Do You Really Need Thick-Soled Running Shoes?
(Photo: Courtesy of On Running)
It would be hard to miss the latest running-shoe trend, which has been spotted on everyone from Gwyneth to Gisele, tech bros to TikTokers, and newbie runners to record holders. Today’s most popular sneakers have soles so thick they seem like a parody of a cushioned shoe. But the style is no joke: It’s driving sneaker sales up and marathon times down.
Thick-soled running shoes mark a shift from the styles that have dominated the sport’s history. As the running boom hit in the ’70s, a new company called Nike released its first sneaker, the Cortez, which had a sole that was only a couple of centimetres thick but was considered advanced cushioning at the time.
Things changed in 2016, when Nike launched a campaign to support the first sub-two-hour marathon. As part of the effort, the brand’s scientists and designers reimagined shoe technology, including sole thickness, or what’s known in the biz as “stack height.” When Kenyan runner Eliud Kipchoge clocked a 1:59:40 marathon in 2019, it was in a pair of four-centimetre-soled swooshes.
Since then, the foam frenzy has taken off, with other shoemakers reaching new heights and World Athletics decreeing four centimetres as the max height for pro runners. The padding’s advantage comes from the fact that foam is both soft and springy. “It’s meant to give back more energy as you run, so it helps save your legs,” says Toronto chiropractor and run coach Brittany Moran.
Feeling less spent during long-distance running is a runner’s dream, and you can find hiking and walking styles that offer the same pep. And though some experts worry that excessive cushioning could cause the body to overcompensate, the research is mixed. “It’s never going to be just your shoes that are causing an injury,” says Moran, though if you’re prone to ankle sprains, being further from the ground could be risky.
So how do you know if you should go thick? “Research shows that you should choose your running shoe based on comfort,” says Moran—which for many might mean that things are looking up.
Three thick-soled running shoes for women
Hoka Bondi 8, $200
For long days on your feet With extra foam at the heel, these sneakers help absorb impact (great for heel strikers), while memory foam around the ankle makes for a cozy, secure fit.
Nike Vaporfly 3, $330
For race days With thick soles plus a carbon-fibre plate to support foot mechanics, these racing shoes helped break the two-hour-marathon record.
On Cloudeclipse, $230
For long runs On is known for its distinctive soles. This pair has an added layer that collapses with each step, then helps you transfer from heel to toe and take off again.
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