Running Shoes Explained
Understanding the Key Parts of Your Running Shoes
With the rise of running over the past five years—fueled by social media buzz, flashy marketing, influencer reviews, and a sea of ever-evolving trends—it’s easy to feel overwhelmed when shopping for running shoes. But when you strip it down, there are a few core features that truly influence comfort, running mechanics, and injury risk.
Let’s cut through the noise and break down the key components of a running shoe so you can make smarter decisions for your feet, body, and performance.
Toe Box
The forefoot (where your toes live) is built to absorb force and contribute to push-off during your running stride. That natural spreading and gripping motion helps with balance and propulsion. If your toe box is too narrow, it limits this function and can lead to issues like bunions, Morton’s neuroma, plantar pain, or stress injuries in the foot.
Poorly fitting toe boxes often show up as hot spots, blisters, or numbness in the toes. If you notice pain in your big toe or pinky toe—or that burning sensation under your foot after longer runs—your shoe's shape might be part of the problem.
The toe spring portion of the shoe is highlighted in the red box.
Toe Spring
Toe spring is the upward curve at the front of a running shoe, designed to make the toe-off phase of your stride more efficient. It can reduce pressure on the forefoot and help roll you forward while walking or running—especially in rockered shoes.
But here’s the nuance: too much toe spring can decrease natural toe extension and dampen foot muscle engagement over time. When your intrinsic foot muscles aren’t pulling their weight, other structures (like the toe extensors at the top of your foot) pick up the slack, which may lead to neuromas, metatarsalgia, or chronic stiffness in the forefoot tissues.
That said, toe spring isn’t inherently bad. For runners dealing with plantar fascia pain, a moderate rocker and toe spring combo can ease symptoms by offloading the fascia at push-off. The key is moderation and variety—mixing shoe designs can reduce repetitive stress and keep your foot musculature adaptable.
Cushioning at the Midsole (Stack Height)
The midsole’s role is to absorb impact, reduce joint loading, and help deliver a smooth ride. Over time, this foam compresses and loses its ability to rebound. That’s why tracking shoe mileage is crucial—it’s less about looks and more about maintaining function.
If you’re noticing joint pain or tissue irritation and your training hasn’t changed, it might be your shoes breaking down. Look for visual cues like creasing in the foam or that “flat” feeling underfoot.
📚 Research note: A 2020 study in Sports Medicine found that excessive cushioning can sometimes reduce proprioception and subtly alter landing mechanics—potentially increasing ground reaction forces depending on the runner. More cushion isn’t always better.
The Asics Superblast 1 has a stack height of 42.7mm.
General Cushioning Categories for Running Shoes:
Minimalist: 0–20 mm
Neutral: 20–30 mm
Maximalist: 30+ mm
Heel-to-Toe Drop (Offset)
The drop is the difference in height between the heel and forefoot of the shoe. Lower drops (closer to zero) promote a more midfoot or forefoot strike, shifting load toward the calf and Achilles. Higher drops favor a heel strike and may ease calf strain but increase loading at the knee.
Clinically, runners with tight calves or Achilles tendinopathy may benefit from a slightly higher drop. On the other hand, runners dealing with patellofemoral or knee pain may do better in lower-drop options.
🧠 Pro Tip: Mixing shoes with different heel-to-toe drops can vary the stimulation on your feet and legs, helping to prevent common overuse injuries related to running.
The Brooks Hyperion 2 has a lab-tested heel to toe drop of 9.8mm, which favors heel strikers.
Shoe Types
Minimalist
Lightweight, flexible, low stack and drop, no arch support. Mimics barefoot conditions and requires solid foot and calf strength.
Pros: Encourages intrinsic foot strength.
Cons: Risk of injury if transitioned into too quickly or used on hard surfaces without proper preparation.
Neutral
The versatile middle ground. Moderate stack height and drop. May have light arch support or motion control features depending on the brand.
Pro tip: Neutral shoes vary widely in feel depending on the foam—test multiple pairs to find the right fit.
Maximalist
Max cushion, often with a rocker-style midsole to support longer runs and reduce joint strain. Popular with high-mileage runners or those returning from injury.
Note: Brands like Hoka have shown that even highly cushioned shoes can support efficient running mechanics—if the drop and rocker are well-designed.
The New Balance More V4 is an example of a maximalist shoe.
Motion Control
Motion control shoes use firmer foam or posts on the medial side to prevent excessive pronation (arch collapse). These are often recommended for runners with flat feet, overpronation, or instability at the ankle or knee. Running companies are moving towards more subtle designs to control heel and foot motion versus more dense arch support that we have seen in the past.
Important caveat: Not all flat feet need motion control. Runners with strong form and solid strength often do fine in neutral shoes regardless of arch shape.
Final Thoughts
There’s no single “perfect” shoe—but there’s probably a better shoe for your foot, history, and goals. A gait analysis plus a review of your injury history, foot structure, and training load can make that choice way easier.
Running shoes won’t fix everything, but they can help support your movement patterns. Know what works for your body and be open to adjusting over time.
Need help figuring it out?
At Derek Lam Physical Therapy and Performance, I help runners and active individuals in Oakland move better, recover faster, and stay injury-free. Whether you’re dealing with pain, training for a race, or simply want expert feedback on your form—I’m here to help.
I specialize in:
Running gait analysis
Performance rehab
Strength programming
Pain science-informed treatment
Ready to book your first visit with me? Visit www.derekorthopt.com or click here to schedule online. I’m here to help you get back to doing what you love—pain-free.
Derek Lam Physical Therapy and Performance
🏢 399 Grand Ave, Oakland, California 94109
🌐 www.derekorthopt.com
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