The term cushioning doesn’t refer to the softness or plushness of a running shoe. It refers to how long and how efficiently the shoe can absorb the shock of impact during a run. Well cushioned running shoes should feel better at the end of a long run, as opposed to shoes with little cushioning. Most cushioning (and pronation) features are located in the midsole, which is situated above the outsole and underneath the foot. Of course, a shoe with more cushioning will be heavier than one with less cushioning. Let’s look at the different levels of cushioning you can find in running shoes.
Minimum Cushioning
Built for speed, not durability. Minimum cushioned running shoes provide only enough features to protect the feet and body during racing and quick-pace training. This shoe will not last for too many miles.
Moderate Cushioning
This is the everyday workhorse running shoe. A moderate cushioned shoe has a mix of midsole materials with medium-sized cushion devices. It meets the needs of the majority of runners, and works with almost any training regimen and body-frame size. A good choice for both veterans and beginners.
Maximum Cushioning
The Cadillac of running shoes. Maximum cushioned running shoes use the biggest cushioning devices available, as well as durable midsole materials that don’t break down easily. These are the best running shoes for training at high mileage, or for larger-framed runners with a harder foot strike. This is the most long-lasting midsole of all.
Also, these additional categories might be useful when searching for the right cross country running shoes:
Performance Shoes
Most cross country running shoes are made for logging miles, but performance shoes are made for fast-paced training and sometimes racing. Performance shoes are low-profile (closer to the ground) and are lighter in weight. This type of design results in the shoe lifting off the ground more quickly. Performance shoes are best for speed work, interval training, and make a good racing shoe for larger-framed runners. However, they will wear out more quickly than regular training shoes.
Racing Shoes
The speed demons of running shoes. Light weight, minimalistic, and great for speed. If you are serious about improving your Personal Best times, then try using a racing shoe like the Brooks Mach 12.
Trail Shoes
Cross country and trail running is different than road running. You need cushioning on a hard road, but off-road the surfaces are softer and cushioned running shoes become less important. You also need less pronation control, because the rougher terrain causes erratic foot motion which can’t really be corrected. If you run on trails that are similar to the roads you run, then use your same road shoe. But if your off-road runs are really rough and tumble, then trail shoes will probably make a big difference. Off road shoes provide better stability and traction, compared to road shoes. Stability comes from a wide base and a low profile. Traction is provided by the pattern of the outsole and the type of material used. In addition, most trail shoes provide a protective upper as well as some degree of water resistance, or a quick drying feature.
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