By Aleks Baruksopulo – Running Podiatrist & Partner at Podiatry @Sports & Spinal.

The hype around these super stacked, carbon plated super shoes have been around for a few years now with most brands now having their own versions. Despite the high cost to own a pair more runners than ever, of all experience levels, are training and/or racing event day in them.

There is enough technical and case example data out there to show that these can provide an advantage in SOME runners. But will they actually help YOU run faster? This question is not the easiest to answer given there are a number of factors that will determine whether they are a good selection for you or not.

Below are 4 factors to at least consider before thinking about purchasing a carbon plated super shoe:

  1. Not all benefit the same – they have been shown to be more beneficial in some runners more than others – basically not everyone (including elite runners) who dons a pair will get the same performance benefits. This goes between brands and models as well. This may be influenced by a number of biomechanical factors unique to individuals, refined technique and/or conditioning of the runner. You would expect the more experienced runners will have the highest chance of benefitting most.
  2. Experience – as a beginner or novice runner there are so many factors to consider before you should look at dropping $300+ on a pair of super shoes for event day. Running technique (training and maintaining through-out race), strength and conditioning, nutrition and hydration to name a few. Once you are a seasoned runner then this may be the time to start trialling incorporating these shoes into your event day routine.
  3. Injury risk – although they can provide a mechanical advantage at the foot and ankle, force still has to be distributed somewhere. It is suggested that there is greater force directed to the knees and if the runner is not appropriately conditioned this could increase risk of injury. This combined with a beginner or novice runner running at a lower cadence and/or slower speeds this further increases forces up into the leg. The common consensus from experts is to tread cautiously on how much you incorporate these into your weekly rotation and that these shoes should really only ideally be worn for events.
  4. Life span is less – If not tuned into your running shoe rotation to understand how fast you wear through shoes there is potential to wear these shoes for longer than what they are designed to – anywhere from 100km to 300km total. This compared to a mileage shoe at 500 to 800km. The risk here of course is the above point of an increase in injury risk if you continue to run in a worn-out shoe. This point may be hard to stomach after spending a small fortune on them!

So, do you really need to purchase a pair? Aside from it being extremely fun to try something different to help make some of the tedious training runs more exciting, there are potential consequences without anything extra to gain for beginner or novice runners.

You are lucky that most brands now have some great alternatives that have similar properties to super shoes – but without the carbon plate. These still incorporate focusing on the three main factors that are known to help improve running economy:

  1. Lightness – for every 100g extra of a pair of shoes you use 1% more oxygen. It does not seem like a lot, but it can account for minutes over the course of a ½ marathon or marathon.
  2. Comfort – similar to above if a running shoe is comfortable (well stacked, cushioned, protective on landing) this can factor up to 1% as well.
  3. Longitudinal stiffness – there are a number of brands that now have non-carbon plated yet longitudinally stiff running shoes. This changes the effectiveness and efficiency at the foot and ankle to help you in theory to run as fast but for longer.

 

For more information about these options and/or for a running assessment we have running Podiatrists in each area of south-east QLD who can help.

We would love to be able to help you!

Brisbane Podiatrists:

  • Daniel Holmes – Chermside, Indooroopilly and Springfield (BOOK NOW)

Gold Coast Podiatrists:

  • Jayden Erskine – Robina and Broadbeach (BOOK NOW)
  • Aleks Baruksopulo – Robina and Broadbeach (BOOK NOW)

Sunshine Coast Podiatrists: