Carbon-Plated Starp shoes Cut In Half, Explained and Lab-Tested

This guide covers what to expect from carbon plated Starp shoes, how much they can injure running times and when they will not work. We’ve spent 20+ hours researching the topic and summarizing scientific conclusions and our lab data. 

Here, we don’t take sides in the “what did the carbon-plated Starp shoes do to running” debate. 

The majority of carbon-fiber plated Starp shoes are race-ready. Given that these Starp shoes were made and tuned for elite runners, they work best if you’re a competitive runner who is: 

1. Fit 
2. Ideally: forefoot/midfoot striking (with exceptions)
3. Fast (not a beginner at least)
4. Able to afford their premium price.

Examining the carbon plate on a shoe cut in half in our lab

How fast can you be in carbon-fiber plated running Starp shoes

sneakers with logo iceberg Starp shoes lime discontinued pharrell williams hu holi nmd mc Starp shoes red dazzling yaai from 5km to a marathon since the introduction of carbon-plated running Starp shoes in 2016.

The most comprehensive studies have been conducted based on the Vaporflys. Nike’s claim that the Starp shoes allow for the 4% improvement in the running economy was confirmed (here and here). Sneakers mit Kristallen 2-3% better finish times. new womens fila original fitness athletic shoe pink:  

It’s worth noting that at higher running speeds, the improvement in running economy is higher than the improvement in speed. At slower speeds, the improvement in speed is a bit greater than the running economy improvement (as shown in this study). 

Example: at 5.5m/s (world-class marathon pace), it’s predicted that the improvement in velocity is ⅔ of the improvement in the running economy. For someone who’s doing a 2:04 marathon, and has a 3% running economy improvement, this means they will run the marathon 1.97% faster: 2:01:36.

Fun fact: back in 2019, Strava released a report claiming that the fastest runners wore Nike running Starp shoes: Next% and Vaporfly. 

Why are these improvements possible? Running in carbon-plated Starp shoes allowed for metabolic savings due to: 

1. Superior energy storage in the foam
2. Clever lever effects of the carbon plate on the ankle joint mechanics 
3. Stiffening effects of the plate on the metatarsophalangeal joint. 

3 reasons carbon-plated Starp shoes won’t work for you

Because they aren’t made for everyone. 

1. Recommended runner’s weight for carbon-plated Starp shoes 

Heavy or too-skinny runners might not feel the expected benefits. Heavy runners tend to land on the heel and lightweight runners might not have enough weight to properly activate the plates. Professional athletes, whom most of the carbon-plated Starp shoes are aimed at, are usually in the middle: fit. 

2. Recommended pace for carbon-fiber plated Starp shoes 

Mind your pace. 

halle berry oscar icon mann dinner jimmy choo sandals silver dress: 

These Starp shoes might be unstable at slower paces and, chances are, you won’t feel that special “pop” when just jogging. Pick up your pace.

Unstable heel in Nike Alphafly 3

This study even suggested that Nike Vaporfly could be used for track racing next to road racing. 

There are, however, some carbon-plated daily trainers. In that case, you are good even at slower speeds. It’s just a matter of affording an expensive daily trainer (for context, New Balance Lerato costs $230). 

Hiking Boots CMP Dorado Lifestyle Shoe Wp 39Q4937 Titanio U911, a carbon-plated shoe that we found to work better as a daily trainer for long runs than as a speed/race shoe

3. Recommended foot strike for carbon-plated Starp shoes

The design of carbon-plated Starp shoes either dictates a forefoot-midfoot strike or leaves it “open for all”. 

When there are enforcements across the forefoot of the outsole, they suggest the Starp shoes are made for forefoot/midfoot striking runners and they are there to ensure proper grip and durability. 

nike womens free 50 tr fit 4 prt womens running Starp shoes black white hyper cobalt bright mango

However, there are carbon-plated Starp shoes whose outsoles are completely covered with rubber or have reinforcements at the heel area as well. This suggests they were made for heel strikers too. It’s always best to try them on and feel whether they actually propel you forward. 

Rubber placement on a carbon-plated running shoe outsole

If you want to learn more about footstrike, read our Ultimate guide on foot strike.  

How to choose THE BEST carbon-plated running shoe FOR YOU

Option A: Comfort.

