Fitness
These Carbon-Plated Running Shoes Are Like Strapping Rockets to Your Feet
It’s been nearly five years since Nike launched its breakthrough Vaporfly series—a high-performance, ultra-lightweight shoe fitted with running technology’s latest secret weapon: a full-length carbon-fiber plate tucked between all that foam to boost spring in every step, amp energy return, and shave off precious seconds. No surprise that carbon-plated running shoes are everywhere now—roads, trails, and track—with every major footwear brand trumpeting its latest flagship pair.
Rigorous testing and a new wave of shattered world records has confirmed the benefit of carbon plates, which can provide a whopping 4 percent boost in running economy. For elite runners, that’s the difference between a gold medal and not making the Olympic team—or winning a race versus smashing a world record.
There’s proof the plate really works: In the last three years, both the men’s and women’s record times for 10K, half-marathon, and marathon have dropped significantly (and repeatedly), along with countless fastest times being logged by enthusiasts.
While all of this record setting may have fueled a new “mechanical doping” debate (is carbon-plated running cheating if it helps you shave three minutes off a record marathon time?), there are no bans in effect—and carbon shoes are now predictably popular with runners of all levels and PBs to pound past. So, which new carbon kicks do you need to know about?
There are two new pairs that launched summer/fall 2021: Hoka One One Bondi X and The North Face Flight Vectiv. We took them both for many test runs and, after 100-plus miles on the pavement and trails, we’re sufficiently impressed. Here’s the breakdown for both pairs.
The North Face Flight VECTIV is one of the brand’s biggest shoe innovations to date. Courtesy Image
The North Face Flight VECTIV: A Light and Fast Trail Shoe Made for Long Days Out
Remember that brief era when the collective running community reveled in no-drop minimalist shoes—like those weird rubber-toe-sock-shoe hybrids?
Those never made lasting inroads with core trail runners seeking a more responsive, supportive, and comfortable fit for high mileage and big vert over rough, technical terrain, But it did lead The North Face to respond with a trail shoe that goes the distance: Flight VECTIV.
Using a 3D-molded heel, rockered midsole, 6mm heel-to-toe drop, and dual-density foams, VECTIV adds rebound while reducing impact caused by rocks, roots, and steep descents. Add in a durable upper, reinforced toe cap, and large lugs for better grip and this shoe checks all the boxes of a top-tier trail runner.
Obviously, the VECTIV’s standout feature is its carbon fiber plate, which adds both stability and noticeable propulsion. Marketing this new release as its fastest trail runner yet is no small claim by The North Face, with its elite athletic team appearing to have a competitive edge from recent results.
For the rest of us, the VECTIV feels lively and responsive, keeping legs fresher, longer. The extra pop in each step adds speed, while the burly tread and snug fit provide added security on loose, technical singletrack.
Hoka One One Bondi X Courtesy Image
Hoka One One Bondi X—A Maximally Cushioned Road Shoe Designed for Long Runs
The Bondi X doesn’t launch until this fall, but we’ve been testing a prototype pair all summer over many (many) miles.
The new “X” model incorporates several existing design features from Hoka One One’s Bondi line, most notably the cushioning and balanced ride.
The biggest difference performance-wise comes from the added carbon fiber plate—as well as a slightly altered geometry. The extended rocker lends more acceleration with each springy step.
The X is stiffer than most road shoes, adding rebound speed and improved propulsion off the pavement. The extra pop is obvious, yet the feel of the shoe is still smooth and comfortable, which we can’t say about all the other carbon-plated running shoes we’ve tested.
While a potential downside with this shoe is more force bouncing back (creating the possibility of overuse injuries), the Bondi X is now a staple in our closet for fast road runs, races, and time trials. I’m calling it my favorite carbon road shoe—and awaiting its inevitable rivalry with the Vaporfly as the fastest shoe on the market.
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The key to 360-degree muscle: 90-degree eccentric isometrics. It might seem like we’re throwing a lot of geometry at you, but the concept behind time under tension (TUT) is simple, says Joel Seedman, PhD, owner of Advanced Human Performance: “Perform the lowering phase of a movement in a slow, controlled fashion, usually 3 to 5 seconds; pause in the stretched position, typically around 90 degrees; then perform the lifting phase in a powerful yet controlled fashion.” Believe us, a time-under-tension workout can humble even seasoned lifters…Eccentric isometrics are like the pressure cooker of training.
