Calling all speed demons and performance enthusiasts!
The world of running shoes has been revolutionized by carbon plate technology, and 2024 is bringing us some seriously game-changing footwear.
I have run a 31 min 10k, a 1.09 Half Marathon, Won multiple races, and am a UESCA Certified Running Coach. I'm perfect to help you navigate through the best carbon plate running shoes.
Whether you're a marathon maven or a 5K fanatic, we're about to dive into the crème de la crème of carbon-infused kicks. Get ready to lace up and leave your PR in the dust!
What Makes Carbon Plate Running Shoes Special?
Carbon plate or "super shoe" technology has become popular in recent years, appearing in various shoe brands. This technology involves using a carbon plate or a variation of it in the shoe's sole, ultimately aiming to enhance running speed.
The idea of having a carbon plate is to help with energy return and propel you forward. While there have been mixed studies on the effectiveness of carbon-plated shoes.
The best thing is to try the shoes out for yourself and see how they feel and perform for you.
From my personal testing as an elite athlete, I have noticed significant improvements in both the pace I can hold and my legs, which feel significantly less sore following a workout or long run using a super shoe.
Carbon plate technology was brought to the forefront by Nike in 2016, where some of the world's best athletes used a prototype version of a super shoe, the Vaporfly, during the Olympic marathon.
I had one of the very early models containing a carbon plate, the Nike Zoom Vaporfly 4% . I got hold of this model in 2017.
It is important to note, however, that training and hard work still need to be the fundamentals of your running and race prepration.
However, carbon-plated running shoes can allow you, in my experience, to recover quickly. This is also down to the amount and type of foam used in the shoe, which, of course, absorbs impact.
Best Carbon Plate Running Shoes for 2024
While there is a huge range of carbon plate running shoes available, determining which one is best for you can depend on factors such as your biomechanics, race preference, goals, and the terrain you wish to run on.
Nike Vaporfly 3
The Nike Vaporfly 3 is the key generation line of the original super shoe, with improvements made mainly on the upper and overall fit while retaining the performance benefits, utilizing a full-length carbon plate and ZoomX foam. The Vaporfly 3 is a really awesome shoe and is my go too for race day, particularly over the 5k and 10k distances.
Price
At the time of writing the Nike Vaporfly 3 is $260.
Pros
- Very lightweight - Perfect for the 5k and 10k distances and even perhaps the half marathon for advanced to intermediate runners.
- Great lockdown - Your foot feels secure and snug, and the lacing system gives you a great fit.
- Responsiveness - The shoe feels snappy, and you can still feel the ground, a fantastic medium between comfort and performance.
Cons
- Expensive - The shoe is pricey in comparison to some other options out there, however it is one of the very top of the range super shoes with a carbon plate on the market.
Brooks Hyperion Elite 3
The Brooks Hyperion 3 is a fantastic balance of support and responsiveness. It contains a full carbon plate and feels sharp and stiff off the ground, helping give your running stride a real boost. Race-wise, it suits the 10k and half-marathon distances well. Additionally, it would fit into a shoe rotation well, perhaps using a different super shoe for races and the Hyperion 3 for some of the faster threshold uptempo work.
Price
At the time of writing the Brooks Hyperion 3 is $179.95
Pros
- Easy to achieve a good lockdown on the shoe for a snug fit.
- Responsive at faster paces such as threshold work
- Durable shoe which should last for plenty of miles.
Cons
- Grip could be better
- Less bouncy than other shoes with a carbon plate which is something to keep in mind based on personal preference.
Nike Alphafly 2
The Alphafly 2 is the other option in Nike's premium race shoe lineup. The shoe is known for its exceptional comfort and speed, particularly over longer distances, so it really tends to suit the Marathon and up. However I would still consider it for a Half Marathon aswell.
Price
At the time of writing the Alphafly 2 is priced at $177.97.
Pros
- Incredible comfort - The shoe feels extremely nice to run in and for long periods of time, proving why this is such a popular choice for marathon runners.
- Durability - I have logged many miles in my pair of Alphafly 2's. I do favor it in terms of other super shoes I have had before, but the sole and feeling of propulsion are still very good.
- Versatility - If you are looking for a shoe that you can race and train in, then the Alphafly 2 is a great choice; with the fact that the shoe performs so well, it can become a regular option for your long run.
Cons
- Price - One of the most expensive super shoes on the market
- Stack height - The stack height may feel too much for some runners who prefer a more "feel the ground" minimalistic design.
Adizero Adios Pro 2
The Adidas Adios was my go-to race shoe prior to the Super shoes taking off in 2017. The Adios Pro 2 contains carbon rods rather than a carbon plate with a continental rubber outsole for incredible grip. The shoe can be used for a variety of distances and training sessions. I personally like to use the shoe for threshold intervals or speed sessions due to the responsiveness and feeling of the ground.
Price
At the time of writing the price of the Adios 2 Pro is $132
Pros
- The shoe is very competitive in terms of price particularly now in 2024, this makes it a great option if you like to use a super shoe during training as well.
- Feels very much like a traditional shoe, foot feels very natural in the shoe.
- Good fit - The shoe is particularly good for those with a narrow fit or those who like to be able to tighten the shoe to really grip the upper of their foot.
Cons
- Perhaps gives less propulsive feel than some other options.
- Lower stack height, if you have always ran in higher stack height shoes then it may take some time for you to adapt to this.
