Why Carbon Fiber Plated Running Shoes Are So Popular

It seems that every other model released in 2023 has a carbon fiber plate. Whether the shoe is for race day or daily training, brands are stuffing plates in pretty much everything—even walking shoes (looking at you, Hoka…). In this article, we've broken down what makes carbon-plated running shoes so desirable right now and some risks and considerations of running in plated shoes.

What Does a Carbon Fiber Plate Do in Running Shoes?

Paired with the right type of foam, a carbon fiber plate provides a shoe with the rigidity and pop necessary to make running at speed more efficient. Carbon fiber is a lightweight, stiff material, the perfect qualities for enhancing a shoe's race-ready capabilities. Whereas traditional racing flats relied purely on their light weight to assist runners on race day, modern super shoes pair a lightweight form with the functional benefits of buoyant foam and responsive carbon plates.

Carbon fiber plates are placed in the middle of a shoe's midsole foam, so there is a layer of foam between the plate and the ground and another layer of foam between the plate and the runner's foot. Plates come in various shapes and sizes depending on the mission of the running shoe they're in. In race day shoes, plates are commonly given a swooping shape that mimics the curvature of a foot with toes pointing slightly upward. Here are three key benefits to carbon-plated running shoes.

1. Better Energy Return

Energy return is the runner's term of art for bounciness—i.e., a shoe with high energy return has more propulsive qualities than a shoe with low energy return. A carbon fiber plate helps increase energy return because it stores and rapidly releases energy during each stride. When you land, the plate gets loaded with your weight and converts your kinetic energy into potential energy for your next stride, releasing and propelling you forward when you pick up your foot. Without the carbon fiber plate, some of the downward energy you put into the ground on each stride is absorbed by the shoe's midsole foam rather than given back to you.

2. Increased Stabilization & Toe-Off

In race day shoes, carbon fiber plates stabilize the foot to help with toe-off, i.e., the acceleration of a runner's shoe from contacting the ground in a parallel position to springing into the next stride. Plates, due to their rigidity, keep the foot and toes straight, which channels the downward force into forward motion. A shoe's rocker geometry can also enhance the toe-off experience.

3. Reduced Fatigue

The carbon fiber plate's contributions to energy return and foot stability combine to make an efficient running package. This reduces the energy expended on each step, which can add up over the course of a long race like a half marathon or marathon. This is why it may feel easier to run at your race pace in a carbon fiber shoe than your non-plated daily trainer—you're likely using less effort to run at the same speed.

Who Can Benefit from a Carbon-Plated Running Shoe?

Studies have shown that both advanced runners and beginner runners can benefit from running in carbon-plated shoes. One study from 2021 conducted by researchers at Stephen F. Austin University showed that most of the mainstream carbon fiber plated shoe models on the market that year helped advanced runners (12 male athletes who ran a 5k in around 16 minutes) run faster and more efficiently than they could in a traditional racing flat. More recent studies like "The Effect Of Carbon-Plated Running Shoes On Performance" published by Kyle M. Edgar from the University of North Carolina (download link) have found that midsole foam may also play a factor in this shoe—i.e., it's not just the plate.

Researchers have also found that carbon-plated shoes can improve speed and power in recreational runners. A 2022 study published in the International Journal of Sports Medicine tested 30 recreational runners in Nike and Adidas carbon fiber shoes found that the Nikes improved power and speed in a statistically significant way for beginner runners.

How Much Faster are Carbon Plated Shoes?

The 2021 Stephen F. Austin University Study, "A Comparison of Running Economy Across Seven Carbon-Plated Racing Shoes" found that advanced male runners benefitted anywhere from 2% to 4% in running economy and speed from using a carbon fiber plated running shoe. 

Average Speed Improvements for Carbon-Plated Super Shoes

• Nike Alphafly 1: 3.03% improvement
• Nike Vaporfly 2: 2.72% improvement
• Asics Metaspeed Sky: 2.52% improvement
• Saucony Endorphin Pro 1: 1.48% improvement
• New Balance RC 1: 1.37% improvement

While the study's data is from 2021 and looks at advanced runners, recreational runners can expect similar benefits based on the Journal of Sports Medicine study cited above. Also, the result should be similar in the updated versions of the shoes today, as no major breakthroughs in foam compounds or plate technology have happened in the last few years. This means that for a runner expecting to finish a marathon in 1:30, using the right carbon fiber shoe instead of a non-plated option could translate into shaving two and a half minutes or more off your race time.

