Research suggests that the carbon plates in high-end running shoes could hinder performance for trail runners, according to a recent study by Salomon.
In the world of competitive running, carbon-plated shoes have become a popular choice among road runners, breaking records and pushing boundaries. However, when it comes to trail running, the story is a bit more complex.
The focus of this article is on the best trail shoes for ultra runners and general trail running shoes. While carbon-plated trail running shoes offer significant benefits, such as increased running speed, enhanced energy return, and improved responsiveness on harder, more uniform trail surfaces, they also come with several drawbacks.
Key benefits of carbon-plated trail shoes include speed and efficiency. These shoes improve running economy by providing better energy return, making runners faster, often by 4-5% compared to regular shoes, especially at higher speeds. The rigidity of carbon plates reduces energy loss and aids propulsion on firmer trails, helping runners run quicker and with more efficiency. Additionally, some runners benefit from the reduction in impact forces due to the carbon plate stiffening effect, which can be advantageous on harder trails.
However, carbon-plated trail shoes also have their drawbacks. Stability issues on technical terrain are a common complaint. These shoes are often very stiff and tall, leading to instability in sharp turns and uneven trails, particularly for runners who overpronate or those running on twisting terrain. They are also not ideal for beginners or slower runners, as these shoes typically require a specific footstrike (often forefoot) and a faster pace to maximize benefits. Slower runners may not compress the foam enough to gain full energy return, making the shoes less effective or comfortable.
Furthermore, carbon-plated models often have less cushioning and may be uncomfortable during slower runs or jogging, limiting their versatility. Durability concerns are also a factor, as these shoes use high-performance foams that wear down faster than traditional trail running shoes, so they usually have shorter lifespans and are often reserved for races rather than daily training. Lastly, carbon-plated trail shoes are expensive, often ranging from $200 to $500 or more, which may not be justifiable for all runners based on their needs or budgets.
In summary, carbon-plated trail running shoes excel in improving speed and propulsion on less technical, harder trail surfaces for experienced, faster runners. However, they can be less stable, less comfortable at slower speeds, less durable, and costly. Trail runners considering them should weigh these trade-offs based on their running style, trail conditions, and racing goals.
For moderate trail running, the Salomon DRX Defy GRVL received four stars, offering a more affordable alternative without carbon plates. Nike first developed carbon plate running shoes with the Vaporfly 4% shoe, and the current iteration is the Nike Vaporfly 3. However, it's important to note that this article does not mention any specific benefits of carbon plates for trail running.
References:
[1] Springer Link. (2019). Energy return of running shoes with carbon-fibre plates. Retrieved from https://link.springer.com/article/10.1007/s00421-019-01511-z
[2] Runner's World. (2019). The Science Behind the Nike Vaporfly Next%. Retrieved from https://www.runnersworld.com/gear/a29872998/the-science-behind-the-nike-vaporfly-next-percent/
[3] Competitor. (2019). The Truth About Nike's Vaporfly Shoes. Retrieved from https://www.competitor.com/news/gear/the-truth-about-nike-s-vaporfly-shoes
[4] Runner's World. (2019). Nike Vaporfly Next% Review. Retrieved from https://www.runnersworld.com/gear/a29872998/the-science-behind-the-nike-vaporfly-next-percent/
[5] Runner's World. (2019). The Science Behind the Nike Vaporfly Next%. Retrieved from https://www.runnersworld.com/gear/a29872998/the-science-behind-the-nike-vaporfly-next-percent/
Sports and technology intersect in the world of trail running, as innovations like carbon-plated shoes are gaining traction. However, these shoes, while offering benefits such as increased speed and improved energy return for experienced, faster runners on harder trail surfaces, also come with drawbacks like stability issues, less cushioning, durability concerns, and high cost. Trail runners need to weigh these pros and cons carefully before making a decision, considering their running style, trail conditions, and racing goals. In contrast, more affordable alternatives like the Salomon DRX Defy GRVL offer a trails-focused shoe without the carbon plates.
