Cutting through the Running Shoe BS - Carbon vs Nylon Plates, Heel Drop, and What All the Jargon Means

There are more running shoe brands and models than ever - and all the jargon can feel confusing. In this episode, we help you navigate what features of a running shoe actually matter - and what’s just good marketing. You’ll learn about supershoes vs supertrainers, why heel to toe drop matters, what the different foams do, and more.

Thank you to our sponsors:

✨ Amazfit: User-friendly simple running watches with advanced features, at an affordable price point. Use link http://bit.ly/4nai73H for 10% off your purchase.

✨Title Nine: Comfortable sports bras that actually fit, from a women-owned company. Use code RUNTOTHEFINISH for free shipping at https://runtothefinish.com/title-nine/

✨Join us on Patreon.com/treadlightlyrunning or subscribe on Apple Podcasts for special subscriber-only content!

In this episode, you’ll learn:

✅ The difference between carbon and nylon plated shoes

✅ Why you shouldn’t train in supershoes all the time

✅ How to safely introduce carbon plated shoes

✅ The pros and cons of high stack height shoes

✅ The most important features to consider when buying new running shoes

✅ Understanding PEBA, TPU, and EVA foams

✅ Do you need a running shoe rotation?

If you enjoyed this episode, you may also like:

🎧 What Running Economy Really Means for Your Performance (31 Oct 2025)

🎧 Running Gear: What’s Overhyped vs Worth the Price (23 Aug 2024)

🎧 Do You Need Stability Shoes? (31 May 2024)

References

🔬PMID: 40059889

🔬PMID: 24286345

🔬PMID: 33982594

🔬PMID: 41207296

Tread Lightly Running is hosted and researched by Amanda Brooks and Laura Norris, MSc. Production, show notes, and graphics by Laura Norris.

Let’s stay connected:

➡️ Tread Lightly Running Podcast on Instagram: https://www.instagram.com/treadlightlyrunning/

➡️ Laura Norris Running on Instagram: https://www.instagram.com/lauranorrisrunning/

➡️ Subscribe for weekly evidence-based newsletters, straight to your inbox, on https://lauranorrisrunning.substack.com/

➡️ Run to the Finish on Instagram: https://www.instagram.com/runtothefinish/?hl=en

➡️ Thousands of running gear reviews and training guides: https://runtothefinish.com/