What is the cushioning in running shoes and why is it important?

How does cushioning in running shoes work?

The cushioning in running shoes absorbs the force of the foot hitting the ground and then dissipates or returns it, supporting the runner's effort. This means that the impact is not felt directly by the foot. This reduces the risk of injury and excessive strain, and also makes running more enjoyable.

The basic functions of cushioning in running shoes are:

• absorption of shocks and minimising their impact on the runner's body;
• reduction of pressure on the foot when landing. The runner's foot takes up the entire weight when it hits the ground. Spreading this load through the cushioning elements in the shoes protects your health;
• when running on varied terrain, the cushioning makes shocks and bumps less noticeable and protects the feet;
• a soft cushioning layer increases comfort and makes training more enjoyable.

If you once ran as if on clouds, but now feel every bump and the hardness of the asphalt, it means it is time to replace your running shoes – the current ones have lost their shock-absorbing properties. Running without shock absorption means that all the forces present during running will have a stronger effect on your body. As the cushioning wears down, running becomes less and less comfortable and more and more strenuous. The impact of the ground and the body weight are felt and have a negative effect on both your athletic performance and your well-being.

You can easily check if your running shoes still have effective cushioning. Bend the shoe and see how quickly it returns to its original shape. If it does not fully recover, it is time to look for new sports shoes.

Types of cushioning in cross-country ski boots

The technologies used for the cushioning in cross-country ski boots utilise various plastics with specific properties: they are light, elastic and absorb energy perfectly. The combination and positioning of the individual elements is also important. Depending on these factors, different degrees of shock absorption and foot protection are achieved, tailored to the activity, running style and surface.

Most cross-country ski boots use various types of foam padding, which are very light and absorb impact forces well, ensuring a soft and comfortable stride and cushioning small bumps.

Running shoe manufacturers develop various foams, which usually form the inner layer of the sole. These include:

• EVA foam – the oldest, but still frequently used in running shoes and constantly improved thanks to various types of admixtures and new application technologies. It is soft, resistant to deformation and temperature, and present in countless models of running shoes, e.g. in HOKA BONDI X.
• Multi-density foam is used in the On Running Cloudspark asphalt running shoe. In combination with a nylon insert, it stores impact energy and releases it back to the runner, supporting bounce-back elasticity.
• DNA LOFT foam, which is used in the Brooks Ghost 16 shoe, for example. It is used for the midsole and is characterised by a balanced ratio of softness and responsiveness, providing a springy step and shock protection at the same time. It is a combination of traditional EVA foam, rubber and air.
• React foam made from EVA.

Cushioning foams have dominated the running shoe market, but they have not taken it over completely. Some brands have opted for completely different solutions, such as:

• air cushions,
• silicone gel inserts,
• Boost technology (developed into Ultraboost), designed to recover the energy lost during shock absorption,
• air channels in the sole. The On Running brand uses this improved technology. The characteristic ‘clouds’ act like springs that protect against impact, accumulate its force and then transfer it to the runner during the rebound.

Various insoles, e.g. carbon or nylon, are also used in the cushioning of running shoes to increase the resilience of the sole. The spatial arrangement of the elements and their interaction also have a huge impact on the cushioning properties.

Factors influencing the choice of cushioning in shoes

Is the stronger the cushioning, the better? Not necessarily. We advise you on what to look out for when choosing the level and type of cushioning.

Type of surface

Do you run on asphalt, sandy dirt roads or forest trails? The harder the surface, the greater the impact force on the body. Therefore, you need more shock absorption for asphalt than for running on soft forest paths. Shock absorption for dirt roads, gravel roads and cross-country trails should also protect your feet from bumps and stones.

Trail running shoes combine these two features, offering cushioning that absorbs shocks and bumps while providing the good ground feel necessary for safely traversing challenging mountain trails.

Running style

If you run on the heel, pay special attention to additional cushioning in this area, as it will be particularly exposed to the negative impact of ground contact. Similarly, if you run on the toes, make sure you have additional cushioning and dynamic rebound in the forefoot.

When choosing cushioning, ask yourself whether you prefer slow runs or fast runs. In the latter case, greater forces are distributed over a smaller area, which should be additionally protected.

When choosing shoes for your running style, remember not to equate drop with cushioning. A large drop, in which the heel is significantly higher than the toes, does not necessarily (although it can) translate into very effective cushioning in that area. However, these two characteristics are separate.

The runner's build

The more weight you carry, the more important it is to relieve the strain on your joints, tendons and bones. People with a lot of weight should choose running shoes with more shock absorption to protect their health.

High-cushioning shoes

Below, you will find our recommendations for runners looking for high-cushioning shoes.

• For everyday training and running on asphalt, we recommend the On Running Cloudspark 3. The cushioning is provided by a variable-density foam, a nylon insert and a system of air tunnels that form the springy clouds that are the hallmark of On Running shoes.

• Long-distance running on asphalt requires particularly effective cushioning. This is provided by the women's running shoe Hoka Bondi X. The inside of the sole is filled with EVA foam. This is accompanied by a carbon fibre plate, which, together with the specially designed curvature of the sole, is responsible for energy saving and better push-off without excessive fatigue.

• The Brooks Ghost 16 men's running shoe is ideal for people who want to run on different surfaces but value high shock absorption. In this model, it is provided by the improved DNA LOFT v3 foam midsole and the Segmented Crash Pads outsole, which individually absorbs minor shocks, reducing energy loss.

• The trail running shoes On Running Cloudvista 2 protect your feet from the impact of hitting hard and uneven ground during mountain runs. The high and soft midsole made of Helion™ foam and CloudTec® pads ensures shock reduction without compromising the feel of the ground. The Speedboard™ insole provides a smooth and springy ride.

Shoes with lower cushioning

Shoes with less cushioning are suitable for soft surfaces and short distances, as well as for recreational running. They often combine the advantages of urban and casual shoes with anti-shock properties. Our recommendation is the women's shoe ADIDAS BY STELLA McCARTNEY ULTRABOOST SANDAL. This very light and airy model is suitable for running even on hot days and for fitness classes. The Boost sole combines softness and comfort with shock absorption and impact energy recovery to support your training goals.

Summary

Cushioning is the most important element of running shoes, apart from the drop. Modern running shoes use different solutions: from foam to air cushions, gel inserts, tunnel systems and cloud systems.

Cushioning protects the feet from shocks and impacts by absorbing and dissipating energy. In running shoes currently available on the market, some of this energy is accumulated and transferred to the runner, which supports the take-off and increases the dynamics of the run like an additional drive. The cushioning systems also reduce the pressure of body weight on the foot, protecting its complex structure from damage.

When looking for running shoes, consider the degree, type and arrangement of cushioning. Match them to your running style, surface and body type. Remember to replace your running shoes when they lose their cushioning.