- Carbon-plated shoes improve running efficiency due to their greater stiffness than traditional shoes.
- According to some studies, however, they would alter the biomechanics of the foot and ankle, increasing the risk of injury in amateur runners.
- Using them wisely, alternating them with other models, helps maximize benefits while offsetting cost and potential physical issues.
Carbon plate shoes stand to running world today as flared jeans stood to fashion in the 1970s. An average of 2 out of 3 runners have at least one pair and choose them as their race shoes. But is a nonprofessional runner really able to take advantage of the benefits of these super shoes to achieve his or her personal goals without risking that all this technology will backfire?
The structure of these shoes
What makes these shoes unique is the presence of a carbon fiber plate inside the midsole at different heights and inclinations. Its function is to increase the stiffness of the shoe to simulate a spring effect. The result is less energy dissipation with each stride resulting in a more efficient and therefore potentially faster ride. The type and amount of foam placed above and below the plate, depending on the various models, cushions impacts by providing that amount of cushioning that reduces the overall stress on the body.
These shoes have been and still are the secret weapon of so many professional athletes who continue to break record after record in so many races. But if these shoes have succeeded in making a difference for them, is the same true for amateur athletes? Even those who don’t run at a high level may be able to reap the benefits of super shoes while making the economic investment pay off given their ever-increasing price?
In describing their structure, their advantages and benefits have emerged. However, the possible disadvantages and contraindications of misusing or not using these shoes properly should also be considered.
The possible disadvantages
There are some studies showing that carbon plate shoes alter the movement of the foot and ankle during running. A 2022 study found that on a sample of 15 trained male runners completed a 10K close to their lactate threshold, their running biomechanics changed, potentially increasing injury risk based on each runner’s physical structure.
Another 2024 study conducted on a small number of women confirmed that the presence of a rigid plate reduces the work of certain joints in the foot and ankle, regardless of the type of support, raising further questions about possible injuries.
Another aspect to take into consideration, besides the high price, is that they tend to wear out faster than traditional training shoes. For this reason and because of possible risk factors, it would always be best to use them only in certain workouts and races, alternating them with other models, both to make them last longer but also to give the body a chance to adapt to a new, stiffer shoe, learn how to use it and use it to its advantage, preventing it from doing you more harm than good.
Using carbon plate shoes with awareness can allow you to take advantage of their benefits while minimizing potential risks.
(Via Training Peaks)