The 8 Carbon-Plated Shoes for Running Your Strongest Race

From 5K to ultras, we logged race-day miles to see how these trainers performed in their element.

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If you’re lacing up for summer races (or already have your sights set for fall), then you’re likely deciding on which super shoes to wear inspired by the greats. There are several max-cushioned shoes we recommend to carry you through hours of pounding pavement, but the true titans—composed of super foams sandwiching carbon-fiber plates—are listed here. There’s also a slew of new super shoes that made their debut this marathon cycle. We’ll update accordingly once these racers are available.

In 2017, Nike shook up running as we knew it with the unveiling of its Vaporfly 4%, a carbon plate marathon racing shoe that promised a 4-percent improvement in running economy (the measure of how fast you run based on the level of oxygen you use). Today, almost every shoe brand has a super shoe with a carbon plate and super foams, and they all make the same promise as the Vaporfly 4%: less energy expenditure while racing, or the ability to run faster with the same effort.

Here, we list the top performers based on wear-tester feedback and our own experiences racing in them. And if you’re in the market for other shoes to help you with your training, we have a buying guide for those too.

Besides our local testers, some of whom have been testing for us for the past 15 years, and staff who’ve also logged their share of road and trail time in these shoes, I have tested several of these shoes on race days. I have run 27 marathons since 2010, including 13 consecutive Boston Marathons. And I have made the split-second decision to race in new shoes marathon morning.

I’ve spoken with brand shoe development teams, and have kept up with the latest super shoe releases. New shoes not listed here are still undergoing the testing process and will be added once feedback is in.

All of the shoes on this list were tested by local runners and Runner’s World staff. Our local testers include 300+ men and women of various running experience levels, paces, arch heights, and gait patterns. From enthusiasts who run for fun to several Olympic-qualifying hopefuls, our mix of testers rounds out a sample of the overall running pop.

RW editors, including myself, have also raced in these shoes, from 5K to marathon distance (and some ultrarunners). We take into consideration fit, feel, and ride to determine the best racing shoes for almost every kind of runner hoping to PR, or just enjoy the propulsive experience of running on carbon plates sandwiched between super foams.

Adidas is at the top of its game in the super shoe race. It made a statement in 2023 with the release of the Adizero Adios Pro Evo 1, which went for an exorbitant $500 with only 521 pairs available at launch. The shoe was specifically made for race day and weighed less than 5 ounces.

According to Trevor Conde, one of our shoe testers with a 2:21 marathon PR, it’s not a gimmick—the shoe runs fast. The Pro Evo is now on its second iteration, but the true every-runner super shoe is the brand’s original super shoe, the Adizero Adios Pro; more precisely, the Pro 4.

The fourth iteration took elements from the Evo 1. The Lightstrike Pro foam is lighter and delivers more energy return, and the rocker point has moved to 60 degrees (it was formerly 67 degrees in the Pro 3). According to Adidas, this change in the curvature of the shoe had women respond better to the shoe’s mechanics. It makes the wearer require less force by allowing them to get to the rocker quicker, which can be beneficial over the course of racing 26.2 miles. A toe patch was also added for pushoff.

When I raced in the Pro 4, the two notable takeaways were how accommodating the fit was and how aggressive the shoe felt. And Conde rates the Pro 4 as second in his list of racing shoes, behind the Nike Vaporfly.

“This shoe feels really amazing and is certainly a fast and top-of-market road racing option,” Conde says. “I would compare it most similarly to the Nike Alphafly in terms of its feel, when stacking it up against the bounty of super shoes I have tested. I say Alphafly, not because of its weight or size, but because of the very soft, marshmallowy feel of the cushioning under foot. In terms of sleek design and weight it would be more in line with the Nike Vaporfly (still my favorite super shoe).”

Shop Men’s at adidas.com | Shop Women’s at adidas.com

When I ran the Tokyo Marathon last year, I laced up in the Asics Metaspeed Sky Paris because I wanted more cushioning in the forefoot area. Asics recognized there are two ways of racing: stride running or cadence running. The Sky is intended for stride running: when you have a more powerful gait with longer strides and tend to strike on the midfoot.

