Running Shoe Trends 2020: So Many Shoes!

Running shoe design booms with sport popularity.  Foam midsoles, air bag cushion, and addressing needs to absorb impact is all the rage.

Structured midsoles with variations of density, plastics, and other stiffening strategies are recommended to ‘control’ the foot’s instability and mechanics.

Vibram Five Fingers, Born To Run, and research on natural barefoot mechanics exposes the need to look at running technique and bare feet.  Minimalist shoe design becomes a major influence in market trends.

Ultra cushioned shoes enter the market in the ultra distance running community.  Anecdotes for the 'ultimate in joint sparring protection' creates major popularity in brands like Hoka and others.  This spurs a trend in providing a large amount of cushion into midsoles (this Pedorthist remembers a trend of the Moon Boot in the 90s too, but I digress.)

Nike begins the sub 2 hour marathon project and looks into the effects of stiff carbon shoes on running speed and economy to the elite class of competitive runners.  Shoes are designed with carbon plates to induce a spring-loaded toe off motion to ‘augment’ propulsion.  This is the newest trend facing the everyday runner.

What are they?  Though a ‘convention’ to shoe design is not the greatest term, for the last ~30 years, running shoes have had a similar design described as heavy cushioning (high stack height) below an elevated heel (larger heel drop). They can also include various stiff materials to support degrees of instability (associated to degrees of foot pronation or supination).  These are still the most abundant types of shoes on the market.

What do they do?  The premise (though arduously debated) is that they help a heel strike pattern to be more cushioned and guided from start to finish.  Low to high degrees of ‘correction’ levels across the board for different foot types are conveniently categorized to guide a consumer, salesperson, or even healthcare provider.  Cushioning is implemented to mask the impact of heel striking and often various proprietary gels or other materials claim to absorb more ground forces.

Who are they good for?   Putting aside the challenges to the claims of the efficacy of the conventional running shoe, the various support levels and extra cushioning can potentially provide protection to a diverse range of runners and abilities. Those with shortcomings in their biomechanics would benefit to know at least which kind of these shoes could help in the short term while they work on fixing those issues. These are also the type of shoes typically paired with orthotics as they compliment that strategy to ‘brace’ the foot with support. Those looking for immediate, though potentially short term, effects on poor mechanics or injury is the market of these types of shoes.

What are they?  This newest trend of running shoes has a carbon fiber plate running heel to toe configuring a springy, stiff curve particularly where one rolls off of the toe (rocker sole).

What do they do?  The proposition of this new approach is improved propulsion and efficiency through the foot strike and transition to push off.  This demonstrated some energy savings which then became a mainstream shoe feature (at least elite marathoners being tested by Nike in a world record attempt). The shoe is ultimately very stiff, very curved, and otherwise low in support and weight.

Who are they good for?  This is a tough question.  The technology isn’t imperative for runners to be successful and certainly doesn’t guarantee any runner a PB or reduction in injury.  The aggressively stiff rocker sole and midsole certainly influence the gait pattern and for some this may not benefit them.  A runner with efficient run technique looking for another boost of performance are the main candidates.  What we see are mis-matched foot shapes, runners hosting poor form or possibly problematic feet, trying out these shoes and creating bigger problems.  This is a highly niche shoe and has some applications but at this point we would still consider a small population of runners or a small set of conditions that might actually benefit from a stiff rocker sole.

What are they?  Maximalist shoes essentially are a combination of conventional shoe features and flatter heeled shoes but with an extremely thick level of cushioning between the runner’s foot and the ground.  For sake of reference, midsoles of traditional running shoes typically average about 20-25 mm thick.  Maximalist shoes are in the ballpark of 30-40mm.

What do they do? These shoes started being popular amidst the ultra marathon crowd (races exceeding a marathon, typically 50km, 50 mile or 100 mile events) but soon got widespread attention.  In a marriage of a flat heel shoe (ideally intended to encourage a more efficient stride length and foot strike pattern) with as much padding as possible, they are the heavy cushioned version of a shoe trying to help with natural mechanics.  With all that shoe it can sound paradoxical, however many runners swear by them and most brands now cater to a maximalist shoe model offer.

Who are they good for?  Because these shoes have a few ranges of possibilities, we have grown more comfortable recommending them as a ‘why not see how it feels?’ suggestion. Temperamental joints may do well with them but it's a case by case basis.  They can work decently with those with good mechanics but also have a few features of structure for those used to shoes with support. 

What are they?  It's hard to miss these shoes as they seem out of place amidst the thicker cushioned shoes.  These shoes tend to be thin and flat with a light, ‘not much to them’ appearance.  The shape typically mimics the more ideal shape of a human foot (widest at the ends of the toes).  The drop height (height difference from heel to toe) and stack height (thickness of the midsole padding) are significantly lower than conventional running shoes.  There is quite a large range of what is considered a ‘minimalist’ shoe from five finger barefoot shoes to lower drop shoes with a bit more padding.

What do they do? Our feet play a vital role in providing the sense of how and where we move. This information is highly beneficial to our neuro-muscular entrainement.  Picture a toddler nimbly walking barefoot through the house versus doing a Frankenstein-ish walk in winter boots.  Untethered of structure around the foot, we gradually become more adept at being functional while barefoot, whether walking, running or otherwise.  However, living in a concrete jungle we could still use something to cover and protect our feet which is where these shoes find their mark. 

Who are they good for?  Minimalist shoes can be an effective step to help strengthen our feet and ‘get out of the way’ of proper run technique.  For those working to improve their functionality and running technique, minimalist shoes remain a method to help get you there by wearing them casually (check out our video on casual minimalist shoes here) and eventually to run with.  Feet with problematic joints or ongoing injuries need to approach this with proper timing and care.  While it’s almost always a good idea to work towards stronger bare feet, many individuals need to go at their own pace and consider the work necessary to improve their feet outside of just using a minimalist shoe.  .