Do you run at 5 min/km or slower? There's a carbon plate running shoe for you, too

A few years ago, carbon plate shoes were a luxury reserved for elite athletes or the fastest in your running circle. Some of us were even embarrassed to wear them in our daily training sessions, in case we might look ostentatious on the road or because we might look like "freaks". However, the democratisation of this technology has changed the rules of the game. Now, more and more brands are offering affordable models that incorporate this innovation, allowing recreational runners to enjoy its benefits as well. In this report, we want to explain how carbon or TPU plates are helping recreational runners achieve greater stability and speed and how to find the ideal model for you.

If you continue reading, we'll introduce you to 7 carbon plate running shoes suitable for running at easy paces.

Why the carbon plate?

The incorporation of the carbon plate in running shoes has been one of the most significant innovations in the world of sport in recent years. But what are the running sensations and its effects on running?

Improved stride efficiency

Carbon plates are designed to act as a kind of catapult, helping to propel the runner forward with each stride. This translates into greater efficiency, allowing runners to maintain a higher speed for longer with less effort and energy expenditure.

Enhanced propulsion

The carbon plate in the midsole of the trainer acts like a spring, improving the propulsion phase with each stride. This translates into greater energy efficiency, allowing the athlete to maintain a faster pace for longer.

Stability and support

The carbon plate also offers an additional level of support and stability, especially in the midfoot. This is beneficial for avoiding muscle fatigue and minimising the risk of injury. It can also help us to have a more efficient stride technique.

Adaptability to different types of runners

Initially, carbon plate running shoes were intended for elite athletes. However, the democratisation of this technology has allowed runners of all levels to benefit from its advantages, from those looking to improve their personal best to those who simply want to try to run faster than they did before.

Light and responsive feel

Carbon plate trainers offer a different feeling of responsiveness. It's no better or worse. It is a "bouncy" feel that can have a positive psychological impact on the runner, providing a feeling of increased ability and speed. In addition, the structure of the plate contributes to better shock absorption, which reduces muscle fatigue and allows faster recovery. It is also true that for many it may be an excessively hard touch, but the vast majority of the models that we are going to present in this article combine the plate with good running sensations...

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Carbon plate shoes recommended for recreational runners running at 5 min/km or slower paces

The democratisation of carbon plate running shoes has made a wide variety of models available for all types of runners. Below, we present some ideal options for recreational runners which offer a balance between comfort and reactibity for more intense training, running, and competitions:

New Balance Fuelcell Supercomp Trainer v2

• Features: The New Balance Fuelcell Supercomp Trainer v2 is a training shoe that stands out for its versatility and performance. Its FuelCell midsole provides lightweight, reactive cushioning, while the TPU plate enhances stability and propulsion. The blown rubber outsole ensures excellent traction and durability. With a 6 mm drop and a weight of approximately 250 grams, this trainer is a solid option for a variety of distances and paces.
• What we liked most: We were impressed with the responsiveness and comfort of the FuelCell midsole, which offers a smooth and efficient transition. The TPU plate is another strong point, as it improves stability without adding extra weight. In addition, the blown rubber outsole offers exceptional traction on a variety of surfaces, making it versatile for different types of training.
• Type of runner: This running shoe is ideal for neutral-gait runners looking for a versatile option for varied training and short to medium distance competitions. Its design makes it suitable for runners weighing up to 85 kg who are looking to improve their performance at paces ranging from 4:30/km to 5:30/km.

Review of the New Balance Fuelcell Supercomp Trainer v2

Hoka Mach X

• Features: The Hoka Mach X is a lightweight and responsive training shoe. With a PROFLY X midsole, it offers a unique combination of a smooth ride and energy return. The carbon plate embedded in the midsole enhances propulsion and efficiency in every stride. The rubber outsole provides durable traction, and the breathable mesh upper ensures a comfortable and secure fit. With a 5 mm drop and weighing approximately 230 grams, the Mach X is an excellent choice for runners looking for speed and comfort.
• What we liked most: We loved the combination of cushioning and responsiveness offered by the PROFLY X midsole, which is perfectly complemented by the carbon plate for a more efficient running experience. The trainer's light weight and secure fit make running in them a real treat. In addition, the traction of the outsole is exceptional, allowing for use on a variety of surfaces.
• Type of runner: The Hoka Mach X is ideal for runners with a neutral or supinator running gait who are looking for a medium-level to advanced training shoe. Its design makes it especially suitable for runners looking to improve their times over distances ranging from 10K to half marathon. It is an excellent choice for those who run paces between 4:00/km and 5:00/km and are looking for a running shoe that will help them maintain optimal performance throughout the race.

Compare prices of the Hoka Mach X

Nike ZoomX Fly 5

• Features: The Nike ZoomX Fly 5 is a remarkable evolution from its previous version, the Zoom Fly 4. Inspired by high-end models like the Nike Vaporfly Next% 2 and the Nike Alphafly Next%, these shoes incorporate a number of innovations that make them stand out. The midsole comes with a full-length carbon fibre plate that enhances propulsion. In addition, ZoomX Scrap foam, developed to offer optimal energy return, adds a sustainability component by using recycled material. SR02 foam improves cushioning, making this model lighter and more protective.
• What we liked most: What really captivated us about the Nike ZoomX Fly 5 is the perfect combination of speed and sustainability. The full-length carbon fibre plate in the midsole offers exceptional propulsion, while the ZoomX Scrap foam not only improves energy return, but also adds a sustainability component by using recycled material. All of this, along with SR02 foam that elevates cushioning capacity, makes this trainer a complete option for both performance and environmentally-conscious runners.
• Type of runner: These running shoes are ideal for neutral-gait runners looking for a fast and comfortable option for high-quality training and racing. Their design makes them suitable for medium to long distances, offering optimal performance in terms of speed and comfort. Perfect for both a 10k and a marathon (for long distances it is advisable to have good running technique).

