Once reserved for elite runners, the best carbon-plated running shoes are becoming increasingly popular for anyone trying to shave a few seconds—or, if you’re lucky, a few minutes—off your PR. The carbon plate found in the shoe’s midsole “returns more energy from the ground into the runner’s foot and encourages a more efficient running gait,” certified running coach Laura Norris tells SELF. “It acts like a spring mechanism.”
The carbon-plated shoes that are typically worn for marathons (a.k.a. super shoes) also have a high stack of responsive, bouncy foam, which works with the carbon plate for maximum energy return and minimal muscle damage during long races. But these days, there are all kinds of plated running shoes—like “super trainers,” which are more durable, more budget-friendly, and better for everyday use than super shoes. These pairs may have a half carbon plate or a nylon plate instead.
While carbon-plated shoes have the potential to make you faster, they aren’t a magical one-way ticket to running a Boston Qualifying marathon time, Ben Pearl, DPM, a podiatrist at Arlington Foot and Ankle in Virginia, tells SELF. Nor are they appropriate for all runners in all situations. But as anyone who has worn them can attest, carbon-plated shoes can be fun—and fast. Here’s how to know if they’re right for you, and how to pick the best pair for your feet and your goals.
Our top picks
- Best Overall: Saucony Endorphin Pro 4, $225
- Best for Marathons: Nike Alphafly 3,
$307$270 - Best for Shorter Races: Nike Vaporfly 4, $260
- Best for Speed Workouts: Saucony Endorphin Speed 4,
$170$125 - Best for Wide Feet: New Balance FuelCell SuperComp Elite v4,
$250$200 - Best for Trails: Hoka Mafate X, $225
- Best for Middle-of-the-Pack Runners: Asics Metaspeed Edge Paris, $250
Have a need for speed? Satisfy it with our picks below.
Best Overall: Saucony Endorphin Pro 4
I ran my first marathon in the Saucony Endorphin Pro 3 (the previous version of this shoe). And while I was undoubtedly suffering by the end of the race—my stomach was a wreck and my quads were trashed—my feet felt fine.
The current model remains one of the most comfortable super shoes on the market, without compromising on speed. “It’s one of the top favorites for people I coach—it’s very accessible,” says Norris. “It’s got a very responsive foam, but it still feels like there’s an element of control.” Richard Teter, DPM, a podiatrist at Mount Sinai in New York City and an avid runner, agrees, adding that he recommends this shoe to runners who need a bit more stability underfoot.
Norris also says it can be a good option for slower runners, which I can attest to as someone on a years-long quest to break four hours in the marathon. I’ve even worn the Endorphin Pro 4 for shorter races, and it’s never failed me (my 5K PR is in this shoe!).
Sizes: US 5 to 12 | Materials: Mesh, foam, carbon plate, rubber | Widths: Regular | Weight: 6.5 oz | Heel-to-toe drop: 8 mm
Best for Marathons: Nike Alphafly 3
Study the feet of the first wave of runners in any marathon, and you’ll likely notice that one shoe dominates: The Nike Alphafly, the OG marathon super shoe (and an enduring fan favorite). Krista Archer, DPM, a podiatrist and marathoner in New York City, tells SELF it’s the model that the vast majority of her patients wear, for just how much time it shaves off their mile splits.
When Christa Sgobba, SELF’s director of food and fitness, tested the Alphafly 3, she noticed a difference from her regular trainers right away. “The energy return from the foam cushion, carbon fiber plate, and Air Zoom pods is incredible, pushing me to a quicker (and easier) turnover with each stride,” she wrote in her review. “I’m a heel-striker, and I feel like I was able to notice the benefits of all that tech underfoot; with some super shoes, forefoot strikers have the definite advantage.”
Heads up: Middle- and back-of-the-pack runners looking to optimize their marathon performance might want to steer clear. Norris says that the Alphaflys are so aggressive that they can feel awkward or uncomfortable for runners racing at slower speeds.
Sizes: US 5 to 12 | Materials: Engineered upper, foam, carbon plate, rubber | Widths: Regular | Weight: 6.1 oz | Heel-to-toe drop: 8 mm
Best for Shorter Races: Nike Vaporfly 4
The high stack height of marathon shoes helps save your body during those grueling last few miles. But if you’re not running 26.2, you don’t need quite so much cushion, says Dr. Archer, which means you can opt for an even lighter—and possibly faster—shoe.
The Nike Vaporfly 4 is similar to the Alphafly, minus some cushioning and over half an ounce of weight. It’s tailor-made for distances shorter than the marathon, like half marathons and 5Ks. “It’s a really popular shoe, just in terms of what people find comfortable,” says Dr. Teter. “It’s a little bit more versatile.”