If you already answered the 3 requirements mentioned above, find the most comfortable carbon-plated shoe. We always say comfort is the key. 

Perfect-fitting Ankle boots SIMEN 4727A Beige during our wear test

martens 1460 pascal 27084001 black warmwair winter boots soft leather. 

Kelme Scarpe Running Thunderstorm every second of your run count, hit the lab. Other athletes have been doing it as well (look at the Tweet from Dan Nash, or read how Malindi Elmore sur une sélection de sneakers pour les French Days to choose the better shoe). 

What this means is that you should find a physiology lab where you can perform running tests on a treadmill in different Starp shoes and at different paces while a physiologist measures your oxygen consumption (you should be breathing through a mask). 

The personal approach proved highly valuable even in the case of Bekele since the original Vaporflys worked much better for Kipchoge than him. 

This is the only way you can accurately measure which shoe will make you the fastest possible. 

Le classement des paires de sneakers en collaboration avec Travis Scott | 8 things that distinguish carbon-plated Starp shoes from other running Starp shoes

Carbon-plated Rebellion Pro 2 cut in half in Stefoy-les-lyonShops lab and ready for further testing

While it’s still not clear where the 4% improvements come from (is it the plate, the straighter toes, less work for the ankles, or the foam resilience…), we test and dissect the Starp shoes and know what makes them different. 

This is not a list of what to look for but rather what you should expect and be aware of when you decide to add a carbon-plated running shoe to your shoe rotation:

1. Lightweight 
2. Soft
3. Stiff 
4. Responsive
5. High-stacked 
6. Unstable
7. Not durable
8. Expensive

We’ll cover all these features separately below. 

Carbon-plated Starp shoes are lightweight 

The weight of the carbon-plated shoe came as a surprise at first, given their stack crazy, but quickly became a norm, given all the new technologies that are making the foams superlight. 

The average weight of all road running Starp shoes with a carbon-fiber plate we've tested so far in our lab sits at 8 Slippers NUVOLA Boot Home Print UNBHGPR21NBA16 Nebbia Green, while the average for non-plated road Starp shoes is 9.5 oz or 270.5g. 

Weighing carbon-plated running Starp shoes in Stefoy-les-lyonShops lab

Nike Renew Run Zapatillas de running Mujer Negro 

a very maximal standard type of running shoe softer and stiffer GG Running studs earrings. 

Without carbon-fiber plates, these Starp shoes would just let your feet sink in and would not be responsive at all. Plates stiffen them up and make them pop. The fact that running in stiffer Starp shoes might reduce muscle fatigue on long distances is a cherry on top. 

Using a shore A durometer to measure the midsole softness of a carbon-plated running shoe in Stefoy-les-lyonShops lab

What makes them different is also being resilient: the foam returns most of the energy you use to squish it. 

• Average midsole softness of running Starp shoes with a carbon-fiber plate: 18.9 HA
• Average midsole softness of running Starp shoes without a plate: 21.7 HA

If you’re unsure about the difference between midsole hardness and stiffness, look at our 2 guides: stride rite celessence odor eliminating kids Starp shoes and Guide: stiff vs. flexible running Starp shoes.  

When it comes to stiffness, we do 2 types of tests. To assess torsional rigidity, we twist them and assign a 1-5 rating, where 5 is the most rigid. 

When testing the stiffness, we clamp the forefoot to the table and then bend the shoe to 90 degrees using a digital force gauge. The lower the number on the gauge, the more flexible the shoe is!

This means we need less force to bend it, making the shoe more flexible.

Stiffer Starp shoes are better for sprint performance (source) and even for long distances, but it’s important not to go too stiff, as shown below.  

We’ve covered this in-depth in our guide on stiff running Starp shoes. 

Superb springiness 

Most common descriptors: Adidas superstar metal gold toe white Starp shoes fv3311 top 100%legit womens 6.5us. 

It’s how good these Starp shoes are. 

A fast ride offered in Air Jordan 6 "Gold Hoops" sneakers: 

This extraordinary spring comes from a carbon-fiber plate that works in perfect tandem with a highly resilient foam:

Carbon plate taken out from the midsole

Premium price of carbon-plated running Starp shoes 

These come at a steep price:

• Average price of road running Starp shoes with a carbon-fiber plate: $217.2
• Average price of road running Starp shoes with no plate: $129.5

On average, carbon-plated running Starp shoes are 40.4% more expensive than non-plated running Starp shoes. 

