Loving the great outdoors and trekking through all sorts of landscapes over the years has taught me a lot about what makes a trail shoe work well.
In this guide, we’ll explore the benefits and drawbacks of rock plates, their materials and sizes, and how they impact your trail running experience.
Whether you’re a seasoned runner or a newcomer, this article will help you make informed choices about your trail running footwear.
Quick Summary
- A rock plate in trail running shoes is a protective insert in the midsole, shielding feet from stones and uneven terrain.
- Shoes equipped with rock plates offer enhanced protection against rocks, boast a more durable build, and provide greater stability on difficult terrain.
- On the flip side, such shoes may have downsides including diminished flexibility, added weight, possible issues with foot positioning, and generally higher costs.
| Best Situations for Using a Rock Plate | Situations to Avoid Using a Rock Plate |
|---|---|
| Rocky Trails: Ideal for trails with lots of debris and sharp edges, where a rock plate can prevent foot injuries from abrasions. | Road Running: Unnecessary on roads due to the stable, predictable surface and lower risk of debris. A rock plate could cause discomfort on hard surfaces. |
| Technical Trails: Beneficial on trails with challenging features like steep climbs, descents, and uneven paths, as they offer stability and reduce the risk of ankle and foot injuries. | Desert Running: Not recommended for long stretches of slick rock and sand, as the hard plate can lead to foot discomfort on these hard surfaces. |
| Steep Trails: Useful on steep inclines and declines, where less flexibility in the shoe helps protect the plantar and Achilles from strain. | Minimalist Running: If you’re embracing minimalist running, avoiding rock plates aligns with this philosophy, as they limit natural foot movements and muscle development. |
| Wet Trails: Helpful on muddy or snowy trails, where uneven steps and sliding are common. The stability from a rock plate can reduce unwanted movements. | Technical Sections in Desert Races: Requires careful consideration of the course and time spent on different terrains before deciding on footwear. |
What is a Rock Plate?
A rock plate is a hardened insert within the midsole of a trail running shoe. Its primary function is to protect the foot from sharp stones and uneven terrain commonly found on rugged trails by providing a shield between your feet and the ground.
In our experience, a rock plate in trail running shoes can be a game changer, especially when you primarily run on rough terrain.
It doesn’t just prevent painful poking or bruising from rocks but also adds stability, making your run more comfortable and safe.
However, it’s not all pros. Some hikers find rock-plate shoes heavier and less flexible than road running shoes, which might affect their performance.
Ultimately, the decision is yours. If you spend a lot of time running on rugged trails or are prone to foot injuries, a rock plate could be a worthwhile addition to your trail running shoes.
What Does a Rock Plate Do?
A rock plate in trail shoes brings three essential benefits to your trail running experience. Let’s delve into these advantages.
Protects You Against Rocks and Debris
It’s no secret that trail running involves encountering various terrains – from wet trails to rocky terrains and everything in between.
In fact, 80% of trail runners experience foot injuries due to rocks and other debris on the trail, as per this study.
This is where a rock plate in trail running shoes comes in handy. It serves as a shield, protecting your feet from sharp stones that you might step on during your run.
Consider this: you’re running down a rugged trail, your heart’s pumping, and suddenly, you feel a sharp stone underfoot.
With a rock plate, you wouldn’t need to worry about injuring your feet. This additional layer of shielding lets you focus on your pace and distance, not on where you’re stepping.
Increases the Trail Running Shoe Lifespan
Our practical testing showed that trail shoes with rock plates have a longer lifespan compared to those without. The rock plate’s ability to spread the impact of sharp objects across a wider area lessens the sole’s wear and tear.
Therefore, choosing trail running shoes with a rock plate is not only a safety choice but also a wise financial decision.
Improves the Stability When Tackling Technical Terrain
A report analyzing recreational injuries in Washington State’s Mount Rainier National Park and Olympic National Park identified the most common injuries as sprains, strains, and soft tissue injuries (28%), fractures or dislocations (26%), and lacerations (15%).
Many of these injuries were linked to insufficient equipment.
Shoes equipped with a rock plate enhance stability on difficult terrains. The plate’s solid underfoot protection adds rigidity and stability to the shoe, boosting confidence when navigating technical trails.
Does a Rock Plate Have Any Disadvantages?
Trail running shoes with a rock-plate offer good protection but also come with downsides.
Knowing these downsides helps you decide better when buying trail shoes. Now, let’s look at these issues.
It Lacks Flexibility
Rock plates, often made of hard plastic or carbon, make the shoe feel stiffer, impacting its flexibility and the foot’s natural movement.
A study by the American Orthopedic Society for Sports Medicine found that less flexible shoes might cause discomfort for runners over 71.4 kg, particularly over longer distances.
Increases Weight
Incorporating a rock plate increases the shoe’s weight. Although the added weight is usually minimal, it can be significant for long-distance runners.
Research from the University of Colorado’s Locomotion Laboratory showed that an increase of 100 grams in shoe weight can raise metabolic rate by 1%.
Awkward Foot Positioning
One thing we noticed during our testing is that the use of a rock plate results in a higher stack height, which alters your foot’s positioning relative to the ground. This can lead to instability or an increased risk of ankle injuries, particularly on uneven or slippery surfaces.
Higher Price
When it comes to quality trail running shoes, those fitted with plates generally come at a higher price. The reason? The extra material and technology involved in designing a trail runner with added shielding for your feet quickly show in the final price.
What Common Materials Are Used in Rock Plates?
The composition of a rock plate varies, but it is generally made of:
- TPU (Thermoplastic Polyurethane): TPU is a flexible, resilient plastic used for its high durability and impact shielding.
- Carbon Fiber: Another common material, carbon fiber offers less flexibility but superior resistance in the long run.
- Nylon: Lightweight and flexible, nylon is often used in minimalist shoes designed for less technical terrains.
What’s the Size of a Rock Plate?
Rock plates are thin, firm pieces of material, which, from our measurements, are typically not more than 1-2mm thick.
It’s important to note that the size of the rock plate might add weight to the shoe. However, this is a small trade-off for the improved durability and shielding from obstacles they offer.
How to Identify Shoes with Rock Plates?
You can easily figure out if your trail running shoes have built-in rock plates.
- Shape: Rock-plate running shoes are generally thicker compared to road running shoes due to the inclusion of a hard plastic or carbon fiber plate. However, this added thickness doesn’t compromise comfort; rather, it enhances stability and support, reducing the risk of injury.
- Thread: Don’t overlook the shoe’s tread pattern. Trail shoes are equipped with a sticky rubber outsole featuring a deeper tread for enhanced traction on surfaces like dirt, gravel, and even snow. This distinctive outsole differs from that of road running shoes, which typically have a more uniform and less aggressive tread pattern suited for pavement or asphalt.
Salomon, Brooks, and Saucony are renowned in the trail running community for their rock plate-equipped models. However, it’s essential to recognize that not all trail shoes feature rock plates; some prioritize a softer, more responsive midsole, ideal for speed on less rocky paths.
References:
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10002259/
- https://www.wemjournal.org/article/S1080-6032(05)70395-1/pdf
- https://journals.sagepub.com/doi/10.1177/0363546516682497
- https://journals.lww.com/acsm-msse/fulltext/2016/11000/altered_running_economy_directly_translates_to.13.aspx
