Rocker? Last? Fall? What do these terms mean? Here’s a quick overview of some common running terms you might encounter both in this article and on roads and trails.
Midsole rocker: Many shoes now feature a rocker, where the midsole slopes upward at the toe, heel, or both. Rockers promote a smooth rolling motion for more efficient transitions from heel-strike to toe-off 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 her shoes. A plate’s main job is to provide rigidity, control and bounce to the soft, lightweight and springy foam of a shoe. Each brand uses different designs, from spoon-shaped or foot-long plates to wing plates. The Adidas Adizero Adios Pro ($250)For example, there’s what Adidas calls “Energy Rods 2.0,” with a series of carbon rods under each toe to allow for a more flexible, natural running feel. Plates are most commonly used in faster racing shoes or speed training shoes, but are also used in shoes designed for daily cruising and trail running.
Energy return: The amount of bounce or bounce that comes back from the midsole with each foot strike. The more energy is returned, the bouncier the ride. Faster shoes aim for greater energy return, but this can come at the expense of stability.
Stack height: This is the thickness of the midsole, measured from the ground to the footbed. You will receive two measurements, one at the heel and one at the forefoot. Higher stack heights generally provide better cushioning and shock absorption, while lower stack heights provide better ground feel and stability. This also has to do with…
Traps: Also called heel-to-toe jump or offset. This is the difference between the heel and forefoot stack height. Drops range from 0 to 12 millimeters, with most shoes being in the 6 to 10 millimeter range. Higher drop shoes shift the impact to the heel, providing more cushioning for heel strikers. Shoes with a lower drop encourage midfoot or forefoot strike and tend to put more pressure on the calf muscles. But be aware – and yes, I know this all sounds a bit complicated – rockers can also change the effect of the drop.
Overpronation: When you overpronate, your foot rolls inward excessively as you run, putting additional stress on the arch and inside of the foot. If you are new to running, go to a running specialist and get tested on a treadmill. You can determine whether you overpronate, underpronate or walk neutrally.
Underpronation: Sometimes called supination, an underpronator’s foot rolls outward. This can reduce shock absorption and place more stress on the body.
Stability: Stability shoes offer more support to underpronators or overpronators. Features such as lower stack heights, firmer midsoles, medial posts or guide rails align the foot, helping to distribute impact more evenly and reduce stress.
