School · Shoes, explained · 55 s .
Carbon plates
What a stiff plate does, and who it helps.
A carbon plate is a stiff sheet inside the midsole. On its own it does little; combined with soft, resilient foam and a curved rocker it makes toe-off more efficient.
Lab tests on the first carbon super-shoes found about 4% better running economy on average, from the whole package of foam, geometry and plate.
The benefit is biggest at faster paces. At easy paces a plated shoe can feel firm and less stable. Nylon plates and carbon rods are softer middle grounds.
Plates are for race day and key sessions, not every run.
Quick check .
When does a carbon plate pay off most?
The plate works together with foam and geometry, and the benefit is bigger at fast paces.