2016 marked a significant moment in the history of running. That was the year American sportswear company Nike released the Vaporfly 4%, promising runners a 4% energy saving with every stride. At the time, these "super shoes" weren't widely available, having been developed specifically for Nike's "Breaking2" project, aiming to help Eliud Kipchoge break the two-hour marathon barrier.

The Vaporfly 4% played a key role in Kipchoge's "Breaking2" project (pictured right). Image: Nike

Carbon-plated shoes typically feature a long carbon plate (red) in the midsole, sandwiched between two layers of ZoomX foam cushioning. Image: Nike.

Initial skepticism surrounding the Vaporfly 4% eventually gave way to independent studies confirming its effectiveness. One of the earliest studies, published in Sports Medicine in 2018 by Doctor Wouter Hoogkamer's team (now a professor of exercise physiology at the University of Massachusetts), demonstrated that the Vaporfly 4% reduced average oxygen consumption by 4%, equivalent to a 2-3% speed increase at the same exertion level.

"We conducted controlled experiments with various shoe models, and the Vaporfly 4% outperformed all others in energy efficiency," Doctor Hoogkamer stated. "It's the combination of the resilient ZoomX cushioning and the full-length carbon plate in the midsole."

The power of the carbon plate

Carbon plates are not new to athletic footwear. However, when sandwiched between thick layers of cushioning, they create a spring-like effect, optimizing stiffness during each stride's ground contact and propulsion phases. This results in stronger rebound without increased muscle exertion.

Doctor Geoffrey Burns, an exercise physiologist at the University of Michigan and an elite runner, noted, "The carbon plate acts as a supportive frame, reshaping how the foot interacts with the ground. It creates a 'bounce' sensation instead of the sinking feeling of traditional shoes."

However, Doctor Burns cautioned that the actual benefit depends on running speed and body type: "At paces below 4:00/km, the advantage is more pronounced. For slower runners, the benefit diminishes and sometimes becomes negligible."

Hung Vo, coach of the HOKA Run Club, echoed this view, suggesting that outside of competition, carbon-plated shoes are most effective for speed workouts like tempo runs or intervals. "The propulsion from the carbon plate helps maintain pace without early muscle fatigue, especially in the calves and quads, leading to significant energy savings."

Assefa wins and sets a world record with a time of 2:11:53 at the Berlin Marathon on 24/9/2023. Image: AFP.

The benefits of foam cushioning

Subsequent research has confirmed that the midsole material, particularly lightweight, highly resilient foams like Pebax or TPEE, is crucial for reducing energy expenditure.

A 2021 study in the Journal of Sports Sciences compared carbon-plated and non-carbon-plated shoes from brands like Nike, Adidas, Saucony, and Asics. It concluded, "The carbon plate is only effective when combined with low-compression, high-rebound cushioning. This combination creates the rebound effect."

Jack Daniels, renowned American running coach and author of "Daniels' Running Formula," likened the carbon plate to a spine and the cushioning to muscles. "If you put a carbon plate in a regular EVA-soled shoe, it's just a stiff piece of plastic," the 93-year-old legend once said.

Real benefits, but not a level playing field

The advent of super shoes has transformed competitive running. Kipchoge wore updated Vaporfly models for his world record marathon times in 2018 (2:01:39), his unofficial sub-two-hour run in Vienna in 2019 (1:59:40), and his 2022 record (2:01:09). Kenyan runner Kelvin Kiptum significantly lowered Kipchoge's record just a year later, winning the 2023 Chicago Marathon in 2:00:35 wearing the Alphafly Next% 3, another carbon-plated shoe. Similarly, Adidas elite runner Tigst Assefa shattered the women's world record at the 2023 Berlin Marathon (2:11:53) wearing the newly released Adizero Adios Pro Evo 1.

Since 2017, hundreds of professional and amateur athletes have improved their personal bests thanks to these carbon-plated shoes.

Adidas' latest super shoe, the Adizero Adios Pro Evo 2, is held by Tesfay as the 27-year-old Ethiopian runner celebrates winning the 2025 Berlin Half Marathon on 6/4. Image: SSC Events.

A 2023 study by the Norwegian Institute of Sports Sciences, analyzing over 400,000 marathon results from 2015 to 2022, revealed: "Since the introduction of super shoes, the average time of the top 5% of marathon runners has decreased by 3-4 minutes. Meanwhile, average runners have only improved by about 1-1.5 minutes."