At the Sydney Marathon this year, I opted for the Metaspeed Edge Tokyo instead. I felt the Edge would give me the, er, competitive edge so to speak. My steps per minute are usually more than the average runner due to my mechanics and, well, because I’m short. The shoe has a scooped plate tilted slightly downward to cater to those with shorter steps (cadence running). I ended up hitting my sub-3:10 goal, finishing 3:05.

The Edge Tokyo is updated with a softer underfoot, making the shoe more flexible. This makes the shoe have an incredible snap at toe-off. I was able to change gears at a fast quip when I latched onto a runner I was determined to pass (not always the best race strategy, but worked like a charm when I saw male runners try to overtake me).

Where competitors’ shoes have “air pods” or decoupled heels, the Metaspeeds provide runners with a simplified, choose-your-own-adventure super shoe that packs a powerful punch. One note for the wise: Because the Edge Tokyo has less firm cushioning, my heels and arches felt sore postrace. If you have heavy footfalls like me, have those recovery sandals waiting for you at bag check.

Shop Men’s at asics.com | Shop Women’s at asics.com

The Endorphin Elite 3 is as squishy and bouncy as its predecessor, but Saucony made the shoe more stable by connecting the forefoot and heel. Turns are less scary, but there’s still a learning curve to master the incredible energy return running in these shoes.

I tested them at a 5K and 3K in the Brooklyn Navy Yard, which was pocked with potholes and patched with slippery gravel. The shoes cut corners but I still felt the need to slow down—or wipe out. I think on a more controlled runner’s feet these would make her feel powerful and unbeatable.

The source of that aggressive bounce is the TPEE-based IncrediRun foam. It’s ride rivals even PEBA’s energy return.

The shoe also didn’t produce hot spots in the toe area. Saucony seems to have improved the fit with the third version. Once I wield this shoe’s power I won’t be afraid to run longer than a 10K. No friction here.

The Endorphin Pro 5 has a more stable ride than its springier sibling, the Endorphin Elite 2, which we also included on this list.

Its midsole is dual-layer PEBA, with one layer Pwrrun PB and the other layer Pwrrun HG. These layers provide a high-rebound ride and work with the rocker Speedroll tech to encourage fast, smooth turnover.

Testers like the shoe’s propulsive ride as well as support throughout their workouts.

“What stood out most was the combination of propulsion and stability,” said tester Srah Pezzino. “The carbon plate paired with Saucony’s Pwrrun HG foam delivers a responsive, fast ride without feeling unstable or overly bouncy. This helped immensely during longer tempo runs when fatigue starts to creep in. I felt like the shoe encouraged good mechanics and smooth turnover rather than forcing speed.

“Compared to previous carbon-plated shoes I’ve worn, the Pro 5 feels more predictable and controlled, especially when my form isn’t perfect late in a run. It’s a shoe that makes you feel fast without punishing you for not being perfectly locked in.”

Shop Men’s at saucony.com | Shop Women’s at saucony.com

The lightest Hoka marathon racing shoe yet is the Cielo X1 3.0, and it has already earned street cred at the 2025 Chicago Marathon. Hoka-sponsored pro-runner Alex Masai raced in a blacked-out prototype of the shoe, shaved nearly four minutes off his personal best time, and podiumed third with a 2:04:37 finish.

But the proof lies in layperson testing. And our testers clocked the shoe’s massive updates, as well.

“The 3.0 is sturdier than the 2.0,” said tester Mike Browne. “I’m referring to the sturdiness mainly on heel strikes. I wore the 2.0 during marathon training and in a marathon, and they actually underpronated a little. I think that is what caused the outside heel rubber to come off on both shoes. The 3.0 has corrected that issue and seems to strike the ground in the center, which makes for a more even wear on the shoe.”

Besides implementing a lighter upper, the Hoka team redesigned the midsole shape, creating a long channel that runs down the center of the shoe. The rocker also isn’t as exaggerated. What you get is a more stable, smoother ride while racing with propulsion that’s comparable to Hoka’s competitors’.

