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How to Choose the Right Carbon Shoe for Your Marathon
A few years ago, the choice was simple: the Nike Vaporfly was the only option. But now, almost every brand has its own carbon shoe. So how do you pick the right carbon shoe for your body? Discover our tips below.
What Type of Runner Are You?
Selecting the right carbon running shoe is closely tied to your running style.
You’re a Heel Striker
If you land on the back of your foot when running, a shoe with a higher "drop" (the difference in height between the heel and forefoot) is highly recommended. This reduces the strain on your Achilles tendon and calves, which would otherwise take heavy impacts. It also allows your foot to roll more smoothly.
Examples include:
Brooks Hyperion Elite 3
Nike Vaporfly Next% 3
Nike Alphafly 3
On Cloudboom Echo 3
Saucony Endorphin Pro 4
Hoka Cielo X1
You’re a Midfoot Striker
If you land on your midfoot while running, the "drop" matters less. The best carbon running shoes for midfoot strikers include:
adidas adizero Adios Pro 3
New Balance FuelCell SuperComp Elite v4
The popular Hoka marathon shoes: Carbon X 3 and Rocket X 2
The ASICS Metaspeed Edge and ASICS Metaspeed Sky also belong in this list. These two shoes are almost identical, with one key difference: the placement and shape of the carbon plate. In the Edge, the carbon plate is more curved, which ASICS claims is ideal for runners who increase their cadence when they speed up. In the Sky, the carbon plate is higher in the midsole, which helps runners who increase their stride length when running faster. Depending on your running style, you’re better off with either the Edge or the Sky.
As a unique contender, we also have to mention the Mizuno Wave Rebellion Pro 2. With a drop of only 1.5mm and a completely different look, it forces you to land more on your midfoot by cutting away part of the heel.
Get Running Advice from a Specialty Store
There are plenty of carbon shoes to choose from in each category. Personal preference plays a major role here. Although the drop of both the Nike Alphafly and Vaporfly is identical, the feel of the shoes is very different. Our advice? Visit a specialty store! There, you can get additional advice based on your running style and, more importantly, try the shoes on yourself.
Most specialty stores have a treadmill where you can test the carbon running shoes. Feeling comfortable in your running shoes is essential!
In terms of price, they are all fairly similar, so that won’t necessarily help you decide.
Learning to Run in Carbon Shoes
As promised, let’s zoom in on the importance of getting used to carbon shoes. Carbon shoes can improve your performance, but they will change your running style.
Two factors come into play here:
Your legs become (almost) 4cm longer: a longer lever creates different force impacts on your body.
A longer stride: the angles your hips make during running become sharper, putting different stress on your muscles.
Is your first run in carbon shoes going to be a marathon? You might want to think again. My advice: wear them for the tempo blocks in your marathon training. This way, you’ll adjust to your new running dynamics.
Are Carbon Shoes Useful for First-Time Marathon Runners?
That depends on a few factors. Are you an experienced runner who has spent years preparing for your first marathon with time goals in mind? Go for it.
Are you someone who wants to take a more gradual approach to marathons? There are plenty of high-quality alternatives that won’t interfere with your running style as aggressively. These "supershoes" now have a sibling: super trainers. These don’t necessarily have a carbon plate, are often more comfortable, and are more versatile.
Do you have a marathon planned for this fall? Now is the time to make your purchase so you can get a few training sessions in and allow your body to adjust.
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