Send your questions on all-things running to [email protected] and I’ll answer them right here in the Runners’ Mailbag.
This week we cover carbon plated shoes, when to replace running shoes, biggest regrets, and more.
Do carbon plates really make a difference?
You want the truth? A carbon fiber plate is only as good as the foam it’s with. [gasps] Talk about a bombshell! Crazy, right? With the way these shoe brands market them, you’d think running with carbon plates feels better than an orgasm. A faked orgasm, maybe.
But it’s not all hype. They’re definitely one of the best things since sliced bread — granted, not a very high bar. There are millions of things better than sliced bread. I mean, much like carbon plates, sliced bread isn’t even particularly good on its own.
Evidence suggests the plates stabilize the foams and help facilitate motion, rather than return it. But plates certainly aren’t useless on their own; they also contribute to running economy improvements, even if it’s just a slight gain.
But screw facts and evidence! Just like the great and mighty leaders of the great and mighty USA, I deal in pseudo-science and unsupported claims. So, trust me when I tell you that carbon plates are the friggin best! They may just be the closest you can get to legal doping.
I’ve become so spoiled by the energy return and propulsion they provide that it’s hard for me to run in non-plated shoes during marathon training. Carbon plates have gone and spoiled an already quite spoiled brat. I’d say it’s a bad thing if I didn’t enjoy running in carbon plated shoes so much.
But an often-overlooked benefit of carbon plates is the role they play in recovery. Since they can help you run faster with the same amount of effort, there’s less energy expended and resulting muscle fatigue — a godsend during intense training.
Because I can’t possibly be expected to do a speed workout in a shoe without a carbon plate. I’m no peasant! Could you imagine how much harder that’d be? Same goes for long runs. And recovery day. And, you know, every day.
So, yeah…carbon plated shoes are quite beneficial — even if their higher price tags are quite detrimental. Of course, they’re not for everyone. Many plated shoes can feel unstable to run in and beginner runners and those with motion control needs should proceed with caution—or avoid altogether.
And, contrary to what I just got done saying, you shouldn’t run in only carbon plated shoes. There’s not enough research yet on potential harm caused by overusing them.
But don’t worry, that’s why there are a variety of other materials that comprise plates: nylon, Pebax, and even a pathetic EVA plate.
How often should I actually replace my running shoes?
This is like asking how many licks it takes to get to the Tootsie Roll center of a Tootsie Pop. (The world may never know.) Big Running’s standard propaganda spews out roughly 300-500 miles, but that’s very broad. It depends heavily on one’s biomechanics, pace, and the shoe. Many can last past 500 miles—unless it’s the Adidas Adizero Adios Pro Evo 1 super shoe, which explicitly states less than 50 miles for a $500 shoe. Yikes. Not so super, is it?
But when outsole rubber wears down and midsole foam becomes lifeless, running on old shoes can alter your biomechanics and increase the stress on your body, thus leading to injury. All the more reason to get new shoes! For me, replacing shoes is more mental than physical. It’s about how long I can spend time with them before I lose interest. Just like dating! Outside of racing shoes that have far less durability, I don’t think I’ve ever completely worn down a pair to the point where it needs to be replaced. I usually just ghost my older pairs, Brooks Ghost included. It’s like I have ADHD with running shoes.
That’s why it’s so crucial to have a running shoe rotation filled with precisely way too many pairs. Because just like with everything, it’s better when you’ve got options. How many shoes are too many shoes? The limit does not exist! Ok, now it just sounds like I’m in the pocket of Big Running. Psst, I wish. Not yet, at least. When that day comes, it’ll be curtains for this website.
But not only does having multiple shoes makes running more fun, it also can prevent injuries. That’s right: using more than one shoe presents about a 39% lower risk of developing a running-related injury, according to a study of 264 runners (Malisoux et al 2015). The study supports the idea that using different shoes “…changes loading, stress, and strain, through the tendons, ligaments, and muscles in the body.”