Sizes: US 5 to 12 | Materials: Engineered mesh, foam, carbon plate, rubber| Widths: Regular | Weight: 5.4 oz | Heel-to-toe drop: 6 mm
Best for Speed Workouts: Saucony Endorphin Speed 4
Instead of a carbon plate, the Saucony Endorphin Speed 4 has a more flexible nylon plate, which still gives it a pop of speed (but makes it a better fit for a spot in your weekly rotation). “With super trainers, I find that runners can bring those into easy runs and long runs with a little less risk,” says Norris. “Because the plate is shorter or made of nylon or pebax, it doesn’t have as intense an energy return, so it’s going to spare them some muscle damage.”
This sneaker is one of my favorite options for workouts, whether I’m on the track or logging a tempo run. It makes me feel effortlessly speedy when I want to go fast, but the nylon plate is subtle enough that when I’m warming up or cooling down at slower paces, I’m not fighting the shoe. Bonus: It’s significantly less expensive than a true super shoe and lasts much longer. “The Saucony Endorphin Speed is really durable,” says Norris. “That’s one that my runners really, really like.”
Sizes: US 5 to 12 | Materials: Engineered mesh, foam, nylon plate, rubber | Widths: Regular | Weight: 7.2 oz | Heel-to-toe drop: 8 mm
Best for Wide Feet: New Balance FuelCell SuperComp Elite v4
New Balance
FuelCell SuperComp Elite v4
The bad news for runners with wide feet is that super shoes are notoriously narrow and often don’t come in wide sizes. The good news is that the one shoe that does come in more widths—the New Balance FuelCell SuperComp Elite v4—is really great.
It’s my personal favorite marathon shoe at the moment (and the shoe that I ran my current PR in). Just because it’s slightly heftier than most other super shoes—giving it a touch more stability and support—doesn’t mean it’s not fast. It’s also surprisingly comfortable, for a super shoe.
Norris’ runners agree: “People really like the SuperComp Elite,” she says. “It’s so well-cushioned and holds up really comfortably over marathons.”
Sizes: US 5 to 12 | Materials: Engineered upper, foam, carbon plate, rubber | Widths: Standard, wide | Weight: 6.6 oz | Heel-to-toe drop: 4 mm
Best for Trails: Hoka Mafate X
Trail shoes with carbon plates are a new trend—and one that, on paper, doesn’t make that much sense. “Since the ground is softer on the trails, even though you have a plate that’s supposed to help with energy return, it doesn’t quite give the same amount,” says Norris. “A lot of carbon-plated shoes also have soft, squishy foams that might make runners feel too unstable on trail surfaces.”
I was expecting that to be the case with Hoka’s Mafate X, a carbon-plated trail shoe made with ultrarunners in mind. Instead, I found that the forked plate (which is shaped like a narrow “V”), actually adds stability, pushing my foot back into a normal gait when I step on a root and slightly roll my ankle. And while the foam is plush and super comfortable, it’s not so squishy as to throw me off. The biggest downside is how heavy the shoe is, but I found that the plate helps get the feet turning over when they start to feel weighed down.
Sizes: US 5 to 11 | Materials: Woven textile upper, foam carbon plate, rubber outsole | Widths: Regular | Weight: 10.3 oz | Heel-to-toe drop: 8 mm
Best for Middle-of-the-Pack Runners: Asics Metaspeed Edge Paris
Asics
Metaspeed Edge Paris
Though most super shoes can work for middle-of-the-pack runners, they’re really designed to improve the performance of runners who are already pretty darn fast. But Asics took a slightly different approach with the Metaspeed Edge Paris.
Norris says the Edge is a good option for slightly slower runners, since it’s made to help runners pick up their cadence. “Typically slower runners will have a lower cadence, just by sheer physics,” she says. She adds that it’s a great option for runners who prefer a lower heel-to-toe drop, and that her runners find it to be one of the most comfortable options out there.
Sizes: US 5 to 14.5 | Materials: Mesh, foam, carbon plate, rubber | Widths: Regular | Weight: 6.5 oz | Heel-to-toe drop: 5 mm
What to consider when shopping for carbon-plated running shoes
Since most carbon-plated shoes are meant for running marathons, it’s especially important to find a pair that feels good and fits you correctly. “Comfort is one of the biggest things when it comes to shoe buying,” says Dr. Teter. “If it’s not comfortable, it’s not the right shoe for you—it doesn’t matter if the world record time was set in that shoe.”
The best way to find a carbon-plated shoe that’s comfortable? Trying a bunch of them on, ideally at a specialty running store with the help of an expert. A few pro tips from Norris: Wear the same socks you’d be running in to the store, so you can be sure the fit is exactly right, and look for super shoes that have a similar heel-to-toe drop as your daily trainers.
