Understanding Stack Height in Running Shoes: What You Need to Know
What is Stack Height?
Stack height refers to the thickness of a running shoe’s sole, measured from the bottom of the outsole to the top of the insole. It plays a crucial role in determining a shoe’s level of cushioning and can affect a runner’s stride and overall comfort.
Summary
- Stack height refers to the thickness of a running shoe’s sole
- It is measured in millimetres (mm) and can vary greatly between different types of running shoes
- A higher stack height can provide more cushioning and shock absorption but can also cause a runner to land on their heel
- A lower stack height allows for a more natural stride and can promote a midfoot or forefoot strike
- The ideal stack height for a runner depends on their individual needs and preferences
How is Stack Height Measured?
- A minimal or “barefoot” running shoe may have a stack height of 0-4mm
- A traditional running shoe may have a stack height of 12-20mm
- A maximal or “cushioned” running shoe may have a stack height of 25mm or more
Stack height is measured in millimetres (mm) and is determined by measuring the distance from the bottom of the outsole to the top of the insole. This measurement is taken at the highest point of the shoe’s sole, usually in the heel or midfoot area. Stack height can vary greatly between different types of running shoes, and it is an important factor to consider when choosing a shoe.
Minimal or “barefoot” running shoes typically have a low stack height, usually between 0-4mm. These shoes are designed to provide a more natural feel and promote a midfoot or forefoot strike. Traditional running shoes, on the other hand, may have a stack height of 12-20mm. These shoes provide a balance of cushioning and support, and are suitable for a wide range of runners.
On the other hand, maximal or “cushioned” running shoes have a stack height of 25mm or more. These shoes are designed for runners who need extra cushioning and support. They are ideal for those who have a history of injuries or those who are recovering from an injury. However, it is important to note that these shoes can cause a runner to land on their heel instead of their midfoot or forefoot.
It is important to note that the Stack height measurement is not always accurate. The measurement may vary from shoe to shoe, and it is also affected by the thickness of the insole, sockliner, or any additional inserts. Therefore, it is important to consider other factors in addition to stack height when choosing a running shoe.
How Does Stack Height Affect a Runner’s Stride?
Stack height plays a crucial role in determining a shoe’s level of cushioning and can affect a runner’s stride. A shoe with a higher stack height can provide more cushioning and shock absorption, but it can also cause a runner to land on their heel instead of their midfoot or forefoot. This is because a higher stack height can cause a shoe to be more stable and can make it harder for a runner to feel the ground, which can result in a heel strike.
On the other hand, a lower stack height allows for a more natural stride and can promote a midfoot or forefoot strike. This is because a lower stack height allows for a runner to feel the ground more, which can encourage a more natural stride. This can be especially beneficial for runners who are looking for a more minimal or “barefoot” feel.
A midfoot or forefoot strike is considered to be more efficient and less stressful on the body, as it results in less impact on the joints, such as the knee and ankle. This means that a lower stack height can be beneficial for runners who are looking to reduce the risk of injuries.
It is important to note that the ideal stack height for a runner depends on their individual needs and preferences. Runners who need more cushioning and support may prefer a higher stack height, while those who prefer a more minimal feel may prefer a lower stack height. It is also worth noting that the effect of stack height on stride can be mitigated by the shoe’s overall design, such as the shape of the heel, the flex of the sole and the footbed. Therefore, it is important to try on different types of shoes and test them out on different surfaces to find the right shoe for you.
Is a Higher or Lower Stack Height Better?
The question of whether a higher or lower stack height is better depends on the individual needs and preferences of the runner.
A higher stack height can provide more cushioning and shock absorption, which can be beneficial for runners who need more support and protection. This can include runners who are recovering from an injury, those who are prone to injuries or have a history of injuries, or those who run on hard surfaces or for long distances.
A higher stack height can also provide more stability, which can be beneficial for runners who have a tendency to overpronate or have flat feet. These shoes can help correct or prevent these issues by providing more support to the foot.
On the other hand, a lower stack height can provide a more natural feel and promote a midfoot or forefoot strike. This can be beneficial for runners who are looking for a more minimal or “barefoot” feel, or who are looking to improve their running efficiency. A lower stack height allows for a runner to feel the ground more, which can encourage a more natural stride. This can be especially beneficial for runners who are looking to reduce the risk of injuries.
| Feature | High Stack Height (Above 25mm) | Low Stack Height (0-4mm) |
|---|---|---|
| Cushioning | High level of cushioning | Minimal cushioning |
| Ground Feel | Reduced | Enhanced |
| Stability | May be less stable on uneven terrain | Better stability on uneven terrain |
| Injury Risk | Lower impact, potentially less injury risk | Higher impact, may require adaptation |
| Running Style | Suited for heel strikers | Suited for midfoot or forefoot strikers |
| Best For | Long-distance, recovery runs | Speedwork, natural running |
| Common Brands | Hoka One One, Adidas | Vibram, Merrell |
How Does Foot Type Affect Stack Height Choice?
The type of foot a runner has plays an important role in determining the ideal stack height for their running shoes. Different foot types require different levels of support and cushioning, and the stack height can be adjusted accordingly.
Runners with flat feet have a low arch, which can result in a tendency to overpronate or roll inward when running. This can lead to increased stress on the ankles, knees, and hips, as well as discomfort and injury. For these runners, a higher stack height may be necessary to provide additional cushioning and stability. This helps to reduce the impact of overpronation and provide a more comfortable, supportive ride.
On the other hand, runners with high arches may need a higher stack height for different reasons. These runners may have a tendency to underpronate or roll outward when running, which can cause discomfort and instability. A higher stack height can help to provide the necessary cushioning and support to counteract this tendency and promote a more balanced, stable gait.
