Here's how much you can improve your performance by running with carbon plate running shoes

In the world of track and field racing, every second counts. Runners of all levels are constantly looking for ways to improve their personal bests. One of the most revolutionary innovations in running shoes in recent years has undoubtedly been carbon fiber plate shoes. But how much can they really help us improve our personal bests? At RUNNEA, we dive into the science and data behind this technology to answer this question.

The science behind carbon plate shoes

The study Impact of advanced footwear technology on critical speed and performance in elite runners conducted by Spanish researchers, including former athlete Arturo Casado, aimed to test whether there really is an improvement in the performance of runners. The study is based on elite runners, so it is true that it would not be the most advisable to extrapolate the results to the bulk of the running peloton. But at least it will serve as a guide for casual runners. To carry it out, they analysed the records in 10k and half marathon of 11 athletes, both in the era before the appearance of the plate, as well as after its inclusion in the shoes. Six of them used shoes with a carbon fiber plate in this new era, while 5 others continued to use shoes without the most advanced technology on the market, opting for more classic or traditional models.

The authors have been able to confirm that there really is an increase in critical speed in athletes who have participated in competitions with carbon plate shoes, which in turn is reflected in an improvement in performance (better marks). Specifically, an improvement of 3.31% in critical speed was observed in those who ran with carbon plate shoes. In contrast, hardly any progress was observed in athletes who continued to use conventional models, whose marks stayed the same as in the pre-plate era.

Although it has become clear that using carbon fiber plate running shoes in competition is a factor that really helps to improve performance, we must keep in mind that this is not going to be the case for all runners. The vast majority of this type of shoes is designed and intended to be used by elite, high-performance or high-level athletes. In fact, as mentioned, the study itself is based on professional runners.

If you have a 10k time of 50 minutes, a 3.31% improvement on your time would mean running the 10 kilometres in 48:21. If for example your marathon time is 3 hours 30 minutes, the improvement would be about 7 minutes (3 hours and 23 minutes).

Are all carbon plate shoes the same?

Not all carbon plate shoes are the same. Each brand has its own technology and design, and choosing the right shoes can depend on several factors, including the type of runner, the distance to be run, and the running surface. Some of the fastest carbon plate shoes, based on results from the world's top marathons and half marathons, include the Nike Vaporfly Next%, the adidas Adizero Pro and Saucony Endorphin Pro, New Balance Fuelcell Supercomp Elite or Asics Metaspeed Sky.

Research about the impact of Nike Vaporfly Next% 2

Another recent study conducted by Spanish scientists, Effects of the Nike ZoomX Vaporfly Next% 2 shoe on long-interval training performance, kinematics, neuromuscular parameters, running power and fatigue, revealed that Nike Vaporfly 2 shoes improved performance in long sets with similar power, heart rate and neuromuscular fatigue, and reduced perceived subjective muscle soreness compared to regular training shoes.

Our favourite carbon plate shoes

If you're considering investing in carbon fiber plate shoes, you may want to consider those that have been worn by winners of major marathons and half marathons. Here's a look at some of the fastest shoes based on their podium finishes:

Nike Vaporfly 3: This shoe has been extremely popular among elite runners and has been worn by several major marathon winners, including Eliud Kipchoge when he broke the world record at the Berlin Marathon.

Adidas Adizero Adios Pro 3: Worn by Peres Jepchirchir when he set a new world record in the half marathon in Prague, this shoe is known for its responsiveness and excellent traction.

ASICS Metaspeed Sky +: One of the fastest running shoes at the moment. The combination of its foams with the carbon plate and a very marked differential geometry make it one of RUNNEA's staff's favourite shoes with carbon plate.

New Balance FuelCell RC Elite 3: With a combination of cushioning and responsiveness, this shoe has been a popular choice among elite runners in marathons and half marathons. Success, comfort and speed.

Are carbon plate shoes suitable for casual runners?

Carbon plate shoes were initially designed for elite runners looking to improve their times. However, that doesn't mean that we recreational runners can't benefit from them. In fact, the improved running economy and reduced fatigue offered by these shoes can be beneficial to runners of all levels. However, it is important to keep in mind that these shoes may not be suitable for all runners, and it is advisable to try them out and adapt to them before using them in a race.

The best running shoes with a carbon plate

What happens if I only use carbon plate shoes?

Using only carbon plate shoes may not be the best option for all runners. These shoes are designed for speed and efficiency, but may not offer the same level of support and stability as traditional running shoes. Therefore, it is advisable to alternate between different types of shoes for different types of training and racing.

How do carbon plate shoes work?

Carbon plate shoes work because of a combination of factors. It's not just the carbon plate that improves performance, but also the construction of the shoe and the ultra-lightweight material used in the midsole. The carbon plate itself helps provide increased propulsion and response, but without a proper midsole and well-designed shoe construction, the carbon plate would not be as effective.

Are carbon plate shoes only for elite runners?

Although carbon plate shoes have become popular because of their use by elite runners, they are not exclusive to them. In fact, these shoes can be beneficial for recreational runners as well. Shoes brands are working to adapt this technology to a wider range of runners, not just elite athletes. For example, the HOKA brand has worked to adapt carbon plate technology to the needs of more casual runners, providing structure and features to suit a wider range of runners.

What does the future hold for carbon plate shoes?

The future of carbon plate shoes looks promising. Shoes brands are continually innovating and looking for ways to further improve runners' performance. While the carbon plate has been a significant innovation, brands are not stopping there. They are exploring new technologies and materials, such as new foams and rubbers, sole designs, higher weights, and more, all with the common goal of improving runner performance.