Potential Marathon Time Improvement from Using Carbon-Plated Shoe

Assuming all other factors are equal (fueling, weather, race strategy, capability, mindset, etc), marathon runners finishing between 3 and 4 hours could reasonably expect time improvements of 5 to 10 minutes.

• 3 Hour Marathoner: 2:52:48 to 2:55:30 expected finish time (~5 to 7 minute improvement)
• 3:30 Marathoner: 3:21:36 to 3:24:45 expected finish time (~5 to 8 minute improvement)
• 4 Hour Marathoner: 3:50:24 to 3:54:00 expected finish time (~6 to 10 minute improvement)

Is It Bad to Train in Carbon-Plated Shoes?

While the benefits of carbon fiber-plated shoes make them sound too good to be true, there are also some risks that balance the equation. Namely, because of the inherent stability and rigidity of carbon fiber, plated shoes can do some of the work of the Achilles, whose job it is to stabilize the ankle and store and reload energy on each step. This means that running in carbon-plated shoes too frequently over the long haul can weaken the Achilles, which can increase injury risk.

Elite runners tend to have strong ankles and Achilles from years of training, while beginners and intermediate runners may still be building the stabilizing muscles in the lower leg. This is why it's not a good idea to run in carbon-plated shoes all the time. It's best to build up a rotation of shoes with different properties—e.g., high drop, low drop, max cushioned, carbon-plated—to build different muscles through variation.

Types of Carbon Plates

Not all plated shoes are created equal. Here are the major variations on the carbon fiber plated running shoe offered in the market today.

1. Full Length Plate

The most common type of carbon plate in marathon racing shoes is a full-length plate that runs the entirety of the midsole. Brands create differentiation between the performance of marathon racers in the softness of the foam they use and also through the curvature of the carbon fiber plate.

Example Shoes with Full Length Plate

• Nike Vaporfly Next% 3
• Saucony Endorphin Pro 3
• Asics Metaspeed Sky+

2. Mid-Foot Shank

The Mid-foot shank is used to provide stability and pop in a more stripped-down package than a full-blown super shoe. The Nike Streakfly has a carbon fiber shank and is designed for 5k racing, coming in at a lighter weight than the Nike Vaporfly Next% 3, the brand's marathon racing option.

Examples of Shoes with Carbon Shank

• Nike Streakfly

3. Slotted Plate

The Saucony Endorphin Elite, the new kid on the block in the world of super shoes that cost more than $250, uses a slotted plate to help with toe off. The Endorphin Elite also has a high-rebound supercritical PEBA foam and aggressive rocker, which work together with the plate to provide a fast ride. The Altra Vanish carbon also features a slotted half-plate.

Example Shoes with Slotted Carbon Fiber Plate

• Saucony Endorphin Elite
• Altra Vanish Carbon

4. Rods

Fast-day options from Adidas use carbon fiber rods instead of a traditional plate. Placing individual rods inside of the midsole instead of a singular plate allows the designers to tune each component for maximum energy dispersion, similar to how a musicians tunes guitar strings to create different sounds.

Example Shoes with Slotted Carbon Fiber Plate

• Adidas Takumi Sen 9
• Adidas Boston 11
• Adidas Adizero Adios Pro 3

5. Non–Carbon Fiber Plate

Nylon plates are sometimes added to non-raceday speed-oriented shoes to add stability and pop without the harsh rigidity that a carbon fiber option brings. The Saucony Endoprhin Speed 3 uses a nylon plate with wings that wrap up around the midsole near the midfoot to add stability to the foot on landings. The Nike Zoomfly also uses a nylon plate. 

Example Shoes with Non–Carbon Fiber Plate

• Nylon plate: Saucony Endorphin Speed 3
• Nylon plate: Nike Zoomfly 5
• Composite plate: Nike Air Zoom Tempo Next%

Final Thoughts

Carbon-plated shoes are one more arrow in your quiver as a runner. When you're starting out, you'll hit the most targets through consistency, prioritizing aerobic base building and staying healthy. When you're ready to ratchet the performance up a notch, you can hit the bullseye on your next goal race by reaching for a pair of carbon-plated super shoes.