Best running shoes (2024): Asics, Hoka, Nike, On Running

A rocker? The end? To fall? What do these terms mean? Here’s a quick rundown of some common running terms you’ll encounter both in this section and on the roads and trails.

Midsole rocker: Many shoes now have a midsole rocker that bends upward in the toe, heel, or both. Rockers promote a smooth rolling motion for more efficient transitions from heel strike to toe 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 their shoes. The main role of a plate is to add stiffness, control and spring to the soft, light and lush foam of the shoe. Each brand takes on a variety of designs, from spoon-shaped or foot-long plates to winged plates. The Adidas Adizero Adios Pro ($250)for example, have what Adidas calls the Energy Rods 2.0, a series of carbon rods under each foot to create a more agile, natural glide. Cleats are most often used in faster racing shoes or speed training shoes, but they are also seen in shoes designed for everyday miles and trail running.

Energy return: The amount of bounce or spring that comes back from the midsole with each foot strike. The more energy returned, the better the ride. Faster shoes hit for a higher energy return, but this can come at the cost of stability.

Stack height: This is the thickness of the midsole measured from the ground to the bottom of the foot. You get two measurements, one in the heel and one in the forefoot. Higher stack heights generally provide increased cushioning and shock absorption, while lower stack heights maintain better ground feel and stability. And this is about it…

Fall: Also called heel-to-toe drop or offset, this is the difference between the heel and forefoot stack heights. Drops range from 0 to 12 millimeters, with most shoes in the 6-10 millimeter range. Shoes that are higher transfer the impact to the heel and offer more cushioning for heel-strikers. Low-cut shoes encourage a mid or forefoot strike and put more pressure on the calf muscles. But be careful – and yes, I appreciate that this all sounds a bit complicated – rockers can also change the effect of an enemy.

Excessive pronunciation: If you overpronate, the foot rolls too inward during running, putting extra stress on the arch and inner foot. If you’re new to running, see a running specialist and ask for a treadmill evaluation. They’ll be able to see if you’re over- or under-performing or running neutral.

Subpronation: Sometimes called supination, an underpronator’s foot rolls outward. This can reduce shock absorption and put more stress on the body.

Stability: Stability shoes offer more support to under or over pronators. Features like lower stack heights, firmer midsoles, medial posts or guide rails align the foot, which helps distribute impact more evenly and reduce stress.