Best Carbon-Plate Running Shoes, 2023

The last few years have seen a huge rise in interest in carbon-fibre running shoes.

Shoes where a stiffer plate is inserted in a well-cushioned midsole to help forward propulsion in the last phase of the gait cycle is not a new idea by any means. Several companies have implemented the idea in various ways over the last 20 years. 

The combination of a carbon plate, super springy cushioning and the right “rolling geometry” has spearheaded the current wave of shoes. The increased performance indicators at elite level – notably the sub-2-hour marathon – have engendered much debate amongst runners at all levels. One thing for sure: carbon-plated shoes are not going to go away for the moment.

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What does carbon fibre do for shoes, and how do they work?

Simply put, carbon fibre plates are like springs that propel you forward. Basic biomechanics identifies 3 phases to the gait cycle of most runners:

• First impact phase: usually at the heel or midfoot.
• Second phase: when most of the foot can be in be contact with the ground.
• Third phase: when you go onto your forefoot and you project forwards.

The combination of the rocker-like geometry of the designs, together with the spring-like qualities of the plate, when used in conjunction with a soft springy midsole, just seems to enhance forward motion – and quickly.

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Should I wear carbon plate shoes?

In our opinion and experience, shoes with any kind of enhanced forward propulsion like carbon plates are engineered to improve performance. 

Although in the last two years performances by elite runners in carbon-plated shoes have broken records and hit the headlines, performance is all relative. Obviously, if you want to improve your running, you have to train and train hard. No pair of shoes by itself is going to help that. Having said all that, whether you are an elite 10km or marathon runner going for a national record or a club or recreational runner just aiming to improve your PB, little things do matter! If you are convinced by the arguments that a carbon plated shoe will help you improve, there is only one way to find out.

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How much faster are carbon plate running shoes?

Some companies would lead you to believe quite a lot, and the mythical 4% figure has been often quoted. Trying to find independent research not involving a running brand is not easy but does exist. 

You, as a runner and we, as a retailer, always try to go beyond the headlines or the tweet or the marketing hype to see, “what is really going on here?” Any coach, in any sport, will tell you it is hard consistent training and attention to your running form – sometimes for a few years – that brings genuine improvements.

However, performances by elite and club runners wearing carbon-plated shoes have shown substantial individual improvements at a range of distances from 5k to 50 miles. Or as people often say, “The stopwatch doesn’t lie.”

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Which running shoes have a carbon plate?

Hoka Mach X / Saucony Endorphin Elite / Saucony Endorphin Pro /  Saucony Endorphin Speed / Saucony Endorphin Trail

SAUCONY

Saucony's Endorphin range boasts innovative technology and features Speedroll technology. The Pro have a carbon plate, while the Speed has a plastic/TPU plate. Saucony has a great reputation for this technology and continues to impress with its recent product line. Read on for details of each...