Carbon-plated running shoes have completely changed endurance sport.

World records are tumbling. Recovery between sessions seems quicker. And for many runners and triathletes, they feel almost impossible to ignore.

But are they coming with a hidden cost?

In this episode, I’m joined by physio and sub-30-minute 10k runner Andy Smith to explore what these shoes are actually doing biomechanically, why we may now be seeing different injury patterns in runners and triathletes, and how to use carbon-plated shoes without breaking yourself in the process. This is a practical conversation about performance, durability, strength, and why “faster” isn’t always as simple as it looks.

 

5 KEY POINTS

1. Carbon shoes change running mechanics - They reduce load on the calf and Achilles… but shift stress further up the chain.

2. Injury patterns may be changing - Andy is seeing more bone stress injuries in areas like the femur and pelvis.

3. Faster recovery can be deceptive - The shoes may allow athletes to handle more training volume… before the body is ready.

4. Strength is now non-negotiable - Foot, calf, hip, pelvis and core strength all become even more important.

5. Most athletes transition too aggressively - Andy recommends gradually building into carbon shoes rather than using them for every run.

 

3 TAKEAWAYS

1. Don’t let the shoes do the work - The stronger you are, the more benefit you’ll get from them.

2. Protect your weak links - Hip stability, calf strength and foot control matter more than ever.

3. Build gradually - Introduce carbon shoes slowly and strategically.

 

KILLER QUOTE

👉 “The shoes don’t reduce injury risk… they just change where the load goes.”

 

CONNECT with Andy

Andy works at my favourite physio Clinic Coachhouse Physiotherapy & Sports Injury Clinic - West Park, Leeds

This is his bio page - https://cspc.co.uk/member/andy-smith/

 

Andy’s favourite book is The Alchemist - Paulo Coelho.  an unforgettable novel about the essential wisdom of listening to our heart and, above all, following our dreams.

 

🔗 LINKS & RESOURCES

Mentioned in the episode:

It’s the shoes - great article by former podcast guest Alex Hutchinson

 

Research from Tim Gabbett

1. The training—injury prevention paradox: should athletes be training smarter and harder?
2. Load management: What it is and what it is not

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Email: Simon@thetriathloncoach.com

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