Are You Too SLOW To Need Carbon Running Shoes?!

At what pace do carbon super shoes benefit your running? Are better off wearing them in only races, from 5k to Ironman Marathons? What about fast-paced training runs? That got us thinking, would everyone benefit from carbon shoes? It's time to head into the lab!

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[leneheimdal]

I actually wrote about this in my bachelor thesis. We recruited 8 trained, but not endurance trained, young adults. They ran 4x5 minutes at a speed slightly slower than LT2. They ran 2 of the intervals with Nike alphafly and 2 with Nike training shoes. On average the work economy reduced with 2, 1% with alphafly compared with the other shoe. But there was a huge variation in how much the shoe helped (0.1-5%). The Participants ran between 9, 5 to 14 km/h. The trend was that the carbon shoes gave more advantage at speeds >12-13 km/h then lower speeds.

[mathewrose]

As a road cycliist who swore off running years ago because of foot problems, I was surprised when I went for a random 10k run with friends the other week and found I felt fine the next day. I'd just started wearing Hoka carbon shoes for comfort, but I was pleased to see that I might be able to run again. as shoe technology has improved so much of late

[twalk]

I save my carbon shoes for my longer runs and race day. I am a big guy. I am a slow guy. I do receive speed benefits from the shoes. Sometimes I have to slow myself down because they seem to just spring me along. But one of the biggest benefits that the shoes give me is less stress on my legs. I am significantly less sore the day after a long run. I train in Hoka Mach 5 and race and long run in Hoka Carbon X 3.

[cocoschocolate]

This is super useful information, thanks especially for testing this at ‘slower’ speeds too!

[JamesMartin-glgg]

Interesting video, as when I was running back in 1980's it was the air cushioning by Nike.
Yet talking to the older vets at the club, they ran in plimsolls in 1960's.
Look how far we come.

[jamiefuhrman]

Does treadmill vs. outside make a difference? I would think treadmill minimizes the effects of carbon plated shoes since the energy sapping features of outside terrain are removed.

[johnmclaughlin]

I switched to Hoka Carbon X from Hoka Mach 5 for all of my road running -- mainly for injury prevention. I'm prone to plantar fasciitis and achilles tendonitis, and I've found that the Carbon X makes a significant difference for reducing the frequency and severity of foot hot spots,

[scottparrey]

I wish they were around when I was racing IRONMAN and marathons 20 years ago.

[michaelhatch]

My experience of using a carbon plate shoe is that I can run 6 days a week and have significantly higher mileage totals, without injury. This is at low speed. I also found that for faster speeds you have to learn how the shoe works and alter your stride to gain the most response. The faster you go the better the ride. So softness for one aspect and the technical advantage from the plate for the other aspect. And, bonus, no black

[tellef]

Many people still say "the carbon plate propels you forward". Scientists claim the reason carbon plated running shoes are faster, is because of the super foam. The plates mission is to offer structure in the thick layer of very cushy foam

[IrishDublinDave]

Really interesting video. Haven't seen anyone else asses shoes considering the runners weight as a factor, good stuff

[julianengel]

The most important aspect is that the shoes are comfortable. Last year I ended up using my training shoes for my races, as I realised that I am faster in them because of the comfort they give me. Now I got two pairs of those, one for training and one for race day. I dont want to name them here as I think its a very individual thing.

[DRDCZ]

Thanks for including Phil and the honest conclusion!!

[marie-louisekarlander]

I’m a slow runner but I run my two latest Ironman in carbon shoes. Maybe they didn’t gave me faster splits but they made me have less pain. That means you run more and than it will be one better result in the end.

[raminshojaei]

How about actual finish time difference? This is perhaps more important to know. If it's 5min faster for a marathon I might consider investing on a super shoe. 10s faster? Maybe not.

[robinbauer]

It is not about the plate.
It is the soft foam that just protects your legs when you run 2 double threshold days and everyday you run an easy run (obviously not in carbon a GA1 run)

[deanb]

I get a huge benefit from them, I'm talking maybe 30 seconds per km. Strangely perhaps I'm not a fast runner, the opposite actually, quite a slow one, I'm talking over 7min/km type speed in an ironman. I think the advantage comes from how you run. In spite of being a slow runner, I am a mid/forefoot runner and I think this is where the advantage lies in these shoes.

[ironman.]

Besides teh speed advantage the part the plays the MOST is the recovery. Hoka x3 are top class shoes

[travelingfit]

With shoes like the NB SC Trainer v2 and the Prime X Strung, I wonder if super trainers might be better for slow runners than super race shoes. Both have carbon, both have super foams. But light weight vs more cushion when you are out there for 3.5-5 hours would likely shift the value of cushion vs weight.

[philipwood]

You guys do the best videos. As a pretty average runner myself, I've been wondering this for a while. I use carbon plated shoes for races, but sometimes wonder if the benefit is all in my head and a more ordinary pair would do the same for me (and save me significant money!)