Carbon Plate Running Shoes: Do They Really Make You Faster?

The running world changed the moment vibrant, high-tech shoes started appearing on finish lines and breaking records.

Carbon plated running shoes are often considered the most significant innovation since GPS watches.

These cutting-edge shoes claim to enhance running efficiency, potentially making runners up to 4% faster.

But with high price tags and limited durability, are they truly worth the investment?

What Are Carbon Plated Running Shoes?

Carbon plated running shoes are a recent technological breakthrough, first introduced in the past few years.

They feature a strategically embedded carbon fiber plate designed to enhance propulsion and improve running efficiency.

This technology, combined with lightweight and responsive midsole foams, optimizes energy return.

Despite their performance benefits, these shoes are costly, ranging from $200 to $350, and tend to wear out faster than standard running shoes.

Are Carbon Plated Running Shoes Allowed in Races?

Given their significant impact on performance, these shoes have sparked debates on fairness in competition.

Some models claim a 4% improvement in efficiency, raising concerns over their legality in professional racing.

World Athletics currently permits carbon plated shoes, provided they adhere to specific regulations, including a maximum stack height of 40mm.

While some high-stack models exist, the widely available carbon plated shoes comply with these rules.

However, professional athletes could face disqualification in prize-earning races if their shoes exceed the legal specifications.

How Do Carbon Plated Running Shoes Work?

The effectiveness of these shoes lies in their unique construction. The embedded carbon fiber plate acts as a lever, optimizing energy transfer and reducing muscle fatigue.‍

Paired with specialized foams that provide both cushioning and responsiveness, these shoes enable a more efficient stride.

The modern super shoe era began with the Nike Vaporfly 4%, which claimed to enhance performance by 4% at the same energy cost.

This figure is rooted in scientific studies.

A 2019 study published in Sports Medicine demonstrated that the combination of energy return and mechanical efficiency in these shoes yielded an average performance boost of 4%.

How Do Runners Respond to Carbon Plated Shoes?

Since the initial research, further studies have explored how different runners react to these shoes. Individual response varies significantly.

A 2023 meta-analysis in Sports Medicine analyzed various carbon plated models and found that improvements ranged from a staggering 9.7% increase in performance to a 1.1% decline in some cases. While most runners benefited, some actually performed worse in carbon plated shoes.

Additionally, a 2022 study in the Journal of Sport and Health Science examined performance differences on different terrains. Sixteen competitive male runners completed trials on flat, uphill, and downhill surfaces while wearing the Nike Vaporfly 4% and a standard shoe.

The results showed an average 3.83% boost in efficiency on flat terrain, but only 2.82% uphill and 2.7% downhill. Interestingly, nearly 20% of participants had worse metabolic efficiency in carbon plated shoes.

Who Benefits Most from Carbon Plated Shoes?

Initially, research focused primarily on elite athletes. However, recent studies have examined the impact on mid-pack and recreational runners.

A 2023 study in the International Journal of Sports Physiology and Performance analyzed runners maintaining paces of 9:40/mile and 8:03/mile. While both groups experienced gains, the improvements were smaller than those seen in elite runners

The 9:40/mile runners improved by just 0.9%, while the 8:03/mile group saw a 1.6% increase—far from the dramatic 4% often cited.

Notably, in this study, 31% of runners exhibited worsened efficiency, reinforcing that carbon plated shoes don’t work universally.

Can Carbon Plated Running Shoes Increase Injury Risk?

A 2023 Sports Medicine article raised concerns about potential injury risks. The study examined five cases linking carbon plated shoes to navicular stress fractures, a common overuse injury in runners.

The risk stems from the bio-mechanical changes these shoes introduce. By altering foot and ankle motion, they may increase strain on certain bones and tendons. Notably, improper use—such as wearing them for long-distance training without adaptation—was a common factor in these injury cases.

To mitigate risk, gradually incorporate carbon plated shoes into your training. Start with short runs before using them for workouts or races.

Should You Train in Carbon Plated Shoes?

Many runners enjoy the energy return and cushioning of carbon plated shoes, leading them to wear them frequently. However, overuse may increase injury risk and impact long-term training adaptations.

Carbon plated shoes are expensive and not designed for high mileage, often lasting only 200 miles or less.

Considering the cost, it’s best to reserve them for key workouts and races.

Additionally, emerging research suggests that regularly training in these shoes may not improve running economy as much as traditional training shoes. As discussed in Alex Hutchinson’s Sweat Science, some initial findings indicate that standard speed trainers might offer greater benefits for long-term development.

Are Carbon Plated Running Shoes Worth It?

Ultimately, the decision depends on your personal response and goals. If you experience noticeable performance gains and can afford the investment, carbon plated shoes may be a valuable addition to your gear.

However, they are not essential for success, many runners achieve PRs without them!

Happy running!