Racing shoes with a carbon plate have changed road running. World records, amateur marathon personal bests, and on top of that prices that make you think twice. We explain what the plate really does, who it pays off for and how “carbon shoes” differ from regular trainers.
The plate is only half the story
A popular belief says the plate works like a spring and “bounces” the runner forward. In practice, the effect comes only from a combination of three elements:
- A very bouncy foam, most often PEBA-based, which returns a lot of energy with every step. Examples are PWRRUN PB at Saucony and DNA GOLD at Brooks.
- A stiff plate embedded in that foam, which stabilises the soft sole and stiffens the front of the shoe.
- A curved sole geometry (rocker), thanks to which the foot rolls faster into toe-off.
In laboratory studies such shoes improved running economy by a few percent. Put simply: at the same pace you use less energy, and your legs tire more slowly.
Who does it pay off for?
The biggest difference will be felt by people who run at a faster pace and want to improve their time in races from 5 km to the marathon. The slower you run, the less noticeable the effect, because the plate and foam work best with a dynamic, active stride. If you are just starting out, a good trainer and regular running will be a better investment.
What to know before you buy
- Stability. A tall, soft sole is less stable on corners and with tired legs at the end of a race.
- Calves and Achilles. The different way the foot works can put extra load on them, especially at first. That is why carbon shoes are introduced gradually.
- Durability. Racing foams are light and bouncy, but they wear out faster. Such shoes are kept for races and key sessions, not for everyday kilometres.
Three types of plated shoes
Racing: for races and records
- Saucony Endorphin Pro 5: a full-length carbon plate, two layers of PWRRUN PB and PWRRUN HG foam, SpeedRoll geometry, 8 mm drop and a weight of 206 g.
- Saucony Endorphin Elite 3: Saucony's most advanced racing model, with IncrediRUN foam and a slotted carbon plate.
- Brooks Hyperion Elite 5: PEBA-based DNA GOLD foam, a SpeedVault+ plate matched to the shoe size and only 196 g.
Training and racing: with a nylon plate
A nylon plate is more flexible than a carbon one, so the shoe is gentler on the legs and copes better with frequent use. It is a good choice for tempo runs, intervals and for getting used to the dynamics of plated shoes.
- Saucony Endorphin Speed 5: PWRRUN PB foam, a nylon plate and an 8 mm drop.
- Brooks Hyperion Max 4: lots of cushioning, a nylon plate and a 6 mm drop, for fast sessions and race preparation.
Carbon at a more affordable price
The Spanish brand Joma offers shoes with a carbon plate at a lower price than top models. The lightest of them, the Joma R-5000, weighs 167 g and is made for short and middle distances. The Joma R-1000, on the other hand, is a choice for the half marathon and marathon.
How to start running in carbon shoes
- Do your first runs over a shorter distance and at an easier pace to feel how the shoe works.
- Then use it for one key session a week, for example a tempo run.
- For races, wear shoes you have tested beforehand in at least a few training sessions, never straight out of the box.
- For everyday, easy kilometres, go back to your regular trainer.
Racing shoes are worth trying on and running a short stretch in before you buy. At Azyl in Poznań you can compare different plated models and choose your size, because in racing shoes every millimetre of fit counts.