7 Best Running Shoes With A Carbon Plate in 2024

How we test running shoes

All the carbon-plated shoes that come into are lab are tested on the runs and in the lab. We combine our personal experience with the lab data to present you with the most objective reviews in the world. To make sure our reviews are not biased, we also buy all the shoes on our own - brands can not pay us to write about their shoes or tell us what to write. 

Once the shoe gets onto our pipeline, we: 

• run in the shoe to experience how it fits, feels, and performs on the runs
• perform dozens of tests on the whole shoe 
• cut one shoe in half and then
• perform the rest of the tests that can be done properly only on a shoe that is cut in half. 

Honoring this process, we end up with 20+ data points for each shoe. We present these findings in each review, where you can compare the results to those of other shoes of your choice. 

A general recommendation from us is: don’t buy carbon-plated shoes if you’re a beginner. Many things come into play and it’s best if you understand them so that you can make the best out of these very expensive running shoes. 

Caution: What you MUST know before buying carbon-plated running shoes

While many reach for the plated shoes because of all the fuss, it’s important to know what you’re getting yourself into. We believe you should know: 

1. Carbon-plated shoes are not for beginners. 
2. Some ask for a specific footstrike to be utilized to the fullest which can be an issue for many runners who, for example, are heel strikers and the shoe works best for forefoot strikers. 
3. The majority of plated shoes are made for racing and such shoes are often uncomfortable at slower paces and especially at jogging and walking.
4. These shoes are usually very tall and can be very unstable, especially for overpronators and at sharp turns. 
5. Many plated shoes were aimed at professional athletes, which is why they work best for fit runners (not too skinny, not overweight). 
6. It might take time for you to get adjusted to carbon-plated shoes.
7. Many of the carbon-plated shoes are not durable. Because of this, runners usually save them for the big day (races). 
8. Running shoes with a carbon-fiber plate are expensive. 

Why having a carbon plate is NOT enough 

Carbon-fiber plates are known as THE thing to have in your running shoes if you’re aiming for another PB. However, what people usually take out of the equation is the foam. 

The expected advancements can happen, but they have to involve premium foam, not just a carbon plate.

Studies have supported this, showing that only shoes with premium foam (and a plate) could match the Vaporfly. This study specifically analyzes runners’ performance in 8 different shoes, and we recommend reading it. 

Carbon-fiber plate was cut in half when the shoe was cut in half 

If foams are something that interests you and you want to dig deeper, there’s no more comprehensive guide out there but ours and it features all the possible details and lab data: The ultimate guide to running shoe foams. 

What to expect from running shoes with a carbon-fiber plate

Here are 6 things to look forward to or to look out for when it comes to carbon-plated running shoes: 

1. They are usually lightweight. 
2. Softness! They are usually very soft yet stiff. Before carbon plates, this was not something we were encountering often and it turned out to be a great combo. 
3. The midsoles can be very narrow and tall, which also means unstable. 
4. Propulsiveness! THIS is what they are famous for. They push you forward and the transitions feel effortless or much easier at least. 
5. They are expensive and not so durable. 
6. Your finish time can get 2-3% better. 

4 things to pay attention to when buying carbon-plated running shoes

1. What type of foam is it? If it’s not premium, chances are, you won’t gain as much as you could from a plated shoe. 
2. How unstable is it? If you prefer a more stable ride, look for: a wider base, side walls, sole flares, more structure in the upper. 
3. Rubber placement on the outsole can indicate if it’s made primarily for forefoot strikers or all strikers. 
4. Weight. If you’re buying this shoe to break records, go for the featherweight option, if available to you. 

We will cover all of these bullets in greater detail below. 

Shoes are getting taller: should you jump on this train? 

Since the (carbon plate) + (high-stack premium foam) was shown to work wonders, brands started making the shoes taller and taller, not just in the competition realm, but across the board. 

Here’s why you should not join the trend or how to make the best of it: 

1. If you’re running shorter distances (shorter than 5K or 10K), you should take into account that the very tall midsoles are often unstable at cornering. 
2. If you’re overpronating, you should reconsider very tall running shoes, especially if they are unstable and have no stability features to stabilize the excessive inward rolling of the ankle. While these supershoes sound like a great idea, overpronators just might not enjoy them as much. We wrote a lot about that in the guide on Best shoes for overpronation. 
3. If you have neutral pronation and log long mileages, you might enjoy the tall midsoles (even >35mm) not just for racing but training as well. 

