Cushioning plays a central role in comfort, muscle fatigue and injury prevention — especially on the road, where impact repeats with every stride. A shoe that's too firm gets uncomfortable fast, but too much impact absorption isn't always necessary either.
There's no single "best cushioning for everyone." The right level of shock protection depends on your experience, training volume, usual distances and the feel you prefer. This guide breaks down minimal, moderate and maximal cushioning, the difference between a soft shoe and a responsive one, and helps you figure out how much cushioning you actually need.
What is cushioning in a running shoe?
Cushioning is a shoe's ability to absorb the shock created when your foot hits the ground. This impact absorption directly affects comfort, joint protection and how the run feels.
Midsole foam
Cushioning mainly comes from the midsole foam. Depending on its composition (EVA, PEBA-based "super foams," proprietary blends), it can feel softer or firmer, offer more bounce, and vary in durability. It's what determines underfoot comfort.
Stack height
Stack height is the total thickness of foam between your foot and the ground. The higher it is, the more shock protection you get — sometimes at the expense of ground feel. As a rough guide, most modern road shoes sit between 30 and 40 mm of stack height. Don't confuse it with drop, which is the height difference between the heel and the forefoot.
Ground feel vs protection
Lower cushioning gives a more direct, dynamic feel; a thicker midsole foam prioritizes comfort and protection over distance. The right balance depends on your runner profile.
Minimal, moderate or maximal cushioning: who is each for?
| Cushioning level | Feel | Stack height (approx.) | Best for |
|---|---|---|---|
| Minimal | Close to the ground, light, dynamic | ~20 to 25 mm | Experienced runners, efficient stride, short fast sessions |
| Moderate | Versatile balance | ~28 to 36 mm | Beginner to intermediate, daily training, all distances |
| Maximal | Soft, protective | 38 mm and up | Beginners, long runs, recovery, heavier runners |
Minimal cushioning: who is it for?
Minimal-cushion shoes offer a close-to-the-ground feel and more freedom of movement. They're generally lighter and more responsive — think Saucony Kinvara, Brooks Hyperion or ASICS Hyper Speed. They suit experienced runners with an efficient stride, a moderate volume, or specific sessions (speed work, intervals, short runs). For a beginner — or a runner not used to this feel — minimal cushioning can increase muscle fatigue and discomfort, especially on asphalt. If you're starting out, see our guide to running shoes for beginners instead.
Moderate cushioning: the versatile choice
Moderate cushioning is the best compromise between protection, comfort and responsiveness. It's the impact absorption of most neutral daily trainers. It fits regular training, beginner-to-intermediate runners and a wide range of distances and paces — it's often the "sweet spot" for 60–70 % of road runners. Think Brooks Ghost 18, Mizuno Wave Rider 30, ASICS Novablast or Salomon Aero Glide.
Maximal cushioning: comfort and protection
Max-cushion shoes prioritize underfoot comfort and impact reduction above all. They're ideal for beginners, long runs, recovery runs, and heavier runners or those sensitive to impact — think ASICS Gel-Nimbus 28, Brooks Glycerin, Saucony Triumph or Mizuno Wave Sky. Max cushioning is also often recommended for plantar fasciitis or heel pain. Shop max cushioning for men and for women.
Cushioned vs responsive: soft or dynamic?
Two shoes can have plenty of cushioning yet feel completely different. That's the difference between soft and responsive:
- Soft: the foam compresses and absorbs, for gentle protection. Great for recovery, long easy runs and comfort.
- Responsive: the foam returns energy and "pushes back," for a snappy, dynamic feel. Great for tempo, intervals and racing.
Modern super foams (PEBA, nitrogen-infused) push past this trade-off: they deliver both lots of cushioning and strong energy return — the Mizuno Neo Vista is a good example. If you mostly want dynamism, look at our performance shoes for men and for women; if you want plush protection, max cushioning is the better fit.
How much cushioning do you actually need?
To pin down the right level of shock protection, ask yourself a few questions:
- Weight: the higher the impact, the more cushioning can help.
- Frequency: running often usually calls for more protection.
- Distance: longer runs benefit more from a generous midsole foam.
- Injury history: cushioning can help reduce stress on the joints.
When in doubt, moderate to maximal cushioning is generally the safer choice. And if your real question is "neutral or stability?", that's a separate, complementary factor — see our guide on neutral vs stability running shoes.
Should you vary cushioning in your rotation?
Ideally, yes. Alternating between a moderate model and a max-cushion model improves comfort, recovery and the lifespan of your shoes. Adding a more minimal, dynamic pair is also useful for faster sessions. More on this in our guide on rotating your running shoes.
Which cushioning should you choose? (quick summary)
At a glance, to quickly target your cushioning level:
- Beginner → moderate or maximal
- Long distances → maximal
- Everyday training → moderate
- Fast sessions / racing → minimal or responsive
- Recovery → maximal
- Heavier or impact-sensitive runners → maximal
When in doubt, moderate remains the safest starting point — and over time, the ideal is to combine two levels in your rotation.
Frequently asked questions about running-shoe cushioning
Where to find the right shoe
The right cushioning level makes all the difference in comfort and enjoyment. At Boréal Running, we take the time to look at your gait and your habits before recommending the right model. Visit our store in Saint-Augustin-de-Desmaures, or browse our road running shoes for men and for women.
Read also
The other key factor, complementary to cushioning.