Why Choose Carbon Running Shoes?

At Trenara, we ensure that you are in peak condition for your marathon start. But to achieve a top performance, there are other essential factors to consider. Proper nutrition and coaching are crucial, but having the right running shoes also plays a vital role.

Marathon Running Shoes: Carbon or Not?

The carbon shoe hype of recent years is no longer just a hype: carbon shoes have become the standard in the marathon world. However, that doesn’t automatically mean they’re the right fit for everyone. While we can show that, on average, they have a very positive impact on marathon performance, that might not apply to you personally.

Your running economy plays a significant role here. Running economy refers to the oxygen cost required to perform your running movement. You can improve your running economy through consistent training, as well as by working on core stability, strength training, and running drills. Speed plays a role, but it’s not the only determining factor.

Are you someone who actively "attacks" the ground with your stride? Then carbon shoes are worth a try! Or do you tend to just "plop" your foot down? In that case, sticking with regular running shoes might be a better choice. And go and do some strength training, too.

What Makes a Carbon Shoe So Special?

It’s a combination of two key things: a maximal sole (often up to 4cm thick) paired with a carbon plate. The thick sole provides comfort and shock absorption. The big difference from earlier maximal shoes is the use of revolutionary PEBA foam in the midsoles, which is extremely lightweight. A thicker sole no longer means a heavier shoe. The PEBA foam provides very high energy return, and adding a carbon plate enhances that effect and increases the shoe's stability.

Combine that with the "rocker" effect, the more aggressive curve under the forefoot, and it almost feels like the shoe is propelling you forward.
So, what's the link between the photo of the blog and a carbon shoe? Well, it's a picture from my first race on a carbon-plated shoe. Literally shouting at my dad: 'I don't know what's happening, but I'm flying!'. I broke my 10k PB in a half marathon race.

The Impact of Carbon Running Shoes

So, there's the better shock absorption, resulting in less mechanical impact on your body. Then, there's the mix of foam and carbon plate that gives you that racing edge, pushing you forward. Want some numbers of that combined effect? It all started with the Nike Vaporfly 4%, claiming a lab-tested 4% reduction in oxygen cost, which roughly translates to a 2% time improvement.
Let's translate that to a 3 hour marathon in a standard marathon shoe: with the same effort, your finish time would be 2:56:24 with a carbon-plated shoe.

How to Choose the Best Carbon Shoe for Your Marathon

A few years ago, the choice was simple: the Nike Vaporfly was the only carbon shoe available. Nowadays, almost every brand offers its own version of a carbon shoe. In terms of price, they’re all in a similar range. However, there are a few factors that can help you make the right choice.

Are Carbon Shoes Useful for Your First Marathon?

That depends on a few factors. Are you an experienced runner who has been preparing for years and now has time goals for your first marathon? Go for it.

Are you someone who’s taking a more relaxed approach to your marathon career? In that case, there are plenty of high-quality alternatives that won’t interfere with your running style as aggressively. These "supershoes" also have a sibling: super trainers. They don’t necessarily have a carbon plate, are often more comfortable, and are more versatile. But that’s for another blog!

Do you have a marathon planned this fall? Now is the time to make your purchase so you can get in a few training sessions and allow your body to adjust.