A running shoe is a running shoe, isn´t? Runners have a tendency to mention a lot of words and concepts when they talk about running shoes. Both in terms of defining and categorizing the individual running shoe compared to other running shoes.
But what do all these words actually mean? What is meant by heel drop, return energy and padding, etc.. We´re following up on this in this little guide where you can become an expert on running shoes in 5 min. Thanks to this guide, you can quickly learn more about what we are talking about when we mention the details, the construction and characteristics of a running shoe.
Specifications - of a running shoe:
- Heel drop: The heel drop describes the difference between the height of the heel and the forefoot inside the shoe, however, the outsole isn´t included in the heel drop. The heel drop is typically indicated in millimeter. Most running shoes have a heel drop between 0 mm and 13 mm, where 0-4 mm is defined as a "low heel drop" and 9-13 mm as a "high heel drop".
- Stack height: Stack height describes the height from the outsole to the inner sole where the foot hits the shoe inside. So, stack height indicates how much material you will find between your foot and the surface.
- Pronation/stability running shoe: Pronation and stabilty are two words with the same meaning when it comes to running shoes. Common for the stability running shoes is that they have some kind of supportive construction on the inside of the running shoe which provides more stability in the arch. The amount of stability varies from brand to brand and model to model. Stability running shoes is for flat-footed runners who typically "fall inwards" both on ankles and knees during walking and running.
- Neutral running shoe: Unlike a stability running shoe, there is extra stability/support in the arch (or on the inside of the foot) in neutral running shoes. I.e. neutral running shoes are for runners, where the ankle joint is kept straight during the landing - and doesn´t fall inward or outward. Most runners need a neutral running shoe.
(The image shows New Balance Fresh Foam More V3 and the outsole of ADIDAS Adizero Boston 10)
Construction of a running shoe
- Padding: Padding is used to describe the amount of fabric/softness in fx. the heel cap, the tongue, etc.. Typically high-mileage training shoes have more padding for increased comfort as opposed to racers where the padding is minimal to save weight.
- Tongue: The tongue is the small flap that sits across the wrist. THe primary function of the tongue is to protect the foot from the pressure of the laces.
- Heel cap: The heel cap describes the back of a running shoe which grips the heel. A heel cap can be soft or solid, low or high, which typically depends on what kind of runs the shoe is designed for. Generally a soft and low heel cap allows the foot to work freely and usually you may find it on a racer while a solid and higher heel cap will help to keep the foot in place and stabilize the running experience.
- Insole: The insole refers to the extra - and typically replaceable - sole inside the shoe. The purpose of the insole is to provide increased comfort and partly support depending on the remaining construction and qualities of the shoe.
- Midsole: The midsole is the core of any running shoe - and the part of a running shoe which most runners usually focus on. Its in the midsole that the cushioning and stabilization takes place and its the part of a running shoe which decides the whole running experience. A midsole can be stiff or flexible, solid or soft, with and wihout wedges, etc.. The possibilities in the construction of the midsole can be many. The midsole is also the part where many manufacturers compete to win the award for the best technology of the year in terms of construction and choice of foam. Asics have Gel, ADIDAS have Boost, Nike have ZoomX, Mizuno have Enerzy Foam etc..
- Outsole: The outsole refers to the part of the running shoe which is in contact with the surface. Typically the outsole is produced in a durable rubber compound, however the amount of rubber can vary depending on the type of running shoe. The more rubber you have on the outsole, the more durable it is, i.e. it can last for more miles.
- Grip: Grip refers to how well a running shoe connects with different surfaces, including which kinds of surfaces the shoe is best suited for. The thumb rule is that a more smooth and flat pattern works best on asphalt while a rougher pattern and high lugs are best suited for soft surfaces, like in the woods.
(The image shows ADIDAS Adizero Boston 10 and Nike Air Zoom Pegasus 38)
Running experiences in a running shoe:
- Comfort: Comfort is used to describe the cushioning, softness and fit of a running shoe. The more comfort, the softer and more cushioning the running shoe will typically feel while less comfort can provide a more solid running experience where the cushioning is less and the load consequently higher. Volume shoes are typically characterized through max. comfort while racers have less comfort to save weight.
- Responsiveness: Responsiveness refers to how explosive, fast and high-flying a running shoe will feel. This refers to how fast it reacts in the gait and the roll from the heel to the toe. The more responsive, the faster the running shoe will feel at every gait - and vice versa. Racers are generally more focused around high responsiveness in terms of comfort as speed is essential while volume shoes are the opposite.
- Return energy: Return energy describes how much ”bounce back”, you will find in a running shoe. A running shoe with high return energy gives a lot of the energy which is pressed down into the shoe back to the runner. A running shoe with low return energy doesn´t give as much energy back - and therefore is less efficient. In other words you lose less energy in a shoe with high return energy compared to a running shoe with a low degree of return energy. The best shoes in the market provide over 80% energy return while more traditional running shoes are around 50-60%.
- Cushioning: Cushioning is used to describe how much or less a running reduces the load on your legs. Cushioning is typically defined by the construction of the midsole. Running shoes with high cushioning are more gentle for the body as the load and shocks through the body is severely reduced while running shoes with less cushioning but more responsiveness expose the body to a bigger load.
(The image shows from the front: New Balance Fresh Foam More V3, in the middle: Nike Air Zoom Pegasus 38 and behind: ADIDAS Adizero Boston 10)
Definition of type of running shoe
- Volume running shoe: Volume running shoes refers to running shoes which can be used for daily training. It is running shoes that are characterized by having a much padded upper, high comfort in the midsole, a higher weight and a very durable outsole which can last many miles.
Find our most cushioning running shoes right here
- All-round running shoe: The term ”all-round” is used for versatile running shoes. I.e. these running shoes have a great compromise between comfort and responsiveness as well as a sensible weight which means that they can be used for all types of runs. I.e. both the long and easy-going runs as well as the fast and short runs.
Find our best all-round running shoes right here
- Racer: Racers refer to running shoes where the primary focus is racing. Everything about this running shoe is designed to minimize the weight, provide max. return energy and make you speed. These running shoes are typically not the most durable or protective but they guarantee lost of pace.
Find our best racers right here
(The image shows Nike Air Zoom Pegasus 38)
The running shoe for the type of runner:
- Heel lander: Heel lander refers to the running style where the heel is the part of the foot that first comes into contact with the surface during the landing. The majority of runners are heel landers which means that the heel reaches the surface first and then afterwards the roll to the forefoot and the take-off takes place. The higher a heel drop (6/8-12mm) a running shoe has, the more you will be inclined to landing on your heel.
- Midfoot runner: Midfoot runner refers to the running style, where the runner lands more or less evenly on the entire foot - and thereby makes "a shorter" and more flat roll forward on your forefoot to the take-off.
- Forefoot runner: Forefoot runner refers to the running style where the runner lands on the front 1/3 – 2/3 part of the foot. Running shoes with a lower heel drop (0-6/8mm) are often more suited for forefoot runners as it doesn´t take an equally large angle of the ankle joint to land forward on your foot.
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