Carbon-plated running shoes are taking the trail running world by storm. Brands such as The North Face, Hoka, adidas, and other brands have already released a number of trail-specific models. Carbon-plated running shoes with a large, foamy midsole have been par for the course in road running for years now, with technologies advancing constantly. Marathon times are getting faster. Athletes are recovering quicker. But does the same methodology apply to trail running?
A recent study (1) by two Salomon employees, Clément Jaboulay and Marlene Giandolini, sought to find out. The study — “Effect of increased bending stiffness on running economy and joint biomechanics in uphill running and running on unstable terrain: is there any evidence for embedding carbon plate in trail running footwear?” (2025) — had two aims: to evaluate the effect a carbon-plated shoe has on a runner’s biomechanics on uneven terrain, and to investigate the effect of carbon-plated trail running shoes on a runner’s metabolic efficiency when running uphill.
For this small study, 12 amateur male athletes — with a range of ages, heights, and weights, who all ran on trails at least once a week — were tested wearing each of a non-plated and carbon-plated version of the Salomon Glide Max, with the carbon-plated version weighing 25 grams (0.88 ounces) more. Shoe order was randomized and participants were not told which version they were wearing.
The Nike Ultrafly is one of many carbon-plated options available to go fast on trails. Photo: iRunFar/Eszter Horanyi
Ground Feedback in Plated Versus Un-Plated Shoes
A key element of trail running is plantar feedback — being able to feel and respond to the ground through the shoe beneath you. This is crucial to being able to adjust your foot placement and stride in accordance with permutations in the ground, ensuring you travel safely over rocks, roots, and quagmires of mud. This is mainly felt in the joints in the lower limbs — particularly the ankles. As such, the researchers wanted to focus in particular on how carbon-plated running shoes for the trail affect a runner’s gait in these areas.
Therefore, in one of the study’s two distinct components, the participants ran on a short, level, but uneven track, simulating a trail. Their gait was assessed with three-dimensional imaging and they were also asked to rate any difference they felt in foot/ground feedback between the different shoes — could they respond to the uneven terrain in one shoe more easily than the other? The difference in reports was not significant, however the results did lean toward the participants feeling fewer irregularities in the plated shoes. Biomechanical variables such as contact times, angles at foot strikes, and ranges of motion did not vary significantly between the two shoe versions.
Effects On Level and Uphill Running at Moderate Speeds
In the second distinct aspect of the study, participants underwent metabolic testing on a treadmill set to nearly level (1%) and uphill (10%) for five minutes at a comfortable pace after 10 minutes warmup. The slope order was randomized and there was a five-minute break in between the two tests.
At an approximate pace of 11.6 kilometers per hour (7.2 miles per hour), the footwear had no effect on metabolic energy expenditure when the participants ran on the level. The authors note that this is in line with previous studies (2) (3) that showed carbon-plated shoes are only of benefit for runners training and racing at paces faster than 14k to 16k per hour (8.7 to 9.9 miles per hour). For most people, running on technical terrain is going to be below these paces, accounting for more careful foot placement.
However, while running uphill on the treadmill at around 7.8k per hour (4.8 miles per hour), the energy expenditure was actually 2% higher while wearing the carbon-plated shoes.
The study suggests that carbon-plated shoes may not be beneficial for uphill running on the trails. Photo: iRunFar/Eszter Horanyi
The study theorizes that exactly like on level ground, a runner just isn’t traveling fast enough to benefit from the technology. But also, the carbon plate may inhibit what is known as the windlass mechanism — the process by which your foot tenses, flexes, stores, and releases energy to propel you upward. The metatarsophalangeal joints — the “toe knuckles” — are unable to flex as much against the stiffness of the carbon plate, thereby stunting the natural mechanism. The authors state that this is just a hypothesis at this point, and requires further research into the foot mechanics of running uphill.
Limitations to the Study
There are limitations to the study and other factors to consider, such as:
- The authors highlight the fact that the study didn’t include female athletes.
- There were only 12 athletes in the study and two had their data excluded from the treadmill test.
- The researchers use another study from level ground to assume that the 25 grams of additional mass of the plated shoe would have no effect on running performance or economy.
- For the biomechanics test, athletes only ran on a short (20 meters), unstable track intermittently, which was potentially not enough time to truly assess variations in gait.
- Although it may have been accounted for, the published study doesn’t include information on whether or not the athletes moved faster on the uphill test such as might account for increased energy expenditure. (Think of an athlete using trekking poles on a climb. They may use more energy than without the poles, but also move faster.)
In addition, is it worth considering the different designs in carbon-plated running shoes for trail running? Some brands have a forked carbon plate, while others like the Hoka Tecton X 3 employ two parallel plates. Might there be different designs that perform better on the trails?
In conclusion, as an amateur runner, pulling on some carbon-plated trail running shoes for your next race may not provide the golden bullet you’re hoping for. As with any shoes, if they’re the most comfortable and you enjoy wearing them, they’re the right shoes for you. If there are some sections where you can open up the gas, even better. But if 2% is the difference between pushing uphill to victory or falling behind — if that’s the sort of margin you’re interested in — maybe it’s worth thinking twice in your search for the best trail running shoes for your needs.
Call for Comments
- Have you tried carbon-plated running shoes for the trail?
- Do you find them to be more help or hindrance?
References
- Clément Jaboulay & Marlene Giandolini (2025) “Effect of increased bending stiffness on running economy and joint biomechanics in uphill running and running on unstable terrain: is there any evidence for embedding carbon plate in trail running footwear?” Footwear Science, 17:1, 19-27, DOI: 10.1080/19424280.2024.2448653 https://doi.org/10.1080/19424280.2024.2448653
- Healey, L. A., & Hoogkamer, W. (2022). “Longitudinal bending stiffness does not affect running economy in Nike Vaporfly Shoes.” Journal of Sport and Health Science, 11(3), 285–292. https://doi.org/10.1016/j.jshs.2021.07.002
- Perrin, T. P., Rossi, J., Kerhervé, H. A., & Millet, G. Y. (2023). “Increasing shoe longitudinal bending stiffness is not beneficial to reduce energy cost during graded running.” International Journal of Sports Physiology and Performance, 18(2), 209–212. https://doi.org/10.1123/ijspp.2022-0163
