The fitness industry is more diverse than ever before.
Sports like Padel, boxing, CrossFit and Hyrox have become increasingly accessible. Yet, even with the sheer quantity of heart rate-raising options, running still takes the top spot in convenience.
A solid pair of trainers is all you need to start. Then it’s just a case of putting one foot in front of the other. Start slow, build it up and you’ll be smashing those 5ks in no time.
But beyond just simply improving your cardiovascular fitness levels, running has so many benefits. That endorphin-giving runners high is a huge stress reducer, while spending more time in the great outdoors has been proven advantageous for mental health. There are also weight loss associations, a reduction in anxiety and an improvement in confidence. It’s a wonder why more people aren’t lacing up their sneaks and pounding the pavements.
To get you well on your way to running success, it is important to find footwear that will support your feet – otherwise, you’re increasing the risk of injury. You need to look at cushioning, weight and stability to ensure that you’re getting the most out of your shoes of choice for that balance of security and speed.
When you’re looking to shave precious seconds off your PB, carbon plate running shoes may be the solution. The models, worn by world record breakers, have seen their fair share of controversy with concerns raised about giving athletes an unfair advantage.
We reached out to Ben Mounsey from SportsShoes.com, a trail, fell and mountain runner with over 30 years of running experience to find out if these trainers need to be added to your running arsenal.
How much faster are carbon plate running shoes?
“Carbon plated running shoes, more commonly referred to as 'super shoes', undoubtedly improve performance”, he says with no shadow of a doubt. “There is some debate as to how much difference they make, but an independent study published in 2022 by Associate Professor Dustin Joubert of Stephen F. Austin State University showed that on average, carbon-plated shoes increased the running economy of the athletes by around 2.5 per cent”.
However, Mounsey stresses that “It all depends on the person wearing them - how fast they are running and what kind of runner they are. In essence, the more speed and power you can put through the shoe, the greater the return. So, there is more benefit to an elite performer wearing carbon plate shoes compared to a slower paced runner”.
Are carbon plate running shoes legal?
In short, yes. “Carbon plate running shoes are entirely legal”, the running expert confirms. “But are limited to a single rigid plate. There are some 'super shoes' deemed illegal for elite competition by World Athletics, but this is based on the stack height (size of the midsole), which must be 40mm or less”.
Are carbon plate running shoes worth it?
“They are designed for elite athletes who are looking to find those few extra seconds in a race, marginal gains in order to break records”, reveals Mounsey. “The time savings that can be made from wearing them can be offset by the lack of cushioning or support they may offer. For example, someone running a 4-hour + marathon will likely be more comfortable wearing their everyday mileage shoes. So, it really depends on the person wearing them - how much you are willing to pay, what you want to achieve and whether or not they are suitable for your needs”.
How do carbon plate running shoes work?
He breaks it down: “Most running shoes now feature plate technology sandwiched somewhere inside the midsole. These plates are usually made from rigid plastic or carbon fibre and their purpose is to enhance performance and running efficiency.
“They provide propulsion for increased speed and energy return, plus stability and protection. The shape of plates differs in both road and trail shoes. For road, they usually run 3/4 to full length as a single piece of rigid material, whereas in trail shoes they are more commonly fork-shaped to allow them to flex as you move on uneven terrain for stability”.
How long does carbon plate running shoes last?
“Carbon-plated race shoes, if used for everyday training, are generally less durable and will wear out more quickly than regular shoes”, Mounsey explains. “This is because they are built with lightweight materials to complement speed, e.g. ultra-thin breathable mesh uppers and super soft lightweight midsole foam, which is likely to degrade and deform at a faster rate than that used in everyday models.
“For example, the new adidas Adizero Pro Evo 1, worn by Ethiopian runner Tigst Assefa when she set the women's marathon world record of 2:11:53 in Berlin last year, is the lightest and most expensive super shoe in the world, but is marketed as a single-use shoe. Retailing at a whopping £450, it's a considerable investment. So, remember that enhanced performance comes at a price and you should expect to pay more money for fewer miles”.
Shop the best carbon plate running shoes below
Nike Alphafly 3 Road Racing Shoes
A shoe you’ll spot on the feet of marathon runners from Boston to Tokyo, the Alphafly is one of the most popular speed silhouettes for distance aficionados. Not only is the lime green colourway striking to ensure you are spotted by your supporters, but it is one of the most advanced models on the market – especially when it comes to the Alphafly 3.
This is the lightest in the collection to date yet is powered by two Air Zoom units for greater propulsion with each step. This is enhanced by the inclusion of the carbon fibre plate and the ZoomX foam midsole. Bouncy, supportive and stable – this shoe is the full package.
