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When elite runners strive to set a new personal record on race day, they inevitably turn to a particular category of sneakers: The best carbon-plate running shoes.
These top super shoes, which are defined by a supercritical foam midsole and a carbon-fiber plate, revolutionized the running sneaker market about a decade ago. In 2019, they took off after Eliud Kipchoge, wearing the Nike Air Zoom Alphafly Next% carbon-plate running shoes, became the first person to run a marathon distance in less than two hours.
Although carbon-fiber plate running shoes were designed for elite athletes, you don’t have to be in the front of the pack to wear them. Major footwear brands, such as Nike, Adidas, Hoka and New Balance, have created their own super shoes to help improve the performance of both top-tier runners and those at the back of the pack on race day.
“We’re innovating at a quick pace, and that is because of the elite athlete. They’re driving the rapid pace of innovation,” Kevin Fitzpatrick, global vice president of running at New Balance told FN for its March 2024 article on super shoes. “But super shoe innovation is starting to go to much broader audiences. The audience is huge. It’s much bigger than we all expected, so we’re learning.”
This democratization of these super shoes give any runner access to the benefits of carbon-plated running shoes: Primarily, helping to improve running economy, meaning the sneakers help you run more efficiently while expending less energy. On top of this, super shoes have the plush, comfortable feel of a great cushioned running shoe, delivering a responsive, propulsive feel underfoot.
“Cushioning and energy return are critical to [helping] to break world records, but they’re universally applicable,” said Nike senior footwear director Bret Schoolmeester. “Anybody can benefit from having energy return put back into their stride.”
Because of the specialized materials incorporated into these super shoes, carbon-plate running shoes typically cost anywhere between $200 and $300. To help you make the right choice before investing in a pair of carbon-plated running shoes, we’ve rounded up the best super shoes on the market.
Super shoes, for the uninitiated, are often broken down simply by their main components: supercritical midsole foam and a carbon-fiber plate.
Though these components are standard, how they work together is complex.
“To simplify it and say, ‘You need a plate and supercritical foam,’ feels like people are copying the playbook of the first one and settling there,” said Nike senior footwear director Bret Schoolmeester.
In the early days of the super shoe, which are running shoes engineered to improve performance, Schoolmeester said the company’s PhD-level experts would engage in heated debates over millimeter changes to deliver the most benefit.
“We uncovered ZoomX foam [for the Vaporfly 4%], which had high energy return and was lightweight. And the geometry of our plate, it had a scoop like a ladle when you looked at it laterally,” he said. “It had to have that scoop, but it made the shoe high. Without the lightweight nature of ZoomX, that shoe would have been heavy and those benefits would have offset.”
These types of discussions around the perfect recipe for super shoes still happen today, both inside Nike and in the offices of its competitors.
At Hoka, for instance, senior director of performance footwear Bekah Broe said its super shoes all include three technologies that combine to create a unique experience.
“We call it the heart of Hoka,” Broe said. “It’s some sort of midsole cushioning system and our Active FootFrame technology, which is what embeds the foot in the shoe and provides control. And then we have the Metarocker technology, which provides our signature transition.”
For regular marathoners, super shoes are a necessary tool. Bimma Williams, a marketing consultant who is well known in the sneaker world, said he trained for his last marathon in the Nike Zoom Invincible 3 for his long runs and the Saucony Endorphin Speed 3 for speed days. However, when it came to race day, those wouldn’t cut it.
“On race day, I want a chunk of cushion under my feet and a carbon plate and nothing else,” Williams said. “Two years ago, I ran a half marathon in the Nike [Vaporfly] Next% and PRd [personal record] by 2 minutes. There is genuinely an energy return in these super shoes that I hadn’t experienced before. I’d say it’s essential if you want to run faster.”
Ana Mejía, an avid runner who runs with the New York City-based run crew We Run Uptown, said super shoes not only helped improve her performance greatly, they also solved a discomfort problem she experienced during a previous marathon.
“In 2019, I had runners knees after my first marathon. I took about a two month hiatus from running and concluded that longer distance will require extra cushion to reduce the impact on my knees,” she said. “My second cycle of marathon training was 2022 for Berlin and Chicago. With a little over two weeks apart from one another, I doubted how I would be able to perform after my first experience. Fast forward to race day, the Nike Air Alphafly Next% 2 saved me from runners knee and I was not only able to complete Chicago, but I also obtained a personal record. I cut 3 minutes off from Berlin, making it my fastest marathon yet.”
It’s well known that training shoes are good for 300-500 miles before they need to be replaced. However, when it comes to super shoes, because some people also use these race day looks during training, how long they last is unclear to industry insiders.
“I was under the impression that it was around 200 [miles], but newer and fresher is better [for race day],” said Dan Fitzgerald, co-owner of Heartbreak Hill Running Co. in Boston and Chicago. “There are also anecdotal stories of people pushing mileage limits past 400 and 500. I’m not sure those people are using them for racing performance though.”
Although insiders are uncertain how long super shoes last, Fitzgerald revealed the advice he offers shoppers at Heartbreak Hill Running Co.
“My advice to consumers is always make sure they work on a semi-long run and keep them fresh and save them for races,” he said.
For more than 75 years, Footwear News has been the shoe authority. Our coverage spans top industry news, retail trends, head-to-toe fashion, athletic and outdoor analysis, and more. FN’s global network of editors has carefully curated all product selections featured using our expansive brand knowledge and thorough research to find quality, long-lasting items.
To select the best carbon-plated running shoes on the market, one FN editor interviewed 16 industry experts, including industry insiders, running coaches, and footwear store owners. Using this expert input, we canvassed the market to find the leading super shoe models from brands like Nike, Hoka, and Brooks Running, factoring in different needs: Our list of the best carbon-plate running shoes includes options for mid- to long-distance races, as well as super shoes that cater to different foot types and running styles. Learn more about us here.
Bekah Broe is the senior director of performance footwear at Hoka with over a decade of experience in the performance running industry.
Dan Fitzgerald is the co-founder of Heartbreak Hill Running Company, one of the most dynamic, influential, and respected running brands in the world. He’s also the founding coach of the Heartbreakers, a USATF-certified club, and a Nike Running Coach.
Kevin Fitzpatrick is the global vice president of running at New Balance with over 15 years experience in the areas of athletic footwear, apparel, equipment and sports licensing.
Bret Schoolmeester is Nike’s senior footwear director, who’s been involved in developing the brand’s key franchises, including the Alphafly super shoes.
Peter Verry is the Senior News and Features Editor for Athletic and Outdoor at Footwear News. He oversees coverage of the two fast-paced and ultracompetitive markets, which includes conducting in-depth interviews with industry leaders and writing stories on sneakers and outdoor shoes. He is a lifelong sneaker addict (and shares his newest purchases via @peterverry on Instagram) and spends most of his free time on a trail. He holds an M.A. in journalism from Hofstra University and can be reached at peter.verry@footwearnews.com.
Claire Sullivan is the Senior Beauty and Lifestyle Commerce Editor for WWD and Footwear News. She has over six years of experience as a writer and editor for national media outlets including Martha Stewart Living, Martha Stewart Weddings, InStyle, and Byrdie. She keeps her finger on the pulse of all things related to beauty and wellness, regularly digging into foot-related topics like the best carbon-plated running shoes from leading footwear brands.
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