Why You Should Avoid Using Carbon-Plated Trainers

Recently, carbon-plated trainers have become a popular, with carbon-plated trainers promising to smash PBs and increase your speed. Brands like Nike and Adidas have created shoes designed with carbon-fiber plates to provide a spring-like effect that propels runners. While these shoes may sound like the perfect tool to boost your running performance. You should think twice before lacing up a pair of carbon-plated trainers.

Injury Risk Due to Altered Biomechanics

Carbon-plated trainers are designed to improve running efficiency by altering your biomechanics. The carbon plate inside the shoe provides extra propulsion, reducing the effort needed to run and increase speed. However, this change in biomechanics can lead to an increased risk of injury, especially for runners who are not accustomed to the added support. They can decrease your cadence and increase your risk of injury particularly in the lower limb.

• Knee Strain: A study published in The Journal of Sports Sciences in 2021 highlighted that the use of carbon-plated shoes can lead to greater forces on the knees, potentially increasing the risk of injuries like runner’s knee or IT band syndrome. These injuries are common among runners who suddenly switch to a shoe with significant changes in stiffness or arch support.
• Overuse Injuries: Runners may experience an increased risk of overuse injuries like Achilles tendinopathy or shin splints. Since carbon-plated shoes promote a more rigid and spring-like running style, muscles that usually absorb shock and provide control can become overstrained. Injuries can also occur at the calf region due to the carbon-plated shoes placing stress on weaker aspects of the body such as the calf muscle. Which can lead to calf strains.

Not Ideal for Everyday Running

Carbon-plated shoes are designed with the goal of optimising performance for race-day conditions. Their rigid, propulsive nature is ideal for short bursts of speed or competition, but they aren’t designed for everyday training. When used for regular runs, especially long-distance training, they can cause discomfort and fatigue due to their lack of cushioning and flexibility. Too much training in carbon-plated shoes can cause degradation of muscles within the foot and the ankle.

• Lack of Cushioning: Most carbon-plated shoes are designed with a firm midsole to maximise energy return. However, this lack of cushioning can make the shoes uncomfortable for everyday training, especially on harder surfaces such as road running. Over time, the absence of proper shock absorption can contribute to joint pain, particularly for long-distance runners.
• Limited Versatility: While carbon-plated trainers may offer speed advantages during races, they are less versatile compared to more traditional running shoes. They may not be suitable for various types of runs, such as trail running or tempo runs, where more flexibility and grip are needed.

They Can Encourage Over-Reliance on Technology

There’s no denying that carbon-plated trainers have changed the game for elite athletes. However, for recreational runners, they might lead to an over-reliance on technology to achieve performance gains. This can take away from the development of proper running form and fitness.

• Technique Suffering: As carbon-plated shoes help to propel you forward, they reduce the energy required to run efficiently. This may encourage a reliance on the shoe’s technology rather than on the runner’s own form and efficiency. Over time, this may hinder the development of proper biomechanics, which are crucial for long-term injury prevention and running improvement.
• Psychological Crutch: Some runners may feel that wearing carbon-plated shoes is a “shortcut” to better performance. Consistent training and form development, can have the same impact on performance.

High Cost for Limited Benefit

Carbon-plated trainers like the Nike Alphafly 3 are expensive, with the shoes raining from £200- £285. While the performance boost may be noticeable during short races, the return on investment for regular runners is minimal. Many runners may not see significant improvements in their race times or overall performance by switching to these shoes. Carbon-plated trainers are less durable and often are only suitable to people with narrow feet. Many runners who owned the Nike Alphafly 2’s often complained of hight levels of blisters from the shoes.

• Expensive for Casual Runners: For runners who aren’t competing at an elite level or who aren’t looking for marginal gains in performance, the price tag associated with carbon-plated trainers might not be worth it. The marginal gains in speed that these shoes offer are generally more beneficial for serious competitors, but less so for casual or recreational runners.
• Alternative Shoes: There are plenty of high-quality running shoes available that offer comfort, durability, and support at a lower price point. Shoes with good cushioning, stability, and flexibility can be just as effective in preventing injury and promoting overall running performance. Carbon-plated trainers also have a shorter lifespan than more traditional trainers.

Environmental Impact

Carbon-plated shoes are also not the most environmentally friendly option. Carbon-fiber plates, are typically made from synthetic materials, are not biodegradable and contribute to environmental waste. The manufacturing processes for these shoes have a higher carbon footprint compared to traditional running shoes.

• Material Waste: The carbon fiber used in these shoes is durable but difficult to recycle, and its production has a significant environmental cost. With sustainability being important, it’s worth considering whether the benefits of carbon-plated shoes outweigh the environmental impact.

The Carbon-Plated Conundrum

While carbon-plated trainers have their place in the world of competitive racing, they may not be the best choice for every runner. Their potential to alter biomechanics, increase injury risk, and cause discomfort during everyday training should be carefully considered. Additionally, their high price point and environmental impact are factors that should not be overlooked. For most runners, traditional running shoes that prioritise comfort, cushioning, and flexibility may be a more sensible and sustainable choice.

Considering investing in carbon-plated trainers? It’s essential to understand your own running goals and assess whether the potential benefits are worth the risk. For casual runners or those focusing on injury prevention, there may be better alternatives that don’t come with the added downsides.

Reference:

1. J. F. Ryan et al., The Impact of Carbon-Fiber Plates in Running Shoes on Lower Limb Kinematics and Injury Rates, The Journal of Sports Sciences, 2021.