Highly cushioned shoes feel soft from the very first step, but they do not suit every runner equally well. We explain what “high cushioning” actually means, who it really helps, when it is better to choose something firmer and which models we have at Azyl Biegacza right now.
What does “high cushioning” mean?
Cushioning comes mainly from the foam in the midsole. Highly cushioned shoes simply have more of it: the sole is taller and wider, and the foam is usually softer or bouncier. Brands give their foams their own names, for example DNA LOFT v3 at Brooks, FF BLAST at Asics, PWRRUN at Saucony or ENERZY at Mizuno, but the idea is the same: more material between your foot and the tarmac and a gentler landing.
In our online store you can filter shoes by cushioning: low, medium or high. This guide is about the last group. A general comparison of all levels can be found in the article Which running shoes should you choose?
Who are highly cushioned shoes for?
- Heavier runners. A thicker layer of foam absorbs the landing and stays comfortable for longer.
- Long runs, half marathons and marathons. Towards the end of a long run your legs are tired, and a soft sole helps keep you comfortable through every kilometre.
- Easy recovery runs, for example the day after a hard session or a race.
- People returning to running after a break or those who simply like a soft, comfortable ride.
- Working on your feet and long walks. Some models, such as the Brooks Ghost Max 4 and Brooks Glycerin GTS 23, also work great outside running.
Does high cushioning protect against injuries?
There is no simple rule of “more foam, fewer injuries”, and research does not give a clear answer here. It matters far more that the shoe is comfortable for your foot, fits well and that your weekly mileage grows gradually. What high cushioning does do is reduce the feeling of tired legs over long distances, and for many runners it is simply more pleasant.
When is it better to choose something firmer?
- When you want a good feel for the ground on short, fast sessions: tempo runs, intervals and strides.
- When a tall, soft sole makes your foot feel like it is “floating” and you feel unsteady, especially on corners.
- When every gram counts. Highly cushioned shoes are usually heavier, although there are exceptions, which we describe below.
Many runners have two pairs: a soft one for long and easy runs and a lighter, firmer one for faster sessions. It is a good solution, because each pair works where it is best and both wear out more slowly.
What to look for when choosing
Stability
If your foot rolls strongly inwards when you land (overpronation), look for stability versions. At Brooks these are the models marked GTS with the GuideRails system, for example the Glycerin GTS 23. With a neutral foot, choose the regular version. The easiest way to check your foot type is in the store, when we watch how you run.
Drop
Drop is the difference in sole height under the heel and under the toes. Highly cushioned shoes usually have a drop of 5 to 10 mm. If your current shoes had a high drop, move to a lower one gradually, because it puts more load on the calves and the Achilles tendon. We cover this in more detail in the guide Drop in running shoes.
Sole shape
Some models have a sole that is curved at the front (a so-called rocker), which rolls the foot forward and makes toe-off easier, for example the Brooks Ghost Max 4. Others, like the Glycerin GTS 23, have no rocker and give a more classic, stable ride. It is worth trying on both types, because they feel completely different.
Size
Shoes with a thick sole can fit differently in terms of size. The Glycerin GTS 23, for example, runs a little small, so we usually recommend taking it one size up from your current shoes. How to choose the length is described in the guide How to choose your running shoe size?, and for most models in the store we give the insole length in centimetres.
Highly cushioned shoes we have at Azyl right now
Soft and comfortable for long distances
- Saucony Triumph 24: a mix of softness, stability and balanced responsiveness in a shoe with very high cushioning.
- Brooks Glycerin 23: a versatile, very comfortable shoe for everyday training and long runs.
- Asics Gel-Nimbus 27: PureGEL in the heel and FF BLAST PLUS ECO foam give a very soft landing. We have it in women's and men's versions.
- Brooks Ghost Max 4: a tall, wide sole with a rocker, great for easy runs and walking for hours.
With support for overpronation
- Brooks Glycerin GTS 23: high cushioning and the GuideRails system, 8 mm drop, no rocker. We especially recommend it to runners over 80 kg who overpronate.
Lots of foam, but light and lively
- Asics Superblast 3: high cushioning at a low weight, works both on long runs and on faster sessions.
- Asics Novablast 6: lightness and a springy, trampoline-like toe-off. A good “do-it-all” choice for hard surfaces.
You will find the current list in the Running shoes category after setting the cushioning filter to “high”. If you are torn between the Ghost and the Glycerin or the Cumulus and the Nimbus, take a look at our comparison of these models.
Frequently asked questions
Can a beginner run in highly cushioned shoes?
Yes. For many beginners, especially heavier ones, it is a good choice to start with. The most important thing is that the shoe is comfortable, stable for your foot and fits well in length.
Can you race in shoes like these?
In a half marathon or marathon, absolutely: many amateurs run whole races in them. For short, fast races a lighter shoe will work better, and if you are chasing a time, consider racing shoes with a carbon plate.
How can you tell a highly cushioned shoe is worn out?
When the foam stops returning energy, the sole becomes flat and hard, and after running you get aches you did not have before. Then it is time for a new pair, even if the upper still looks good. We describe the other signs of wear in the guide How many kilometres do running shoes last.
The surest way to choose a shoe is to try on several models. Come to Azyl Biegacza at Gdyńska 4 in Poznań: we will measure your foot for free with a Brannock device, watch how you run and help you choose shoes with cushioning that suits you.