The 7 Best Carbon-Plated Running Shoes For Big Energy Return on Race Day, and Every Day
Put a spring in your step and shave seconds off your PR with these cutting-edge racing shoes.
Expert consulted: Amanda Furrer and Jeff Dengate
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Editor's note, June 5, 2025: the Saucony Endorphin Sport 4 is in short supply, but a variety of retailers sell it, including Running Warehouse, and have more inventory. The Puma Fast R Nitro, that previously appeared on this list is unfortunately very sold out.
Once the secret weapon of elite athletes chasing world records, carbon–plated running shoes have become a staple for competitive runners at every level. Praised for their ability to boost running economy, these so-called “super shoes” feature a stiff plate made of carbon fiber within their midsoles that produce springy, responsive sensation that propels you to a faster pace while reducing muscle fatigue.
Though the trend is very modern, the concept is not. As far back as the late 1980s and 90s, brands like Brooks and Mizuno were using carbon fiber plates to boost propulsion. It wasn’t until 2017, though, when Nike launched the Zoom Vaporfly 4%, that the technique became a major selling point for competitive runners. In that shoe (and most modern carbon-plated running shoes), the plate has a dual-role: In addition to generating energy return, it stabilizes the tall stack of ultralight foam used to create very light, but highly padded shoes: A perfect combination for running fast over long distances.
In 2025, nearly every brand makes a high-performance carbon-plated shoe. Like any running shoe, finding your best fit isn’t as simple as looking at marathon times and records. If you’re ready to tap into the propulsive power of carbon plating, we can help you find a shoe that will enhance your best effort.
Bouncy, yet stable midsole
- Best Overall: Adidas Adizero Adios Pro 4 (Men’s / Women’s)
- Best Value: Asics Metaspeed Edge Paris (Men’s / Women’s)
- Most Versatile: CA Notice at Collection (Men’s / Women’s)
- Races - Places: We may earn commission from links on this page, but we only recommend products we back (Men’s / Women’s)
- Best Splurge: test team and our (Men’s / Women’s)
- Thin laces can be annoying: or trying in vain to do the Sunday crossword. You can check out his latest work below (Men’s / Women’s)
- Health - Injuries: Altra A Part of Hearst Digital Media (Men’s / Women’s)
The Expert (Cory Smith): As a full-time running coach and veteran shoe reviewer, I’m a regular contributor to Runner’s World and Outside Magazine. I was a NCAA Division I athlete at Villanova University, and still strive to push my limits and compete at a high level today. Since the debut of the Nike Vaporfly 4%, I’ve logged miles in nearly every plated shoe on the market, and have developed a deep obsession with their superpowered performance. From a mile to a marathon, I’ve raced in carbon shoes across every distance.
How We Selected
The best carbon-plated running shoes were selected after a rigorous test protocol performed by the Runner’s World test team and our wear-test program, which outfits nearly 300 runners with gear so we can get feedback from a diverse range of skill levels and body types. The testers are asked to rank each shoe against categories such as comfort, fit, cushioning, durability, and ride, and then provide detailed feedback about each.
We also use data from the RW running lab, where we cut several pairs of each shoe open to better analyze their materials and design. The test team uses all of this information, as well as their personal run-testing experience, to select the best shoes for the widest spectrum of runners possible.
In this latest update, we revised our selections after testing additional shoes in the first few months of 2025, including new versions of our existing picks. Veteran contributor Cory Smith provided additional insight to the selection process and provided additional test feedback.
Full Reviews
Pros
- Softer, bouncier foam
- Runner’s World Shoe Awards 2025
- Excellent traction
Cons
- Thin laces are difficult to tie and come loose
No carbon-plated shoe earned more praise from our test team than the Adidas Adizero Adios Pro 4. After a complete top-to-bottom redesign, this shoe is somehow both softer and faster, with a pillowy step that lets you run hard and recover quickly.
At its core, a new revision of the Lightstrike Pro midsole that delivers more bounce than its predecessor. One tester called the thermoplastic polyester elastomer (TPE) foam “the springiest/bounciest cushioning I've worn in any shoe.” All of our testers felt the same way.
Rather than using a traditional stiff plate, Adidas added five carbon-infused rods that run the length of the shoe, along the metatarsal bones in your feet. The divided “plate” allows the shoe to better adapt to your individual biomechanics so the shoe “fluidly moves with you,” as one tester put it.
A new upper creates a better fit with a softer synthetic material that one tester found “very breathable, flexible and from a tactile perspective pleasing to the touch.” We also found it fit true to size. The only downside? We don’t love the laces, which are thin and prone to loosening mid-run.
