If you're reading this article, it's probably because the headline caught your attention and you've never raced with a carbon plate. Whether you have or haven't, I think this article will help you clarify many doubts about the use of carbon plate shoes. I'm just going to give you one fact: The scientific evidence says that the use of running shoes with carbon plate can help any type of runner to improve their times, no matter what pace they run at. But there's sure to be a catch to this claim, you'd think. As we are not so bold as to give such a conclusive opinion without having data, we have talked to biomechanics specialized in athletics, with sports podiatrists and we have consulted the scientific evidence in this regard to corroborate this headline: the carbon plate is for everyone.
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GO TO THE RECOMMENDERrunning shoes have evolved significantly over the last few decades. But it is in recent years that technology has helped more than ever to make a difference. The inclusion of carbon plates in the midsoles of shoes has made a remarkable difference in the efficiency and performance of runners like we've never seen before.
A carbon plate is a thin sheet of carbon fiber embedded in the midsole of the running shoe. The initial function for which they were developed is to provide rigidity and a greater capacity for energy return in each stride. The purpose of this technology is to make the shoe behave as if it were a spring, returning part of the energy that we apply in each stride. The objective is to seek greater running efficiency, allowing the runner to maintain a faster pace with less effort.
The use of carbon plates in running shoes has been the subject of numerous scientific studies supporting its benefits. These studies have not only focused on elite athletes, but have also included popular runners, showing promising results for all levels of ability.
Victor Rodrigo Carranza is one of the most respected scientists in the world of running shoes. D. from the University of Castilla-La Mancha, Victor has published several studies in prestigious scientific journals on the use of carbon plate shoes and their potential benefits. One of these studies"Relationship between advanced footwear technology longitudinal bending stiffness and energy cost of running" published in December 2023, supports that popular runners can obtain significant benefits from the use of carbon plate shoes.
Their study concludes that improvements in running economy are noticeable even for recreational runners, who improved by about 4% when running at paces around 4:40 min/km . This is quite a considerable improvement considering that these runners can run faster or for longer at the same level of effort.
Victor Rodrigo Carranza's research concludes that a popular runner with some training did not get the same magnitude of improvement at slower speeds, but that any runner could benefit to a greater or lesser extent from the use of carbon plateshoes. Carbon plates help optimize running biomechanics, reducing energy loss in the foot and ankle joints and improving overall efficiency.
Another of the most cited studies is one conducted by the University of Colorado Boulder. This study also showed that shoes with carbon plates can improve running efficiency by up to 4%. To obtain these results, the researchers measured the runners' oxygen consumption while wearing different types of shoes. The results showed that carbon plateshoes significantly reduced oxygen consumption, indicating an improvement in energy efficiency. The result, as in Rodrigo Carranza's research, suggests that runners can run faster or longer with the same level of effort.
running biomechanics has also been the subject of study in relation to carbon plates. In the next RUNNEA podcast we talk to Jon Iriberri, one of the most renowned biomechanists in the world of cycling (currently with Team Visma-Lease) but who also works with all types of runners and elite athletes from his company Custom4. His opinion on the matter is conclusive: the carbon plate helps to improve the times and economy of effort for any type of popular runner. "The carbon plate is here to stay and we will see how the evolution of it will be a challenge for brands in the coming years".
A study published in the "Journal of Applied Biomechanics" examined how carbon plates affect running mechanics. The results indicated that these plates improve body alignment during running, reducing stress on joints and muscles. In particular, a reduction in excessive pronation was observed, which could help reduce the risk of overuse-related injuries and improve movement efficiency.
Not all runners adapt immediately to carbon plate shoes. A study in the "European Journal of Sport Science" explored the adaptation period needed for runners to get used to this new technology. The results showed that, although some runners may experience initial discomfort, most runners adapt within a period of 2 to 4 weeks. During this time, it is very important that runners alternate between their traditional shoes and the new carbon plate shoes to minimize the risk of injury and allow for a gradual adaptation.
We asked 2 of our podiatrists at RUNNEA, Rut Delgado and Toni Fernández Sierra their opinion on the continued use of carbon plateshoes. Rut Delgado confirms that these models of shoes can help avoid certain muscle overloads.
"As they are more reactive shoes, they enhance the propulsion phase with a lower energy expenditure, which can translate into less overloading of the posterior leg muscles. However, it is also true that, due to the greater height of their midsole compared to other models, they can reduce the proprioception of the sole of the foot. This is something to keep in mind, especially for runners with reduced plantar sensitivity," says Delgado.
Rut confirms that depending on the type of shoes, "they can also generate some instability, and if your body is not able to counteract this, the end result will be more overloads and injuries. There are many other factors that will condition us to make these shoes profitable and get those precious seconds down, such as the design of the shoe's rockers, the profile, the drop, the type of material with which the carbon plate is made (there are plates that are designed with other materials for reasons of flexibility, reactivity, price...), the thickness of these plates, the thickness of these plates, and the type of material used in the design of the shoe.), the thickness of these plates, the location of the plate in the midsole, the design of this plate (bending points, if they are whole or only from midfoot onwards, double plates, bifid designs....), the characteristics of the foams that accompany these plates both above and below ..... By this I mean that not only by using a shoe with a carbon plate you will improve your times, but you must choose the model that best suits your characteristics, pace, etc ... and train for your body to assimilate all those benefits that generate these special shoes. Only if that happens will you really see an improvement in your times".
On the other hand, podiatrist Toni Fernandez Sierra points out that studies on the effect of carbon plate running shoes on running show improvements in muscle performance due to decreased fatigue in some muscle groups, as well as a reduction in propulsion times thanks to the reactivity of both the midsole foams and the carbon plate. However, Fernández Sierra warns that "these studies are carried out on high-level runners with excellent technique (and I'm not just referring to forefoot running), a very well-worked and balanced musculature, and with many hours of training, so they cannot be extrapolated to all runners".
Yes, many carbon plate shoes are already designed for training. With well-cushioned midsoles that are complemented by the carbon plate. They are less radical and have a wider last. You get less energy return but gain stability and comfort. They are also more durable.
Original price £145
Original price £210
Original price £140
Carbon plate, mainly in training shoes, can help improve running technique by providing better stability and propulsion. However, more radical racing shoes with bale require good running technique.
This is a very particular issue. In my opinion, yes I would have a pair of carbon plate shoes in the closet. In fact the optimum, although unrealistic, is to be able to have a shoe with maximum cushioning, a more versatile shoe for quality or faster training, and a shoe with a plate for racing. But since the cost can be quite high, you can opt for a versatile shoe with a carbon plate that can be used for training and racing.
Original price £152.95
Original price £160
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