This disparity has raised concerns about fairness. Many athletes argue that comparing the performance of those who use carbon-plated shoes with those who don't is unfair. In 2020, World Athletics imposed regulations limiting sole thickness to a maximum of 40mm and permitting only a single carbon plate to ensure a level playing field.

Amateur runners should consider carbon-plated shoes carefully

At the amateur level, the common question is: "Is it worth buying a pair of super shoes costing over 6 million VND for a few minutes' improvement?" The answer depends on individual goals and fitness levels.

Coach Ben Rosario, Technical Director of the American running team HOKA NAZ Elite, argued, "For sub-three-hour marathoners, super shoes might help you break 2:55 without extra training. But if you're running over four hours, you should invest in training before investing in shoes."

According to a survey of 1,500 runners published in Runner’s World in 2022, only about 38% of amateur runners experienced significant improvement after switching to carbon-plated shoes. Nearly 50% reported no significant difference compared to regular high-end daily trainers.

"Shoes can't replace running technique and aerobic base," Tom Craggs, running coach and expert at England Athletics, shared. "I usually advise my students to use super shoes for races but to train in regular shoes to maintain foot feel and prevent injuries."

Coach Hung Vo mentioned that he only uses carbon-plated shoes once or twice a week and on race day. "Runners need reasonably good running technique to maximize the benefits of these super shoes. If the heel strikes the ground too much, the carbon plate's rebound effect is significantly reduced," he noted.

The price and lifespan of carbon-plated shoes are also factors. These shoes typically range from 5 to 12 million VND per pair, depending on the model, version, and brand. Some only last for about 250-300km before their effectiveness diminishes, while others might only be usable once. "Carbon-plated shoes depreciate significantly faster than other training shoes; they wear out and need replacing sooner, making them more expensive. So, people should consider how to use them effectively," noted Dan Quyet, the 2024 Runner of the Year.

Risks of using super shoes

Besides the benefits, super shoes also come with injury risks. The light and bouncy feeling can deceive runners into thinking they are less fatigued, leading them to push their pace while muscles and tendons are still under heavy load.

Doctor Jordan Santos-Concejero, an exercise physiology expert at the University of the Basque Country, Spain, stated, "We've observed a slight increase in ankle and foot injuries among athletes who regularly use carbon-plated shoes, due to changes in force distribution and reduced ground feedback."

Therefore, experts advise against using super shoes for every training session. They recommend using them only for speed work or races and alternating with traditional shoes to maintain a balanced load on the musculoskeletal system.

Vietnamese marathon record holder Hoang Nguyen Thanh also advises against beginners using carbon-plated shoes. "If the tendons and muscles aren't strong enough, the rebound and energy return from the carbon plate can put excessive stress on them, increasing the risk of injury," the Binh Phuoc native said.

Khoi Huynh, a frequent champion in the VnExpress Marathon system for over a year, said he doesn't overuse carbon-plated shoes in training. "For easy runs, I use regular running shoes for optimal training and recovery. Carbon-plated shoes are only good for workouts requiring maximum speed or for getting used to them before a race," the Ho Chi Minh City runner said.

The future of running shoe technology

Currently, most major brands – Nike, Adidas, Asics, Puma, Saucony, Hoka, New Balance, Xtep – offer their own super shoes with carbon plates and thick cushioning exceeding 35mm. The technology race has shifted towards improvements in weight, stability, and customization based on running style.

Nike recently introduced the Alphafly 3 with a two-part carbon plate and refined ZoomX cushioning. Adidas focuses on the lightweight Lightstrike Pro midsole with multiple directional grooves. Meanwhile, Hoka uses an H-shaped carbon plate for increased flexibility.

Coach Mario Fraioli, host of the "The Morning Shakeout" podcast, predicted, "In the next few years, we'll see more 'personalized' technologies, resulting in shoes customized to individual running form, weight, and foot strike. That's the ultimate goal."

Carbon-plated shoes are no longer a secret but a scientifically validated reality. They improve energy efficiency and performance, especially for faster runners. However, they are not a magic bullet for every runner. Consistent training, proper nutrition, and intelligent pacing remain the keys to success – whether you're wearing shoes as soft as clouds or as stiff as steel springs.

Compiled by Nhat Tao