Carbon-Plated Running Shoes - Key Benefits of Super Shoes

September 17, 2024

With the post-Sydney marathon buzz still alive, and the Melbourne Marathon (and many other major Australian road races) coming up very soon, you might find yourself asking the question – do I need to buy a carbon plated super shoe? An elite, carbon-plated running shoe does improve performance, there is no denying that. However, whether you need a super shoe or not, and which super shoe you need, is a little more complicated.

Every runner has different goals when taking on a big challenge such as a marathon or half marathon. Some are looking to win or podium, some are looking to break a major milestone like a sub-3-hour marathon, others are looking to beat their previous best, and many have the sole focus of finishing the race. Each goal is admirable, and each one will require a different strategy in terms of training, nutrition, gear… and running shoe!

At the Runners Shop, our mission is to help runners find the perfect shoe to achieve their running aspirations. In this blog, we will detail how a high-performance, carbon-plated shoe might be exactly what you’re looking for in your training and racing, and what the genuine benefits are.

What is the Purpose of a Carbon Plate in a Shoe?

Carbon plated running shoes are best used to run fluid and fast, particularly when racing. Of course, ‘fast’ is relative, but when you hit a natural cadence, with a nice pop to your stride, that is when these shoes come alive. Whether you’re running a 5k, 10k, half-marathon, or marathon – there is super shoe out there that will help to make your running feel faster and more effortless. Some of the genuine benefits of carbon plated running shoes include:

1. Improving Running Efficiency

Embedded within the midsole of the shoe, the carbon fibre plate provides an efficient energy return that helps you maintain a steady, consistent pace with less effort than a classic, non-plated running shoe.

2. Pace, Propulsion, and Responsiveness

With every stride, you will feel the shoe propel you forward and provide a great ‘pop’ off the ground with every step. In turn, this will help you to run a slightly faster pace, with the same effort.

3. Reducing Energy Loss and Fatigue

Particularly when running a half-marathon or marathon, a carbon plated shoe will help to reduce energy loss, fatigue, and the effects of the race on the body – mainly due to the improved running efficiency.

4. Stability

Typically, carbon plated shoes like the Nike Vaporfly Next % 3, the Asics Metaspeed Sky Paris or Saucony Endorphin Elite are designed using the lightest foam possible. For this reason, the carbon fibre plate will add some stability to the shoe, while maintaining that smooth and responsive feel that runners crave.

What Distances are Carbon Plated Shoes Best Used for?

Carbon plated running shoes can be used for any distance on the road - from 5k to 100k, and beyond. While the distance of the race might affect which super shoe you choose, using a carbon plated shoe will improve performance for all distances.

The Different Types of Carbon Plated Shoes

In 2024, it is very exciting to see the innovation from brands as they continue to create more options for runners, and further segment their collections to provide more sophisticated, and intricate shoe rotations. It is an incredible time in the industry for people who love to run and dive deep into the tech and the nuances of different shoes.

In addition to a plethora of supportive and neutral daily trainers out there (where we have already seen immense innovation), brands often have a ‘super trainer’ in the mix (more on that later), and multiple carbon plated race shoes. If we look at Nike as an example - as they are often the pioneers in running technology - they have more than 3 different carbon plated shoes on their roster, and they market them as follows:

1. Zoom Fly 5: A ‘super trainer’ that is great for long runs, tempo runs, and interval training. Can also be used as a max cushion race shoe.

2. Vaporfly Next % 3: Best used for 5k, 10k, or half-marathon races and key workouts or sessions. Can also be used as marathon shoe if you enjoy the fit, feel, and lightweight design.

3. Alphafly Next % 3: THE marathon shoe. The Alphafly 1 was designed for Eliud Kipchoge to run a sub-hour 2-hour marathon, and since then this shoe has become synonymous with marathon running. If you go to any major marathon around the world, you will be sure to see illuminous yellow and pink lighting up the tarmac, and hear the distinctive sound of the ZoomX bubble bouncing off the ground all around you. Of course, the Alphafly can also be used for running ‘shorter’ races like the 5k, 10k, or half-marathon too.

Carbon Plated Shoes for Ultra Running:

The benefits of carbon plated shoes do not stop at the marathon distance. As we mentioned, a super shoe will improve running efficiency, increase responsiveness, and reduce energy loss. If you’re brave enough to take on a 50K, 100K, or 100 mile run on the road – you’ll be thankful to have that extra pop and propulsion in the race.

In 2021, HOKA famously launched their new Carbon X2 in conjunction with the great Jim Walmsley, as part of his 100km world record attempt. Unfortunately, Walmsley agonisingly missed the world record by 11 seconds in a time of 06:09:25, but did grab himself the American record in the process.

While the ultimate world record goal was not achieved – HOKA put on a great spectacle, executed an excellent marketing campaign during a difficult time with Covid-19, and helped to further enhance the credibility of carbon-plated shoes in Ultra running.

Walmsley ran a mind-blowing 3:42 per/km for the 100km and was incredibly consistent throughout. While the achievement is all down to the impressive hard work and grit of Walmsley himself, the HOKA Carbon X2 undoubtedly gave him a little help to maintain his pace along the way, especially deep into those last few kilometers.

Do Carbon Plated Shoes Help for Trail Running?

This is an exciting area in the running world, and it feels like we have only scratched the surface in terms of what is possible with carbon plated shoes on the trails. We have seen impressive innovation in road running, track and field, and we cannot wait to see what the biggest running brands have coming down the trails in the coming years.

