Carbon-Plate Running Shoes (Yay or Nay?)
Are These Shoes Worth the Cost?
Note: The following is not a running shoe review, it's just my objective 2-cents from a coach’s perspective.
The newest nerdy item in the running world is carbon-plated sneakers. They’ve been on the market for a few years, and I eventually purchased my first pair in winter 2021. I bought the Saucony Endorphin Pro, mainly because I’ve been a Saucony person forever, even though I dabble in Hokas and Altras these days. The carbon-plated sneakers were definitely the most money I've ever spent on a pair of shoes in my life! FWIW: I purchased the orange ones, and I hadn't run in orange shoes in many years, so there was also that perk!
So, how much did the shoes help? After a few weeks of running in them, my scientific brain/approach knew that the jury was still out as to whether they've actually "improved my pace while reducing energy demands," as most of these different shoe company ads claim to do. They felt a bit odd at times because it occasionally felt like I was running on a rail, given the central placement of the carbon plate within the sole, but that might also be due to my hyper-sensory proprioception (kinesthetic sense). After only a few weeks, I couldn't put a precise data-point on how much they were helping, but they are certainly light and didn’t give me any issues in my feet or lower legs, so I liked them for that simple reason.
Then, after 3 months of running in those sneakers (though not exclusively), I did my first Tempo-pace workout of spring 2021, and I was wearing the Saucony carbon-plated shoes. I stay very in-tune with my pacing/exertion, and so with that in mind, I was not expecting to hit the faster paces that I did, so I was pleased! I was inclined to give them a high grade, though I can't say what exact percentage of my improved paces were due to the shoes vs. my work ethic. I view it as a pie chart, and I know that, ultimately, it’s my training, not the shoes, that is the biggest piece of the pie in determining my workout/race performances. In other words, I had to admit that my overall training the past 12 months (at that point) was better than the previous year; therefore, I should have expected be faster during any given track workout.
Nonetheless, based on my expectations and my typical precision pacing, the math told me that these shoes improved my T-pace ~3%. That will equate to ~8-15 seconds per mile for those in the T-pace range of 6:00 - 9:00 per mile. So, if you are at the peak of your potential and are looking for a way to get over a hump and/or squeeze out some time, then yes, maybe the shoes are a potential solution. However, similar to purchasing high-end cycling equipment, the assumption is that there aren't any other major variables hampering your performance, such that the comparisons between data points won’t have any confounding variables involved. Meaning, if you're still getting over an injury, and/or haven't hit strength training 3-5x per week for 6 months in a row, and/or you’re running slower than 10:00/mile, then I might suggest saving your money for now, especially if budgeting is a factor.
In sum, I have only run in one type of carbon plated sneaker, so the results are narrow, but it seems that the theory of this style of sneaker is at least minimally supported by the claims of me and the runners I coach who have used them. If I was paid money to promote the shoes, then yes, obviously "these shoes are guaranteed to give you a PR or your money back!!!," and so goes the world of endorsements in all professional sports. But for anyone reading this article who is on a budget, the cost of these shoes is the same as 2-3 professional massages, for which the massages might do better in alleviating current ailments and improving your performance (for example). Choose wisely, my friends!
Train Smarter, Not Harder!
Mike