Should a Developing Youth Runner Choose Carbon-Plated or Supershoes Over Traditional Running Shoes?

The emergence of carbon-plated running shoes, often referred to as "supershoes," has revolutionised the running world, offering undeniable performance benefits for competitive athletes. However, when it comes to youth runners (ages 6–18), the choice between supershoes and traditional running shoes requires careful consideration. While supershoes may seem like an appealing option for boosting performance, they are not always the best choice for developing runners. At 26 we recommend traditional running shoes for our entire Youth programme, and only really consider the the use of supershoes for the most elite or National level athletes.
Let’s dive into the key factors to consider:

---

What Are Carbon-Plated Supershoes

Carbon-plated shoes are high-performance running shoes designed for speed. They feature:

• A rigid carbon fiber plate embedded in the midsole, which acts as a spring to propel the runner forward with less energy expenditure.
• Lightweight, responsive foam cushioning, which absorbs impact and provides high energy return.
• A rocker-shaped design, which encourages a smooth, efficient stride.

Research has shown that these shoes can improve running economy by 4–6%, making them a popular choice among elite runners looking for a competitive edge. Most research regarding these shoes are done on elite adult athletes and there is debate on how much of this can be applied to youth athletes who are considerably less developed than adults.

Benefits of Carbon-Plated Supershoe

1. Improved Running Economy:
   - A 2020 study published in Medicine & Science in Sports & Exercise confirmed that supershoes reduce the energy cost of running, allowing athletes to run faster with the same effort.
   - This is especially advantageous for competitive runners in longer races, such as 5km or cross-country events.
   - This research has been done on adult athletes and there is debate on how much of this can be applied to youth athletes who are considerably less developed than adults.
   
2. Reduced Muscle Fatigue:
   - The responsive foam in supershoes reduces stress on muscles and joints, potentially delaying fatigue during races or intense training sessions.
3. Enhanced Performance:
   - Many runners report feeling faster and more efficient when wearing supershoes, with anecdotal evidence backed by improved race times.

---

Why Supershoes May Not Be Ideal for Developing Youth Runner

Despite their benefits, supershoes are not always the best choice for younger runners, particularly those who are still developing physically and biomechanically. Here’s why:
1. Developing Biomechanics

• Youth runners are still refining their natural running form. Supershoes are designed for runners with efficient biomechanics, particularly those with a forefoot or midfoot strike.
• The rigid carbon plate and rocker design can alter natural movement patterns. For developing runners, this may interfere with the growth and strengthening of muscles, tendons, and ligaments that are essential for proper running mechanics.

2. Limited Versatility

• Supershoes are highly specialised and not suitable for everyday training. They lack the durability, stability, and cushioning needed for regular use, especially on uneven surfaces.
• A 2021 study in Footwear Science emphasized the importance of stability and support in running shoes for younger athletes, as their growing feet are more susceptible to strain and injury.

3. Risk of Overuse Injuries

• The aggressive design of supershoes may place additional stress on certain areas, such as the Achilles tendon and calves, due to the forward propulsion mechanism.
• Youth runners who overuse supershoes in training or racing may be more prone to overuse injuries like Achilles tendinitis, shin splints, or stress fractures.

4. Cost and Durability

• Supershoes are expensive, often costing USD$200 or more, and they typically last only 150–200 miles. This makes them impractical for young runners who are constantly growing and whose shoes need frequent replacement.

5. Psychological Dependency

• Young runners may become overly reliant on the performance boost, real or perceived, provided by supershoes. This can hinder their ability to build confidence in their natural abilities and proper form.

---

When (and If) Supershoes Are Appropriate for Youth Runners

While supershoes may not be suitable for most developing runners, there are scenarios where they can be considered:

1. Highly Competitive High School Runners:
   • Advanced athletes who compete in high-level track meets, cross-country races, or road races may benefit from using supershoes on race days.
   • These runners should already have strong biomechanics, a solid training base, and experience with faster-paced running.
2. Limited Use for Races Only:
   • Supershoes should only be worn for specific events or key races, not for everyday training. This minimizes the risk of biomechanical issues or overuse injuries.
3. Proper Fit and Guidance:
   • If you decide to invest in supershoes for your child, ensure that they are properly fitted by a running shoe specialist - bear in mind that not all retail shop staff are specialists in running shoes. Additionally, consult with your coach, physiotherapist, or sports professional to monitor their usage and impact.

---

Why Traditional Running Shoes Are the Better Choice for Most Youth Runners

For the majority of youth runners, traditional running shoes are a safer, more practical, and more effective option. Here's why:
1. Support and Stability

• Traditional running shoes offer the appropriate level of stability, support, and cushioning needed for growing feet. Whether your child has a neutral gait or mild pronation, there are options designed to meet their specific needs.

2. Natural Development

• Traditional shoes allow young runners to develop their natural biomechanics without interference from overly rigid or performance-focused features.

3. Durability and Cost-Effectiveness

• Traditional running shoes are more durable and cost-effective, making them a practical choice for families whose children outgrow shoes frequently.

4. Injury Prevention

• By providing appropriate cushioning and support, traditional shoes reduce the risk of overuse injuries that may arise from the aggressive design of supershoes.

5. Versatility

• Traditional running shoes are suitable for both training and racing, eliminating the need for multiple pairs of specialised shoes.

---

Key Takeaways for Parents

• For Most Youth Runners: Stick to traditional running shoes that prioritise support, cushioning, and durability. These shoes are better suited for the physical and biomechanical needs of developing runners.
• For Competitive High School Athletes: Supershoes can be a valuable tool for race-day performance, but they should be used sparingly and only if the athlete has developed proper form and a strong training base.
• Focus on Fit and Function: Regardless of the type of shoe, ensure it fits well, provides adequate support, and is appropriate for your child’s running goals and biomechanics.

---

Final Thoughts

​While the allure of supershoes is strong, they are not a one-size-fits-all solution—especially for younger, developing runners. For most youth athletes, traditional running shoes provide the support, comfort, and versatility needed to build a solid foundation for lifelong running success. Supershoes may have their place for advanced high school athletes, but even then, their use should be carefully monitored and limited to competitive situations.
By focusing on proper footwear and gradual development, you can ensure your child enjoys running safely and builds both skill and confidence in their athletic abilities.
Watch out next week for Part 2 of our shoes blog where we will list our recommendations for the best running shoe brands and models.

Thank you to George Papadopoulos Photography for providing many of the photos used on our blog and website.
Site: https://www.georgep-photography.com/
Whatsapp: 5347 4188
IG: https://www.instagram.com/georgep_portrait_photography/