The modern running shoe has changed endurance sport completely.

World records are falling. Marathon times that once looked impossible are now becoming normal. Recovery between sessions appears faster, and almost every serious runner now owns some version of a carbon-plated “super shoe”.

But there is another side to the story that very few people are talking about.

As part of the podcast this week, I spoke with runner and physiotherapist Andy Smith about the impact these shoes are having, not just on performance, but on injury patterns as well. Andy runs at an extremely high level himself, with a sub-4 minute mile and a 29-minute 10K to his name, while also working with injured runners in clinic every day.

Check out the podcast with Andy Smith - Carbon plated running shoes - faster, but at what cost?​

And his observations were fascinating.

The shoes really do work

First things first. These shoes are not hype.

The combination of aggressive foam and carbon plates genuinely improves running economy and reduces the amount of muscular damage many runners experience after hard sessions or races.

Andy described how runners can now race hard on a Sunday and often return to quality sessions again by Tuesday, something that was far less common before the arrival of super shoes.

That sounds like a huge advantage. More recovery should mean more consistency, and consistency is usually the key to performance.

But there is a catch.

The injuries have not disappeared. They have moved.

According to Andy, runners are still getting injured, but the pattern of injuries appears to be changing.

Historically, endurance runners tended to struggle with lower-leg problems such as calf strains, Achilles tendon pain and foot issues. Now he is seeing far more bone stress injuries higher up the body, particularly around the femur and pelvis.

Why?

Because the shoes change the mechanics of running.

The carbon plate and rocker shape reduce the amount of load placed on the calf and Achilles complex, but the stress has to go somewhere. That load is now being shifted further up the chain towards the hips and pelvis.

For runners with poor strength, weak glutes or limited pelvic control, that can become a problem very quickly.

Why this matters even more for triathletes

This is where the conversation became particularly interesting for me.

Most long distance triathletes are already fatigued before they even begin running. They have swum for an hour, spent five or six hours on the bike, and then expect their body to hold efficient running form while wearing unstable, high-stack shoes.

As fatigue increases, running mechanics deteriorate.

The knees collapse inwards. The hips lose control. The pelvis becomes unstable. And because these shoes are designed primarily for forward propulsion rather than stability, they may actually expose weaknesses that already exist.

That does not mean the shoes are bad.

It means the athlete needs to be prepared for them.

Most athletes are skipping the important part

This was probably my biggest takeaway from the conversation.

Many athletes spend £200 or more on shoes designed to improve performance, but very little time improving the body that is supposed to use them.

Andy was very clear about this. If you want to wear carbon-plated shoes safely and effectively, strength training is no longer optional.

Not bodybuilding.

Not complicated gym routines.

Just basic durability work:

• calf raises
• hip stability
• glute strength
• pelvic control
• foot strength
• thoracic mobility

The sort of things most endurance athletes ignore until they become injured.

The real lesson here

I do not think athletes should avoid carbon shoes.

The benefits are clearly real.

But I do think athletes need to stop looking for shortcuts. Shoes cannot replace strength, movement quality or durability. In many cases, they simply magnify the weaknesses you already have.

And that matters even more once you move beyond 50.

Because as we get older, maintaining strength and stability becomes just as important as maintaining fitness. The athletes who continue performing well long term are rarely the ones chasing every new gadget or marginal gain.

They are the ones who stay durable.

Key Takeaway

Carbon-plated shoes can absolutely improve performance.

But if your body is not strong enough to handle the changes in mechanics they create, the risk of injury may simply move somewhere else.

And if you want help turning that into a clear plan, structure and consistent progress, that’s exactly what we focus on inside the SWAT Inner Circle.

If that sounds like you, you can find out more below:

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Thanks for being part of the tribe — I’m here to help you stay Battle Ready! Simon