Buy now £285.00, Nike
Nike Vaporfly 3 Road Racing Shoes
While you will find the Vaporfly 3 in the same eye-popping neon green hue as the Alphafly, there is the added white colourway that is made for those who prefer a more minimal aesthetic. Much like its contemporary, it is designed for racing but is a more all-rounder for lesser distances, while also suiting those 26.2 miles and above.
Heading out on a 5k? This shoe has you covered. Looking to up the ante with a 10k? It’s just as good to help you achieve those PBs. There is a carbon plate that runs the full length of the shoe to encourage greater energy return, responsive ZoomX foam and an emphasis on weight. In terms of the latter, the Vaporfly 3 strips the material back to just the essentials so you’re light on your feet but not at the expense of durability.
Buy now £239.99, Nike
New Balance FuelCell SuperComp Elite v4 Shoes
New Balance is another favourite for distance running and the FuelCell SC Elite v4 is often reserved for important race days to shave off those precious seconds when the competition is fierce. The named FuelCell technology is at the heart of the model, bringing propulsion to the table with the carbon fibre plate that powers it.
This has been inputted in such a way as to minimise weight and as such is extremely thin to ensure that you are not weighed down with each stride. Alongside tactically placed midsole voids, the carbon fibre technology encourages an increase in energy return. The souped-up sole optimises cushioning and is set in a rocker-style design.
Buy now £260.00, New Balance
Adidas Adizero Prime X 2 Strung
In four versatile colourways, the Prime X 2 Strung is not for wallflowers. Even the black design is given additional intrigue with its abstract illustration. It’s playful but more importantly, practical with performance-enhancing features to give you the upper edge.
This is namely through not one but three layers of Adidas’ Lightstrike Pro cushioning technology that give a whopping 50mm of height, bringing energy return and a spring in your step. The upper is made from a breathable but supportive specialised material, while the outsole is courtesy of Continental (like the tyres) for improved grip.
Buy now £249.99, Adidas
Adidas Adizero Adios Pro 3
The quality of the Adizero Adios Pro 3 is what has earned the silhouette its stellar reputation among athletes. They are kitted out with what the brand refers to as ENERGYRODS 2.0. These carbon-infused enhancements put a speed element into each stride.
Affixed alongside LIGHTSTRIKE Pro, a cushioning foam, they are designed to combat fatigue by helping you maintain energy as you rack up the mileage. A tracked outside made from the thinnest possible rubber layer gives the shoe versatility on all terrain – be it the track or the road and in rain or shine.
Buy now £219.99, Adidas
Altra Vanish Carbon Man
Incorporate this shoe in your race day arsenal to go full steam ahead in your next race. The Vanish Carbon Man is the first shoe from Altra that includes carbon in its composition and sets it alongside high-performance features like a breathable mesh, high cushioning thanks to the brand’s trademarked EGO midsole and EVA Foam and a rocker silhouette.
For long distances, it provides impressive energy return until the finish line, giving more spring and support in equal measure.
Buy now £165.00, Altra
Hoka Rocket X 2 Running Shoes
Hoka is renowned for its use of cushioning and the Rocket silhouette is no different. What sets it apart from the rest of the label’s beloved range is the addition of carbon into the makeup. With approval from the World Athletics, it makes for a breathable, lightweight race day design that has speed, cushioning and support.
The mesh upper locks the feet in place, while the newly enhanced carbon fibre plate drives you further and faster. The rocker motion supports natural movement to have a toe-off effect with each stride. All that and it stays lightweight at 236g.
Buy now £219.99, Hoka
Saucony Endorphin Pro 4 Running Shoes
At not much over 200g, this is one of the lightest running shoes in this roundup. Saucony has worked its magic to offer such a lightweight shoe that punches far above its weight in terms of features. The trainer is complete with a carbon-fibre plate along the full length of its silhouette, providing that much-desired driving force. But that’s not all.
You can also maximise the benefits of an outsole with carbon rubber, an ultra-thin material that optimises stability, especially when paired with a chevron design as it is in the Endorphin Pro 4.
Buy now £229.99, Sports Shoes
Asics MAGIC SPEED 3
Asics is constantly evolving its sneaker collection with the MAGIC SPEED made for racing. This is on account of the plush cushioning that you’ll find that balances stability and softens the impact on your precious joints. Buried within the advanced technology is a full-length carbon plate that makes each stride a smoother experience and pushes you that extra bit closer to bettering your personal best.
A bouncy feeling is maintained with layers of the label’s BLAST Plus cushioning, while you can be content in the knowledge that your running trainer is crafted from recycled materials and with a process that uses less carbon emissions and water.
Buy now £160.00, Asics
