Carbon-Plated Running Shoes: Performance, Health, and Practical Tips

Written by Alessandro Bacci - TrackSpikes

Carbon-Plated Running Shoes: Benefits, Risks, and Practical Tips

The world of athletics and running has dramatically changed over the past five years with the explosion of carbon-plated running shoes, or more precisely, carbon combined with supercritical foams.
This innovation has not only led to an average performance boost—especially in road racing—but has also reached a wide range of recreational runners and consumers who often do not need such technology and, worse, may even risk injury if using it without caution.

From the 1990s to Today: The Origins of Carbon Technology

The idea of embedding carbon plates in running shoes is not new. As far back as the mid-1990s, some elite athletes wore prototypes designed to improve performance.
At that time, however, this technology was reserved for top-level professionals and had little to do with the everyday runner. As a result, research focused exclusively on performance, overlooking aspects of health and injury prevention.

Why mention health? Because just as water gives us life but in extreme excess can harm us, the same goes for carbon plates: they can offer tremendous propulsion but, if misused, may also lead to problems.

This article will explain—using scientific studies—how researchers have investigated both performance benefits and potential health risks over the years.

Performance: Why Do Carbon-Plated Shoes Make You Run Faster?

Carbon plates work through several biomechanical mechanisms:

Leverage and Energy Savings

The rigid plate reduces the flexion of the toes and metatarsophalangeal joints, saving energy that can instead be redirected into forward propulsion. It also shifts the ground reaction force forward, effectively creating a longer lever arm and increasing the power generated at the ankle joint.

The “Rocker Effect” and Calf Efficiency

The curved shape of the plate creates a rocker effect, lifting the heel and facilitating push-off. The rigidity of the plate also slows the contraction velocity of the calf muscles, reducing energy expenditure.

Efficiency During Fatigue

In long-distance running, the body tends to transfer workload from the smaller muscles of the foot to the larger knee extensors as fatigue sets in—a less efficient process. Carbon-plated shoes delay this shift, helping runners maintain efficiency for longer.

A Landmark Study: Stefanyshyn & Fusco (2004)

In 2004, Darren Stefanyshyn and Ciro Fusco published Increased Shoe Bending Stiffness Increases Sprint Performance, a landmark study of the early 2000s.

By testing athletes in 40-meter sprints with progressively stiffer insoles, they found that increased stiffness seemed to improve sprint performance. However, excessive stiffness could cancel out the benefits.

Their conclusion: the ideal level of stiffness depends on the individual athlete’s characteristics—muscle force–length and force–velocity relationships in particular.

👉 Translation: no matter how advanced the shoe, the athlete still makes the difference.

The Era of Super Shoes: 2017–2023

Fast forward to the present: by 2017 the market was fully embracing marathon super shoes.

• 2017 → average performance boost of around 4%.

• 2022 → benefits shown to vary significantly between brands.

• 2023 → introduction of the “responder” concept, classifying athletes into categories:

  • Non-responders: up to –10% performance

  • Low responders: +1–2%

  • Responders: +2–6%

  • Hyper responders: above +6%

Criticism: this fascinating study was conducted using a single brand, limiting broader conclusions.

Speed and Comfort as Key Variables

Also in 2023, studies highlighted two crucial points:

• Runners at slower paces see little to no benefit from carbon-plated shoes.

• The shoe that feels most comfortable for a runner is often the one that provides the greatest performance benefit.

What About Track Spikes?

In 2022, research also focused on carbon-embedded track spikes. Results showed a modest average benefit of 1–2%, but the same caveat applies: the effect largely depends on the athlete’s speed and characteristics.

👉 Bottom line: high-performance shoes only work if matched with the right athlete. Speed, ground force, body weight, and comfort all influence the outcome.

Health and Biomechanics: The Risks of Carbon-Plated Shoes

The performance side is appealing, but what about health? Using carbon plates does not necessarily mean injury—but the risk cannot be ignored.

Altered Biomechanics and Overload

Several studies have shown that carbon-plated shoes can alter natural running mechanics, changing the way forces are distributed through the body.

