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The evolution of the way we train, as well as the technology used both in data analysis and in the development of new products and materials is an evident fact in the world of running. Although in the first instance these advances were more visible and applied to elite athletics, we can affirm that nowadays the popular runner has almost the same access as a high performance runner in terms of training methods, analysis programs and running equipment.
Among the many innovations that our favorite sport has undergone, the inclusion of the carbon fiber plate in running shoes has been a turning point. Behind the strong marketing campaign of the various brands, there is also the analysis of the possible increase in performance through the use of this type of footwear, both by the engineers of the models themselves and by experts in the discipline. Whether there is controversy or not, what has become clear is that in recent years there has been a general trend towards setting new world records.
Many researchers have tried to study whether the use of carbon shoes really causes an improvement in performance or whether it is a sum of factors that allude to the evolution of training factors and the influence of environmental factors: improvement in quality of life, increase in life expectancy...
As you would expect, at RUNNEA, as well as keeping up to date with all the latest news on sports equipment, we keep an eye on the latest research into training and shoes. Here we bring you a very recent study that is sure to answer some of your questions.
We analyze the influence of the carbon plate in a recent study.
A scientific article published a few days ago and in which have collaborated such illustrious faces as our friends and doctors in Science of Physical Activity and Sport Arturo Caso and Jordan Santos, have analyzed the influence of inclusion of advanced technology in the shoes, as it can not be otherwise, through the incorporation of the carbon fiber plate. The study called "Impact of advanced footwear technology on critical speed and performance in elite runners" has pursued the purpose of checking whether there really is an improvement in the performance of runners.
The first thing to note is that the study is based on elite runners, so it would not be advisable to extrapolate the results to the bulk of the running peloton. To carry it out, they analyzed the records in 10k and half marathon of 11 subjects, both in the era prior to the appearance of the plate, and after its inclusion in the shoes. Six of them used a shoe 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.
To investigate the possible effect, they took as a reference the athletes' critical speed , which represents the highest exercise intensity that can be maintained by oxidative phosphorylation. In other words, the obtaining of energy by aerobic means through glycogen and fats. Well, the authors have been able to confirm what was expected and predicted. 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 improved performance (better marks). Specifically, an improvement of the 3 was observed .31%. In contrast, in athletes who continued to use conventional models hardly any progress was observed, performing similar marks as in the pre-plate era.
Performance improvement yes, but not in all runners.
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 it is not going to be the same for all runners. The vast majority of this type of shoes is designed and intended for use by elite, high performance or high level athletic athletes. In fact, as we have mentioned, the study itself is based on professional runners.
Therefore, we should not think that shoes with a plate will help us to improve our times directly and instantly. Maybe, but maybe not. What we cannot allow is to look for alternative ways to improve our performance if we are not really dedicating enough time to the training itself. Once a correct physical preparation has been carried out , consciously and adapted to the specific objective of each runner, we can consider whether shoes of this type are going to bring us any kind of added benefit.
In this aspect, running experience, running technique and, especially, the pace at which we run will be decisive. In addition, it is important to know that although it is said that this type of model reduces muscle fatigue, they are very demanding shoes that require a lot of work from the Achilles tendon and the triceps suralis (calf and soleus) as they push you to step with the front part of the foot. And the truth is that most people are not prepared or used to it.
Generally speaking, it doesn't make much sense to buy and wear a model with carbon for running paces above 4:15-4:30 min/km.
In summary, we recommend that before you take out your wallet and buy any shoe with a carbon fiber plate, you should analyze if they are really for you. Nowadays we are fortunate to be able to buy a multitude of models that can help us maximize our performance without the need to include a plate in the midsole. New compounds, foams and improved materials in the construction of the structure of the shoes have advanced in such a way that any shoe is competitive today. So don't get carried away by fashion and think about what's right for you.
Reference article:
Víctor Rodrigo-Carranza, Fernando González-Mohíno, Arturo Casado, Jordan Santos-Concejero, Miguel Ángel Galán-Rioja & José María González-Ravé (2023). Impact of advanced footwear technology on critical speed and performance in elite runners. Footwear Science. 10.1080/19424280.2022.2164624
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