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Why Your Cushy Running Shoes Might Be Wrecking Your Stability
Jonah Rosner
April 03, 2025
Why Your Cushy Running Shoes Might Be Wrecking Your Stability
Estimated read time: 3.71 minutes (aka how long it takes me to decide which of my 14 running shoes to wear on a recovery day. JK, that’s 45 minutes).
Hey Performance Nerds! Jonah here. 🤓
You spent $180 on marshmallows for your feet. But what if I told you...
More cushion ≠ more protection? Softer ≠ safer?
And that foam might actually be making you less stable?
Today we’re diving into:
🔹 Why more cushioning can actually increase impact and instability
🔹 How your body adapts to different foams and stack heights
🔹 Who should (and shouldn’t) wear max-cushioned shoes
🔹 A 3-step fit test to find your ideal setup
Let’s dive in.
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The Cushioning Paradox: When Comfort Backfires 🤯
Running on soft shoes feels like jumping on a trampoline: fun, until you try a double backflip and break your arm. (Yeah, I did that. Let's just say gravity won that round.)
But back to shoes—your body compensates:
🧠 Your nervous system senses the softness
💪Your muscles stiffen to stabilize
🔺 That can increase joint impact forces
Soft Shoes, Hard Truths 🧠👟
Max cushion = marshmallow ride… but your joints might be screaming. Firm shoes? They make your muscles work—but that can be good thing. #StabilizeOrWobble
Baltich et al. (2015) found runners in soft midsoles had higher impact peaks and greater joint stiffness.
For some runners, extra cushion = more shock and wobble. Especially if you’ve rolled ankles, had hip pain, or hate trail running—too much squish might be your enemy.
How Cushioning Changes Your Body’s Load 📏
Here’s how different shoes affect your movement:
How Your Shoes Shift the Load ⚖️👟
Think your shoes just “cushion impact”? Not quite. Each type changes how your body moves—and where the stress goes. Soft shoes = stiff legs. Firm shoes = flexible joints. Pick your foam wisely. 🧠💪
Who Should Actually Wear Max-Cushioned Shoes? 🤔
Max cushion isn’t evil. But it’s not for everyone.
✅ Great for:
Marathoners/ultra runners going 90+ minutes
Heavier runners with high impact forces
Downhill-heavy races (e.g., Boston)
Recovery runs when muscles are trashed
Newer research suggests soft shoes reduce muscle soreness by lowering eccentric load. Translation: less pounding = less DOMS.
⚠️ Caution if you:
Struggle with balance or proprioception
Have hip/ankle instability or past sprains
Do a lot of track work, drills, or quick changes in direction
Have Achilles issues (some low-drop soft shoes increase tendon strain)
Max Cushion Shoes: Hero or Heel? 🤔👟
✅ Great for long runs and recovery ⚠️ Risky for balance and track work
The 3-Step Cushioning Fit Test 👟
Post-Run Body Scan
Sore hips/glutes/ankles? → Try firmer structure or lower stack
Muscle fatigue? → Max cushioned soft shoe may help
Run a Mixed Shoe Week Rotate between:
Max cushion for recovery/long runs
Moderate cushion for daily mileage
Firm/low cushion for strides, drills, gym work
📊 2013 study: Rotating 2+ shoe types reduced injury risk by 39%.
Match Cushion to Your Strike
Augie once picked a shoe based on color. He’s a forefoot striker. Let’s just say orange foam doesn’t fix a limp 🐶👟💥.
Max Cushion Picks for 2025 🏃♂️
Your legs don’t need the same tool every day. Choose your cushioning based on mileage, terrain, and recovery status.
Practical Summary: Cushion Smart, Not Max
🗓 Cushioning helps recovery and reduces muscle fatigue
🏋️ But too much foam = more demand on stabilizer muscles
🔁 Rotate shoes to vary tissue stress and reduce injury risk
🧙️ Personalize your setup to match your stride and injury history
🚨 Don’t Ruin Your Marathon With the Wrong Pre-Race Meal
Did you miss my video about why how the wrong pre-race meal can ruin your marathon? You can find it below!
I won’t lie. These videos take me a while to make. If you find it helpful, share it on your story or with a friend. It helps me a ton!
Are You a True Running Nerd? Prove it.. 🧐
Welcome to the prove you’re a nerd section. Each week, I ask a question about a common running science myth.
Answer correctly, and you’ll be entered into a weekly raffle to win a package of Jonah’s favorite supplements.
When should endurance athletes start increasing their carb intake to properly carb-load before a marathon? 🏃♂️🍞 |
Last Week’s Results: You’re Breakfast Pros! 🍝🏃♀️💥
Y’all nailed the timing on this one—most of you know the secret sauce for topping off glycogen without wrecking your stomach on race day. 🙌
The correct answer? 3–4 hours before the race. That’s the sweet spot for your biggest pre-race meal. It gives your body time to digest those carbs, top off muscle glycogen, and avoid any “porta-potty panic” on the start line. 💩🚫
Here’s how the votes stacked up:
🟨 A. 6–8 hours before the race 🌙 – 176 votes
🟩 B. 3–4 hours before the race 🍽️ – 190 votes ✅
⬜️ C. 1 hour before the race ⏰ – 4 votes
⬜️ D. Right before the start line (with a gel!) 🥤 – 5 votes
Nerdy Finds of the Week 📚🧑🔬
This section includes my favorite research, podcasts or books about running/lifting science.
Core Finding
💡 Key Insight:
High carbohydrate intake isn’t a direct cause of type 2 diabetes (T2D) in endurance athletes—T2D is driven by underlying issues like excess calories, unhealthy fat distribution, and inactivity, not by eating starchy carbs.
Key Research Points
🍞 Carbs Aren’t the Culprit: Starchy carbs (e.g., rice, bread, potatoes) haven’t been shown to trigger T2D in active people.
🔄 Cause vs. Effect: Elevated glucose is a result of beta-cell dysfunction and insulin resistance—not the root cause of these defects.
🏋️♂️ Exercise Protection: Regular high-volume exercise boosts insulin sensitivity and prevents harmful fat deposits, protecting against T2D.
🍟 Fructose Warning: Excessive intake of liquid fructose (from sugary drinks) may impair metabolism, but athletes typically oxidize fructose efficiently.
🌱 Diet Quality Matters: A diet rich in whole, fibrous foods supports a healthy microbiome and helps maintain proper metabolic function.
Practical Applications
👟 Eat Your Carbs: Endurance athletes can enjoy starchy carbohydrates without fear—focus on balanced meals that meet energy needs.
🥗 Prioritize Whole Foods: Boost fiber and whole food intake (e.g., fruits, vegetables, nuts) to promote a healthy microbiome and metabolic health.
💪 Keep Moving: Regular exercise is the best defense against T2D, so maintain a consistent training routine.
Limitations or Caveats
⚠️ Applies to the Healthy: These insights are mainly for lean, active individuals; the dynamics might differ in those with obesity or metabolic syndrome.
🥤 Watch the Sugary Drinks: Be cautious with high liquid fructose intake, as it can adversely affect fat and glucose metabolism if overconsumed.
🔍 Complex Metabolism: Nutritional science is nuanced—while carbs alone aren’t the issue, overall dietary quality and lifestyle are key.
Don’t forget: You + Science = AWESOMENESS 😎
Yours in science,
Jonah
P.S. - We have a crew of 15,270+ nerds here who are running FAST using science.
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