rotation? Last? drop? What do these terms mean? Here's a brief description of some common running terms you might encounter in this section, both on the roads and on the trails.
Midsole Rocker: Many shoes now feature a rocker, where the midsole slopes upward at the toe, heel, or both. Rockers encourage a smooth rolling motion for a more efficient transition 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 their shoesThe main role of the plate is to add stiffness, control and spring to the soft, light and bouncy foam of the shoe. Each brand adopts different designs, from spoon-shaped or foot-long plates to winged plates. Adidas Adizero Adios Pro ($250)For example, what Adidas calls Energy Rods 2.0 feature a series of carbon rods under each toe to create a more flexible, natural ride. Plates are most commonly used in fast running shoes or quick training shoes, but they are also appearing in shoes designed for daily miles and trail running.
Energy Return: The amount of bounce or spring returned from the midsole with each foot strike. The more energy returned, the more bouncy the ride will be. Fast shoes shoot for high energy return, but this can come at the expense of stability.
Pile Height: This is the thickness of the midsole, measured from the ground to the footbed. You get two measurements, one in the heel and one in the forefoot. Higher stack height generally provides increased cushioning and shock absorption, while lower stack height maintains better ground feel and stability. This is also related to…
drop: Also called heel-to-toe drop or offset, this is the difference between the heights of the heel and forefoot stack. Drops range from 0 to 12 millimeters, with most shoes in the 6 to 10 millimeter range. High-drop shoes reduce impact at the heel, providing more cushioning for the heel strikers. Lower-drop shoes promote midfoot or forefoot strike, and place more stress on the calf muscles. But be careful—and yes, I appreciate that this all sounds a little complicated—rockers can also change the effect of a fall.
overpronunciation: If you apply too much force, the foot turns excessively inward during running, putting additional pressure on the arch and inner foot. If you're new to running, visit a running specialist and ask for an evaluation on a treadmill. They will be able to see whether you are performing more or less vigorously, or running neutrally.
Low pronunciation: Sometimes called supination, an underpronator's foot rolls outward. This can reduce shock absorption and put more stress on the body.
Stability: Stability shoes provide more support to those who under- or over-pronate. Features like a low stack height, sturdy midsole, medial post or guide rail align the foot, helping to distribute impact more evenly and reduce stress.