LOLZLetter 135 | Finding a Carbon Plated Shoe FOR YOU
Which is the widest? More durable? Most narrow? Fastest?
Welcome,
This week's newsletter continues carbon plated shoe talk. Last week I discussed basic information for most of the carbon plated shoes. This week's newsletter answers a few questions and gets into some "how can this benefit you" kind of information.
Because it came up a few times, I currently like the Asics Metaspeed Edge and 361 Flame the best (keep in mind I’m not marathon training either).
Some power rankings in the carbon plated world:
Best for wide feet: Brooks Hyperion Elite 2 (review here)
Best for training: Hoka Carbon X 2 (review here)
Best for 5ks: Asics Metaracer (review here) or Asics Metaspeed Edge (review here)
Most Durable: New Balance RC Elite 2 or Saucony Endorphin Pro 2
Best for Wet Conditions: New Balance RC Elite 2
Most Narrow: Asics Metaspeed Sky or Metaspeed Edge (if your feet aren't narrow, go up a half size or lose a toenail).
Fastest:
The Nike Alphafly (review here)
Best for Ultra Marathons: Hoka Carbon X 2
Cheapest:
361 Flame (review here)
Best for trails: North Face VECTIV Flight (review here)
Best all-around: There isn't one. Anyone that tells you there is a best shoe for anything is just trying to sell you a shoe. The best shoe for me isn't the best shoe for you.
Diving into the World of Can Carbon Plated Shoes Work For You:
Carbon plated shoes affect every single person differently. Some people will get a full 4% faster while others get 0% faster. In a world where life is not always fair, this is just the truth. This is one of the biggest reasons carbon plated shoes are controversial--not everyone gets the same advantage. The amount of benefit you get from a carbon plated shoe depends a lot on your form.
For most runners (yes, even you), you will see some benefit from wearing them. Whether that is 1%, 2%, 3%, you won't know until you try. You can see the research here.
Like any running shoe, it's important to feel comfortable. I cannot stress that enough. If you are not comfortable in a shoe, especially if you're running a long race, you aren't going to run faster.
Can I, "the non-elite" runner, benefit from a carbon-plated shoe?
It doesn't matter your pace, and anyone can benefit from a carbon-plated shoe. Yes, even you. There is no exact measurement, though. For instance, you aren't going to find research that says: if you can run 9 minute pace without carbon plated shoes, you can run 8:45 with carbon plated shoes. That research doesn't exist because everyone is affected by the shoes differently. The only thing people know about carbon plated shoes is most people can run faster in them. BUT, there are other ways to improve your race that don't cost $250.
Ask yourself: are doing the little things before running: stretching, foam rolling, strength training? Are you doing speed work? Following a training plan? As you can see, there are dozens of other ways you can get a 4% advantage in your training. For many pro runners, a race is determined in the final seconds of a marathon. As professional athletes, they are all doing about the same things and in the same fitness. Their race may come down to who is wearing the better shoes.
What to Look for in a Carbon Plated Shoe:
When looking for the carbon plated shoe right for you, you want to make sure you're comfortable. For some, they prefer a softer brand like Brooks or Nike. They want more cushion and don't want to feel the ground.
Others prefer a firmer brand like Saucony or Asics. There is no faster or better option. Softer does not mean more cushion or better; it's just what your body prefers. There are just a lot of options now. In 2017, our options for carbon plated shoes were the soft Nike 4%; but now, there are a dozen more options.
Carbon Plated Shoes Wear Out FAST:
The original 4% would barely get 50 miles (or two marathons) without breaking down. Now, most carbon-plated shoes wear out around 100 miles. Nike, Asics Metaracer, and adidas don't last more than about 100. Your 361, Hoka, Saucony, New Balance, Asics Metaspeed Sky, and Edge will probably last about 200 miles.
Here is the thing, just because your shoe "doesn't look worn out" doesn't mean it's not worn out. The carbon plate will stop responding and giving you an advantage. If you run in a pair of Nike Alphafly with 250 miles on them, you might feel fine but probably aren't going to get a 4% advantage.
Finally, just because a carbon plated shoe works for a lot of people doesn't mean it will work for you:
I've blogged about this before, but the Nike Vaporfly aggravates my Achilles. I would love to say I got a 4% advantage from one of the best shoes in the running world, but I just got injured.
After openly talking about it, I've found several people who have had similar Achilles issues from carbon-plated shoes. The moral of the story is: don't force a shoe. Just because it's the best for some doesn't make it the best for you. You're just looking for the most comfortable shoe and what you feel fast in.
What is keeping me entertained?
Why Do My Legs Feel Heavy While Running?
Lindsey Hein with Sarah Canny: Sarah recently just got off social media. It was so interesting to hear her perspective, and I've looked up to Sarah for years.
2021 UTMB Results: D’haene Earns Fourth Win and Dauwalter a Course Record (The 106.5-mile race makes a brutal loop around the Alps with Mont Blanc at the center, passing through France, Italy, and Switzerland, beginning and ending in France)
Molly Huddle talks about her injuries.
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