The pros and cons of carbon-plated shoes
Following on from our earlier feature, which was focused on when to wear carbon-plated running shoes, we have put together a guide to the pros and cons of this type of footwear.
While ‘super shoes’ have been proven to enhance performance and reduce fatigue, there are also associated drawbacks that runners will need to factor into their marathon training schedule.
Carbon-plated running shoes have become increasingly popular in recent years because they not only improve speed but also reduce muscle soreness and boost running economy. These shoes are custom-designed to give a spring-like feel while pounding the miles - meaning that with each stride, less energy is needed to push off the ground. Thus, runners can go faster and more efficiently.
When selecting running shoes, you should be considering foot type, terrain and performance goals. Some runners might require a shoe with more arch support, while others may prioritise extra grip. Additionally, long-distance runners will not want to pick up sprinting shoes.
Will carbon-plated shoes affect my performance?
Top carbon-plated shoes such as the Nike Air Zoom Alphafly have been worn by elite marathon winners such as the Kenyan Eliud Kipchoge, who became the first man to win a 26.2 in under two hours. His shoes were made with a bouncy foam with a carbon fibre plate fitted beneath each footbed. It is evident that these types of ‘super shoes’ do indeed boost athletic performance for elite marathoners and road runners alike.
Data across different race formats between 2012 and 2019 revealed that the emergence of these shoes has seen men’s times improve by an average 2% and women’s by 2.6%. While the difference may only amount to around two minutes off an entire marathon time, this can make all the difference in tight races, where margins might be no more than a few seconds.
Even when the boost is just psychological, the morale boosting quality of super shoes should not be underestimated.
Of course, these products can come at a cost, and not just for their retail price point, often well in excess of £200. Carbon-plated shoes are less durable and, for narrow feet, more oversized than conventional running shoes, with a shorter lifespan. They can also result in decreased cadence, increasing the risk of injury, especially for those runners already vulnerable to foot or lower limb injuries.
There are scientific questions about how the shoes affect gait and biomechanics, potentially putting more runners at risk of injury if they only wear them on race day or in all practice sessions. Runners should therefore use these products sparingly to get a greater return from them.
If you are not an elite runner, it is also worth considering if you are likely to gain the same boost to speed. While some data indicates they can enhance the running economy of athletes with poor techniques, you will still need to move quickly to maximise their benefits. Comparative tests showed someone running 7.5mph saw a 1.4% improvement in running economy compared to sub 1% for someone running 6mph.
For further marathon tips, contact us at Maximum Mileage Coaching today for advice on the most suitable footwear for your needs.
