Pros and Cons of Super Shoes

On any given race day, as you look down at the various running shoes that runners are wearing, chances are you’ll see a lot of carbon-plated shoes out there. Wondering what a super shoe is? Spend enough time browsing run community threads and you’ll hear about them a lot! These carbon-fiber race shoes, or sometimes called carbon-plate shoes, are high performance running shoes that are strategically designed with maximum speed and energy return in mind. Through advanced footwear technology, these shoes have transformed road racing. Having had to do a little back research into when super shoes really became popular, we learned that we’ve hit a decade of them growing in popularity! Since 2016, when Nike released the Nike Vaporfly, the majority of brands have raced to get their own carbon-plated shoes into the mix. 

What are Super Shoes?

As mentioned above, these carbon-plated running shoes are designed with a stiff carbon-fiber plate built into the midsole, paired with lightweight, highly responsive foam. This combo of plate and foam is intentionally designed to improve a runner’s efficiency and help them maintain faster paces with less energy expenditure. We’ve come a long way since 2016 with regards to these shoes, and the limit doesn’t seem to exist to think about where these brands will go next! 

From elite marathoners chasing world records to the everyday runner just looking to hit their next PR, carbon-plated shoes have become one of the biggest hits in the running world. Either you’ve tested a supershoe (or many of them!) out yourself or are wondering whether investing in a pair is worth it, as coaches, we know it’s important to understand both the benefits and the drawbacks before adding this type of shoe to your rotation. We’re here to help break some pros and cons down for you!

Our 3 Pros of Carbon-Plated Shoes

• They feel more responsive and lightweight: A big noticing right away when you try on a pair of supershoes is how light they feel and how different they are compared to your typical trainer. They’re designed to be lightweight, so for runners who want to feel fast, these can make a difference in how the shoe feels during workouts and races. That responsive foam combined with the lightness of the shoe noticeably creates the feeling of forward propulsion. Depending on your running mechanics, these two features can make maintaining a faster pace feel more comfortable and smooth.

• They can improve running economy: Running economy is the amount of energy spent maintaining a certain speed. Carbon-plated shoes have been studied and shown to improve running economy, specifically because of that carbon plate and foam. Conserving energy during long runs and races at certain paces can be very important if you are looking for personal bests, as you can maintain your pace more efficiently and with less energy spent. Every advantage can help when your legs start feeling tired in a race!

• The most talked about point… They can help you run faster: We say “can help” rather than “will help” because the shoes are not the ones doing the work! You are! Because of the above mentioned features and benefits of super shoes, racing in a pair may aid in your chasing that personal best or tough workout. There’s research that shows these shoes improve running economy and maximize performance, so they can be a great option to help you get that advantage. But remember, your training, fitness, pacing and preparation still matter the most, the super shoes are there to just help you! 

Now we want to talk about 3 cons of these carbon-plated shoes. They aren’t for everyone… and they aren’t for every run!

• They’re expensive and aren’t ideal for every run: We aren’t going to lie… Super shoes aren’t cheap! Because of that specialized carbon-fiber plate and responsive foam, these shoes will come with that premium price tag. We also want to add that you won’t get as many miles in them as you would a typical trainer. If you go through shoes quickly, the cost of these shoes will add up tremendously. They are also not ideal for every type of run. They actually should not be worn on every run. Most runners will benefit from a variety of shoes in their rotation, but carbon-plated shoes should be worn mostly for specific effort workouts and/or just races. Having the right shoe for the purpose of your run will support your training.

• They place different demands on your muscles: Because of the stiff carbon-plate, certain muscle groups may experience a different demand compared to running in your everyday trainer. They won’t automatically cause an injury, but they can influence your body’s response to wearing them. Allow yourself time to adjust to them, and do not wear them for every run. We recommend gradually increasing these shoes into your routine and noticing how your feet and body respond. If any niggles or pain pop ups, don’t force them to stay in your routine.

• They don’t replace quality training: Our third pro was that they can help you run faster, and we’re ending our con list with reminding our runners out there that super shoes don’t replace quality training. They don’t replace consistent training, fueling well, building your aerobic base for you, or preparing your legs for the demands of your race, especially if it’s a long distance race like a marathon. Your game plan of preparation and training means much more than relying on a super shoe to do the work for you. They will just support you in key workouts and on race day with what the shoe is built to support with. 

Are They Worth It? 

We’ve shared pros and we’ve shared cons… so we do not believe they are a necessity for every runner, but they can be an excellent tool for runners who want to maximize their performance. There is strong research behind them, brands are evolving the quality of their carbon shoes, and there’s a reason why they’ve become so popular among competitive athletes. They’re responsive, lightweight, and can potentially help you run better on race day. But they’re expensive, not ideal for every run, might place demands on different muscle areas, and don’t replace quality training. 

Your running success isn’t determined by the shoes you wear, and at the end of the day, find shoes that work for your body, support your goals, and make you excited to lace up and get out there to run or race. We love talking about the shoes we’re loving, so reach out to us if you have questions about super shoes or if trying them out is right for you!