Carbon plate running shoe buying guide

What are carbon plate running shoes?

Carbon plate shoes use the latest in running shoe technology to give the runner as much energy return as possible. They usually have a curved, rigid carbon plate embedded in their midsole foam.

The plate helps to compress and expand the midsole foam more quickly. It also keeps the big toes straight to avoid extra flexing. This sends more energy back to the runner, reducing muscle fatigue. The plate also rolls the foot forward to aid propulsion. All this means helps the runner to run faster, and for longer.

Not all speedy shoes are carbon plate shoes. They need to feature some kind of carbon fibre plate in the midsole, which may be full length or partial length.

Are carbon plate shoes allowed in races?

For the most part, yes. You might have heard of the Nike Alphaflys, which caused some controversy and were not allowed to be worn at the Olympic games in Tokyo 2020. This was because they used three carbon plates in the shoe, which World Athletics banned under new guidelines in January 2020. However, any shoes with just one carbon plate can be worn in elite competitions under these regulations. And it’s worth remembering that this is just for elite athletes: amateur runners can wear whatever shoes they like in races.

Why would I want to try carbon plate running shoes?

The main pro of carbon plate running shoes is speed. These shoes will almost definitely have you running faster than your normal everyday pair. A 2019 New York Times study reviewed more than a million amateur races and found that runners using carbon plate shoes were running 4-5% faster than they would in an ‘average’ running shoe.

I’m a beginner. Should I try carbon plate running shoes?

Typical carbon plate shoes are highly technical, so they’re often not so suited to beginner runners. They may also require the runner to adjust their technique to get the most out of the shoe. They often offer very little cushioning and protection, too, so they’re less comfortable than an everyday running shoe.

That being said, brands are now bringing out carbon plate options that offer more comfort and are better suited to the running style of more everyday runners (like most of us on WR!). We’ve mentioned some in our round-up that would be a better choice for those wanting to dip their toes into the world of carbon plates.

I’m a slower runner. Will carbon plate shoes help me speed up?

Studies by Nike have found that its supershoes can improve running economy – the amount of oxygen required to cover a certain distance – by as much as four percent. But this tended to be for those running under seven-minute miles.

Recent independent research carried out by exercise scientists Dustin Joubert and Geoff Burns found that the carbon-plated Nike ZoomX Vaporfly Next% 2 provided less of a performance benefit for those at slower paces. They concluded that the speed of the slower runners meant they weren’t fully compressing the shoes’ super foam to gain the full potential of the energy return.

Some brands now are making more everyday-type carbon plate shoes, with extra features to make them more comfortable at slower speeds. So ultimately, it all depends on you and the shoes as to whether it’s worth buying a pair a slower runner.

Should I train with carbon plate running shoes or save them just for races?

Many runners choose to save carbon plate running shoes for race day to give them an extra edge on the day and to put them in the frame of mind for racing. Top-of-the-range versions are quite expensive and not that durable, so this makes sense to boost their longevity. However, it’s never a good idea to wear shoes for the first time on race day, so we’d recommend adding them into some of your training.

How should I train when wearing carbon plate running shoes?

It’s best to do this for tempo runs and interval sessions. You could warm up and cool down in a more supportive pair, and then switch to the carbon plate shoes for a track or road session. A benefit of doing tempo training in these shoes is that the soft but light cushioning foam surrounding the carbon plate can help reduce muscle fatigue and improve running efficiency, meaning you should recover faster for your next session.

The best carbon plate running shoes

Best for a PB: Nike Alphafly 3

Nike Alphafly 3 technical details

• RRP: £284.99
• Weight: 174g
• Sizes: 2.5-9.5
• Special features: full-length carbon fibre plate,  ZoomX foam, AtomKnit upper

Pros:

• Unmatched propulsion
• Extremely comfortable

Cons:

• Better suited to narrow feet

What our testers said

We tried the Alphafly NEXT% 2. Here’s what our tester thought:

“I am a total convert. The Alphafly offer a unique running perspective: it’s as though someone has strapped you into some tiny foot-shaped pogo sticks. Because as soon as you set off, you feel as though you have a distinct advantage over every other runner. You are propelled – literally propelled across the tarmac in a way in which no other shoe has matched that I’ve run in. One small niggle I had was that I couldn’t remove the inner sole, as is the case with the Tempo, and possibly all Nike high end shoes.”

