- Carbon fiber plate shoes improve running efficiency, saving energy and reducing the risk of injury.
- They also have that some disadvantages: they are stiff, can cause foot/ankle injuries, alter biomechanics, and are expensive compared to traditional shoes.
- Introduce them gradually, using them in specific workouts, listening to your body, and alternating them with traditional shoes to reduce risk.
Unlessyou’ve been living on the moon for the past 6 years, you’ve certainly heard of carbon fiber plate shoes.
If you read Runlovers, it is impossible for you not to know what we are talking about.
Carbon (for short, for “plate-in-carbon-fiber”) is the most talked-about innovation in the world of running shoes because it unquestionably gives those who use them an advantage, thanks to the mechanical properties of the material and the elastic response they can give to your run.
The fact is that these effects are more or less noticeable, depending on the type of runner and his or her preparation.
So not everyone has the same benefits, so much so that it leads many to wonder what and how much benefit they would give, but more importantly whether they really serve.
Added to this is the fact that their cost is high on average, so much so that it leads many who would like to use them to ask themselves, “But is it really worth it?”
The improvement of efficiency
One of the main benefits that carbon gives is improved efficiency of the athletic gesture: in fact, by contributing to the mechanics, it allows less load on the muscular system, saving energy and thus prolonging endurance. Result? You get less tired and can prolong athletic effort.
How does carbon manage to save your energy?
By recovering and returning it: every step you take during a run involves a loss of energy.
When your feet touch the ground, the energy you generate is not all used for forward motion.
Some of it goes wasted. The result? You get tired earlier, you recover slower, and you may not meet your goals.
And if you accumulate fatigue, you risk injury, especially when you’re trying to increase your mileage or shorten your times.
Carbon plate shoes, in other words, combining a carbon fiber plate with innovative compounds, are designed to reduce energy loss and improve your running economy.
The “super shoes” create a spring effect, thanks to their stiff plate, which propels you forward with every step.
This means you use less energy to maintain the same pace, and your body wastes less energy moving and running because of the improved cushioning.
With less impact on joints and muscles, recovery times are reduced, and in theory you might be able to increase your mileage without becoming overly tired (and without exposing yourself to injury, too).
To sum up, the main qualities of these shoes is that they improve your running efficiency, save you energy, and thus also expose you to fewer injuries.
Not bad, you might say.
But
On paper their contribution is indeed that.
But don’t rush (literally) now to buy a pair of carbon plate shoes.
Consider the downsides first, too, because they have some, too.
- Stiffness and potential injury: While the carbon plate improves efficiency, it also makes the shoe stiffer.
This stiffness can shift some of the stress to the foot and ankle, increasing the risk of injury in these areas.
Some studies suggest that this change in biomechanics can lead to excessive stress on the navicular bone, a particularly vulnerable area for runners. - Altered cadence and biomechanics: Carbon plate shoes also affect your stride.
They can reduce cadence (the number of steps per minute) and increase the time you are suspended in the air (because they push you higher than a “normal” shoe), changing the way your body interacts with the ground.
These changes can put different loads on your joints, which may not be ideal for all runners. - Cost and durability: Next, let’s not forget the cost.
Carbon plate shoes are significantly more expensive than traditional running shoes, and they also tend to have less durability.
Most models are designed to be used in races or during quality training, and not as everyday shoes.
How to make the most of carbon plate shoes?
If you decide to try “super shoes,” there are some tips for getting the most out of them without running into problems:
- Use them sparingly: don’t use them right away and for every workout.
Introduce them gradually into your running sessions, allowing your body to adapt. - Use them for specific workouts: carbon plate shoes are ideal for speed sessions or races, but alternate them with more traditional shoes to reduce the risk of injury.
- Listen to your body: if you feel unusual pain or discomfort, pay attention.
Transitioning to these shoes can take time, and your body may need to adjust. - Rotate shoes: alternate different types of shoes throughout the week to avoid overloading and maintain good biomechanical balance.
More and more for everyone, but not yet
We conclude with a consideration.
Carbon technology is now widespread.
The more products adopt a new technology, the more its cost is likely to decrease, also lowering the threshold for access.
More and more people, in other words, will be able to use the same technology at lower prices.
While the cost of flagship models has remained high (even reaching more than 300 euros for some brands), many intermediate models have costs that differ little from the higher ones but without the carbon.
This is a good opportunity to try models that are perhaps more domesticated and more suitable for the average runner.
And to enjoy the benefits of carbon, while also knowing how to use it to maximize the positive effects and minimize the non-negative but more problematic ones.
(Via Training Peaks)