Further Running Shoes Advice - Stability And Cushioning

Choosing a good pair of running shoes will make a big difference to whether you enjoy going out for a run, or even if you want to go out for a run. Our intention is to help you choose running shoes that will help optimise comfort and performance whilst minimising the risk of injury.

As such we have developed a Running Shoe Selector that can be found on the main Advice Page. There you will find a series of questions designed to determine the balance between cushioining and stability that is most appropriate for you and everything about your running.



Here you will find a more indepth explanation of the terms cushioning and stability to help you understand what defines a running shoe. And perhaps provides just a little more information that will make your decision to buy some new shoes a little more informed.

Cushioning - choosing a shoe with the right amount of cushioning

There are several factors to consider when choosing how much cushioning you need in your running shoes. These are body weight, amount of  running, purpose of the shoes and personal preference.

Normally we would recommend that runners with a higher body weight than average (due to being tall, heavy boned, stocky or simply overweight) should choose shoes with maximum cushioining. Those with a low or normal body weight should normally choose moderate or maximum cushioning and should try both to find a preference.

Also, if you are doing a lot of running e.g. training for a marathon, then choosing a shoe with extra cushioining is normally a good idea. The extra shock absorption will help the legs just a little bit more on every single stride and that makes a big difference on a long run.

However, if you are buying a shoe for a specific purpose which maybe for racing, interval training or shorter / faster sessions then choosing a lighter weight, more responsive shoe may be more appropriate. The lighter cushioning is noticeable and encourages you to run faster.

And finally, all of the above can be discounted in favour of personal preference and perceived comfort. So if a tall, heavy marathon runner likes running in a lighter weight shoe then there is nothing to say for certain that this would be bad idea. Experimentation may be required so you know what level of cushioning you need in each pair of shoes you buy.

Stability - knowing how much stability you need

Determining the right amount of stability is perhaps a harder thing to get right. Stability is directly related to injury prevention and minimising the risk of injury. So whereas cushioning is about comfort and performance, stability is more about matching a shoe to your natural biomechanics.

The purpose of stability, which is normally a denser section of the mid-sole found on the inside (or medial) side of a running shoe, is to keep the feet upright through the running / gait cycle. Each brand uses its own materials and they tend to shape them differently too.

If you visit us in-store our expertise will help test and match your feet to the known shapes and characteristics of each one of the running shoes we have selected. However, this can be done from home if you assume normal foot reactions.

So in a nut shell a high-arched foot that looks rigid and boney is normally strong due to the supportive shape. That means that a flexible neutral shoe is typically the right category of shoe (note that a neutral shoe does not have a medial posting at all so does not offer any foot stability under the arch).

Conversely, a flatter foot that is typically softer and fleshy in appearance would normally move excessively when running and would therefore require stability. The flatter the foot the more stability that is generally required.

In general, a mild stability shoe may often be the best place to start. This would especially be the case for a beginner or novice runner for whom the risk of injury is lowest due to the low mileage bring covered. Serious runners are better off getting professional advice in the running shop to ensure that the most informed decision can be taken.