The fastest and lightest running shoes on the market: the secret of Tigist Assefa's new world record?

The carbon plate is back in fashion. It seemed that after a few years of real fervor for shoes with a plate, their use was beginning to wane and new very fast alternatives were appearing on the market, but without a plate. But the marathon world record set by Tigist Assefa in Berlin with the Adidas Adizero Adios Pro Evo 1 has changed everything. The shoe with the athlete (it's obvious) can make all the difference. But what makes these shoes so special and what are the different alternatives on the market? Read on and we'll tell you all about it at RUNNEA.

The rise of the carbon plate

The introduction of the carbon plate in running shoes has been one of the most significant technological advances in the history of the sport. Since Nike launched its Vaporfly model with this innovation, the running world has never been the same. But what exactly is a carbon plate and how has it revolutionized running?

What is a carbon plate?

The carbon plate is a thin, rigid sheet made of carbon fiber that is inserted into the midsole of the shoe. This plate acts like a spring, providing greater propulsion and efficiency in each stride. In doing so, it reduces muscle fatigue and allows runners to maintain a faster pace for longer.

Effects on performance

Several scientific studies have shown that carbon plate shoes can improve running economy by 5, which translates into faster times and less physical wear and tear. This has led many elite athletes and popular runners to opt for this type of shoe in their competitions and training.

The controversy

However, the introduction of the carbon plate has also generated some controversy. There are already critical voices arguing that these "super shoes" offer an unfair advantage and call into question the purity of the sport. However, the reality is that technology has always been an integral part of the development of running, from the first spiked shoes to modern track and field.

Diversification of the offer

Following Nikes success, other brands such as Adidas, New Balance, ASICS, HOKA and others have launched their own carbon plate models. Each with its own interpretation and approach, seeking to offer a unique competitive advantage. For example, the Adidas Adizero Adios Pro Evo 1, the shoe that led Tigist Assefa to break the world record, incorporates not only a carbon plate but also an advanced foam that maximizes cushioning and reactivity leaving the shoe at only 138 grams in a size 42 3. Of course, it's priced at 500.

The future

The carbon plate is here to stay, and we are likely to see more innovations in this area in the coming years. From tweaking the design and shape of the plate to combining it with other materials and technologies, the sky is the limit in the search for the perfect running shoe.

The fastest and lightest shoes on the market

If we exclude the new Adidas Adizero Adios Pro Evo 1 from the equation as they are not currently available on the market, we are going to list the fastest and lightest carbon plate running shoes on the market today:

Nike Vaporfly 2

The Nike Vaporfly 2 is another popular choice among elite runners. With its carbon plate and ZoomX foam, these shoes offer a perfect combination of lightweight and cushioning, making them an excellent choice for marathons and other long-distance races.

• Weight: 190 grams
• Drop: 8 mm
• Carbon Plate: Yes

What we like best:

Nike's Vaporfly 2 remains one of the fastest shoes on the market. Its combination of the carbon plate with ZoomX foam makes it an ideal choice for runners looking to break personal records.

Adidas Adizero Adios Pro 3

Following the success of the Adizero Adios Pro Evo 1, Adidas has released the Adizero Adios Pro 3. These shoes incorporate a carbon plate and ultra-lightweight foam that provides exceptional energy return. They are ideal for runners looking for speed and efficiency on long distance runs.

• Weight: 225 grams
• Drop: 8 mm
• Carbon plate: Yes

What we like best:

Adidas' Adizero Adios Pro 3 is a shoe designed for speed. Its carbon plate and Lightstrike Pro foam work together to offer excellent reactivity and energy return. In addition, its upper is breathable and offers a snug but comfortable fit.

New Balance Fuelcell Supercomp Elite v3

One of the standout features of this model is its carbon plate, which integrates seamlessly with the FuelCell foam to provide exceptional energy return and excellent running comfort. This combination allows runners to maintain a fast pace for longer, which is especially useful in competitions and high-intensity training.

• Weight: 198 grams
• Drop: 6 mm
• Carbon plate: Yes

What we like best:

New Balance's Fuelcell Supercomp Elite v3 is a shoe that combines lightness, reactivity and comfort. Its carbon plate and FuelCell foam work in synergy to provide explosive energy return, making it an excellent choice for runners looking to improve their performance over short and long distances.

HOKA Carbon X 3

HOKA has been a revolutionary brand in the running world for its rapid irruption based mainly on maximalism. And in models with carbon plate, its Hoka Carbon X 3 model is no exception. These shoes feature a carbon plate and a special foam that provides excellent energy return, making them ideal for runners looking for speed without sacrificing comfort.

