Reebok tried it at least in the 1990s, and the practice of adding carbon discs to shoes has always been there. But with the emergence of Nike, Nike introduced the world to this technology Nike Vapor 4%. These so-called “super shoes” appeared at the 2016 Olympics and were offered to everyone since 2017, promising a 4% increase in performance.
Nowadays, many companies are creating carbon plating running shoes That spring is in your footsteps. They have gained popularity to a large extent due to their lightweight nature and support. But are they worthy of expensive price tags? We spoke with three experts to find out.
What is carbon plating?
Matt DustinA certified precision nutrition coach and NASM correction exercise expert, explains: “The midsole of the carbon-plated carbon shoes has a stiff, thin carbon fiber board.” He says the plate can help the energy return and make your pace more effective. in other words Engineering.com Saying the carbon plate “is a lever that effectively rolls the foot forward by the force of the muscle development of the leg.”
Carbon-plated shoes may also Help runners According to staff member Kaleigh Ray Treadmill Review Master and certified exercise physiologist (ACSM).
Ray holds a master’s degree in biomechanics from the University of Northern Colorado, and her research focuses on the construction of carbon-plated shoes and running shoes. Explaining the history of the shoes, she noted that carbon plates were first introduced into off-road shoes to reduce the feeling of rock underfoot. But, she said: “The current trend of carbon-plated shoes comes from marathon racing shoes.”
The best carbon inverted running shoes
Lei said the most Running shoes brand There is a high-quality carbon-plated carbon shoes. Some are specifically designed for racing, while others are designed for daily training. Lei added: “I participated Altra disappears carbonI am attending the 2025 Boston Marathon New Balance SC Elite. These two shoes are really good for mid-foot and forefoot runners. ”
Lei also recommends the following racing shoes:
Benefits of carbon-plated running shoes
according to Mayo Clinic. Their construction has several key benefits, and the Mayo Clinic boils down to “lower physiological burden” compared to standard running shoes. More specifically, carbon-plated running shoes provide support for better energy returns and speed.
support
If your shoes only have a lot of elastic foam, they may make you feel fast but a little unstable. Lei believes that the carbon plate adds greater stability to running shoes, at least for front and back exercises.
Meanwhile, Dustin explains that carbon-plated shoes can also improve Joint support. “Carbon plates can reduce the impact on joints by improving progress,” he reported.
Finally, Ray added: “The shoes do a lot of the work that the arches usually do, which helps relieve fatigue.”
Energy Reward
Having carbon plates in shoes helps you save energy over a long distance. In fact, this is one of the main reasons why they are so popular among elites and remote runners. Ray added that the shoes “also helps to direct the cushioned springs in the right direction.” This could make each big stride more effective.
speed
Coach Kelvin, certified coach through UK track and field and online running coach We runSay, carbon-plated shoes may help you “make faster race times with the same energy.” He added that when wearing the carbon disc shoes, “the runner’s legs have less beating during training, allowing runners to increase incremental growth over weeks and months.”
A study International Journal of Sports Science It was found that if the runner ran 12 kilometers per hour (about 7.5 miles), you could see that carbon-plated shoes benefit the most.
Disadvantages of carbon disc running shoes
Carbon-plated running shoes may not be suitable for everyone or every type of running. As coach Kelvin said, “Super shoes are designed for faster speeds and often feel sloppy and unstable at slower speeds.” Not only are they more expensive than most regular running shoes, they also take some time to adapt and may not last as long as other training shoes.
Adjustment period
The feeling of carbon-plated shoes takes some habits. As Lei said, “Working with responsive carbon glass shoes can feel like wearing trampoline shoes. Runners may take time to adapt to the feeling and maintain a higher energy return to these shoes.” She notes that when you first wear these shoes, you may feel out of control.
Dustin added: “The plates are very stiff and can be rough on the feet, especially for those who are not used to them. They may also change your natural gait mechanics, which can make you uncomfortable or cause harm if used in the wrong way.”
cost
Most carbon-plated carbon shoes cost over $200, many of them cost over $250. Given that Ray tells us: “Many of the shoes in many of them don’t improve performance when they are below speeds,” they may not be the right investment for casual runners. If you run an 11-minute miles, you may not see the same performance improvements in carbon-plated shoes as fast-paced runners.
Durability
Unfortunately, carbon-plated shoes are usually faster than standard shoes running shoes. The Mayo Clinic says their lack of durability is “why some runners are only dedicated to the game and the game.” Dustin agrees, simply saying: “Many models don’t last as long as typical running shoes, which means you may have to buy new shoes more often.”
dispute
There is still controversy as to whether shoes such as Nike Vaporfly provide runners with unfair advantages. In fact, they were almost banned from the 2020 Olympics until the world athletes decided to allow athletes to compete. at present, World Track and Field Rules For competitive running shoes, the sole is no more than 40mm thick and may contain only one carbon fiber board.
Who should wear carbon-plated running shoes?
Carbon-plated shoes are most beneficial to competitive runners. As Dustin points out: “It’s a serious runner who wants to improve speed and efficiency. If you’re regularly racing or training at a high level, they help.” Although wearing them as one may not hurt beginnerit is unlikely that you will notice a huge difference in strides or speed in a short short period of time exercise.
The following groups may benefit from carbon-plated running shoes:
- Runners who want to race quickly
- Find a good runner Recovery Day shoe
- Runners with plantar fasciitis
- Runner’s gait
Regarding the last point, Ray said: “Some runners respond to carbon-plated super shoes, too, which means they don’t see improvements in running performance wearing them. Sometimes, it’s due to footsteps.
People with flat feet may also want to avoid inversion of carbon running shoes Because they can put extra pressure on the arch. Dustin warned: “Runners with a history of Achilles or calf problems should also be cautious, as the mechanisms of these shoes may put additional stress on these areas.”
How does carbon-plated running shoes feel?
Despite the stiffness of the carbon plate, these shoes actually feel a breeze. Although there are no springs inside, you may feel what you feel. The exact feeling of the shoe will depend on factors such as how much mat is around the carbon fiber board. “Usually, the carbon plates near the feet feel stronger,” Ray explained.
Can you wear carbon-plated running shoes all the time?
Most experts do not recommend wearing carbon-plated shoes all the time. Not only do you reduce their lifespan, but you can also hinder some muscle development. Coach Kelvin explained this: “It is not recommended to wear super shoes every time you run because they are slightly different from the way you do the daily coach.
Instead, it is wise to use these shoes with more traditional running shoes. Lei warned that it is not recommended to wear carbon-plated shoes only “because it is important to develop the inner muscles of the feet.”
Bottom line
Carbon-plated running shoes may enhance performance for serious motorists, but if you’re a weekend fighter who likes to be a few miles after brunch, you won’t feel stressed. If you do buy a pair for the competition, make sure they are compliant; some race organizers may think that carbon-plated carbon shoes may be an unfair advantage.
