Carbon plate running shoes - yes or no?
Should I buy carbon plate running shoes?
The quickest and most direct answer to whether or not you should buy carbon plate shoes is: if your running pace is less than 4:30 min/km, then you can get performance out of them.
If you run slower, they won't be of much use to you.
Why are they so popular today?
Because unlike classic racing flats, carbon plate shoes have a more maximalist midsole that provides cushioning.
So, besides being much more reactive, they also help prevent as much fatigue from building up in your legs, especially in your calves. And you'll notice this benefit at the end of the race and in your recovery the next day.
The materials used for the upper also help you run faster. Although they look like very plastic materials, their fit and support are much greater and more efficient than traditional technical mesh. They allow you to make turns with total confidence, keeping your foot very well secured at all times.
What are the drawbacks of carbon plate shoes?
Carbon plate shoes are pure competition running shoes. So, their durability is lower, and they will lose parts of their properties much sooner than other shoes.
The parts of the shoes that will lose properties the most are: the outsole, the midsole foam, and the carbon plate itself.
They are shoes for asphalt. This is because, in official track competitions, the Federation publishes lists of authorized shoe models for competition. And normally only classic, more minimalist racing flats are allowed.
There are some differences between brands. The characteristics and results of Nike and adidas are very similar. But Hoka shoes "work" differently. So you should inform yourself beforehand about how they will respond to you, so you don't get disappointed.
They are totally technical shoes and therefore not suitable for all runners. And also, depending on which one you choose and your running technique, running with them can cause pathologies.
Differences between brands
Nike carbon plate shoes have these characteristics:
They are very reactive and make you run better.
They change your foot strike, "forcing" you to land on your metatarsals, making your running more efficient.
The recovery capacity of the midsole foam will surprise you.
Vaporfly Next% 2: Drop: 8 mm (heel: 40 mm / forefoot: 32 mm). And the midsole compound for cushioning is Zoom X
Adidas Adizero Adios Pro shoes have a very similar response to what we mentioned before about Nike. The difference in their favor is that they provide a more stable stride.
Very few pairs of this shoe are released for sale, so when the Adizero Adios Pro 2 comes out and you see your size, don't hesitate and buy them, because they sell out quickly.
Adizero Adios Pro: Drop: 8.5 mm (heel: 39 mm / forefoot: 31.5 mm) and the midsole compound for cushioning is LightStrike Pro.
The carbon plate is usually a single continuous plate, but in the case of Adidas: no! They are EnergyRods, which are carbon rods under each metatarsal in addition to a plate located in the heel.
Regarding Hoka carbon plate shoes:
They don't modify your foot strike. Either you have a good running technique or they won't help you much to run faster.
The same thing can happen to you as with classic racing flats. If you don't have that level of technique, you can excessively overload your leg muscles. And this can lead to pathologies.
Carbon X2: Drop: 5 mm (heel: 32 mm / forefoot: 27 mm) and the midsole compound for cushioning is Hoka Profly. In the case of Hoka, the drop is almost that of classic racing flats, which is why that good running technique is necessary.
The explanation of how the carbon plate works
The carbon plate only serves to make a shoe more reactive. The cushioning of the shoe has nothing to do with it.
Crossbow effect: with each step, with the sum of the runner's body weight and the force of inertia, a rebound effect is generated, thanks to which we achieve more propulsion with less energy.
Every time you land your foot on the ground, both running and walking, energy accumulates in the plate. And this is released like a spring, just as it is released from a crossbow when fired. Thus, the take-off of the foot occurs in a more efficient and faster way, with less energy expenditure and more power.
Depending on where the plate is placed, it will have one effect or another on your running.
