Carbon plates in trail running shoes could potentially hinder performance, according to a recent study by Salomon.
In the world of trail running, carbon-plated shoes have become a popular choice for seasoned athletes like Jim Walmsley and Katie Schide, who hold the current records for the UTMB race. But are these high-tech shoes a good fit for amateur runners?
Carbon plates, thin shafts of carbon inserted into the midsoles of some running shoes, are designed to make the soles stiffer and improve running economy and performance. By increasing stiffness and recoil during push-off, carbon-plated trail shoes can help propel runners forward more efficiently, potentially improving running economy by around 3-4.2%. This translates to a 2% improvement in race finish times, which can make a significant difference, especially in longer races.
However, these shoes offer performance benefits primarily on less technical, smoother trails. On technical trails with varied surfaces and elevations, the inherent stiffness from carbon plates may reduce natural foot shock absorption and adaptability, increasing injury risk if foot and ankle strength is insufficient.
Moreover, carbon-plated shoes tend to be taller and can feel unstable, especially during sharp turns or on uneven surfaces. This instability can be a greater issue for amateur runners with less developed proprioception or those who overpronate.
The increased stiffness also alters natural foot mechanics, potentially increasing stress on metatarsals, Achilles, knees, or hips. This biomechanical alteration requires consistent strengthening and mobility exercises to mitigate risk, which amateurs may neglect.
Additionally, these shoes are expensive and not very durable, often lasting only a few hundred miles or just a couple of races. Due to their fragile build designed for speed, amateurs may find them less cost-effective and unsuitable for high-mileage training.
Amateur runners, especially beginners or those who heel strike, may find these shoes uncomfortable and unsuitable, as some models require a specific footstrike pattern (often forefoot striking) to maximize benefits. Amateurs may also need significant time to adapt to the feel and performance characteristics of carbon-plated shoes.
If you prefer trail running and are not an elite runner, you can safely ditch carbon plates without losing any ground. Some elite trail runners, like Courtney Dauwalter and Mathieu Blanchard, run in the carbon plate-free Salomon S/Lab Genesis.
In conclusion, while carbon-plated trail running shoes can provide performance boosts on smoother trails and race days, they pose challenges in technical terrain due to reduced natural foot adaptability and stability. Their high cost, limited durability, and biomechanical demands make them less suitable for high-mileage training or beginners without proper foot strength and running form training. Amateurs should weigh these factors and consider trying shoes with partial or split plates designed for trail stability before committing.
Technology in sports, specifically carbon-plated trail shoes, can enhance performance on smoother trails by improving running economy and offering potential race time improvements. However, their stiffness and lack of natural shock absorption can increase injury risk and instability for amateur runners, especially on technical terrain. The high cost, limited durability, and biomechanical demands of these shoes make them less appropriate for high-mileage training or beginners without proper foot strength and running form training.