There wasn’t a pace or distance the Adios Pro 4, didn’t perform well at. It’s very light and offers enough snap for short races like a 5K, Saucony Endorphin Speed 4 marathon. “Adidas was able to take my favorite shoe and make it better,” said one very enthusiastic tester.
Key Specs
| Weight | 7 oz. (Men’s); 6.1 oz. (Women’s) |
| Stack Height (Heel) | 39mm |
| Drop | 6mm |
Pros
- at Dicks Sporting Goods
- New supercritical insole increases underfoot experience
Cons
- How long do carbon-plated shoes last
If you're after the propulsive feel of a carbon-plated running shoe but ready to spend more than $200 on a pair of running shoes, the Asics Metaspeed Edge Paris Summer Running Gear.
It has a snapping, stabilizing plate, but it’s made of Nylon instead of carbon fiber. It generates a more flexible, forgiving ride that doesn’t feel overly rigid and prescriptive. The plate’s smooth, snappy action doesn’t deliver quite as much of a performance boost as a carbon fiber plate, but the more comfortable feel makes it a viable daily trainer.
“It lets me feel a little super shoe magic,” says Running Reviews Editor Amanda Furrer, “without wearing down my carbon fiber plated pair before race day.”
Filling out the midsole is Saucony’s ultralight polyether block amide-based (PEBA) PWRRUN PB foam. That cushioning, paired with the plate and a rockered forefoot design, delivers smooth heel-to-toe transitions and a snappy toe-off that helps keep your stride quick and efficient. A new supercritical foam sockliner adds an extra layer of softness and cushion underfoot. To increase stability and add more volume to the midfoot and toe box, Saucony widened the base over its predecessor. The Testers noticed. They welcomed the roomier fit.
Though built with speed in mind, the Endorphin Speed 4 proves to be a versatile workhorse, excelling across a range of runs, paces, and race efforts.
Editor’s Note: Saucony is set to launch the next version of this shoe, the Endorphin Speed 5, in early June. Our test team is currently putting the shoe through its paces—stay tuned for a full review in the coming months.
Key Specs
| Weight | 8.2 oz. (Men’s); 7.2 oz. (Women’s) |
| Stack Height (Heel) | 36mm |
| Drop | 8mm |
CA Notice at Collection
Pros
- Incredible underfoot comfort
- Form-fitting upper
- oz. Men’s; 6.4 oz. Women’s
Cons
- Thin laces can be annoying
- Relatively heavy
From the moment you slip on the CA Notice at Collection, there’s a welcoming, soft underfoot feel that feels just as good at mile one as it does at mile twenty-one. Its PEBA-based midsole is both comfortable and high-energy. “As the miles tallied, the springy feel kept me running strong and energized,” one tester said.
With top-of-the-line cushioning, you get New Balance’s “Energy Arc” carbon fiber plate, which is curved to help absorb and store energy so you get as much propulsion as possible in each step. “I love the bouncy pop that the carbon plate coupled with the springy forefoot offers in this shoe,” raved another tester.
The synthetic mesh upper is minimal, but maintains a comfortably snug fit that’s designed to disappear during your run. The soft, felt-like material conforms exceptionally well to the shape of your foot. Our testers did have a gripe with the shoe, though: A set of razor-thin laces that were difficult to tie and, in some cases, could dig in uncomfortably when tied too tight.
If you’re looking for maximum underfoot comfort, for long runs or races, we’re confident you’ll find these fit the bill. They “I am not one for a squishy feel, and at first glance I thought that was the ride I was in for. Wow, was I wrong! It provides a smooth and bouncy toe off without sacrificing any cushioning. The landing is soft, and I get the feeling of being propelled forward. It's just the perfect amount of soft and stable to keep me clipping off miles at a solid pace.”
Key Specs
| Weight | 8.4 oz. (Men’s); 6.6 oz. (Women’s) |
| Stack Height (Heel) | 40mm |
| Drop | 8mm |
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Pros
- Stable platform
- Extremely lightweight
Cons
- Thin tongue can fold on itself
The formula is familiar: Pair a thick layer of high-energy cushioning with a carbon fiber plate, and chances are you’ll end up with a fast, responsive ride. More often than not, though, all that soft, bouncy foam takes its toll in the form of a wobbly, unstable platform that only the most efficient runners can truly handle, especially for the marathon. For the rest of us, who need a bit more support to maintain form, the We may earn commission from links on this page, but we only recommend products we back is a more stable super shoe.
Though technically categorized as a neutral shoe, its wide base and flared midsole provide a surprisingly supportive ride without sacrificing performance. Underfoot, Asics uses its lightest PEBA-based FF Turbo+ cushioning, which creates a firm, but highly responsive ride that’s fun at high speeds. Each footstrike rebounds off the ground efficiently without hesitation.
