Best Running Shoes (2024): Asics, Hoka, Nike, On Running

Rocker? The last one? Drop? What do these terms mean? Here’s a quick rundown of some common running terms you may encounter, both in this piece and on the roads and trails.

Midsole Rocker: Many shoes now feature a rocker where the midsole goes down to the toe, heel, or both. Rockers encourage a smooth rolling motion for more efficient transitions from strike to toe-off, and can help improve your running economy and comfort.

Carbon/nylon plates: In recent years, we have seen more and more brands add plates to his shoes. The main role of a plate is to add stiffness, control and spring to the soft, light and bouncy foam of a shoe. Each brand uses different designs, from spoon-shaped or long plates to winged plates. U Adidas Adizero Adios Pro ($250)for example, having what Adidas calls Energy Rods 2.0, with a series of carbon rods under each toe in an attempt to create a more flexible and natural ride. Plates are most typically used in faster running shoes or fast training shoes, but they have also appeared in shoes designed for daily mile cruising and trail running.

Energy return: The amount of rebound or spring that comes back from the midsole from each foot. The more energy returned, the bouncier the ride. Faster shoes shoot for a higher energy return, but this can come at the cost of stability.

Stack height: This is the thickness of the midsole, measured from the ground to the foot. You have two measurements, one in the heel and one in the front. Higher stack heights generally provide increased cushioning and shock absorption, while lower stack heights retain better ground feel and stability. This is also related to…

Drop: Also called drop or offset from heel to toe, this is the difference between the height of the heel and the forefoot. Drops vary from 0 to 12 millimeters, with most shoes in the range of 6 to 10 millimeters. Higher shoes change the impact to the heel, offering more cushioning for the heels. Lower drop shoes promote a midfoot or forefoot strike, and tend to put more pressure on the calf muscles. But be aware – and yes, I appreciate that it all sounds a bit complicated – the rockers can also change the impact of the drop.

Overpronation: When you overpronate, the foot rolls excessively inward during running, putting extra stress on the arch and inner foot. If you are new to running, go to a running specialist and ask for an evaluation on a treadmill. They can see if you are over- or underpronating, or running neutrally.

Underpronation: Sometimes called supination, the foot of an underpronator rolls outward. This can reduce shock absorption and put more strain on the body.

Stability: Stability shoes offer more support to under- or overpronators. Features such as lower stack height, firmer midsoles, medial posts, or guide rails align the foot, which helps to distribute the impact more evenly and reduce tension.