by John Castellaneta and Lionel Brahim Brodie III
*Photos courtesy of Steve Dyer, @morbid_gourd unless otherwise noted*
Carbon has the chemical symbol of C, and is atomic number 6 or the periodic table of elements. I'm (Brodie) currently wearing my high school cardigan (yeah, that's right) so I'm channeling my Advanced Placement / Honors Track education. In the industry we call this a 'humble brag' (we actually don't).....
What else do we know about Carbon? It's the second most abundant element in our bodies after Oxygen (symbol O, number 8), it's used to make the lead in the Number 2 Pencils that I once used way back when, and for almost a decade it's been a big, maybe THE BIGGEST, technical advancement as an addition to running shoes. Nike introduced the first carbon–plated shoes, also known as Super Shoes or Racers, for the Games of the XXXI Olympiad, Rio de Janeiro, Brazil, 2016. This was followed by the Breaking2 Project, 2017, in which Eliud Kipchoge, Lelisa Desisa, and Zersenay Tadese attempted to run a marathon in under 2 hours, paced by 30 Nike athletes. This was followed by Nike's Super Shoes hitting the retail market. And then (I'm bypassing a lot here to spare your attention spans) almost every other brand producing their own carbon–plated options. You can check out a few HERE.
Photo courtesy of Katie Rodger, @katerodg
Thick, innovative foam midsoles are also a component of the Super Shoe. Our very own John Castellaneta, Store Manager for Philadelphia Runner Center City, makes the point that some studies show the advanced foams may actually be the most important factor in improving running economy. More on this below.....
We all have different feet, ankles, shins, etcetera – so each of us will have a different reaction to this type of footwear. Each Super Shoe is constructed with the lightest upper materials possible and will have a huge amount of propulsion effect and energy return in the midsole technology (read: carbon fiber and cushioning).
Propulsion – think of a rocking chair for your feet so that you feel as if you're flying as opposed to running. Compare getting out of a rocking chair versus a stationary chair. THAT feeling.
Energy Return – think of jumping on a trampoline. You can bounce higher than on solid Earth. And you can bounce higher and longer. THAT feeling. Until you get tired.
There is plenty of talk about the true measurements of propulsion effect and energy return – involving subjects that I didn't pay much attention to in high school and/or college like Physics, although I really pretended to in the first few sentences here. And there is always talk about which distances you should wear Racers for, and what pace you should be running to get the true benefits of a Super Shoe. I'm wearing a pair as I type.....just to walk around. Yes, with my high school cardigan. But like Carbon In The Wild, that discourse is for a different day.
John has graciously shared some answers to Frequently Asked Questions about carbon–plated shoes:
1) What are these "carbon plated shoes/"super shoes"?
These are shoes that prioritize performance over comfort, durability, and cost. These shoes feature advanced lightweight foams (like the PEBA in the Nike Alphafly or ASICS Metaspeed), carbon–fiber plates embedded in the midsole, and ultra–lightweight breathable uppers. They can improve running economy by up to 4%. They use the most premium materials usually and their lifespan is typically 100 miles.
2) What does the carbon–fiber plate actually do?
Some studies show that the advanced foams may actually be the most important factor in improving running economy. The carbon–fiber plate stabilizes these advanced foams, and also contributes some to improving economy/performance. Their effect depends on their placement and geometry (think of the ASICS Metaspeed Sky vs. the ASICS Metaspeed Edge, where the geometry of the plate is different). Research is ongoing when it comes to exactly what they do to improve performance, and brands often like to keep their own internal research secret to gain a competitive edge.
3) Can anyone benefit from these shoes?
Yes. Elite runners use them to win races. Everyday runners use them for personal–bests. Some runners use them weekly for tempo or speed workouts. A small number of runners use them for daily training, but this can be cost–prohibitive and there is so far no evidence that they are beneficial as a daily trainer. Some runners claim they keep their legs fresher. Research shows that response to these types of shoes is highly variable (dependent on the individual).
4) Do they increase or decrease injury rates?
So far there is no clear scientific evidence either way! Everything you hear is anecdotal.
5) Who else might benefit from these shoes?
They are really popular in HYROX and similar fitness competitions that combine running with lifting/hybrid exercises. Some shoe collectors also like to get their hands on them from time to time.
6) Are there cheaper alternatives?
Yes! You may be interested in the Nike Zoom Fly or Saucony Endorphin Speed, which blur the lines a little bit more between training/tempo/racing.
Photo courtesy of Katie Rodger, @katerodg
Extra Credit:
A) Sometimes carbon–plated in our inventory are limited by their brand manufacturer. These shoes are sometimes difficult to special order. That's industry talk for if you see it and like it.....buy it!
B) Please remember, per Philadelphia Runner's Return Policy, that plated shoes are final sale and cannot be returned. Pro tip: if you're unsure about a Super Shoe, don't guess. Come visit us in store to get fitted and ask questions.
Thanks John! As always, please feel free to stop into any Philadelphia Runner location (below) with any questions you may have, or drop me at line: brodie@philadelphiarunner.com.
PR Center City: 1711 Walnut Street, Philadelphia, PA
PR Manayunk: 4358 Main Street, Philadelphia, PA
PR Glen Mills: 505 Glen Eagle Square, Glen Mills, PA