“Rather than mindlessly performing slow-tempo reps, you’re using the increased time under tension as a means to fine-tune your body mechanics and alignment, which requires more mental engagement and focus,” Seedman adds.
If you want to forge functional muscle mass and strength while simultaneously bulletproofing the joints and connective tissue, give this 10-move, full-body eccentric isometrics workout a go.
Directions
Perform the following moves as 90-degree eccentric isometrics following the above protocol. Use heavy weight, but not at the detriment of proper form. Rest 60 to 90 seconds between sets and 2 minutes between circuits. Perform once every 2 to 4 days for optimal results.
Best Time-Under-Tension Workout for Total-Body Strength
Circuit 1
A. Barbell Back Squat
Set a squat rack up with heavy weight, then grasp bar and step under it. Squeeze shoulder blades together, then stand to unrack bar and step back with feet shoulder-width apart. Inhale, hinge at hips and slowly bend knees to 90 degrees. Pause, keeping natural arch in low back, then extend through hips to powerfully stand. 3 x 4-6 reps
B. Renegade Row
Start in the top position of a pushup with hands shoulder-width apart on moderate-to-heavy dumbbells (shown). Explosively drive right elbow back to row dumbbell toward ribs while balancing on opposite hand and feet. Pause, then slowly lower weight, stopping a few inches above floor. Switch sides after all reps are done. 3 x 5 reps each side
Circuit 2
A. Dumbbell Bentover Row
Stand with feet hip-width apart, holding two moderate-to-heavy dumbbells in front of thighs, palms facing you. Push hips back and hinge torso forward so it’s nearly parallel to floor, soft bend in knees. Dumbbells should be near shins. Drive elbows back to row weights toward ribs. Pause, then slowly lower down for 3 to 5 seconds. 3 x 4-5 reps
B. Incline Dumbbell Chest Press with Legs Raised
Set an adjustable bench to a 30- to 45-degree angle and lie back with dumbbells in either hand. Engage core and lift legs off floor, flexing feet. Press weights overhead, palms in. Slowly lower to 90 degrees, staying tight and compact. Pause, then drive weights up directly over chest. 3 x 4-5 reps
Circuit 3
A. Dumbbell Bulgarian Squat
Stand lunge-length in front of a flat bench, holding heavy dumbbells in each hand by your sides, palms facing in. Rest the ball on top (shoe’s laces) of your right foot behind you on the bench. Slowly lower your body until your front thigh is parallel to the floor. Pause, then drive through your heel to stand. Switch sides after all reps are complete. 2 x 3-4 reps each side
B. Single-leg Romanian Deadlift
Stand with feet hip-width apart holding dumbbells or kettlebells. Drive right leg up, foot flexed, knee aligned with hip, making a 90-degree angle. Hinge at hips as you slowly lever your torso toward floor, lowering weights and driving right leg back for counterbalance. Hold, then squeeze glutes to reverse. 2 x 3-4 reps each side
Circuit 4
A. Pullup
Hang from a pullup bar using an overhand grip with legs extended and feet flexed. Engage lats and draw shoulders down your back, then pull yourself up until chin is higher than hands. Pause at the top, then slowly lower. Pause at bottom, then reset before your next rep. 2-3 x 4-5 reps
B. Kneeling Overhead Barbell Press
Hold a bar with moderate-to-heavy load at shoulder level with forearms perpendicular to floor. Kneel at end of bench with feet flexed to grip edge for support. Inhale, engage your core and glutes, then press the bar overhead, pushing your head forward so it passes your face, exhaling at the top.
Slowly lower until elbows are at 90 degrees, then hold to maintain tension. Begin your next rep from here. 2-3 x 4-5 reps
Circuit 5
A. Dumbbell Pushup
Place hands on dumbbells (this provides greater range of motion) at shoulder width and feet wider than shoulder width with just toes touching the ground. Keep head neutral and hips high to increase tension on core, chest and tris and reduce stress on spine. Slowly lower to the floor. Stop
once elbows hit 90 degrees, pause, then push up to start. 1-2 x 6-8 reps
B. Biceps Curl
Stand with feet hip-width apart with moderate-to-heavy dumbbells in each hand hanging by sides. Engage biceps to curl the weights up, keeping upper arms still. Pause at the top, then lower slowly. Don’t let arms drop all the way down to keep greater time under tension on biceps. 1-2 x 6-8 reps
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