In both cases, the goal is to provide a suitable balance between cushioning and stability, so that the runner can run comfortably and injury-free. The ideal stack height will vary based on the specific needs and preferences of each runner, and a professional fitting or consultation with a specialist can help determine the best choice.
Stack Height and Running Style
The way in which a runner strikes the ground while running can also have an impact on the appropriate stack height for their needs. Heel striking is a common running style where the heel of the foot makes contact with the ground first. This style of running can put a lot of stress and impact on the heel, so runners who heel strike often benefit from a shoe with a higher stack height that provides additional cushioning and support to the heel area.
On the other hand, midfoot or forefoot strikers, who make contact with the ground using the midfoot or forefoot first, typically require less cushioning in the heel and may benefit from a lower stack height. This is because midfoot and forefoot striking styles tend to generate less impact and stress on the heel area, so a lower stack height can still provide adequate protection without adding unnecessary bulk.
How Surface Type Can Influence Stack Height Choice
The hardness or softness of a running surface can greatly impact the amount of shock absorbed by a runner’s feet and legs. On harder surfaces like pavement or concrete, the ground provides less cushioning and more shock is absorbed by the runner’s body, especially their feet and legs. This increased shock can cause discomfort and even lead to injury over time.
As a result, runners who frequently run on hard surfaces may benefit from a higher stack height, which provides more cushioning and support to help absorb some of the shock.
On the other hand, softer surfaces like grass or dirt provide more cushioning and absorb more of the shock, reducing the amount absorbed by the runner’s body. For these runners, a lower stack height may be preferred, as it allows for a more natural feel and greater ground feel.
Ultimately, the ideal stack height for a runner depends on the combination of their foot type, running style, and running surface.
Personal Stack Height Preference
It is important to note that the ideal stack height can vary greatly from person to person based on individual preferences and comfort levels. While some runners may find a low stack height to be more agile and responsive, others may find that a higher stack height provides a more cushioned and supportive feel. Ultimately, the best stack height is the one that provides the runner with the optimal combination of comfort, support, and performance.
In addition, some runners may have a personal preference for the level of ground feel and connection to the surface they are running on. Some runners may prefer a low stack height for a more natural and connected feeling, while others may prefer a higher stack height for more cushioning and protection.
Ultimately, choosing the right stack height is a personal and individual decision that can greatly impact a runner’s performance and comfort level. It is recommended that runners experiment with different stack heights to determine their ideal preference.
How to Choose Between High and Low Stack Heights
The debate between high and low stack heights in running shoes often boils down to individual preference and running style.
High stack heights, often exceeding 25mm, offer more cushioning and are generally favoured by those who run long distances or have a history of injuries.
On the other hand, low stack heights, usually ranging from 0-4mm, offer a more “barefoot” running experience, allowing for a natural stride and midfoot or forefoot strike.
Takeaway: If you’re new to running or are prone to injuries, you might want to start with shoes that have a higher stack height for added cushioning. As you gain experience and your feet adapt, you can experiment with lower stack heights to see what suits your running style best.
Measuring Stack Height Accurately
While stack height is generally measured in millimetres from the bottom of the outsole to the top of the insole, these measurements can sometimes be inconsistent due to various factors like insole thickness or additional inserts.
Therefore, it’s crucial to know how to measure stack height accurately to make an informed decision.
Takeaway: When shopping for running shoes, don’t just rely on the listed stack height. Try the shoes on and consider any additional insoles or inserts you may use. If possible, consult with a specialist to get an accurate measurement tailored to your needs.
What Stack Height is Right For You?
Runners should consider their own running style, goals, and biomechanics when choosing a shoe. It’s also worth noting that the effect of stack height on stride can be mitigated by the shoe’s overall design, such as the shape of the heel, the flex of the sole and the footbed. Therefore, it is important to try on different types of shoes and test them out on different surfaces to find the right shoe for you.
It’s also important to note that going from a high stack height shoe to a low stack height one should be done gradually, as your foot, calf and shin muscle needs to adapt to the new conditions.
FAQ
Stack height refers to the thickness of a running shoe’s sole, measured from the bottom of the outsole to the top of the insole.
Stack height is measured in millimetres (mm)
A shoe with a higher stack height can provide more cushioning and shock absorption, but it can also cause a runner to land on their heel instead of their midfoot or forefoot. A lower stack height allows for a more natural stride and can promote a midfoot or forefoot strike.
The ideal stack height for a runner depends on their individual needs and preferences. Runners who need more cushioning and support may prefer a higher stack height, while those who prefer a more minimal feel may prefer a lower stack height.
The stack height of your running shoes can influence your running form, stride, and overall comfort. Higher stack heights usually offer more cushioning but may reduce ground feel, while lower stack heights are favored for a more natural running experience.
Heel stack height is the thickness of the sole under the heel, while forefoot stack height is the thickness under the ball of the foot. The difference between the two is known as the heel-to-toe drop, which can affect your running gait.
Low stack height shoes are often recommended for trail running as they allow for better ground feel and stability on uneven terrains. However, personal preference and running style should also be considered.
There are regulations for stack height in professional running events. For example, World Athletics has set a maximum stack height of 40mm for road races. Always check the rules for your specific event.
To measure stack height, you can use a ruler to measure the distance from the inner sole to the outer sole at the heel and the forefoot. Some manufacturers also provide this information on their websites or product packaging.
Higher stack heights are often preferred for long-distance running due to the additional cushioning, which can reduce fatigue and impact on the joints over extended periods.
Brands like Hoka One One and Adidas are known for their high-stack running shoes, offering models with stack heights exceeding 30mm.
