If you have been looking at running shoes lately, you might have seen them described with terms like “moderate cushioning”  or “well-cushioned”. But not all runners realize what cushioning really does for a running shoe, or how much they need for themselves.

The term cushioning doesn’t refer to the softness or plushness of a running shoe. Rather, it applies to how well  the shoe can absorb the shock of impact during a run, and for how long. A shoe with a high level of cushioning should feel better at the end of a long run, as opposed to one with a low amount of cushioning.  Most cushioning (and pronation) features are located in the midsole, which is situated above the outsole and underneath the foot.  Of course, a shoe with more cushioning will be heavier than one with less cushioning.

Let’s look at the different levels of cushioning found in running shoes, and which types or runners benefit from each.

Minimum Cushioning

A shoe built for speed, not durability. A minimum cushioned shoe provides only enough features to protect the feet and body during racing and quick-pace training.  This shoe will not last for too many miles.  Racing flats and performance shoes are examples of shoes having minimal cushioning.

Moderate Cushioning

This is the everyday workhorse running shoe. A  moderate cushioned shoe has a mix of midsole materials with medium-sized cushion devices. It meets the needs of the majority of runners, and works with almost any training regimen and body-frame size. A good choice for both veterans and beginners. Some examples of shoes with medium cushioning are regular (moderate mileage) training shoes , cross country shoes, and trail shoes.

Maximum Cushioning

The Cadillac of running shoes. A maximum cushioned shoe uses the biggest cushioning devices available, as well as durable midsole materials that don’t break down easily. This is the most long-lasting midsole of all. This type of shoe is best for those who are training at high mileage, or for larger-framed runners. Runners with rigid arches and those who supinate should also benefit from a well-cushioned shoe, which will help their feet to absorb the shock of impact more efficiently.

To learn more, please visit Cross Country Running Shoes 101.