Running shoe sole thickness: What you need to know

One of the main ways to determine running shoe type is by looking at stack height, or the thickness of the sole. The sole is what cushions and stabilizes you, and how much of it your shoes have goes a long way to predicting how comfortable the shoes will be over different distances and surfaces.

But, more sole does not always equate to a better shoe, and the reason behind this is guided in part by what kind of runner you are and how you plan to use the shoe.

With so many shoes offering varying levels of stack height, how do you know what’s best for you? Let’s look at the importance of sole thickness, how it impacts your running performance, and what to look for when choosingrunning shoes in Durango.

Why is sole thickness important?

Sole thickness refers to the amount of cushioning between your foot and the ground. This thickness can affect everything from shock absorption to ground contact and even injury risk over time. For the most part, the thicker the sole, the more cushioning and support you get. On the other hand, the thicker the sole is, the heavier, less flexible, and less responsive the shoe can feel–especially at faster paces.

How sole thickness can influence your run

1. Cushioning and comfort

Runners who log lots of miles may look for extra padding to help absorb the impact of each stride and reduce joint strain, particularly in the knees, hips, and lower back, especially on pavement or hard-packed paths.

Shoes with thinner soles provide less cushioning and offer a firmer, more responsive feel. This can entice runners in search of a more natural running experience or those who run on softer surfaces like trails or grass where the ground already provides some shock absorption.

2. Stability and support

The thickness of the sole can also influence a shoe's stability. A thicker sole usually results in a higher stack height (the distance from your foot to the ground), which can affect balance and center of gravity. Shoes with a ton of cushioning may feel wobbly, especially during sharp turns or at high speeds–a concern that has driven new design changes in recent models.

Shoes with thinner soles generally provide a lower stack height and often a lower drop, creating a closer-to-the-ground feel. This can result in better ground contact, more stability and a faster, more connected running experience. Looking for pure speed? Try a minimalist shoe, which should have more responsiveness and tactile feedback–though these shoes require a gradual transition.

3. Flexibility and speed

Thicker soles can sacrifice flexibility. A thick, cushioned sole can be stiffer, which might slow your natural stride and cadence. If you’re training, on a long run, or on a trail run with as much walking as running, this may not be a big deal. For sprinters and competitive runners, shoes with thinner soles are usually the way to go since you get more flex and quicker transitions from foot strike to push-off.

That said, new shoes are blending the two traits in innovative ways, offering models with thick soles that are still flexible enough for fast running. These shoes incorporate lightweight materials or advanced cushioning tech that strikes a balance between comfort and performance.

4. Weight and energy return

It should come as no surprise that thicker soles require more material, and that results in weightier shoes. While an extra ounce or two may not seem like much, multiply that by 10,000 steps and you’re guaranteed to feel the difference. Thinner shoes have less stuff, which means they usually weigh less. Here again, tech is offering options by using thicker foam that is extremely lightweight. These materials include EVA foam or TPU, which provide cushioning without adding excessive bulk.

Choose the right sole thickness

So what sole thickness is best for you? That depends on what type of running you are doing, how your feet and joints respond to stress, and what overall experience you are looking for. The ideal sole thickness depends on various factors, including your running style, goals, and injury history. If you’re someone who regularly runs long distances or on hard surfaces, a thicker sole with more cushioning may be the way to go. This means a stack height generally of around 30 mm or more–with some models now pushing 50 mm. OTOH, if you prefer a barefoot-like experience, or are focused on speed and agility, you’ll want a stack height of 15 mm or less. Many runners prefer a balanced approach that includes both comfort and stability, putting them in the 20-30 mm range, which remains the most versatile category.

Not sure what is right for you? Looking for a quiver of shoes to suit various running goals? Used running shoes fromDurango Outdoor Exchange can be a great way to sample many different kinds of running shoes for very little money.