Compare prices of the Nike Zoom Fly 

Puma Deviate Nitro 2

• Features: The Puma Deviate Nitro 2 is a training shoe that combines a carbon plate with Nitro foam technology to deliver a combination of cushioning and responsiveness. Its breathable mesh upper ensures a comfortable and ventilated fit, while the rubber outsole provides exceptional grip on a variety of surfaces.
• What we liked most: We were impressed by the versatility of this trainer. Despite featuring a carbon plate, its design makes it suitable for a variety of paces and distances. The Nitro foam offers soft yet responsive cushioning, making it an excellent choice for runners looking to improve performance without sacrificing comfort.
• Type of runner: Ideal for neutral or supinator runners with a medium to advanced level of training. Its balanced design makes it suitable for both long training and speed sessions.

Review of the Puma Deviate Nitro 2

Saucony Kinvara Pro

• Features: The Saucony Kinvara Pro is a training shoe that stands out for its versatility and performance. It incorporates a carbon plate in the midsole, which improves propulsion and efficiency in each stride. PWRRUN+ technology in the midsole offers exceptional cushioning without adding extra weight. With a 4 mm drop and a weight of around 213 grams, this trainer is one of the lightest in its category. The technical mesh upper provides excellent breathability and a secure fit, while the rubber outsole ensures durable traction.
• What we liked most: What really impressed us about the Saucony Kinvara Pro is its balance between a light weight and cushioning. The carbon plate adds a level of efficiency and responsiveness that is hard to find in training shoes. In addition, the PWRRUN+ technology offers a soft and comfortable feel that lasts throughout your workout or run.
• Type of runner: The Saucony Kinvara Pro is ideal for neutral or supinator runners with a medium level of training. Its lightweight and efficient design makes it perfect for distances ranging from 5K to half marathon. It is especially suitable for runners looking to improve their times and who run at paces between 4:30/km and 5:30/km.

Compare prices of the Saucony Kinvara Pro

Adidas Adizero Boston 12

• Features: The adidas Adizero Boston 12 is a training shoe that combines performance and comfort in an exceptional way. It incorporates Lightstrike technology in the midsole, which provides lightweight and responsive cushioning. In addition, it features a carbon plate that improves propulsion efficiency, making each stride more effective. The upper is made of breathable mesh that adapts to the foot like a second skin, offering a customised fit. The Continental rubber outsole ensures optimal traction on a variety of surfaces.
• What we liked most: We loved the combination of firm, responsive feel and cushioning offered by the adidas Adizero Boston 12. The carbon plate adds a touch of efficiency and speed that's hard to find in other training shoes. Lightstrike technology in the midsole offers a comfortable feel that lasts throughout the entire run, making it an excellent choice for long workouts.
• Type of runner: The adidas Adizero Boston 12 is ideal for neutral or supinator runners with a medium-advanced level of training. Its lightweight and efficient design makes it suitable for distances ranging from 10K to marathon. It is especially recommended for runners looking to improve their times and who run at paces between 4:00/km and 5:00/km.

Compare prices of the Adidas Adizero Boston 12

ASICS Magic Speed 3

• Features: The ASICS Magic Speed 3 combines a FlyteFoam midsole with a carbon plate to deliver an agile and efficient running experience. Its mesh upper allows for excellent breathability.
• What we liked most: The smooth transition from heel to toe makes it ideal for runners looking to improve their running technique. The feel is firmer than other models with a plate. Similar feel to the adidas Adizero Boston 12.
• Type of runner: An excellent choice for runners with neutral or supinator running gait with a medium to advanced level of training who are looking for a running shoe for high-quality training and competitions.

Skechers GO RUN Ride 11

• Features: The Skechers GO RUN Ride 11 is a training shoe that combines technology and comfort to deliver optimal performance. Its dual-density Hyper Burst ICE midsole provides soft, springy cushioning, while its infused carbon fibre plate adds stability and dynamism. The outsole is made with Goodyear compound, ensuring maximum durability. With a 6 mm drop and weighing less than 215 grams, this trainer is ideal for medium to long distances.
• What we liked most: We loved the combination of cushioning and responsiveness offered by the Hyper Burst ICE midsole. The inclusion of the infused carbon fibre plate is a big plus, as it improves stability and stride efficiency. In addition, the durability of the Goodyear compound outsole is an asset that will extend the life of the trainer.
• Type of runner: This trainer is ideal for neutral-gait runners weighing up to about 80 kg who are looking for a training or racing shoe for paces slower than 4:15/km. It is especially suited for runners looking to improve their performance in 10K, half marathon and marathon races.

Compare prices of the Skechers GO RUN Ride 11