What are the carbon shoes? Expert recommends these brands

The practice of adding carbon boards to the shoes has existed since at least the 90s when Reebok tried it. But Nike introduced the world with this technology on a larger scale with the advent of Nike Vaporfly 4%S These so -called “Super Shoes” appeared at the 2016 Olympics and were accessible to anyone starting in 2017, promising a 4% improvement in performance.

Many companies now create carbon sneakers This put a spring in your step. They are gaining popularity to a large extent thanks to their light nature and support. But is it worth the expensive pricing? We talked to three experts to find out.

What are the carbon shoes?

Matt DustinCertified Precision Nutrition Coach and NASM Correction Specialist explains: “Carbon shoes say that the dish can help with energy returns and make your steps more efficient. To put it another way. Engineering.com He says that the carbon plate “acts as a lever to effectively wind the leg forward through the force developed by the leg muscle.”

Carbon shoes can also Help the runners Run more quickly and experience less fatigue, according to Kaleigh Ray, a staff writer in Treadmill and a certified exercise physiologist (ACSM).

Ray holds a master’s degree in biomechanics from the University of Northern Colorado, where her research focus was on carbon shoes shoes and the construction of running shoes. Explaining the history of the shoe, she notes that carbon plates were first familiar with the shoes of paths to reduce the sense of rocks under his feet. However, she says that “the current trend of carbon shoes comes from marathon shoes.”

The best shoes with carbon release

Ray says most Treadmark Have a quality carbon running shoe. Some are aimed at competitions, while others are intended for daily training. Ray adds: “I competed in Altra Vanish Carbonand I hold the Boston Marathon in 2025. In New Balance SC EliteS These two shoes are really good for runners and front legs. “

Ray also recommends the following racing shoes:

Advantages of Playing Carbon Shoes

Carbon shoes can drive you forward, accelerate your leg turn Mayo ClinicS Their construction has several key advantages that the Mayo Clinic comes down to a “lower physiological weight” compared to standard running shoes. In particular, the shoes placed by carbon speedS

Support

If your shoes have only a very bouncing foam, they may make you feel fast, but a little unstable. Ray claims that carbon slabs add more stability to running shoes, at least for front-back movement.

Dustin, meanwhile, explains that carbon shoes can also improve Joint supportS He reports: “Carbon plates can reduce the impact on your joints by improving your steps.”

Finally, Ray adds, “The shoe does a lot of the work your arch usually does, which helps to reduce fatigue.”

Energy

The presence of a carbon plate in your shoes helps you keep energy over long distances. In fact, this is one of the main reasons for being so popular with elite and distance runners. Ray adds that the shoes “also help to direct the pillow spring in the right direction.” This can make any leg more effective.

Speed

Caller Kelvin, a certified running trainer through a British athletics and an online running trainer for RunHe says carbon shoes can help you achieve “faster races for the same effort.” He adds that when they wear carbon production shoes, “the runner’s legs fight a little less in training, allowing a runner to add gradual profits for weeks and months.”

Study International Exercise Science Magazine They found that runners see the most profits of carbon shoes if they flow 12 km (about 7.5 miles) per hour.

Built with carbon shoes with cons

Built with carbon shoes may not be for everyone or every type of running. As coach Kelvin says, “Super shoes are intended for faster steps and often feel sloppy and unstable in the slow steps.” Not only are they more expensive than most ordinary running shoes, they take some time to adapt and may not last as long as other workout shoes.

Correction period

The feeling of carbon shoes requires some calling. As Ray says, “Running in many responsive carbon shoes can feel like wearing trampoline shoes. Runners may need time to adapt to this feeling and maintain higher energy for the return of these shoes.” She points out that you may feel out of control when you run in these shoes for the first time.

Dustin adds: “The chicke is quite firm and can be rough on your feet, especially for those who are not used to them. They can also change your natural gait mechanics, which can make you uncomfortable or cause injury if used in the wrong way.”

Spending

Most carbon shoes are priced at over $ 200, with many being over $ 250. Given that Ray tells us: “Many of these shoes do not lead to improved performance when they work at a certain speed,” they may not be the right investment for a random runner. If you run at an 11-minute mile, you probably won’t see the same improvements to carbon shoes as fast runners.

Endurance

Unfortunately, carbon shoes are often worn faster than standard sneakersS Mayo’s clinic says their lack of durability “is the reason why some runners pull them specifically in preparation for and during a race.” Dustin agrees to this, saying simply, “Many models don’t last as long as typical running shoes, which means you may need to buy new ones more often.”

Dispute

It remains a debate about whether the shoes like Nike Vaporfly shoes give runners an unfair advantage. In fact, they were almost banned by the 2020 Olympics before the world athletics decided to allow athletes to compete in them. At the moment Rules for world athletics Racing shoes are said to be the soles of 40 mm and can only contain one carbon fiber plate.

Who should wear carbon running shoes?

Carbon shoes are most useful for competitive runners. As Dustin points out, “they are best for serious runners who want to improve speed and efficiency. If you compete regularly or train at a high level, they can be useful.” Although you probably won’t hurt them to wear them as BeginnerYou are unlikely to notice a huge difference in a step or speed during a short workoutS

The following groups of people can benefit from the release of carbon shoes:

• Runners who want a quick racing shoe
• Runners looking for good recovery day Shoe
• Runners with plantar fasciitis
• Runners with a gait on the heel

With regard to the end point, Ray develops: “Some runners are also low reacting to super -carbon shoes, which means they don’t see improvements in running them from wearing them. Sometimes this is due to the foot.

People with really flat legs may also want to avoid carbon sneakers Because they could put additional tension on their arches. Dustin warns: “Runners with Achilles or veal problems should also be cautious, as the mechanics of these shoes can put additional tension in these areas.”

How do carbon running shoes feel?

Despite the stiffness of the carbon plate, these shoes actually feel light and bouncing to run. While they have no springs inside, you may feel the way they do. The exact feeling of your shoes will depend on several factors, such as how many pillow it surrounds the carbon fiber plate. “In general, a carbon plate, which is closer to the foot, feels more hard,” Ray explains.

Can you run in carbon shoes, running shoes all the time?

Most experts do not recommend running in carbon shoes all the time. Not only will you reduce their lives, but you can prevent some muscle development. Coach Kelvin explains it in this way: “It is not recommended to wear a super shoe for each running because they unload and load the foot in a slightly different way than the daily coach. The presence of rotation of the shoes allows the legs to become strong in all areas.”

Instead, it would be wise to use these shoes in connection with more traditional sneakers. Ray warns that it is not recommended to wear only carbon shoes, “because it is important to develop the inner muscles of the foot.”

Bottom line

Carbon running shoes may be enhancing the performance of serious racing runners, but they do not feel pressed to break up on a pair if you are a warrior over the weekend who likes to reach a few miles after lunch. If you buy a pair for a race, make sure they are compatible; Carbon shoes can be considered an unfair advantage by some competition organizers.