ASKING THE QUESTION
C o l u m n
Plated running shoes have been found to provide around 4 % improvement in running times
2 Resisting the Torque The entire concept of the plate is that runners should land on the ‘ peak ’ of the curvature of the shoe , which is generally under the ‘ ball of the foot .’ However , many runners – particularly recreational runners – have for years been landing ( or encouraged to land ) on their heels and roll and twist the foot forward . Not only is this inefficient , and a braking mechanism to good style , but it can negate the vast majority of benefits in stride length and improved efficiency in plated shoe design .
A heel landing will be on the outside of the heel , then pronating to the inside as the foot rolls forward , and then again twisting ( a torque ) as it crosses into a supination toward the big toe for final push off . While there is some flexibility in traditional shoes to allow this , the plated shoes have limited flex , and so can overload muscles and soft tissue that would normally not be stressed in the same way . Then again , if one lands correctly in a plated shoe the first contact point would be either exactly on the highest point of curvature or just immediately behind that point , so that momentum would carry the runner into immediate toe-off . In this way there will never be concerns of pronation , as even in the worst situation , the heel will simply ‘ kiss ’ the ground lightly . Ideally , the heel will never even touch the ground .
3 Mechanics Matter A key attribute to the efficient use of plated shoes is an engaged core , a slight forward lean , and the mobility to allow a long drive backward with a high kick and knee-lift . It becomes obvious then that a shoe whose design suits the mechanics and hip mobility of an elite 23-year-old runner , would not necessarily be suitable for the shorter , less mobile hips of a 50-year-old . That ’ s why , for example , Chinese manufacturer X-tep decided in 2020 to design two to four versions of their plated shoes , with varying curvature and plate designs to match the differing mechanics of recreational and older runners .
Although these plans lost momentum during COVID , X-tep and others , such as Anta , have evolved this thinking to offer shoes that more closely meet the need of the recreational market , while also producing specialist shoes for elite athletes . There are models designed for short and long drive-lengths , as well as others for high and low cadence , with the location of the point of curvature being different . And keep in mind that China has a population of 1.46 billion , so even if only 10 % are interested in fitness , it still means a massive market split between the six to eight major suppliers .
Although many international shoe brands are made in China , most of the major western producers appear behind on this thinking and continue to sell models to the recreational market that replicate those that the elite are seen to wear . This is one reason that slower or older runners will often find the models difficult to run in … because their biomechanics , strength and mobility are vastly different to the elite .
Interestingly , the major Chinese brands are now moving into the Kenyan , Ethiopian , Ugandan and other elite markets . This is not just a means of expanding their sales market , but also a way to ensure that elite African athletes are seen to be wearing the Chinese brands when winning major European or North American events . This , in turn , creates increased confidence in their product back in China , and hence boosts sales .
The Bottom Line
There can be absolutely no doubt that the use of plated shoes has brought a massive increase in performances for elite athletes , but keep in mind that these are people who train ( and recover ) full-time , and have access to a diverse range of shoes , training environments and techniques . So , while they race in plated shoes , they have many complimentary aspects to compensate for the negatives that would come with constant use of these shoes . By comparison many recreational runners are restricted in terms of the variety of shoe types they use , and many of the available shoes are designed for elite biomechanics , not recreational .
Constant use of plated shoes is not recommended , and should be carefully selected to ensure the landing and drive from the shoe matches the runner ’ s mobility and style characteristics . Therefore , try to compliment the plated racing shoe with a far more flexible , more cushioned non-plated ‘ traditional shoe ’ for long runs . And embrace those DOMS after hard , long or downhill sessions , as these are indicators of strength work that delivers improvement with correct recovery . If the plated shoes are kept for racing and tempo sessions , their true benefit will deliver the improved performances .
Furthermore , alternating and training with different shoes will ensure the entire foot , lower leg and hip regions will be activated by the different models , and this will also reduce the risk of injury . Although this requires an investment in two to three pairs of shoes at a time , it also means that each shoe will have a longer lifespan than normal , as it will gain recovery between sessions , and that means greater return on initial investment .
Nike led the way with plated technology at first , but most brands have now caught up
About the Author
Norrie represented Scotland and Great Britain in numerous ultra-distance events , then represented South Africa in triathlon . He is a World Athleticsaccredited coach and course measurer , and has been appointed by World Athletics as Technical Delegate to a number of the world ’ s leading Label events in Africa , Asia and the Middle East . He counts 20 Comrades Marathon medals amongst his more than 150 ultra-marathon medals , as well as multiple wins at distances from 100km to 1000km . You can read more from him at www . coachnorrie . co . za .
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