When choosing the perfect running shoe, many factors must be considered, including cushioning, fit, weight, and the kind of running you intend to do. One important aspect that is often overlooked is stack height. Whether you are a marathoner, a trail runner, or a jogger, knowing about stack height will help you make an informed choice about your shoes. In this guide, we’ll define stack height, explain its importance, and discuss how it affects your running performance.
What is Stack Height in Running Shoes?
The amount of cushioning is a measure of stack height (the sum of the midsole and outsole heights of a running shoe expressed in mm). It is how far your foot is from the ground when you wear the shoe. Stack height is not only one of the most important aspects of a shoe’s design, but it also has a direct impact on how the shoe feels and functions.
To give you an example, Hoka One One makes shoes with really high stack heights and maximum cushioning, and “Opposite” brands like Vibram with minimal stack heights for the true barefoot experience.
Why Does Stack Height Matter?
Stack height has a massive impact on your experience as a runner. Here’s why it’s important:
- Cushioning and Comfort: Higher stack heights will usually provide more cushioning, which is helpful for long-distance runners or individuals with joint problems.
- Ground Feel: These shoes are lower to the ground, so a minimalist runner or one who just likes to feel their feet better will prefer this.
- Performance: The optimal stack height can improve your running efficiency regardless of whether you’re sprinting, trail running, or preparing for a marathon.
- Injury Prevention: Selecting the right stack height can lower the risk of injuries such as plantar fasciitis or shin splints, depending on your running style.
Types of Stack Heights
All running shoes can be classified into three categories based on their stack height:
- Minimalist Shoes: Low stack height (typically less than 10mm), created to replicate barefoot running. Some examples are Vibram FiveFingers and Merrell Vapor Glove.
- Moderate Stack Height Shoes: These are in the middle of the cushioning range, with stack heights of 10mm - 20mm. Some popular models: are the Nike Pegasus, and Brooks Ghost.
- Maximalist Shoes: High stack heights (over 20mm) and are plush and cushy. This category is dominated by brands such as Hoka One One (see Hoka Clifton) and Altra.
Stack Height vs. Heel-to-Toe Drop
Stack height is the overall height of the shoe, while the heel-to-toe drop is just the difference in height between the heel and the forefoot. No one seems to argue about the fact that a shoe with a 30mm heel stack and 20mm forefoot stack has a 10mm heel-to-toe drop.
Both metrics are important to understand as they will affect your running gait and biomechanics. Heel strikers often do well with a higher drop, while midfoot or forefoot strikers usually prefer a lower drop.
How to Choose the Right Stack Height for You
Stack height choice comes down to a few considerations:
- Running Style: Are you a sprinter, long-distance runner, or trail runner?
- Foot Strike Pattern: Do you land on your heel, midfoot, or forefoot?
- Terrain: Are you running on roads, trails, or tracks?
- Injury History: Do you need additional padding to guard your joints?
For instance, trail runners may prefer moderately stacked and more stable options, while marathon runners may want maximalist kicks for all-day comfort.
Top Running Shoe Brands and Their Stack Heights
Here’s a quick overview of how some popular brands handle stack height:
- Hoka One One: Known for high stack heights (e.g., Hoka Bondi with 33mm stack).
- Nike: Offers a range, from low-stack racing flats (Nike ZoomX Vaporfly) to moderate-stack trainers (Nike Air Zoom Pegasus).
- Brooks: Generally milder stacks for versatility (e.g. Brooks Ghost 12mm drop).
- Altra: Shoes with moderate to high stack heights with zero drop (e.g.: Altra Paradigm)
- ASICS: Offers a range of stack heights (to meet various running needs, for example: ASICS Gel-Kayano for stability).
FAQs About Stack Height in Running Shoes
1. What is the ideal stack height for running shoes?
Your optimal stack height is highly dependent on your running style and personal preference. Minimalist runners might favor 4-8mm, while long-distance runners may favor between 20-30mm.
2. Does stack height affect running speed?
Sure, stack height affects speed.” Generally speaking, shoes with a lower stack height are lighter weight and designed for speedier turnover, whereas higher stack heights allow for a cushioning feel on your longest runs.
3. Are high-stack height shoes better for beginners?
High-stack height shoes are often great for beginners as they offer plenty of cushioning which can keep them more comfortable, and less likely to get hurt.
4. Can stack height prevent injuries?
Stack height alone won’t prevent injuries, but the right stack height for your style can help reduce stress on joints and muscles, which can lead to injury.
5. What’s the difference between stack height and shoe drop?
However, stack height refers to the total height of the shoe, and shoe drop refers to the difference in height in the shoe from the heel to the forefoot.
6. Are maximalist shoes good for trail running?
Yes, maximalist shoes (like the Hoka Speedgoat) are popular for trail running, due to their cushioning and protection on uneven terrain.
7. Do professional runners use high-stack height shoes?
We’re seeing many more professional runners using high-stack height shoes for training and racing, particularly marathons, because of their energy-returning properties (source).
Conclusion
A Definitive Guide to Running Shoes No matter if you favor the plush cushioning of maximalist shoes or the ground feel of minimalist footwear, stack height is vital in both your comfort and performance and in injury prevention. Hoka One One, Nike, and Brooks are among the brands that offer many options to fit every runner.
By keeping your running style, foot strike, and terrain in mind, you can choose the right stack height to improve your running experience. So next time you’re out shopping for running shoes don’t forget to check the stack height, it could be the key to unlocking your best run yet!
