the shoes, carbon plated shoes come just about as close as you can get. They started to pop up in the running scene in 2017 with Nike’s release of the Zoom Vaporflies (2), but really only were spotted being sported by elite long-distance runners. Since then, they have become increasingly prevalent among even amateur runners for their ability to improve running economy and running speed in all types of runners (5). Running economy, or in simpler terms, the efficiency of a runner to use oxygen, is a benchmark for running performance, often compared with other better known cornerstones such as VO2 max or lactate threshold (4). The less oxygen you can use to maintain a pace, the longer you’ll be able to sustain it for. So how, exactly, do these “magic shoes” achieve this?
Well, to start, there’s exactly what the name tells us: a carbon plate inside of the shoe! A carbon fiber plate is embedded in the midsole, which increases the stiffness of the midsole bending and therefore leads to more support and increased running economy due to the “spring like” effect. In addition to the plate itself, these super shoes also feature advanced foam materials that are much lighter and also provide extra cushioning to reduce bodily stress (2). The stiffer, more supportive midsole created by the plate helps to create what has now become known as the “teeter-totter effect,” which explains how they create, in essence, a lever that will propel you into an upward force when the front of the plate is loaded as you land. This will create a great deal of forward momentum, therefore reducing the workload of the lower legs and ankles (3).
Although elites nowadays are almost never seen racing without carbon-plated shoes, that doesn’t mean that they are exclusive to the best of the best. Most amateur runners can greatly enhance their performance by just making a simple shoe switch, but they also shouldn’t be used on all of your runs. One of the first major downsides is that they aren’t durable, since their features would not be feasible to last with high mileage (3). In tandem with that is their steep price, with most of them coming in over $200; a costly investment to be making repeatedly. There are also many questions being posed about the potential of injury due to redistributed joint loading and bone stress (1), particularly in the upper leg around the hamstrings and glutes. Multiple studies have suggested that the change in biomechanics caused by the shoes could be a point for concern as well, raising questions about the longer term effects of over using super-shoes. (2).
Overall, carbon-plated running has become immensely popular in the last decade or so, and their impact will only be increasingly felt as companies are constantly in competition to make the new “shoe to end all shoes.” With all of the boosts to running economy and ability that they present, how could anyone resist to pick up a pair for their next big race?
Sources:
1. https://mcpress.mayoclinic.org/nutrition-fitness/race-to-the-check-out-what-to-know-about-carbon-plated-running-shoes/
2. https://www.trainingpeaks.com/blog/everyday-runners-carbon-plated-shoes/
3. https://www.run4it.com/blogs/journal/carbon-plate-running-shoes-are-they-for-me
4. https://www.runnersworld.com/uk/training/a773975/what-is-running-economy/
5. https://www.researchgate.net/profile/Ian-Matthews-9/publication/371459955_The_effect_of_carbon_fiber_plated_shoes_on_submaximal_running_mechanics_in_non-elite_runners/links/688d06c619080476a2452cfe/The-effect-of-carbon-fiber-plated-shoes-on-submaximal-running-mechanics-in-non-elite-runners.pdf