The shoe associated with the marathon world record—Kelvin Kiptum ran 2:00:35 at the 2023 Chicago Marathon—is different from its predecessors. Nike set out to improve the shoe by focusing on four key issues: reducing weight, maintaining energy return, making the fit more inclusive, and creating a smoother heel-toe transition.

The brand shaved off weight from the bottom up, incorporating a new outsole with “Fast Shot” technology and tweaking the ZoomX midsole foam—making it lighter and more responsive. The midfoot is also wider, making wide-foot runners like me finally able to race in a Nike shoe without feeling unstable and constricted. Finally, there’s no cutout by Air units; the Zoomx foam runs the length of the sole for more ground contact.

Testers couldn’t agree on favorite features. Some pointed to the lightweight of the Alphafly 3. Others liked the secure fit and appreciated how the shoe conformed to their foot. And still, others like tester Justin Kimbrough highlighted the smooth turnover: “I really enjoyed the rocking motion while running in these. Giving the same effort, I probably average 15 to 20+ seconds per mile faster than regular training shoes.”

One thing testers did agree on: runners will know you’re near due to the loud clonking of the Alphaflys. “I don’t want to describe it as a clomp, but there’s a definite sound to it,” says tester Shayne Murray. “A click, a clack, a clickety-clack-pop!? There’s also a distinct sound while running. So if you think you’re going to show up at a race or training run with friends and be discreet about your shoe choice, everyone will know you have super shoes on (and not because of the way they look)!”

When I raced the 2025 London Marathon, I had been training in the FuelCell SuperComp Elite v4 but instead opted for the FuelCell SuperComp Pacer v2. The Pacer was sleeker and had a more tapered shape. The SuperComp Elite v4, on the other hand, was just too much shoe for my small frame. Before race day, the New Balance team gave me a sneak peak of the Elite 5— and man, did I wish they had a women’s 6.5 for me to toe the starting line the next morning.

With the SuperComp Elite v5, the brand wanted to make the shoe more competitive yet still more accommodating compared to other super shoes on the market (as a wide-foot runner, I appreciated how un-tight the midfoot felt during long runs).

The brand made the shoe significantly lighter at 7.6 oz, men’s 9.5 (the previous version was 8.4 oz) and the carbon plate 30 percent stiffer. To get better heel-to-toe flow and more energy return, the team also changed the offset from 4mm to 8mm. The foam is 4mm thinner in the forefoot.

Testers appreciated the ride and propulsion of the SuperComp Elite v5, finding the shoe noticeably lighter than the previous model. The shoe felt stable to run in and the traction and durability were satisfactory during training.

Buy Men’s at newbalance.com | Buy Women’s at newbalance.com

The Tecton X gets an overhaul with its third iteration. For one thing, it now has PEBA foam, resulting in a softer, bouncier ride. Small winglets were also added to the parallel carbon plates in the midsole to add more stability on the trail. The most noticeable new feature is the sock-like gaiter attached to the shoe. It was a divisive element for testers. Some liked the protection, others experienced uncomfortable ankle rubbing.

The shoes on this list are intended for running fast and running long. The Tecton X 3 has the challenge of doing both of these things on uneven surfaces. Fortunately, testers felt the shoe checked off all these boxes.

“I liked the amount of cushioning,” says tester Kelly Ammon. “They were just plush enough for some longer miles. I topped out at 15 miles, but based on the cushioning, I could easily see myself wearing them for at least a 50K but maybe even longer. They felt fast and responsive like the La Sportiva Prodigios I just tested but were much more comfortable for distance.”

Brands are now beginning to release carbon shoes in men’s and women’s sizes. Still, in some cases there’s not much difference between the types of shoes except for maybe the sizing and colorways. If the shoes are unisex, it may take a few try-ons to get the fit right. In my unisex racing shoe experience, I’ve found the collar can be loose while the midfoot can be tight. You may want to size up or down, and adapt the heel-lock tying method if the heel area feels too loose.

