Footwear Guide

Running is one of the most popular physical activities in the world, attracting participants of all ages and levels. Thanks to the enormous impact of running, a variety of running shoes have been developed over the years in order to meet various specific needs. To find the right shoe among all these options, it's crucial that you first identify what kind of runner you are.

Let's clarify the buzzwords

Drop, carbon, stack height, and fartlek – running is full of internal jargon and creative expressions. Here we clarify some of the most common terms related to running shoes.

01Drop

Drop is a measure of the shoe's angle of attack and indicates the difference in height between the heel and forefoot. The height of the heel and forefoot is measured from the ground to the insole. If the heel is 40 mm high and the forefoot is 32 mm, then the drop of the shoe is 8 mm (40 - 32 = 8).

02Weight

Running shoes come in a variety of weight ranges. In general, road shoes are lighter than trail shoes; and the lighter your shoes, the greater your ability to run faster for a long time. During a 10k run, the average runner takes about 10,000 steps. For each step, the shoes must be lifted off the ground, which adds up to a lot of weightlifting if you run a long distance.

03Stack height

Stack height is the thickness of the sole from the ground to the insole and is measured at both the heel and forefoot. In general, the higher the stack height, the more foam and more technologies can fit under the foot, whereas low stack height allows for a lighter shoe while providing a close ground contact and a different running feel.

04Carbon

Carbon plates in running shoes have become a hot topic in recent years. Properly designed and with a skilled runner in the shoes, these plates provide an unparalleled energy return that contributes to a more efficient stride and faster finishing times. However, a basic prerequisite is a good technique with a strong forward momentum in the stride. For a beginner or recreational runner, it can therefore be difficult to benefit from the positive features of the carbon plate.

05Foam

Foam is a collective name for the materials used in the midsole of running shoes. There are different types of materials designed to meet different needs, and in recent years there has been a huge development in this area.

Foam

The optimal foam is made of a lightweight material that provides high cushioning and high energy return. If you also manage to achieve good durability, you have a perfect foam. All foam manufacturers strive for this. However, there's usually a compromise, with more or less of each property.

In general, racing shoes have a foam that is light and offers high energy return but has low durability. Shoes for volume training usually features a foam that provides good cushioning and high durability but lower energy return and higher weight.

Energy return defines the resilience and "bounciness" of the material, how quickly it returns to its original shape (much like the rebound of a bouncy ball when dropped). High energy return gives a more efficient stride at the expense of durability and is generally best suited for hard road surfaces and racing/intervals.