Rockers? Final? Dropped? What do these terms mean? Here's a quick rundown of some common running terms you're likely to encounter, both in this section and on the roads and trails.
Midsole rocker: Many shoes today have a midsole that slopes upward at the toe, heel, or both. Rockers encourage a smooth rolling motion for a more efficient transition from heel to toe landing, and can help improve both your running economy and comfort.
Carbon/nylon plate: In recent years, we have seen more and more brands add discs to their shoes. The main role of the soleplate is to add stiffness, control and springiness to the soft, light and bouncy foam of the shoe. Each brand adopts different designs, from spoon-shaped or long plates to winged plates. the Adidas Adizero Adios Pro ($250)For example, there are what Adidas calls Energy Rods 2.0, with a series of carbon rods under each toe intended to create a more natural, agile gait. Discs are most commonly used in faster racing shoes or high-speed training shoes, but they also appear in shoes designed for everyday distance running and trail running.
Energy recovery: The bounce or springiness returns from the midsole with each foot strike. The more energy is returned, the bouncier the ride. Faster shoes will provide higher energy return, but this may come at the cost of stability.
Stack height: This is the thickness of the midsole, measured from the ground to the sole of the foot. You get two measurements, one for the heel and one for the forefoot. Higher stack heights typically provide increased damping and damping, while lower stack heights provide better ground feel and stability. This is also related to…
Drop: Also known as offset or heel-to-toe difference, this is the difference between the height of the heel and forefoot. Drop ranges from 0 to 12 mm, with most shoes falling in the 6 to 10 mm range. Shoes with more height transfer the impact to the heel, providing more cushioning for the heel-striker. Low-cut shoes promote midfoot or forefoot impact and tend to put more pressure on the calf muscles. But note—and yes, I appreciate this all sounds a bit complicated—the rocker can also change the impact of the fall.
Excessive pronunciation: If you over-pronate, your foot will roll inward too much while running, placing additional stress on the arch and inner foot. If you're new to running, see a running expert and ask for a treadmill evaluation. They will be able to tell whether you are overacting or underacting, or acting in between.
Missing pronunciation: Sometimes called supination, a prone sleeper's feet roll outward. This can reduce the ability to absorb shock and put more stress on the body.
Stability: Stability shoes provide more support for people with under or overpronation. Features like a lower stack height, firmer midsole, medial post or guides help align the foot, helping to distribute impact more evenly and reduce stress.