Do all carbon-fiber plates behave the same way? Sort of. An important lesson to learn here is that the plate isn’t the secret sauce of super shoes—it doesn’t cause propulsion. Instead, the plate, sandwiched between the high-responsive foams, acts as a stabilizer to the super foam. This is why super shoes have such tall stack heights, and why World Athletics caps racing shoe stack height at 40 mm. The super foam—and amount underfoot—is a major advantage.

When choosing a carbon-plate shoe, you’ll want to consider what you’re using it for—racing on the road or trail—and, if possible, have your gait evaluated to determine the best plate angle if you’re looking at shoes specific to running type.

Some plates are full-length or have cutouts, like the SpeedVault Arris plate in the Brooks Hyperion Elite shoes. Trail shoes, like the Hoka Tecton X, have parallel plates that act as support maneuvering over uneven terrain.

In shoes like the Asics Metaspeed Edge and Metaspeed Sky, the plate’s angle differentiates running types. The Edge’s plate dips lower in the forefoot so cadence runners can roll off their toes faster. The Sky’s plate sits flat in the forefoot, allowing stride runners to leverage bounce on longer steps.

A carbon-fiber plate shoe is an investment, costing anywhere from $200 upwards of $500. There are a couple of things to take into account on a personal level before buying: Can you afford a trainer that’s less durable compared to the standard workhorse shoe, which lasts between 450 to 500 miles?

While these super shoes are more durable than the ones made eight years ago, they still have a shorter shelf life due to high-performance foams—PEBA and supercritical blends—wearing down faster. Lastly, is the return there? While brands claim these shoes can improve performance, it’s not guaranteed your running economy will improve by around 4 percent.

What is the difference between carbon plated and nylon plated shoes?

I spoke with Ted Fitzpatrick, Saucony’s VP of product management, about the differences. He made these key points between carbon and nylon plates:

A nylon plate is semi rigid with some flexibility. A carbon plate is rigid with little or no flexibility. Popsicle analogy—Imagine the plate as the stick that holds the soft ice cream together. The fundamental use of the plates is to keep the dimensional stability of the foam. With each type of plate, each offers different levels of compliance. The plate maintains the forward rolling effect of super shoes. Carbon is the stiffest, which offers the most concentrated effect of speed roll technology. Nylon still adds stiffness, however, it offers better compliance in how the foot transitions in the gait cycle. Some individuals can respond better to different plates. It is down to what works best for the user.

Saucony offers the nylon-plated Endorphin Speed 5, a training shoe that complements its racer, the Endorphin Pro. The shoe can also serve as a more affordable racing shoe, at $175. (The Endorphin Elite 2 and Endorphin Pro 5 cost $290 and $240.)

“The foam is what does the heavy lifting of a super shoe, however it’s the plate that guides how each foam behaves to the user,” says Fitzpatrick. “It is best to train in both to strengthen and build ‘muscle memory’ into different muscle groups.”

However, we wouldn’t recommend solely training in super shoes. For one thing, it would be extremely expensive to use these shoes as daily trainers when they have a shorter shelf life compared to standard everyday shoes. We advise going on a couple of runs before racing in the shoes, to get used to running in them and check for hotspots. While running constantly in these shoes won’t necessarily lead to injury, overuse and desire to run faster in carbon shoes will likely lead to getting sidelined if you’re not careful.

Amanda Furrer, Editor, Running Reviews, studied journalism at NYU and writing at Emerson College. She has reviewed gear and covered other topics in the running space for almost 10 years. Since 2013, she has consecutively run the Boston Marathon. She also has a master’s degree in gastronomy from Boston University and was formerly a professional baker for two years before hanging up her apron.

Cat Bowen, senior editor of commerce; reviews, is a seasoned runner with more than 20 years of distance running experience, including dozens of marathons, half marathons, and even a few ultra marathons. For over a decade, she has tested parenting, fitness, home, and running gear and written in-depth guides to help readers with their next purchase. Holding multiple advanced degrees and currently studying kinesiology, Cat Bowen brings research-backed insight to all of her guides. Passionate about women’s health and neurodivergent inclusion, she advocates for closing research gaps and helping others—especially AudHD people—find joy in running and fitness.

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