In the chapter below, we discuss how to look for more stability in very tall running shoes. 

Tall does not always mean unstable

But, just because the shoes are tall does not mean they are all unstable. There are many ways to make the shoes more stable: firmer foams, wider bases, sole flares (midsole protrusions), sidewalls, etc. 

See the image below to find out what you can look for if you want to feel some stability: 

In our lab, we measure the width of the base both at the forefoot and at the heel. 

With this in mind, you can use our website to find plated shoes that have a wider base. For that purpose, here we list those width the widest midsoles we’ve measured (these tables are updated automatically with every review we publish): 

Which footstrike works best in carbon-plated running shoes

One thing that can tell us which foot strike the shoe was made for is the rubber placement on the outsole. Some shoes have rubber only at the forefoot and exposed midsole at the heel. This implies forefoot strike is the best bet. Others have an even distribution which means any strike is OK. 

However, looking at Alphafly 3, we can see that the rubber is present only at the forefoot. But, many heel strikers have been using the shoe and enjoying it. For them, the shoe is even less durable, because they land on the exposed midsole which is way less durable than the rubber as seen in our durability test. 

Based on all the findings, many shoes work for all foot strikes. It’s on you to figure out which shoe works best for you. Keep in mind though, that heel-to-toe drop can play an important role here, which is why forefoot strikers usually run in shoes with a heel drop lower than 9mm, and heel strikers aim for 10mm and above. 

If you’re not familiar with the heel drop and its role in running, go over to Heel to Toe Drop: The Ultimate Guide. 

Why so not durable? 

It’s a known fact that carbon-plated shoes are not as durable as other shoes. It comes down to the foam because premium foams don’t last as long as the standard ones. So, either the foam bottoms out (stops being responsive) or the damage at the bottom (be it a rubber or an exposed midsole) is too big. 

In our lab, we perform durability tests for: 1. toebox, 2. heel padding, and 3. outsole. We press our Dremel against those 3 surfaces and assess or measure the damage. We correlate this to the durability of each section. To learn more about how we test shoes, visit our Methodology page. 

The upper on premium race shoes is usually sock-like, very breathable, and very soft, so we expect it to be less durable. 

The same goes for the heel padding, which rarely features a plastic heel counter or a 1cm thick padding. These features are saved for daily trainers, especially stability ones. 

But, as it turns out, even the sock-like heels get to be durable. 

However, when we talk about outsoles, the big issue arises when runners land on the exposed midsole instead on the rubber. We’ve covered this above in the footstrike chapter.  

How landing on the exposed midsole in the heel brings even more instability

Weight of carbon-plated running shoes

They are known for being lightweight but just how lightweight are they really? Based on our lab data: 

• The average weight of carbon-plated competition and tempo road shoes: 8.1oz or 229.0g
• The average weight of tempo and competition non-plated road shoes: 7.7oz or 217.5g
• The average weight of all road shoes (excl. carbon-plated ones): 9.5oz or 270.3g

Here are the lightest carbon-plated running shoes: 

Length of the carbon-fiber plate 

Carbon-fiber plates can be partial or full. When they are partial, their placement can also vary. 

What does it mean for runners? 

1. Longer plates mean shoes are more torsionally rigid (much less twisting)
2. Shorter plates might mean less stability or less pop. 

Full-length carbon-fiber plate taken out from the midsole

How faster can you actually be in carbon-plated running shoes?

First, we had Nike’s claim that the shoes allowed a 4% improvement in running economy. Then, studies confirmed it (Hoogkamer et al. 2017, Barnes et al. 2019).    

When we look at running performance, that means 2-3% better finish times. Here’s what that can look like: 

If you want a much more detailed insight into the world of carbon-plated running shoes, we recommend reading our guide: Carbon-Plated Shoes Cut In Half, Explained and Lab-Tested. 

Carbon-plated trail shoes 

While it all started with the road shoes, carbon-fiber plates are now very much present in the trail world as well. Not as much, but it seems that they are here to stay. 

The good thing is, given the nature of the trail terrain, they are not as narrow and tall, because stability is of a much higher priority on trails. That’s one less thing to worry about. It’s on you to find out whether they work for you or not.