7 Best Running Shoes With A Carbon Plate in 2024
Welcome to the world of carbon-plated running shoes. When they first appeared, they were all everyone talked about. Now, enough time has passed for us to analyse the scientific articles, to cut plenty of plated shoes in half and look at what's inside and why some work better than others, and to wear-test them in different surroundings.
Carbon plates are here to stay, both in trail shoes and road shoes. In this guide, we'll show you how they look like when they are taken out from the midsole, why and when they don't work as promised, and how to make sure your investment pays off.
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.
Honouring 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.
Best carbon-plated running shoes overall
What makes it the best?
We pounded the pavement with the top carbon-plated shoes and found the Nike Alphafly 3 to be the best overall with its extraordinary ride. Featuring the FlyPlate and the Air Pods in the dynamic ZoomX midsole, it guarantees unrivalled energy return. Even at high speeds, our lab confirms it has a comforting and refreshing aura thanks to its innovative midsole design and airy build.
Each stride exudes electrifying energy effortlessly, proving it thrives at race pace from start to finish up to marathon/ultra distances. Further analysis reveals the Air Pods and stiff FlyPlate integrated into the midsole for consistent hyper-responsiveness. A3 shows unwavering resilience in our bend test, emerging 145.5% stiffer than average, resulting in massive power return.
Alphafly 3 offers excellent impact protection and revolutionary stability through its dual-density set-up. The ZoomX midsole measures 38.1/33.7 mm tall and is made of a plush 18.1 HA foam for comfort and another firm 29.3 HA layer for steady strides.
The shoe’s thrilling and agile ride comes from its featherweight 7.1 oz (201g) build. With a perfect breathability rating in the lab, its breezy Atomknit upper keeps us rejuvenated with seamless airflow.
However, this speedster comes at a staggering price of £280. PB-chasers who value every second will find A3 worth the investment. Otherwise, more affordable options are available elsewhere.
Pros
- Remarkably lightweight despite its broad size
- Best-in-class breathability
- Excels in the marathon distance
- Repositioned Air Pods offer a better ride than the v2
- ZoomX foam delivers massive energy return
- Aids in forward momentum, especially when legs begin to fatigue
- Better than ever for 5K/10K racing
- Finally smooth transitions!
Cons
- Heel strikers might wear down the outsole quickly
- The arch could still be a challenge for some
- The sock-like tongue might not suit everyone
Best carbon-plated running shoes for 5K and 10K
What makes it the best?
We experienced otherworldly speed and exceptional weightlessness in our runs with the Nike Vaporfly 3. It primed our legs to beat personal bests with its explosive power and highly cushioned midsole. Among carbon-plated running shoes in our lab, V3 is our go-to racer for 5K/10K distances.
Weighing just 6.7 oz (190g), this supershoe is remarkably lighter than the average 7.3 oz (206g) racer in our lab. It feels almost invisible on foot, yet we’re reminded of its presence with every springy takeoff. It features the spoon-shaped Flyplate, which ensures massive energy return through its high level of stiffness. Our bend test confirms its powerful rigidity, which is 92.1% above average.
Complementing the responsiveness is the plush and dynamic ZoomX midsole, with a 16.8 HA durometer reading. Our calliper reveals a 37.1/26.0 mm thick slab of foam beneath our feet, erasing any harshness of the ground. All types of footstrikers will feel well-protected with the Vaporfly 3.
Comfort skyrockets to another level with its exceptionally breathable Flyknit upper. Its perfect rating on our smoke test mirrored the seamless ventilation we had in our runs.
However, this performance-oriented shoe runs narrower than average. At only 107.6/76.6 mm, we cannot recommend this pair to wide feet.
Pros
- Exceptionally breathable upper
- Outstanding ZoomX cushioning
- Superb choice from the mile to the marathon
- Impressively low weight
- Enhanced stability
- Plush, cloud-like foam
- Upgraded outsole for better grip
Cons
- Uncomfortably large tongue
- The heel is still too narrow
Best carbon-plated running shoes for midfoot/forefoot strikers
What makes it the best?
The ASICS Metaspeed Sky Paris defies all odds and delivers both ends of the spectrum—plush yet energetic, stacked yet lightweight, and breathable yet durable. Another standout feature is the flat carbon plate, which comes alive once landing in the front area. Backed up by our runs and lab tests, it’s our ultimate carbon plate running shoe for midfoot/forefoot strikers.
The FF Turbo+ midsole feels highly responsive underfoot while maintaining a gentle feel, as confirmed by our 21.0 HA durometer reading. It includes a late-stage toe rocker that makes us feel like gliding through the miles.
Each landing feels highly cushioned, with a thick 39.1/32.6 mm foam beneath us. Despite being a skyscraper, the shoe weighs as light as a cloud. Our scales reveal a mere 6.5 oz (183g), significantly lighter than the average racer in our lab (7.7 oz/217g).
