Unless you have been living under a rock for the last few year; the rise of Carbon-plated running shoes have been a game-changer in endurance sports. The technology promising improved efficiency, reduced fatigue, and faster race times. It’s no wonder these high-tech shoes have become the go-to choice for many runners, from recreational athletes to elite competitors. However, while they might seem like the perfect solution for giving you that edge in performance, using carbon-plated shoes during interval workouts and long marathon sessions might not be the best idea.
Let’s break down why this is the case, using a science-backed perspective to guide your training decisions and ensure you can not only get the best out of your shoes but save some money too!
1. Over-Reliance on Technology
Carbon-plated shoes work by providing a spring-like effect, improving energy return with every stride. While this is advantageous on race day, relying too heavily on this technology in training can mask inefficiencies in your biomechanics.
For instance, during interval workouts, the goal is to push your body to adapt to faster paces and improve your running economy. If you consistently use carbon-plated shoes, the shoes may be doing some of the work for you, limiting the opportunity for your muscles, tendons, and neuromuscular system to adapt naturally.
The result? On race day, when you’re pushing your limits, your body may not be fully prepared to maintain efficiency over long distances without the support it’s grown accustomed to in training.
2. Reduced Musculoskeletal Strengthening
One of the benefits of training in more traditional running shoes is that they demand more from your muscles and connective tissues, particularly during long runs and marathon-specific sessions.
Carbon-plated shoes reduce the loading on your calves and Achilles tendon by shifting some of the mechanical work to the plate and foam. While this can save energy, it also limits the natural strengthening that occurs when your body is required to do more of the work.
Over time, this can lead to weaker stabilising muscles and reduced tendon resilience, leaving you more vulnerable to injury when mileage and intensity increase—especially during a marathon build-up.
3. Increased Risk of Injury from Altered Mechanics
While carbon-plated shoes are designed to enhance performance, their design can subtly alter your biomechanics. The stiff plate and exaggerated rocker sole encourage a forward propulsion that doesn’t always align with your natural stride.
This is particularly concerning in high-intensity interval workouts or long runs, where fatigue can exaggerate poor movement patterns. Repeatedly training in these shoes can cause imbalances, overloading certain muscle groups and increasing the risk of injuries such as Achilles tendonopathy, plantar fasciitis, or even stress fractures.
4. Limited Durability for High Mileage Training
Another practical consideration is that carbon-plated shoes aren’t designed for the volume of a full training cycle. These shoes typically have a shorter lifespan compared to traditional trainers, with many models losing their responsiveness after 200–300 kilometers.
Using them for interval sessions and long runs during your marathon prep can burn through their lifespan before race day, leaving you with a less-effective pair of shoes when it matters most. At their price point, this can also be a significant financial burden causing you to buy multiple pairs in a block to ensure on race day you have something that will give you the boost you deserve!
5. Disconnect Between Training and Racing Stimuli
One of the most critical aspects of marathon preparation is teaching your body to handle the demands of race day. Long marathon sessions—like running 30 kilometers at your goal marathon pace—are meant to simulate the fatigue and strain you’ll experience in the later stages of the race.
When you use carbon-plated shoes for these sessions, the reduced mechanical stress might prevent you from fully replicating the physiological challenges of the marathon. This disconnect can leave you underprepared for the specific demands of racing in carbon-plated shoes, especially as fatigue sets in during the final miles.
When Do Running Coach's Suggest You Should Use Carbon-Plated Shoes in Training?
This isn’t to say carbon-plated shoes should be completely avoided in training—they certainly have their place. Using them sparingly can help you familiarise yourself with how they feel, ensuring there are no surprises on race day.
Here’s how to incorporate them wisely:
Race Simulations: Use them for 1–2 key marathon-specific sessions to practice pacing and test your fueling strategy.
Taper Runs: During the taper period, do a few shorter sessions in carbon-plated shoes to get comfortable with their feel.
Short Intervals: Occasionally use them for short, fast intervals (e.g., 400m repeats) to experience their responsiveness.
A Balanced Approach to Footwear
For most of your training, stick to traditional running shoes that encourage natural biomechanics and build musculoskeletal strength. Rotating between a few pairs—such as cushioned trainers for easy runs, lightweight trainers for interval workouts, and durable shoes for long runs—can help reduce injury risk and ensure you’re well-prepared for race day.
Carbon-plated shoes are a valuable tool, but they’re not a substitute for well-rounded training. By using them strategically and prioritising biomechanical and physiological adaptations, you’ll set yourself up for success not only on race day but in your long-term development as a runner.
Remember: Your training should prepare your body to handle the demands of racing—not just in the shoes, but in the strength, efficiency, and resilience you build along the way.
This article was written by Joshua Schofield Head Coach and Founder of PGC1-Coaching. Having studied an Undergraduate Degree in Sport and Exercise Science he started his running coaching company whilst graduating from Leeds Beckett University. Josh has worked with athletes from International level all the way to beginner athletes and currently works for England Athletics on their talent pathway.
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