Toggle? Last? Drop? What do these terms mean? Here's a quick overview of some common terms you might encounter, both in this article and on the roads and trails.
Midsole Rocker: Many shoes now feature a rocker where the midsole tilts upward at the toe, heel, or both. Rockers encourage a smooth rolling motion for more efficient transitions from heel strike to toe strike, and can help improve both your running economy and comfort.
Carbon/nylon plates: In recent years, we have seen more and more brands add plates to their 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 adopts different designs, from spoon-shaped or foot-shaped plates to winged plates. THE Adidas Adizero Adios Pro ($250)for example, have what Adidas calls Energy Rods 2.0, with a series of carbon rods under each toe in an effort to create a more flexible and natural ride. Plates are most often used in faster running shoes or fast training shoes, but they are also showing up in shoes designed for logging daily miles and trail running.
Energy return: The amount of bounce or spring that returns from the midsole with each foot strike. The more energy is returned, the bouncier the ride. Faster shoes aim for higher energy return, but this can come at the cost of stability.
Stack height: This is the thickness of the midsole, measured from the floor to the insole. You get two measurements, one at the heel and one at the forefoot. Higher stack heights generally provide increased cushioning and shock absorption, while lower stack heights maintain better ground feel and stability. This is also related to…
Drop: Also called heel-to-toe drop or offset, this is the difference between the heights of the heel and forefoot. Drops range from 0 to 12 millimeters, with most shoes falling between 6 and 10 millimeters. Higher height shoes shift impact toward the heel, providing more cushioning for heel strikers. Low drop shoes favor a midfoot or forefoot strike and tend to put more stress on the calf muscles. But be aware – and yes, I understand this all sounds a bit complicated – rockers can also change the impact of the fall.
Overpronation: If you overpronate, the foot rolls inward excessively while running, putting additional pressure on the arch and inside of the foot. If you're new to running, visit a running specialist and ask for a treadmill assessment. They will be able to see if you are overpronation or underpronation, or if you are running neutrally.
Underpronation: Sometimes called supination, the underpronator foot rolls outward. This can reduce shock absorption and put more strain on the body.
Stability: Stability shoes provide more support for underpronators or overpronators. Features like lower stack heights, firmer midsoles, medial posts or guide rails align the foot, helping to distribute impact more evenly and reduce strain.
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