Want to know more? Read Esther’s full Nike Alphafly review.

Best carbon plate shoe to reduce impact: HOKA Cielo X1 3.0

HOKA Cielo X1 3.0 technical details

RRP: £250
Weight: 213g
Drop: 7mm
Stack: 38mm
Sizes: UK women’s 4.5-13.5
Special technology: Carbon fibre plate

Pros:

• Super speedy
• Comfortable
• Lovely design

Cons:

• Pricey
• Not very stable

What our testers said

“I’m so impressed that HOKA have been able to shave even more weight off it with this latest edition. As soon as I started running in them, though, I became painfully aware of my own technique – they offer very little on the way of stability, and I felt nervous about running at speed on uneven ground with them. Interestingly, HOKA claim to have updated the geometry from the previous version to create more stability, but I felt more comfortable in the HOKA Cielo X1 2.0. I’m don’t have the technical know-how to pinpoint exactly why, but I didn’t feel as supported in the newer version. This may just be the trade-off for more bounce, though, as they’re certainly more propulsive.

“You get out what you put in with the Cielo, and so they felt comfortable and not too stiff at slower speeds with a bit more snap the more I picked up the pace. I didn’t feel fast enough to take them to their full potential, but if you’re a speedy runner looking for comfort and lower-impact landings, they could be a gamechanger.”

Want more info? Read Holly’s full HOKA Cielo X1 3.0 review.

Best for speed on roads: Asics Metaspeed Sky Tokyo

Asics Metaspeed Tokyo Sky technical details

Price: £240
Sizes: 2.5 to 14 (unisex)
Weight: 170g
Drop: 5mm (39.5mm heel / 34.5mm forefoot)
Price: £240
Foam: FF Leap + FF Turbo Plus cushioning
Special tech: carbon plate

What our testers said

I wore these shoes to a local evening 5k race. It was a sticky summer evening with some light drizzle before the race started, so the pavements were just a little damp. But what impressed me about the shoe is how they gripped well in these conditions.

There were a lot of tight turns on my race and I did feel the softness of the heel and the high stack made me a little more cautious coming into those bends. I survived, as did my ankles, but it’s worth baring in mind if this has been an issue for you in previous shoes.

I did feel the shoe responded well when I was running at 5K pace.

Want more? Check out Laura’s full Asics Metaspeed Sky Tokyo review.

Best for race training: Saucony Endorphin Pro 5

Saucony Endorphin Pro 5 technical details

RRP: £250
Weight: 178g
Sizes: UK women’s 5-12
Drop: 8mm
Foam: PWRRUN PB

Pros:

• Comfortable despite carbon plate
• Propulsive
• Stylish

Cons:

• Quite narrow

What our tester said

“These shoes have a definite sense of urgency, but one that makes me feel like I’m in the driver’s seat. I’ve been wearing them for my fastest interval sessions and they’ve really helped me pick up the pace, with a lovely responsiveness to that carbon plate that I’d usually associate with a much less cushioned, comfortable shoe. They’re a fantastic racing option – and they look incredibly cool, I must say!

The SPEEDROLL tech gives them a real drive that means you’re not solely relying on the spring from the carbon plate. For me, this meant I could keep going in them for longer without feeling the impact on my feet too much. They’re incredibly light, too – the lightest shoe in my current rotation.”

Want more info? Check out Holly’s full Saucony Endorphin Pro 5 review.