Airflow is very generous, as we felt the wind in our toes as the MOTIONWRAP 2.0 upper embraces us comfortably. Even in our smoke test, Sky Paris proves its breathability with a perfect rating. While most airy shoes sacrifice durability, this shoe is unwavering against our Dremel, scoring an impressive 4/5 in toebox durability.
However, the shoe’s soft and high stack naturally makes it less stable. Those in need of extra support should check other options.
Pros
- Exceptionally lightweight design
- World-class energy return
- Versatile for distances from 5K to marathon
- All-weather grippy outsole
- Redesigned, improved upper
- Incredibly cushioned
- Perfect for midfoot and forefoot strikers
- Fantastic durability
Cons
- Narrow fit
- Not suitable for heel strikers
- Less stable than Sky+
Best carbon-plated running shoes for heel strikers
What makes it the best?
We deeply enjoyed our runs with the Saucony Endorphin Pro 4. Its dynamic midsole has the optimal blend of impact protection and support, while the carbon plate’s Speedroll technology ensures smooth strides and steady responsiveness. Even our lab can’t deny it’s the ultimate carbon plate running shoe for heel strikers.
No matter how fast or far we ran, the 38.1 mm heel stack dampened landing impact. Paired with a 28.6 mm forefoot, the 9.5 mm drop makes the ride more seamless when striking with our rear. The cushion feels exceptionally bouncy yet stable thanks to the dual-density foam: a soft 18.5 HA layer for comfort and a firmer 22.0 HA layer for support.
At the core of the midsole is an ultra-stiff S-shaped carbon plate, gracing our runs with insane energy return. Checking for its stiffness in our bend test, it emerged 136.6% more resistant than average, explaining its power output.
Besides the shoe’s Speedroll technology, its light build keeps the feeling effortless. Our scales show it’s only 7.8 oz (220g), 17.0% lighter than the average running shoe. Adding to its airy feel is the breezy upper that excelled on our breathability test with a perfect rating.
However, while EP4 is undoubtedly a racer, other competitors may be quicker. For runners chasing PBs by the second, we recommend exploring elsewhere.
Pros
- Durable upper and outsole
- Spacious upper fit
- Enhanced midsole comfort
- Great value at $225 for a supershoe
- Versatile across all paces
- Ideal for heel strikers
- More stable than ever
Cons
- Slightly heavier than v3
- Less suited for forefoot strikers
- Competitors may feel quicker
Carbon-plated running shoes with the best stability
What makes it the best?
The Adidas Adizero Adios Pro 3 breaks the mould of typical racers and delivers exceptional support in our runs, making it our top stability carbon-plated running shoe. It feels insanely light and thrillingly fast without compromising our comfort and safety, as proven by our lab numbers.
While the AP3 is a tall 37.8/33.7 mm supershoe, it still offers revolutionary stability by making its midsole wide. The forefoot is a massive 119.4 mm, 5.6 mm wider than average, leaving no room for wobbly landings. Additionally, the grippy Continental outsole ensures our control even during sharp turns. The midsole adamantly resisted our manual twist test with a 5/5 rating, keeping us away from ankle rolls.
Not only is the shoe torsionally stiff, but it’s highly resistant to bending too. Our flex test confirms it’s 56.2% stiffer than average, translating to powerful strides and better performance. The cushion feels pleasantly balanced with a 20.9 HA durometer reading and sustains our energy for a long time.
AP3's light 7.7 oz (218g) build contributes to its smooth speed. It’s a breath of fresh air on foot, further enhanced by the well-ventilated upper that scored a perfect score on our breathability test.
Unfortunately, we cannot recommend this pair to heel strikers. What the forefoot has, the rear lacks being 6.5 mm narrower than the average.
Pros
- Supreme stability... in a supershoe!
- World-class energy return and cushioning
- Feather-light and agile
- A dream come true for marathoners
- Wonderful breathability
- Top-notch grip, even in wet conditions
- Outstanding outsole durability
- Accommodates wide feet
Cons
- Risk of heel slippage
- Lacing can be tricky
- Not suited for heel strikers
Best carbon-plated running shoes with plush cushioning
What makes it the best?
When we wore the New Balance FuelCell SuperComp Trainer v2, we instantly knew it was the carbon plate running shoe with the plushest cushioning. We counterchecked in the lab and the results coincide with our impression: the shoe holds a superior combination of height and softness. Even better, we can run without counting the miles as the carbon plate gives us the speed and energy we need.
This shoe has one of the highest heel stack heights within the 40-mm limit. Standing at 39.3/30.9 mm, it’s 5.4/5.8 mm higher than average. Our feet revelled in the luscious foam, which our durometer reads at 9.6 HA, one of the softest we’ve seen in the lab! This top-notch combination provides extra comfort and protection.
To ensure speed, it features New Balance’s Energy Arc carbon plate, which includes a void from the heel to the forefoot for better movement. Its flexibility makes it stand out vs. other supershoes, needing only 35.4N of force to bend to 90 degrees, while most carbon-plated shoes resist much more. Moreover, its rocker structure facilitates smooth strides, maintaining our forward momentum seamlessly.