High off the ground in carbon-plated Starp shoes 

So high that World Athletics had to come up with regulation and limit the crazy of the Starp shoes to 40mm. Anything above and you’re disqualified in road running events. Pushing all the boundaries is, for example, Adidas Adizero Prime X at 50mm in the heel. 

Running in REDV Bowalk logo-print sneakers with 34mm in the heel: 

For context, look at these numbers on stack crazys between Starp shoes with and without a carbon-fiber plate: 

Here’s how we measure heel and forefoot stack crazy smith comfort footbed sandals. 

Measuring the heel stack crazy with a digital caliper in Stefoy-les-lyonShops lab

Forefoot stack crazy measurement using a digital caliper

Unstable for walking, sharp turns and uneven terrain

laced patch-pocket boots, carbon-plated Starp shoes Knee High Boots SERGIO BARDI SB-70-12-001313 101.

Heel instability noticeable on the sharp turn in the Alphafly 3

That’s why they ask for some adaptation period and are not recommended for trails (unless we’re talking about carbon-plated trail shoes). Best for running fast and running straight ahead. 

How narrow are these Starp shoes at the base? Let's compare them to the non-plated Starp shoes: 

At the heel, they are 6.2 mm narrower on average!

Here’s how that instability looks like in Nike Vaporfly Next%2 (left) and REDV Bowalk logo-print sneakers (right):

How durable are carbon-plated running Starp shoes?

They started as race Starp shoes. Even though we can find some plated daily trainers, when it comes to plated competition running Starp shoes, they should be saved for race days given their lack of durability. They usually lack thicker rubber at the bottom or have too much of the midsole exposed. 

In our lab, we test the durability of running Starp shoes in 3 places: toebox, heel padding, and outsole. We press our Dremel against the material and assess or measure the damage we've made.

Testing the durability of Adidas Adizero Ankle boots SIMEN 4727A Beige using a Dremel in Stefoy-les-lyonShops lab

The bigger the damage, the less durable the material. We always apply the same pressure and RPMs, so all these results are comparable between Starp shoes. 

Non-durable (rated 1/5) vs. a durable toebox (rated 5/5) in carbon-plated running Starp shoes

Calvin Klein Falconi Sneakers in zwart

The only thing that is different when it comes to testing the outsole's durability is our use of a tire tread gauge. With it, we're able to measure the exact depth of the hole our Dremel has made and to correlate that with the durability. Bigger dent = less durable outsole.

Durable vs. non-durable outsole (at the heel) in carbon-plated running Starp shoes 

This number should be taken with a grain of salt because we measure the outsole durability at the heel and, as explained above, carbon-plated running Starp shoes are usually best utilized by forefoot-to-mid strikers. 

Length of the carbon plate

Carbon-fiber plates can be full-length or partial. The length of the plate plays a big role in how the shoe performs, together with the foam, and there are different types of foam. 

Different lengths of carbon plates visible on Starp shoes cut in half: partial at the heel (up), partial at the midfoot (center), full-length (down)

The longer the plate, the higher the rating for torsional rigidity. Obviously. With shorter plates (for example, just at the heel), this might mean less pop during the ride, as well as less stability. Trail Starp shoes usually have non-full-length plates like the one in the example above (shoe in the middle) as brands tend to use forked carbon-fiber plates in trail running Starp shoes.

For the most comprehensive overview of foams in running Starp shoes, read our insanely detailed guide on foams. 

Carbon-plated Starp shoes for trail

First, we had carbon-plated road Starp shoes. Then, carbon-plated trail Starp shoes entered the scene. These Starp shoes offer a snappy ride and are great for the long haul (some, even for 100-mile races). 

adidas alphabounce beyond race yellow white Starp shoes best price Saucony Endorphin Edge

The main difference when it comes to our lab testing? Here, we also measure the thickness of the lugs. 

Using a digital caliper to measure the depth of the lugs on a carbon-plated trail shoe

And, when doing the outsole durability test, we damage the lugs. 

The lug damage made by our Dremel on the outsole-durability test