Best for a variety of distances: Puma Deviate NITRO™ Elite 4

Puma Deviate NITRO Elite 4 technical details

RRP: £210
Weight: 170g
Sizes: UK women’s 4-8.5
Drop: 8mm
Foam: NITROFOAM

Pros:

• Toe-box had more room than some other carbon plate shoes
• Shoe feels stable even at faster paces
• Good over both short and long distances

Cons:

• Small size range

What our tester said

“For a racing shoe, comfort is impressive. The latest NITROFOAM Elite cushioning feels soft enough to take the sting out of longer runs while remaining highly responsive. The upper is thin and breathable, keeping weight to a minimum, but I never feel like comfort had been sacrificed in the pursuit of speed.

The first thing I noticed was how smooth the ride felt. The combination of the PWRPLATE carbon plate and NITROFOAM Elite cushioning delivers plenty of propulsion without feeling overly harsh. At faster paces, the shoe feels energetic and encourages quick turnover, but what impressed me most was how easy it is to settle into a rhythm. Unlike some supershoes that only seem to work when you’re running flat out, the Elite 4 feels comfortable cruising at marathon pace as well as pushing harder.”

Best for comfort and speed: New Balance FuelCell SuperComp Trainer v3

New Balance FuelCell SuperComp Trainer v3 technical details

Technical details

RRP: £230
Weight: 212g
Drop: 6mm
Stack height: 40/34mm
Foam: FuelCell midsole foam
Special technology: Carbon fiber plate
Sizes: 3.5 to 8

Pros:

• Comfortable and easy to run in
• Great grip
• Good for longer runs

Cons:

• Expensive for a training shoe
• Less suited to shorter, faster paces

What our testers said

“I’ve run in the New Balance FC SC Elite V4 and while it’s a super quick racing shoe, what stopped me giving it full marks was that it wasn’t as comfortable as I wanted for racing over longer distances, and it’s certainly not as comfy as my beloved New Balance FC SC Elite V3.

With the design of the FuelCell SuperComp Trainer v3 looking a lot more like the SC Elite V4, I was worried it wouldn’t be as comfortable as I wanted, but I was wrong. This is a really comfortable shoe and I had no pressure points in the upper. There was a good amount of padding and I’d happily run a long way in this shoe.”

Want to know more? Read Laura’s full New Balance FuelCell SuperComp v3 review.

Best for those new to carbon plate shoes: HOKA Transport X

HOKA Transport X technical details

RRP: £160
Weight: 250g
Drop: 5mm
Sizes: 3.5-13.5

Pros:

• Versatile – can be worn for both walking and running
• Not too pop-y
• A smooth ride

Cons:

• More suited to wider feet

What our testers said

“The Transport X suit runners doing both long distance and shorter speed sessions. They are stylish and good for everyday gym or casual wear. I found them incredibly comfortable for a carbon plate running shoe. The smooth-riding rocker gives a great heel-to-toe transition, so from the first moment you start your run, you feel strong and encouraged to run fast. I have run on both pavements and grass in these, and they felt stable enough for uneven ground, as well as light on tarmac. This is a shoe that would appeal to a wide demographic of runners, rather than a niche market. I love the fact that I can wear them for walking as well as on the run.”

Want to know more? Read Louise’s full HOKA Transport X review.

Best carbon plate on a budget: Kiprun KD900X.2

Kiprun KD900X.2 technical details

• Price: £119.99
• Weight: 182g
• Drop: 6mmF
• oam: VFOAM
• Special features: Carbon plate

Pros

• Great value
• Very comfortable
• Strong energy return

Cons

• A little narrow

What our testers said

“From the very first step out of the door, you can feel the energy return in each step. It’s the closest to running with springs on your feet that you could get – without actually attaching springs to your soles! The shoes have a grippy and durable rubber outsoles – something which can often be skimped on in favour of saving weight in supershoes.

“Without a doubt, these should be on your list if you’re looking for a shoe that helps your runs feel effortless, looks good and feels great, this is the shoe for you. And what a price! It truly stands up to the best running shoes at a fraction of the value.”

Want more info? Check out Anna’s full Kiprun KD900X.2 review.