With soaring stack heights and cushy foam, this pair is not ideal for those seeking more support. Other pairs will provide more stability and confidence.
Pros
- Incredibly plush midsole
- Effective rockered ride
- Ideal for long-distance training
- Significant weight reduction from the first version
- Rare wide-size availability for a supershoe
- Exceptionally durable outsole
- Surprisingly stable performance
- Compliant with World Athletics regulations
Cons
- The upper lacks breathability and durability
- Energy return falls short compared to other supershoes
- Noticeable discrepancy from the stated drop
Best carbon-plated running shoes for trail
What makes it the best?
The Nike Ultrafly is a standout among carbon plate running shoes and is ultimately tailored for trail running, proven by our outdoor runs and lab tests. We found it a reliable endurance trail partner with immense comfort, exhilarating speed, and notable stability. Ultrafly makes long journeys feel effortless, allowing us to immerse ourselves in our runs worry-free.
The ethereal ZoomX midsole feels like magic, offering gentle landings and electric toe-offs. We can’t help but emphasise how luscious and buttery smooth the ZoomX foam is. With a higher and softer stack than average, the ride feels enjoyable at any pace and distance. Our durometer confirms our observation, emerging 56.8% softer than average.
Ultrafly is proof that comfort doesn’t have to sacrifice speed. With a rigid carbon plate in its midsole, it delivers boundless energy return. Our bend test confirms it’s 44.1% stiffer than average, allowing us to speed through moderate trails without worries as the Vibram outsole and 3.0 mm lugs ensure our steady grip.
Meanwhile, the vast 122.1/93.4 mm midsole ensures surefooted landings. The extra width in the forefoot and heel can accommodate wide feet and even support mild pronation.
To our dismay, Ultrafly is not a good place to be in during long summer days. The Vaporweave upper lacks breathability, which can lead to hotspots and icky sweaty feet in tropical weather.
Pros
- Optimised for trail races
- Accommodates wide feet with ease
- Full-length, responsive Pebax midsole
- Equipped with a Vibram Megagrip outsole
- Ideal for long-distance training
- Offers outstanding comfort
- Remarkably stable
- Suitable for 100-mile races
Cons
- The Vaporweave upper could be more durable and breathable
- Heavier than expected even for a trail racing shoe
- The $260 price tag might be steep for some
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:
- Carbon-plated shoes are not for beginners.
- Some ask for a specific footstrike to be utilised 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.
- The majority of plated shoes are made for racing and such shoes are often uncomfortable at slower paces and especially at jogging and walking.
- These shoes are usually very tall and can be very unstable, especially for overpronators and at sharp turns.
- Many plated shoes were aimed at professional athletes, which is why they work best for fit runners (not too skinny, not overweight).
- It might take time for you to get adjusted to carbon-plated shoes.
- Many of the carbon-plated shoes are not durable. Because of this, runners usually save them for the big day (races).
- Running shoes with a carbon-fibre plate are expensive.
Why having a carbon plate is NOT enough
Carbon-fibre 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 analyses runners’ performance in 8 different shoes, and we recommend reading it.
Carbon-fibre 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-fibre plate
Here are 6 things to look forward to or to look out for when it comes to carbon-plated running shoes:
- They are usually lightweight.
- 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.
- The midsoles can be very narrow and tall, which also means unstable.
- Propulsiveness! THIS is what they are famous for. They push you forward and the transitions feel effortless or much easier at least.
- They are expensive and not so durable.
- Your finish time can get 2-3% better.
4 things to pay attention to when buying carbon-plated running shoes
- 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.
- 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.
- Rubber placement on the outsole can indicate if it’s made primarily for forefoot strikers or all strikers.
- 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:
- 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.
- If you’re overpronating, you should reconsider very tall running shoes, especially if they are unstable and have no stability features to stabilise 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.
- 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
Non-plated shoes |
Carbon-plated shoes |
|
Avg. toebox durability |
2.6 | 1.9 |
Avg. heel padding durability |
3.1 | 4.3 |
Avg. outsole durability |
0.9 | 1.1 |
In the table above, we can see that heel padding is the only part that is more durable in carbon-plated shoes than the rest. The outsole and toebox are, on average, less durable.
For the table below, keep in mind that the toebox and heel padding durability is assessed on a 1-5 scale, so 5/5 is the most durable. For the outsole durability, we measure the depth of the dent our Dremel has made. So, the shallower the dent (lower the numbers), the more durable the outsole.
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-fibre plate
Carbon-fibre plates can be partial or full. When they are partial, their placement can also vary.
What does it mean for runners?
- Longer plates mean shoes are more torsionally rigid (much less twisting)
- Shorter plates might mean less stability or less pop.
Full-length carbon-fibre 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:
Finish time | 2.5% improved finish time | |
5k | 00:34:37 | 00:33:34 |
10k | 01:02:08 | 01:00:16 |
Half marathon | 02:14:59 | 02:10:56 |
Marathon | 04:26:33 | 04:18:33 |
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-fibre 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.