So far, the Nike ZoomX Ultrafly has been a stand out carbon plated trail shoe in recent years, but there is definitely more that needs to be done to make these shoes more mainstream and common choice for every day trail and ultra heroes. The recent launch of the HOKA Tecton X3 and the ASICS Metaspeed Fujitrail provides a lot to be excited about, and we can’t wait to see how trail runners, and other brands react to these shoes.

Using Your Road Running Super Shoe on the Trails

A trend we are starting to see in professional trail and ultra running is athletes using their carbon plated road shoes on the trails, to provide extra responsiveness and help them to glide along the trails. At the 2024 Tarawera 102k by UTMB in Rotorua, New Zealand, Kiwi ultra machine Daniel Jones (then sponsored by ASICS) wore his Metaspeed Sky+ for over 75% of the race and absolutely cruised to victory in 7:46:42.

Tarawera is a famously runnable ultra compared to races like UTMB, CCC, or UTA100 here in the Blue Mountains – so in this performance, Jones showed everyone that on the right course, your carbon plated shoe will help on trails. In his post-race interview, he mentioned finding a fluid pace on the trails and how he enjoyed rolling in the flat finish to Roturua, with the Metaspeeds helping to bounce him along.

Hopefully carbon plated trail shoes like the Nike Ultrafly, HOKA Tecton X3, and ASICS Metaspeed Fujitrail will create a path for shoes with the grip and durability of a trail shoe, but the pop and propulsion of a super shoe to really take off.

Should I Train in a Carbon Plated Shoe?

Running in a carbon plated shoe feels amazing. So, naturally we often get asked “can I wear my carbon plated shoe for every run?” Sadly, the answer is no.

While these shoes have multiple benefits, they do not last as long as your daily trainer, or non-plated shoes will. Typically, this is because of the incredibly light foam used in the shoe. So, if you start to use this shoe for every run, it will soon be worn out, and you won’t get that responsiveness you are looking for on race day, or for your big training runs.

More importantly, relying exclusively on a carbon plated shoe can potentially neglect your running mechanics and even increase the risk of injury. Running in your daily trainer or standard running shoe will help to strengthen the muscles in your legs (along with strength work and mobility of course). However, solely using a carbon plated shoe won’t create those same strength adaptations, and consequently can lead to overloading and stress, particularly in the lower legs.

Instead, use carbon-plated shoes strategically for key workouts and races, and incorporate more traditional, versatile, and flexible shoes into your rotation. If you’re looking for something similar to your nice and bouncy daily trainer, but with more propulsion – that’s where a ‘super trainer’ comes into play.

The Role of ‘Super Trainers’ in your Shoe Rotation

A lot of runners love that fast and fluid feeling of a super-shoe, and they find it difficult to go back to their non-plated, daily trainer after trying one. It can be tough, even the most responsive and smooth daily trainer - like the ASICS Novablast 4 - can feel a little slow compared to your carbon plated race shoe. To solve this ‘problem,’ and reduce the gap between race shoe and daily trainer, carbon-plate and non-plated shoes, the biggest running brands now include what is called a ‘super trainer’ into their mix of shoes.

The availability of super trainers is one of the most exciting revelations in modern running. To have a shoe that provides a similar pop and propulsion to a super shoe, but with more durability and flexibility is incredible.

The Saucony Endorphin Speed 4 - A Very Super Trainer

For a long time, the Saucony Endorphin Speed has been a stand out shoe in this arena, and is highly regarded by runners around the world as the perfect training shoe, and an excellent race shoe.

Whether you’re doing longer 1k or 2k reps, fartlek workouts, or marathon specific training – this versatile shoe can do it all. Furthermore, the Endorphin Speed 4 is ideal for short and sharp speed sessions, long runs, and even for racing. The combination of Saucony’s lightweight and bouncy PWRRUN PB foam, and the nylon plate embedded within the midsole, creates a propulsive and responsive ride that makes you want to just keep going and going.

With the popularity of the Saucony Endorphin Speed, we have seen many other brands improve their own super trainers, and the quality within the market continues to grow and grow.

Do I need a Carbon Plated Shoe?

So, that leaves us with the big question – do you need a carbon plated shoe? In short, you do not need one, but it will absolutely help if you’re looking for an extra kick on race day, or in your biggest workouts.

For every runner, your daily trainer is your bread and butter. You need a good quality shoe, that is comfortable, durable, and provides a smooth ride during your weekly training. However, when you want to take your training and racing to the next level, a carbon plated super shoe will provide you with a more efficient, propulsive, and responsive experience, and you’ll find it very hard to ever look back.

If you find the idea of a carbon plated shoe a bit daunting or too excessive for you, opting for a super trainer like the Saucony Endorphin Speed 4, HOKA Mach X2, ASICS Superblast, Nike ZoomX Streakfly, or Brooks Hyperion might be exactly what you need.

If you’re trying to decide on the best race shoe for you, take a look at our full collection of carbon plated shoes and super trainers below, and why not come into our Sydney or Central Coast stores to try them on for yourself.

Happy training and happy racing!

Carbon Plated Shoes

Super Trainers:

As we discussed before, the role of ‘super trainers’ has become one of the fastest growing trends, and most impressive areas of innovation by many brands – particularly if you look at what Saucony have done with the Endorphin Speed series, and Asics with the Superblast series.

Below are some of the best super trainers you can add into your rotation, if you really want to dial in your training and take your upcoming block to the next level.