How Rockered Shoes Make Running Easier

A running shoe's silhouette can take many different shapes that impact the wearer's experience. Recently, a number of companies have been designing shoes with a "rocker" geometry, which rolls the wearer's foot forward as they land to make running feel easier and more efficient.

The way a rockered midsole works is quite simple. Like the movement of a rocking chair, the rounded shape of a rockered midsole assists to roll the runner forward through their stride. Less energy is required to move or tip a rocking chair back and forth than with a standard chair. This easy rocking action is what makes rockered shoes so efficient.

In a shoe with a heel-to-toe rocker, the geometric shape of the entire sole looks more like a crescent than a flat line. This shape allows the foot to roll smoothly and naturally as soon as a runner hits the ground to toe-off, therefore saving energy by reducing unnecessary movement in the lower leg. For heel strikers, this type of rocker will take some stress off the heel and Achilles, creating the feeling that the shoe is working with them rather than against them.

Another type of rocker is the toe rocker, which only stretches from the midfoot to the toe. This slight enhancement helps runners who land on their forefoot get a faster transition to toe-off and rely less on ankle flexion. The toe rocker adds a feeling of being propelled forward without taking away from the runner's natural gait.

A rockered shoe is not necessary for a comfortable run. Some runners may find that a traditional shoe allows them to run smoothly and recover quickly. However, many companies are using this geometric innovation in their latest and fastest models. In a sport where small percentages make a big difference, the rocker sole's efficient, energy-saving shape can really benefit runners looking to drop seconds off their PR or gain an edge in tough workouts.

When transitioning from a flat-soled shoe to one with a rocker design, the wearer may require a transition period to adapt to the new feel. The ride may feel different, and you may need to allow a few runs to get used to the technology before heading out on a long run.

As the heel-to-toe rocker takes the load off of the joints in the leg, heel strikers should gravitate towards this type of rocker. On the other hand, runners with a forefoot strike should choose a toe rocker since they don't necessarily need the extra curvature presented by the heel-to-toe rocker.

Whether you choose to run in a rockered shoe or not should be based on comfort and efficiency, not just the rocker. If you are a runner who prefers responsive cushion, or a breathable mesh upper, such factors should also be taken into consideration when looking for a new shoe.