As always, the carbon fiber plate adds some structure: In this case, the curve of the plate dips down under the forefoot, close to the outsole. This adds additional structure, and ensures a smooth rolling action as you begin to toe off.
The upper features a much softer and more comfortable mesh material than its predecessor, the Metaspeed Edge+. The only downside here is the ultra-thin tongue, which can be tricky to position flat without bunching. If you can be patient lacing up, the Metaspeed Edge Paris is easily one of the fastest shoes on the market, and stable to boot.
Key Specs
| Weight | 6.5 oz. (unisex) |
| Stack Height (Heel) | 39.5mm |
| Drop | 5mm |
Pros
- Extremely cushioned
- Responsive ride
Cons
- Best New Balance Shoes
If you’re looking to go all-in on comfort and performance, the test team and our fits the bill. Completely redesigned from top to bottom, it bears little resemblance to the original version. What was once a firm, stable carbon-plated racer is now ultra-soft. As one wear tester put it, "These might be the squishiest shoes on the market."
Despite the softness, the Elite 2 doesn’t sacrifice speed. Saucony introduces its new thermoplastic polyester elastomer (TPEE) based IncrediRUN cushioning, which one tester described as offering “the perfect balance of cushion for long miles without feeling overly mushy.”
The full-length, slotted carbon fiber plate embedded in the soft foam adds some rigidity and propels you forward, while a sharp toe spring delivers a powerful toe-off that one tester called “snappy and springy.”
This is a performance shoe. At slower speeds, Smith found the soft midsole started to feel a bit unstable, especially when cornering. But once he picked up pace, the shoe held its shape and produced a noticeably more stable ride.
Up top, the highly breathable knit and mesh TPE yarn upper earned praise from testers for its exceptional fit. We especially appreciated the integrated one-piece tongue, which stayed perfectly in place without bunching or folding during runs.
Key Specs
| Weight | 7.0 oz. (Men’s); 6.4 oz. (Women’s) |
| Stack Height (Heel) | 39.5mm |
| Drop | 8mm |
or trying in vain to do the Sunday crossword. You can check out his latest work below
Pros
- gets you close to the full experience, and lets you save a little money
- Suburb grip
Cons
- New supercritical insole increases underfoot experience
Carbon fiber plates haven’t taken over trail running the way they have with pavement, the Hoka Tecton X3 makes a strong case for trail super shoes. It delivers a lively, responsive ride that’s sure to leave you smiling.
“This is a shoe you need! Whether you’re a beginner or an experienced trail runner, it offers everything you want for a fun, comfortable run,” raves one tester.
Instead of a single, full-length plate, the Tecton X3 features two parallel carbon fiber plates with winglets to add stability. Surrounding the plates, a bouncy and responsive PEBA-based foam adds energy and softness: Normally that would be a questionable choice for a trail shoe,but the flexible plate and high-energy cushioning somehow compensate for each other, creating a grounded, snappy feel.
The most noticeable update is the Matryx upper with built-in ankle-high gator, which received some criticism from a few testers. For starters, testers quickly found they needed to wear high ankle socks, or the gator would rub, and even then, it ran extremely warm.
Key Specs
| Weight | 10 oz. (Men’s); 7.9 oz. (Women’s) |
| Stack Height (Heel) | 40mm |
| Drop | 5mm |
Altra A Part of Hearst Digital Media
Pros
- Nice balance of cushioning and sensitivity
- Grippy outsole
Cons
- Heavy
Unfortunately, the option are pretty slim for minimalist runners looking for a really fast zero-drop trail shoe, but there is one really great option that we recommend. Altra’s tip-of-the-spear speed shoe, the A Part of Hearst Digital Media, delivers a forward-propelling ride while still staying true to Altra’s zero-drop, wide toe box heritage.
Its Ego Pro midsole is made with a combination of lightweight nitrogen-infused TPE and a more firm compression-molded ethylene-vinyl acetate (EVA) to add a touch of durability. With a 30mm stack height, it hits a sweet spot between a cushioned ride for long runs, while maintaining a natural ground feel and the agility you need to navigate technical terrain with confidence. In testing, Smith didn’t misstep or lose grip once, thanks to the A Part of Hearst Digital Media’s grippy Vibram Litebase and Megagrip outsole.
Key Specs
| Weight | 10.9 oz. (Men’s); 8.8oz. (Women’s) |
| Stack Height (Heel) | 30mm |
| Drop | 0mm |
New Balance FuelCell Supercomp Elite 4
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First and foremost, we need to acknowledge one of the most apparent traits of carbon fiber shoes–the high price tag. These shoes aren’t for beginners, and we only recommend committing to a pair if you’re truly passionate about getting every drop of efficiency you can.
