6 myths about cushioning and stability

Cushioning and stability (support) are the two most important parameters in the construction of a running shoe. Unfortunately, many runners are misled in their search for new running shoes because running shoe brands mislead with information about cushioning and stability that is difficult to understand. Here are 6 myths that should be dispelled.

Myth #1: A soft running shoe equals good cushioning

You’ve tried on a new pair of running shoes that feel extremely soft and comfortable. You’re convinced that the cushioning is top-notch.

Soft shoes have a rapid initial contraction. In a soft running shoe, the shock absorption will initially work upon landing, but after a few milliseconds you have utilized the soft shoe’s shock absorption potential.

The cushioning should be even. The material should contract evenly and just enough. If it contracts too quickly, you will have to absorb the rest of the shock with your ankles, knees and hips. If the material is too hard, you will not get enough cushioning and your landing will be too hard.

Myth #2: Brand X makes the best shock absorption

There is no one type of shock absorption that is better than others.. Når Adidas launches Boost technology and while studies show that Boost provides the best energy transfer from landing to takeoff, it does not mean that Boost is the best shock absorption.

The shock absorption depends on:

1. how compact the midsole in your shoes is,
2. how heavy you are and
3. how hard you land on the ground.

The heavier you are or the heavier you run, the more compact your midsole cushioning should be. If you run in a soft running shoe, you will smash through the soft cushioning very quickly and the rest of the shock must be absorbed from the ankles, knees and hips.

If you are a very light runner, or if you land without much impact, you do not need compact shock absorption – it will actually cause injury.If you are light, your shock absorption should be softer, as with hard shock absorption you will not be able to utilize the material sufficiently.

Myth #3: All running brands have unique cushioning materials

One of the most commonly used cushioning materials is EVA (Ethyl Vinyl Acetate). The material has been used for decades by almost all running brands. It is a light, stable and flexible material.

However, I have never heard of brands using EVA in their marketing. It is obvious. As a consumer, you choose one brand over another based on the differences between the two products.

The brands make unique mixed products, where EVA makes up 95% of the midsole and the remaining part consists of technology-X, which no one knows what is and which actually makes no positive difference. The Boost technology from Adidas also consists of EVA, but of course the material is not marketed that way.

Myth #3: Incorrect cushioning / shock absorption is the most common cause of runner injuries

Beginners are the ones who get injured the most. It’s not because they are ignorant about choosing running shoes, but because a beginner’s body is not used to the shocks that crash through the body during running.

Bones, joints and tendons are not ready for the amounts of constant stress you put your body under during running.

In fact, incorrect stability (pronation control) is a more frequent cause of injury than incorrect cushioning.

However, the vast majority of running injuries occur because runners do not train properly. Typically, they train too hard. The body does not have time to recover.

It’s one thing that you feel your body has recovered, but it’s another thing whether your bones, joints and tendons are ready for another strain.

Myth #4: There is no connection between cushioning and stability

The need for cushioning and the need for stability vary from runner to runner. They depend on many biomechanical things in your body, your running style, your flexibility, your form, your experience and many other factors.

In general, when you increase the stability of a running shoe, you lower the shock absorption.

If you tend to overpronate, you don’t need the same amount of cushioning as your body has a natural cushioning in pronation. However, your overpronation needs to be controlled to a certain extent so that you don’t end up falling too much inward. This will typically lead to injuries.

Myth #5: The more stability/support the better

The amount of stability that is optimal is individual. Too much stability means you overcompensate for the shoe’s way of locking in your running style.

If you overcompensate, the risk of injury increases, as you will unnecessarily strain the body in other places.

To further complicate matters, stability in running shoes doesn’t always have to be located in the same place. Some need a lot of stability in the heel, while others need stability in the forefoot.

Myth #6: Your physiotherapist can cure all injuries

In many cases, it can be beneficial to go to physiotherapy, but a physiotherapist cannot cure all running injuries. Typically, you get injured because you train too intensively.

There is no one answer to what good cushioning and stability are. If you read the marketing, all running shoes have the best cushioning and the most perfect stability. Be critical. A completely different question is whether the body needs the amount of cushioning and stability that we are presented with.