• Weight: 210 grams
• Drop: 5 mm
• Carbon plate: Yes

What we like best:

HOKA's Carbon X 3 offers exceptional cushioning without sacrificing speed. Its maximalist design is perfect for runners looking for comfort over long distances.

ASICS METASPEED Sky

ASICS has entered the race with its METASPEED Sky model, which also incorporates a carbon plate. These shoes are designed to offer a smooth and efficient transition, making them an excellent choice for runners looking to improve their time in long distance races.

• Weight: 199 grams
• Drop: 5 mm
• Carbon Plate: Yes

What we like best:

ASICS' METASPEED Sky stands out for its fit and comfort. Its carbon plate is designed to optimize the stride, making it ideal for marathons and other long-distance races.

Mizuno Wave Rebellion Pro

Mizuno has released its Wave Rebellion Pro model, which combines a carbon plate with its Wave technology to offer exceptional cushioning and energy return. These shoes break new ground in terms of design by eliminating the heel from the last, forcing a midfoot or metatarsal landing. They are ideal for runners with very good running technique who are looking for a versatile option that allows them to reach high speeds.

• Weight: 218 grams
• Drop: 4 mm
• Carbon plate: Yes

What we like most:

the combination of its revolutionary heel-less design along with the carbon plate, make Mizuno's Wave Rebellion Pro a different model to what its competition has to offer. Aimed at runners with good running technique.

Under Armour Flow Velociti Elite

Under Armour has entered the carbon plate game with its Flow Velociti Elite model. These shoes incorporate a carbon plate designed to offer optimal energy return and improve running efficiency. This carbon plate is integrated with Flow cushioning technology to provide a smooth and responsive running experience.

• Weight: 212 grams
• Drop: 8 mm
• Carbon Plate: Yes

What we like best:

The carbon plate in the Velociti Elite Flow not only improves propulsion, but also adds additional structure and stability, allowing for better foot alignment during toe-off. This is especially beneficial for runners looking to improve their running economy and reduce fatigue over longer distances.

Brooks Hyperion Elite 3

Brooks is another brand that has launched shoes designed for speed. Their Hyperion Elite 3 model incorporates a carbon plate and a special foam that provides excellent energy return, making them an excellent choice for runners looking to improve their performance.

• Weight: 210 grams
• Drop: 8 mm
• Carbon plate: Yes

What we liked best:

Brooks' Hyperion Elite 3 offers a balanced combination of cushioning, reactivity and a very attractive design, making it an excellent choice for all types of runners.

Puma Fast-R NITRO Elite

Puma has released its Fast-R NITRO Elite model, which incorporates a carbon plate and a new configuration of its NITRO foam to offer exceptional energy return. These shoes are ideal for runners with efficient running technique who are looking for a lightweight and fast option for long distance running.

• Weight: 200 grams
• Drop: 6 mm
• Carbon Plate: Yes

What we liked best:

The Puma NITRO Elite Fast NITRO Elite is a lightweight shoe with excellent traction and durability, which is a very positive point in this type of shoes. Its design is groundbreaking and is an eye-catcher for the end customer.

Does the carbon plate help a popular runner who runs at paces slower than 4:30 m/km?

This is a question that many popular runners ask themselves: will a shoe with a carbon plate really benefit me if my paces are more moderate? The answer is somewhat complex and depends on several factors, but in general, yes, carbon plate shoes can offer some advantages even at slower paces.

Running economy

One of the main benefits of the carbon plate is the improvement in running economy, that is, the amount of energy you expend to maintain a given pace. Although the percentage improvement can vary, running economy is a crucial factor at any distance and pace. So even if you're not breaking records, improving your running economy will allow you to run longer with less fatigue.

Comfort and cushioning

Carbon plate shoes often also incorporate advanced technologies in the midsole, such as more responsive and cushioned foams. This can result in a different running experience, which is especially beneficial for popular runners looking to minimize impact on joints, muscles and gain some stability.

Factors to consider

However, it is important to keep in mind that these shoes tend to be more expensive and may not be the best choice for all types of training. For example, a leisurely run or recovery workout may not make the most sense for this type of shoes.

Although carbon plate shoes are designed with top-level racing in mind, their benefits are not limited to elite runners. If you're willing to invest in a pair, you're likely to notice some improvements in your performance and comfort, regardless of your pace.