When you lace up your favourite pair of full-stack running shoes, you might notice that they add a little extra height compared to traditional minimalist models. But do these thicker soles actually "make your legs longer" in any meaningful way? In this post, we’ll explore the science and biomechanics behind full-stack shoes, discuss ground impact studies, and examine how factors like vertical oscillation and cadence play a role in your running mechanics.
What Are Full-Stack Running Shoes?
Full-stack running shoes have surged in popularity over the last decade, thanks to brands like Hoka One One and New Balance. Their defining features include:
Thicker Midsoles: Enhanced cushioning that absorbs impact and reduces joint stress.
Elevated Stack Height: A greater distance between your foot and the ground, creating an elevated platform.
Optimized Shock Absorption: Advanced foam compounds and engineering techniques provide a smooth transition from heel strike to toe-off.
While these features are designed primarily to improve comfort and protect your joints, they also have implications for your overall biomechanics.
The Perception of “Longer Legs”
When we say that full-stack shoes make your legs appear “longer,” we’re not implying a permanent change in your anatomy. Instead, these shoes:
Increase Effective Leg Length: By elevating your heel and midfoot, full-stack shoes add extra height. This can alter your body’s geometry during running, effectively increasing your leg length for that session.
Influence Running Mechanics: The increased stack height can lead to a longer stride, altered foot strike, and changes in overall posture. Some runners experience an extended stride that mimics the advantage of having longer legs.
This effect is similar to wearing any elevated footwear; your body adapts to the extra height by potentially lengthening your stride and adjusting your centre of gravity.
Biomechanical Benefits and Ground Impact Studies
Improved Cushioning and Energy Return
Research has shown that thicker midsoles can significantly improve shock absorption, reducing the impact forces on your joints during each stride. Ground impact studies have demonstrated that:
Reduced Impact Forces: Shoes with thicker soles help to dissipate the force generated when your foot strikes the ground. This can lead to a decrease in lower limb fatigue over long distances.
Energy Storage and Return: Some full-stack shoes use advanced foam that not only cushions the impact but also stores and returns energy during the transition from landing to toe-off, thereby enhancing your running efficiency.
Vertical Oscillation and Cadence
In addition to ground impact studies, two other key metrics—vertical oscillation and cadence-play important roles in running mechanics:
Vertical Oscillation: This is the amount of vertical movement you exhibit while running. Excessive vertical oscillation means that more energy is being used to move up and down rather than forward. Full-stack shoes may help reduce unnecessary vertical movement by providing a more stable base, allowing for a more efficient transfer of energy.
Cadence: Cadence refers to the number of steps you take per minute. A higher cadence is often associated with reduced impact forces, as shorter, quicker steps can lessen the load on your legs. Full-stack shoes, with their enhanced cushioning and support, may enable runners to maintain an optimal cadence by minimizing fatigue and discomfort.
Do Thicker Soles Equate to Longer Legs?
The idea that thicker soles “make your legs longer” is a blend of biomechanical reality and perception:
Effective Leg Length Increase: The extra height provided by full-stack shoes increases the distance between your foot and the ground, making your legs effectively longer during your run. This can contribute to a more extended stride and improved shock absorption.
Temporary Biomechanical Adjustment: It’s important to note that this effect is temporary. Once you remove the shoes, your leg length remains unchanged. The benefit lies in the altered biomechanics during your activity.
Performance and Comfort: Many runners experience improved comfort, reduced impact forces, and a potentially more efficient stride when wearing full-stack shoes. However, the benefits are highly individual and depend on your personal biomechanics and running style.
Practical Implications for Runners
For runners considering a transition to full-stack shoes, here are some actionable strategies based on current research:
Gait Analysis: Undergo a professional gait analysis to understand how your current biomechanics interact with a higher stack height. This analysis can help you determine whether full-stack shoes will benefit your stride and reduce impact forces.
Monitor Vertical Oscillation: Use wearable devices to track your vertical oscillation. Aim for an optimal range that minimizes wasted energy while ensuring stability.
Optimise Cadence: Experiment with your step rate to find a cadence that reduces impact forces and complements the cushioning provided by full-stack shoes. Many coaches recommend aiming for a cadence of around 170–180 steps per minute.
Gradual Transition: If you’re new to full-stack shoes, transition gradually to allow your body to adapt to the altered mechanics and to reduce the risk of injury.
Conclusion
Discover how full-stack running shoes with thicker soles can enhance your stride, reduce impact forces, and optimise vertical oscillation and cadence for a more efficient running experience.
Full-stack running shoes, with their thicker soles and elevated design, offer a unique advantage that goes beyond added comfort. By effectively increasing your leg length during a run, these shoes can influence stride length, reduce ground impact forces, and help optimise both vertical oscillation and cadence. While the shoes do not permanently change your anatomy, their design can provide a temporary mechanical advantage that enhances running efficiency and reduces the risk of injury.
Embrace the technology and insights from ground impact studies, and consider how the interplay of vertical oscillation and cadence can be fine-tuned to your benefit. Whether you’re an elite runner or just starting out, a thoughtful approach to footwear and biomechanics can make all the difference in your performance and comfort.
References:
Nigg, B. M., et al. (2015). "The Role of Footwear in Running: Impact Forces and Injury Prevention." Journal of Applied Biomechanics.
Lieberman, D. E., et al. (2010). "Foot Strike Patterns and Collision Forces in Habitual Barefoot Versus Shod Runners." Nature.
Derrick, T. R., et al. (2002). "Lower Extremity Joint Kinetics in Distance Running." Medicine & Science in Sports & Exercise.