Nike Zoomfly 5
The Nike Zoomfly 5 contains a carbon plate but has a different purpose than the previous shoes on our list. The Zoomfly 5 is more of a training shoe than a racing one. However, if you are looking for one shoe to train and race in, the Zoomfly 5 could be an option. Due to its durability and structure the shoe should last many miles.
Price
At the time of writing the Zoom Fly 5 is priced at $170
Pros
- Stable and Cushioned Ride - The shoe feels very supported and cushioned, giving you the feeling that you are protecting yourself from impact.
- Durability - The shoe is solid overall and should last well, particularly if you want to use the shoe for most of your running.
- Comfort - Plenty of padding in the upper around the ankle makes for a very comfortable shoe.
Cons
- Heavy - The shoe is heavier for those preferring a responsive race shoe.
- Better Race options - There are better options out there if you are looking to run your fastest 5 or 10k.
Choosing the Best Carbon Running Plate Shoes for Your Needs
When deciding on what shoe is right for you, it's important to consider what distance you are looking to run and over what terrain, along with your experience level and biomechanics, as one shoe may suit you better than another.
For example, a heel striker may get on best with a high-stacked cushioned version, whereas a midfoot striker might like a shoe closer to the ground with a high response rate, more like a traditional racing shoe.
The fit and sizing are absolutely vital. Otherwise, you run the risk of blisters, bunions, and injury. As the shoe will not be able to work as designed, you will also most likely not benefit from its full performance.
Carbon plate shoes are fundamentally designed for performance and racing. Due to their expense and the belief that they may not last as long, many runners reserve them for races.
However, more durable models like the Alphafly 2 can be used for interval sessions, long runs, or tempo runs. Using them for these purposes not only improves performance, confidence, and race preparation but also can help aid in recovery.
In terms of breaking in your carbon plated shoes, firstly it's important to note that the shoe should feel comfortable from the off and your foot should feel natural sat in the shoe.
However, it's important before you attempt to race in the shoe to try it on for a short run and perhaps some intervals around your race pace to see how it feels.
The Best Carbon Plate Running Shoes for Different Types of Runners
One thing I've learned over the years is that there's no one-size-fits-all when it comes to running shoes, especially with carbon plates.
What works for me might be a disaster for you. It's all about experimenting and finding what feels right for your body and running goals.
Oh, and here's a pro tip: rotate your carbon plate shoes with regular running shoes. Mixing it up helps keep your feet strong and adaptable.
Remember, at the end of the day, it's not the shoe that makes the runner - it's the hard work and dedication you put in. Carbon plates can give you a nice boost, but they're not magic.
For marathon runners and racers I would recommend, the Alphafly 2, The reason being is the amount of cushioning and the feeling of bounce in the shoe. Basically you want a shoe that can help your legs feel as fresh as possible, ready for the last 6 miles.
My top choice for speedwork will be the Nike Vaporfly 3. Long lasting light and responsive perfect for speedwork and interval training alike.
Caring for Your Carbon Plate Running Shoes
These shoes aren't cheap, so you want them to last. One thing I've found super helpful is rotating them with other shoes. I alternate between a couple of pairs, giving each shoe time to decompress between runs. For example, I use the Zoom Fly 5 for steady runs, The Alphafly 2 for long runs and then the Vaporfly 3 for races and fast intervals.
For, cleaning and maintenance you can use a soft brush to gently remove dirt and a damp cloth to wipe the upper of the shoe. Also after really wet runs, I like to put some newspaper in the shoe to help dry the inner of the shoe.
How do you know when it's time to replace them? For me, it's when I start feeling less of that signature "pop" from the carbon plate.
It can vary depending on your running style and the specific shoe model. If you're noticing decreased performance or any discomfort, it's probably time to start shopping.
Conclusion
There you have it, fellow runners – the ultimate rundown on the best carbon plate running shoes of 2024!
We've sprinted through the top picks, dissected the tech, and even dished out some pro tips on caring for these speed machines.
Remember, while carbon plates can give you that extra oomph, it's still your legs doing the hard work! So lace up, hit the pavement and let that carbon-fueled energy propel you to your next PR.
If you are targeting a race in particular be sure to check out our guides to really understand the distance. Be it for the 5k, 10k or Half Marathon.
FAQ
Do Carbon Plate Running Shoes Make A Difference?
Absolutely! In my experience, carbon plate shoes can significantly improve running performance. Although scientific studies have given mixed results. I've noticed a real difference in my speed and endurance, especially during longer runs. However, they're not magic—proper training is still crucial for improvement.
Can You Run In Carbon Plated Shoes All The Time?
While it's tempting, I wouldn't recommend running in carbon-plated shoes for every session. These shoes are best for race days and specific speed workouts. I rotate mine with regular trainers to maintain foot strength and versatility aswell to maximise the lifespan.
How To Choose Carbon Plate Running Shoes?
Choosing the right carbon plate shoes is all about personal fit and running style aswell as what you want to run in the shoe (distance and terrain). I'd suggest trying on several pairs and even doing short test runs if possible. Consider your foot shape, running distance, and pace. Don't just go for the most popular brand, what works for elite marathoners might not suit your needs. Comfort should be your top priority.
How Long Do Carbon-Plated Running Shoes Last?
This does depend on your running style and the specific model often between 200 and 400 miles. I've found that the foam tends to lose its spring before the carbon plate wears out. Keep an eye out for decreased responsiveness or any discomfort, these are signs it's time for a new pair.