Stress on Knees, Ankles, and Metatarsals

The main risks identified include:

• Increased stress on knees and ankles

• Higher loads on metatarsal bones → raising the risk of bone stress injuries

• Possible strain on muscles and ligaments, especially with improper use

Plate Design Matters

Research has demonstrated that plate shape and curvature play a decisive role. Some plate designs may reduce overload, while others can increase it.

👉 Despite numerous studies, there is still no conclusive evidence that carbon plates cause injuries 100% of the time. Still, the signs are enough to recommend caution.

How to Use Carbon-Plated Shoes Wisely

Here are some practical guidelines for maximizing benefits while minimizing risks:

• Alternate shoes: use softer training shoes daily, saving carbon-plated models for races or targeted workouts.

• Know your level: if you run at slower paces, carbon plates may provide little benefit.

• Prioritize comfort: the shoe that feels best is often the most efficient.

• Strengthen your feet: the body provides primary propulsion—shoes should only enhance it.

• Seasonal strategy: sprinters should also train with non-plated shoes, switching to spikes at specific times in the season.

• Don’t follow trends blindly: for some, a middle-distance shoe may be more effective than a high-tech super shoe.

👉 Golden rule: the athlete comes first, the shoe comes second.

Beyond the Plate: The Role of Foams

Alongside carbon plates, midsole foams also play a critical role in performance.

• EVA (ethylene-vinyl acetate) → stiffens in cold conditions; running on asphalt with EVA in low temperatures is tough on the feet.

• TPU (thermoplastic polyurethane) → more elastic and durable than EVA.

• PEBA (polyether block amide) → the cutting edge of current technology; lighter, more resilient, and more responsive than other foams. Downsides: faster wear and higher production costs.

Conclusion: Athlete First, Shoe Second

Carbon-plated shoes are among the greatest innovations in modern running.
They can significantly improve performance, but they are not a universal solution and must be used with caution.

👉 Enjoy the run, train your feet, and always remember: the athlete drives performance, the shoe only supports it.

📚 References

• Recent Improvements in Marathon Run Times Are Likely Technological, Not Physiological

• Softer and more resilient running shoe cushioning properties enhance running economy

• Altered Running Economy Directly Translates to Altered Distance-Running Performance

• Effects of running shoe construction on performance in long distance running

• Greater vertical impact loading in female runners with medically diagnosed injuries: a prospective investigation

• The morphology of foot soft tissues is associated with running shoe type in healthy recreational runners

• The Impact of Carbon-Fiber Plates in Running Shoes on Lower Limb Kinematics and Injury Rates

• Can parallel use of different running shoes decrease running-related injury risk?

• Shoe Bending Stiffness and Muscle-Tendon Unit Function in Running

• Bone Stress Injuries in Runners Using Carbon Fiber Plate Footwear

• The effects of different carbon-fiber plate shapes in shoes on lower limb biomechanics following running-induced fatigue

• Increased Shoe Bending Stiffness Increases Sprint Performance

• The science of running in super spikes: New data on Nike, Adidas, and PUMA track shoes

• Can changes in midsole bending stiffness of shoes affect the onset of joint work redistribution during a prolonged run?

• A Comparison of the Energetic Cost of Running in Marathon Racing Shoes

• Increased footwear comfort is associated with improved running economy – a systematic review and meta-analysis

• Effects of Highly Cushioned and Resilient Racing Shoes on Running Economy at Slower Running Speeds

• A comparison of running economy across seven highly cushioned racing shoes with carbon-fibre plates

• Variability in Running Economy of Kenyan World-Class and European Amateur Male Runners with Advanced Footwear Running Technology: Experimental and Meta-analysis Results

:

🔥 Official Announcement – Speed Festival 2025

At Speed Festival 2025 we will dive into the world of carbon shoes and their technological evolution together with Diadora.

Leading this presentation will be Gelindo Bordin, Olympic marathon champion in Seoul 1988 and now Sport Marketing Director at Diadora. 🥇

A unique opportunity to hear from a true legend of athletics and sports marketing about how new technologies are reshaping the future of running and track footwear. 👟⚡