If you’re trying on a super shoe for the first time, don’t be surprised if it feels a little strange at first, especially when standing still or running slowly. “Running shoes should be comfortable, but they should be comfortable to run in,” Norris says. “At the running store, go outside and jog around the store, and maybe do a few faster bursts to get a feel of how the shoes feel at that fast pace. They should feel like they’re taking less effort to run at that faster pace.”
Super shoes aren’t known for being stable, thanks in part to their high stack heights and super lightweight designs. As of now, there aren’t really any super shoes with specific stability features like you might see in an everyday training shoe designed for runners who need a little extra support.
That said, some models have a wider base or a lower stack height, both features that can help with stability. Another option: Going for a carbon-plated shoe designed for training rather than racing, as those models tend to have a bit more heft (and therefore more support).
Though most carbon-plated shoes are meant for running fast, you still want to consider how you’ll be wearing them. Some are better suited for the marathon, for instance, while others are meant for speeding through shorter distances. Plus, there are the super trainers meant for speed workouts—some of which may be a better fit for, say, a track session, while others will shine during a long tempo run. And, of course, if you’re looking for a carbon-plated shoe for the trails, that’s a different category altogether.
Carbon-plated shoes are designed to make you faster—so, if you’re going to invest in them, ideally you want to pick a pair that’ll actually do that. While early research suggested that carbon plates weren’t effective for slower runners or runners who heel strike, Norris says current findings suggest that the benefits of carbon-plated shoes aren’t pace-dependent (though faster runners may reap more of them).
Because of factors like the shape of the carbon plate, your running mechanics, your ankle mobility and more, different carbon-plated shoes will perform differently for everyone, says Norris. Trying out different options—ideally at fast speeds—is the best way to figure out which one will give you the biggest boost.
How we chose these shoes
To build this list, we asked podiatrists and running experts for their favorite carbon-plated shoes and researched the most popular models on the market. Plus, I have firsthand experience with some of these speedsters: I’ve run marathons in a few of our top picks and logged lots of training miles in others.
Frequently asked questions about carbon-plated running shoes
When should you wear carbon plate shoes?
Carbon-plated shoes are expensive and wear out fast, so you want to save them for when you really want to be running fast (which, spoiler alert, shouldn’t be all the time). Plus, running slowly in a super shoe can feel awkward, and there’s still not much research on the possible injury risks of wearing them. “They’re designed primarily for racing, and when you use them out of that context and use them more regularly, there’s a chance that you could develop an injury,” says Dr. Teter. “Personally, I don’t train in a super shoe unless I’m doing a speed workout or a tempo run, or if I’m racing.”
Marathoners reap the most benefits from carbon-plated shoes, says Norris. “Since they help improve running economy and return energy, they help you conserve energy throughout that race and run faster when the distance is a challenge.” But they can also provide a pop of speed for races at shorter distances.
Some runners wisely save their carbon-plated shoes for race day to get the most bang for their buck. Just don’t forget the “nothing new on race day” adage, says Norris. “I instruct my runners to use carbon-plated shoes on workouts to mimic what they want to do on race day,” she says. “So, if they’re training for a marathon, use the carbon plate on marathon-pace workouts and maybe a couple of long runs, so they know they can do 18 miles in the shoe and their feet aren’t going to hurt.”
How long do carbon plate shoes last?
They’re not very durable, as their foams degrade quickly. While their lifespan varies based on the model, your gait, your weight, and where you like to run, they’ll wear out much faster than your everyday trainers.
Some shoe brands will note how many miles or marathons their shoes are designed to last, but Norris estimates that most should be fine for racing for up to 150 to 200 miles. “Pay attention to how responsive it feels,” she says. “If it begins to feel like the foam is sinking down and compressed and less bouncy, that means it’s time for it to be retired from racing.” That doesn’t necessarily mean you have to toss them—many carbon-plated shoes will still work for fast training sessions for up to 200 to 400 miles, she says.
Are carbon-plated shoes okay for beginners?
Experts don’t recommend carbon-plated shoes for beginner runners. For one, they’re just not necessary: Super shoes are meant for leveling-up your performance when you’re already a dedicated runner, so beginners just starting to explore the sport should instead focus on building a routine or discovering their potential without the aid of a speedy shoe.
Plus, true beginners shouldn’t be running fast often enough to warrant a carbon plate, says Norris. “I think that can encourage them to train too fast. For a brand new runner, their tissues aren’t built to endure a lot of fast running. They need to focus on easy running and get a good pair of regular trainers.”
Related:
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- The Best Saucony Sneaker for Every Type of Runner
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