Carbon Plated Running Shoes Improve Running Economy

Picture from Runrepeat.com

Remember my post on whether super running shoes work or whether it was just a placebo, especially for recreational runners?  Well, for serious runners they definitely make one run faster. 

In theory, the super shoes reduces your energy cost when you run, making runners more efficient at the same running speed.

How do they actually make you run faster? In my past versus present post, I highlighted how super highly stacked midsoles, super responsive PEBA foam, and uppers are optimized biomechanically. In addition, the carbon plates offer runners with energy return on every stride. The propulsion and fit designed to minimize fatigue over the whole marathon distance, almost like pushing off, off a trampoline when you run.

However, what if one ran in carbon plated running shoes versus shoes that did not have a carbon plate? That was what a new systematic review investigated, how much lower the energy cost is when you compare running in carbon plated versus non carbon plated shoes and how big the effect was.

14 studies pooled by researchers to compare carbon plated versus non carbon plated shoes when running (Kobayashi et al, 2026). Each runner in all the studies ran in both types of shoes to minimize 'between-runner" variability.

The results showed that the carbon plated shoes significantly lowered metabolic cost (or energy cost) for all the variables measured. Running economy, oxygen consumption and energetic cost of transport (ECOT)  all favoured the carbon plated running shoes.

Here's what the researchers summarized that was interesting. The carbon plated shoes lowered metabolic demand during running by 2 to 3 percent on average. This means that the total amount of energy and oxygen required by the body to sustain cardiovascular function, muscle demands and heat regulation while running was less in the carbon plated shoes.

This matches what runners "feel" in super shoes. Not a night and day transformation but definitely a sufficient edge, more so when pace increases and race distances get longer. (Recap: runners were only running 6 minutes at 10 km/h pace in the super shoes or super placebo post).

So if you are still deciding on buying carbon plated super shoes for your next attempt to beat your 10km/ 21km/ marathon, (or insert your distance) personal best, the scientific answer is a definite yes. Especially if you are not a beginner and can afford them.

Reference

Kobayashi EN, Toledo RRF, de Almeida MO et al (2026). Metabolic Effects Of Carbon-Plated Running Shoes: A Systematic Review And Meta-Analysis. Front Sports Act Living. 9(7): 1710224. DOI: 10.3389/fspor.2025.1710224

How Long Does Your Running Shoe Last?

Picture from Run Repeat

Ever wondered how long before you need to change your running shoes? A bit of history on midsole technology. Previously, the midsoles in running shoes were all made with ethylene-vinyl acetate (or EVA). Then Adidas managed to secure (Adidas bought the technology from BASF) their Boost midsole out of thermoplastic polyurethane (TPU) in 2013 which led to many marathon world records falling. In 2017, Nike's super shoe, the Vaporfly, was made of polyether block amide (PEBA) and it is still the current dominant midsole.

Previous anecdotal evidence and hearsay suggest EVA midsole running soles tend to last between 300 to 500 miles (480 to 800 km). There was an older study supporting this information (Cook et al, 1985). The researchers measured shoes shock absorption at frequent intervals between 0 to 500 miles. 

A machine was used to simulate running impact as well as 2 vounteers who actually ran 500 miles (pictured above). The 2 human volunteers show similar patterns compared to the machine (see diagram). Human testing showed that EVA midsole shoes retained 80 percent of shock absorption after 150 miles (240 km) and 70 percent after 500 miles (800 km). The curve then flattens out between 300 to 500 miles which is probably where we get shoe lifespan information from.

More recently, a bunch of researchers teamed up with the brand On and manufactured prototype running shoes that were almost identical (Rodrigo-Carranza et al, 2023). One had the new PEBA super foam while the other had the traditional EVA midsole. 

Shoe testing from Rodrigo-Carranza et al (2023)

Both versions also had a curved carbon fiber plate. They tested the shoes before and after 280 miles (448 km). 22 runners performed a running economy test to measure how much energy they used at a given pace, once in fresh shoes, once with pre-worn shoes. The researchers themselves actually ran 280 miles (448 km) in each pair of shoes to pre-wear them for the research!

The researchers found that the new super foam did lose their powers quicker. In fact they were no better than the traditional EVA midsole when they did. A key finding was that energy consumption while running with the new PEBA midsole shoe was 1.8 percent less than using the new EVA shoe. This strengthens the case that the super foam itself is more important ingredient since both versions of the prototypes had carbon plates in them.

Another key finding was that after 280 miles (448 km), there was no significant difference between the 2 shoes. The EVA did not lose anything while the PEBA super foam shoe got 2.2 percent worse. Please note that not all PEBA foams are created equal. On's super foam may not be totally similar to Nike's and other brands.

I have not converted to super shoes yet as I do not like them stacked too high. Moreover, I currently only run 2-3 times a week and I rotate between 2 to 3 pairs of shoes with EVA and TPU midsoles. I run in them until they start to feel "flat". It is relatively easy to feel especially if one of my other newer pairs still feels supportive by comparison. I usually retire that "flat pair" from running but will still use them for walking. If you're using the PEBA foam super shoes, you may have to change them earlier.

If you are interested, have a look at Run Repeat, where infomation on a huge range of high performance super foams are available. The author, Carlos Sanchez runs 100 km a week and has run three sub 3 hours marathons. Sanchez suggests that shoe foams take more than 24 hours to 'recover' and some foams recover faster than others so you may want to rotate your running shoes to maximise comfort and shoe life.

References

Cook SD, Kester MA and Brunet ME (1985). Shock Absorption Characteristics Of Running Shoes. AJSM. 13(4): 248-253. DOI: 10.1177/036354658501300406

Rodrigo-Carranza V, Hoogkamer W, Gonzalez-Rave JM et al (2023). Influence Of Different Midsole Foam In Advanced Footwear Technology Use In Running Economy And Biomechanics In Trained Runners. Scan J Med Sci Sp. DOI: 10.1111/sms.14526