When stepping into a running store, it is not uncommon to see dozens, if not hundreds, of different running shoes. These different options can vary widely in appearance and functionality, including the amount of arch support, toe box width, differences in shoe height from front to back, and the grip of the soles.
One feature that has been debated over the past few decades is the amount of cushioning required in running shoes. Given that a runner’s lower extremities are subjected to forces many times greater than his or her body weight with each step, it would seem that a more cushioned running shoe would be an effective choice. A closer look at the subject, however, reveals a different story.
If you ask most people, I bet they would describe cushioned running shoes as more of a soft, thick-soled shoe cushion. While this is true, it does not tell the whole story. Cushioning varies from runner to runner. What one runner may perceive as excellent cushioning, another may not. This is primarily due to the runner’s weight, as a heavier runner will compress the foam more than a lighter runner.
The cushioning of a running shoe is determined by two factors: the stiffness of the foam on the sole, called the durometer (which can be measured with a tool), and the amount of foam between the foot and the ground (measured by the height of the sole).
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Consider The Running Surface
The outsole of a running shoe is where the rubber makes contact with the road. Various rubber and foam materials are often strategically placed to increase durability or to increase resilience and flexibility. The materials should provide grip and durability without adding excessive weight or stiffness, and the footprint shape should fit your foot and provide the desired level of stability underfoot.
Midsole Shape
Many shoes have flex grooves under the ball of the thumb to allow the shoe to bend as the foot bends. They also have a raised toe, called a toe spring, and a midsole cut in a rocker shape to allow the foot to roll in a stride. Slight differences in placement and angle change the mechanics and feel, as well as the degree of flex best suited for a stride that varies with speed. Rocker midsoles tend to have a more aggressive toe spring to encourage a quick forward roll when walking. Look for a shoe that bends or rolls with the movement of your foot, i.e., one that moves at the speed you use.
This has led to the recommendation of three types of running shoes (cushion, stability, and motion control) based on the characteristics of the runner’s foot.
- Cushion running shoes with less midsole material and a curved design were developed for runners with high arches and stiff feet.
- Stable running shoes with slightly more midsole material and a linear design were developed for runners with a more neutral foot type.
- Motion Control, a running shoe with more midsole material and a very linear design was developed for runners with low arches and soft feet.
Heel And Forefoot Cushioning
Heel cushioning is a midsole material designed to minimize heel impact. In addition to using a variety of cushioning materials, some shoes have a soft “crash pad” on the outside edge of the foot or a rounded area on the outside of the heel to soften landings. Since the body is responsible for most of the cushioning of the joints, and studies have shown that wearing shoes with more cushioning makes landings harder, heel cushioning is largely a matter of feeling comfortable or not. You will probably be looking for a balance of cushioning, stability, and ground feel. Pay attention when trying on the shoes to see if they hit where you think they will and if they fit smoothly into your stride.
Forefoot cushioning is designed to reduce the impact of the greatest forces in the stride that occur on the forefoot during loading and pushing. While the body mechanics are responsible for the cushioning from the ankle up, the forefoot cushioning protects the foot structure. The new “Energy Return” materials and design are expected to both protect and propel the foot. Focusing on the responsiveness of the shoe, we will explore the balance between the comfort of the cushion and the firmness of the launch pad.
Heel & Toe Drop
Heel drop is the difference in height between the heel and the ball of the thumb when standing in shoes. Experts disagree on the importance of drop (remember Vibrams?), but they all agree that a change in drop changes the forces on the foot and leg, which in turn changes the stride length. Choose shoes that are comfortable for your entire stride, from landing to toe-off, and that put less stress on the weaker parts of your feet. Shoes without a drop, such as Altra, have the heel and toe at the same distance from the ground.
Benefits of Cushioned Running Shoes
Although we have listed reasons why cushioned shoes are harmful, some degree of cushioning can be beneficial. This article would not be complete without a discussion of the effects of cushioning.
While heavy shoes with high cushioning can increase running economy, some degree of cushioning can actually reduce the energy expenditure associated with running.
In fact, running barefoot or in very small shoes may require more muscle strength to stabilize the foot; some EVA cushioning can increase running economy by reducing the need for lower leg muscles to stabilize the foot without significantly increasing shoe weight.
Midsole cushioning is also necessary to prevent damage to certain structures of the foot from repeated trauma. The fat pads under the forefoot and heel are particularly vulnerable, as they serve as the primary shock absorbers of the foot.
It has been shown that running in shoes with some cushioning can significantly reduce the deformation of the fat pad and preserve the longevity of this important tissue.
While it seems intuitive that shoes with too much cushioning are good for you, it has not been proven that thick soles reduce the incidence of injury. It is more likely that the opposite is true, as discussed in this article.
FAQs
Are cushioned shoes better for running?
Contrary to popular belief, researchers at the Spaulding National Running Center have determined that cushioned shoes do not result in lower impact levels than traditional running shoes. The opposite is true, they found.
What type of cushioning is best for running?
For long-distance runs or multi-day races, a softer foam with a thicker underfoot may be more comfortable. However, super-soft cushioning is not for everyone. Some people don’t like the crushing sensation. Moderate cushioning. A moderately cushioned shoe strikes a balance between soft comfort and little to no cushioning.
Are our soft foam shoes suitable for running?
The polyurethane material that memory foam shoes are made of is very dense and not very breathable. This may be bad news for runners, as it does not keep them warm during a run.
What is responsive cushioning in running shoes?
Reactive cushioning refers to shoes that are designed to feel like they are responding to the ground and returning energy, rather than feeling like they are dead underfoot.
Conclusion
Now that you know what you are looking for Best Cushioned Running Shoes, it is time to go buy a pair. So we’ve compiled a list of the best shoes for all types of runners and preferences. Whether you want a lot of cushioning, the maximum ground feels, or somewhere in between, we have a shoe for you below.
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