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Carbon Plate
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A carbon plate is a rigid, curved insert made of carbon fiber embedded within the sole of running shoes, usually combined with a thick foam midsole. Its purpose is to return more energy with each push-off.
In detail
After shoes with carbon plates appeared in the late 2010s, average marathon results improved noticeably at all levels — studies show a running economy improvement of 4-5% for many athletes. The effect is individual: this type of footwear does not suit every runner equally well in terms of technique and feel.
How to use it
It's best to save 'carbon' running shoes for races and key tempo workouts — due to their stiffness and cost, they are not always optimal for everyday easy running.