The sad truth is, if I had to run in only one pair of shoes during any given stretch of days, I’d quit the sport. Because trotting in the same pair of shoes for consecutive runs is like eating the exact same breakfast, lunch, and dinner back to back. Frankly, I think I might love running shoes more than the act of running: the true sign of a real runner.
So, to answer your question, replace your shoes whenever your heart desires (or whenever your wallet permits).
What’s the biggest regret you have as a runner?
Oh, where do I even begin with this one? You mean other than running through significant pain to finish a long run and getting injured? Because that’s always the right answer, for anyone. Some minor aches here and there are normal, especially with tired muscles, but if pain is not improving over time or it gets worse—then it’s time to take some time off, aka the hardest thing for runners to do. And if it doesn’t heal with rest, it’s time to seek medical advice. Never run through pain that’s only getting worse. Also, water is wet.
Yes, that should go without saying, but runners are some of the most stubborn people imaginable. And we think we’re always right…about everything. A pair of traits that don’t lend themselves well to romantic relationships. Yet somehow, we make it work — don’t we? Don’t we??
But when it comes to other “regrets,” I’m not sure I have any. Don’t get me wrong, I’ve made a plethora of ill-informed, boneheaded decisions that have set back my development as a runner. (Remember, I’m not big on facts or evidence.) But I only could have learned the most important lessons in running (and life) by failing time and again. Failure has also aided in my development. I’ve become more resilient through setbacks and become smarter about my training.
Because failure is “the essential prerequisite for success,” according to a paper based on an analysis of more than 776,000 grant applications. Published by Northwestern University Professor Dashun Wang and his colleagues, the paper’s main takeaways: Not every failure leads to success and it doesn’t matter how persistent you are amid failure. The important part is what you learn from those failures.
HOT TAKE ALERT: failures are good! You hear that, boss? I’m not a fuck up!
At the risk of sounding corny, every decision I’ve made in my running journey has led me to where I am today, and I’m grateful for that. Yes, even not following training plans correctly including running incorrect paces during 18 weeks of training—on more than one training plan. Oops?
So, I think the more interesting question is, “What lessons have you learned from your mistakes?” And I already answered that one, remember?
Marathons are all the rage now. Is it a problem I’m not motivated to do any races?
Freak! What do you mean you don’t wanna spend several grueling months trying to fit high mileage weeks around your already busy schedule of work, family, and whatever else consumes every waking second of your life? What is wrong with you?!
Snark aside, you’re the outlier: most people sign up for a race to get motivated to run. You should feel good you don’t need to waste money signing up for that “Freakishly Fabulous & Funtastic 15k” or the “Harrisburg Heartfelt Half to Heal Herpes.”
Contrary to popular belief, you don’t have to race to be considered a runner. You became a runner the moment you took that first stride on the pavement or dirt, regardless of your pace, mileage, or gear. But, like, maybe it’s time to update that wardrobe?
You’re already winning by virtue of running; it’s one of life’s healthiest activities. So there’s certainly nothing wrong with running only for fun. Shit, it’s probably healthier than training for race after race. I wish I was content running for fun—it’d make my life much less stressful. Unfortunately, my ego forbids it.
Yep, I prefer to suffer through disappointing race result after disappointing race result. I’m like a puppy chasing its tail. I’ll never catch it, of course, but I wouldn’t know what to do with it even if I did. Yes, this is a metaphor for never feeling satisfied from racing.
And definitely don’t train for a marathon. My god, talk about a waste of time. Imagine if we dedicated all those countless hours spent placing one foot in front of the other to something productive instead. Like curing cancer. Shit, we’d extinguish it by next week.
Just as people love to hear the sound of their own voice, runners love to hear the sound of their own voice talking about their marathons. You ever hear these weirdos talk? It’s like they’re bragging about sexual conquests.
Yet I can’t deny the marathon is my favorite race distance. I’ve run several, by the way. You wanna know how many I’ve conquered?
So definitely don’t run a marathon. You’ll hate it. And you’ll also love it, too. It’ll be extremely challenging, but also extremely rewarding. Kinda like life. The marathon as a metaphor for life? Jeez, how original.