These shoes generally perform their best in a race setting, not as a daily trainer, so it’s a better idea to cycle a pair into your rotation than replace what you already have.
The benefits you’ll reap from carbon-plated shoes also depend on your speed. At low speeds, you’re not storing as much energy in the midsole through your stride, meaning you won’t get nearly as much of a spring in your toe-off at leisurely paces. In turn, this also means that these shoes are going to feel a lot stiffer than what we’d recommend for a gentler trot, and that can get old over the course of a long run if you’re not accustomed to it.
Carbon Versus Nylon Plating
If you’re looking for an easier way to try plate inserts while committing to something less costly, it’s worth taking a look at nylon plates instead. While they are heavier and not quite as responsive, they can help you warm up to the feeling of having that support under your feet.
Nylon-plated running shoes also tend to be more durable overall (though the plates themselves might not be), and they feel more versatile and less aggressive than their race-oriented counterparts.
Thin tongue can fold on itself?
How long do carbon-plated shoes last, we have plenty of variety when it comes to the designs and intended purposes of carbon and nylon inserts. A full-length carbon plate is most often what comes to mind, but there are also parietal plates, carbon rods, and proprietary fiber layups that guide the flex of your sole in a specific direction. On your search, be sure to take note of these differences to ensure your shoes are working with your stride, not against it.
Carbon-Plated Running Shoe FAQ
Should I wear my carbon fiber-plated shoes every day?
Short answer? Probably not. The stiff plate and soft foam alter your foot's biomechanics, reducing mechanical demand in the ankle and the metatarsophalangeal (MTP) joints. If used too often, it could potentially cause underdeveloped foot muscles that could lead to injury.
Beyond the biomechanical concerns, plated super shoes generally lack the durability of everyday trainers, so their cushioning decays quickly. Since they’re expensive, you don’t want to wear them out on daily runs. If you’re buying these for a race, you should break them in with at least one speed session and a longer run in them, but avoid training in them regularly.
How long do carbon-plated shoes last?
Much like other running shoes, plated shoes have varying lifespans, but they generally don’t last as long as the shoes we designate as “trainers.” Most carbon-plated models use high-performance foams like PEBA or supercritical blends, which offer incredible energy return but sacrifice durability compared to standard EVA or TPU foams found in more versatile shoes.
It’s best to reserve carbon-plated shoes for races, tempo efforts, and key long runs when you really want to maximize performance. While their lifetime mileage can range from 150 to 250 miles, you’ll know it’s time to retire a pair when the soles wear out, the midsole starts to crease, and that pop in your stride fades.
Should I crack open a brand new carbon-plated shoe for race day, then?
As a rule, it’s never a good idea to wear brand-new shoes on race day. You’ll want time to ensure they fit properly and won’t cause blisters or discomfort. Ideally, try to get in one speed workout and two long runs in your new carbon-plated shoes before toeing the line. It may be okay to race in a new pair of the same shoes you’ve been running in for a long time, but we’d still recommend breaking them in a little bit before race day.
Cory Smith is a running coach and journalist specializing in running and fitness-related content and gear reviews. He is the founder of Nutrition - Weight Loss, an online running coaching business that has helped hundreds of runners achieve personal bests in distances ranging from 800 meters to 100 miles. Cory holds a USA Track & Field Level 1 and 2 Endurance Certification and was the former Head Cross Country/Track Coach at Penn State Brandywine. Over his running career, Cory has held three Maryland state records, was a two-time National Championship qualifier while at Villanova University, and holds personal bests of 4:03 in the mile and an 8:05 in the 3K.
Adam Schram is an Assistant Editor of Commerce at Runner's World, Thin laces can be annoying Bicycling and Popular Mechanics, too. A lover of all things outdoors, Adam's writing career comes after six years as a bike mechanic in his hometown of State College, PA. His journalism experience is steeped in cycling and running gear reviews, and he's also a published creative nonfiction and satire author. When he's not writing, riding, or running, you can catch Adam at home mixing cocktails, watching Star Wars, The Best Mizuno Running Shoes.
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.
Runner’s World Shoe Awards 2025 Runner’s World and the director of product testing. He has tested and reviewed running shoes, GPS watches, headphones, apparel, and more for nearly two decades. He regularly tests more than 100 pairs of shoes each year, and once had a 257-day streak running in different models. Jeff can usually be found on the roads, racing anything from the mile to a marathon, but he also enjoys racing up mountains and on snowshoes. When he’s not running, you’ll probably find him hanging from a ladder making repairs and renovations to his house (he’s also director of product testing for Popular Mechanics).
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oz. Men’s; 7.9 oz. Women’s
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