Midsole

The heart of a running shoe

The midsole is the heart of a running shoe. It is the part responsible for absorbing impact, providing cushioning and returning energy in each stride, which is known as energy return.

In this area are the foams and technologies developed by the brands to improve performance.

Modern midsoles use materials such as:

• EVA: lightweight, durable foam used for years in running shoes.
• Supercritical foams: more advanced materials that offer greater energy return and lower weight.
• Nitrogen foams: compounds designed to improve reactivity and running efficiency.

Each brand uses its own cushioning technology, but they all seek the same goal: absorbing impact and improving stride efficiency.

Athletics

Road Running

Trail Running

Drop

The drop is the difference in height between the heel and the forefoot.

• High drop (8-12 mm): favors runners who land on the heel.
• Medium drop (6-8 mm): balance between cushioning and naturalness.
• Low drop (0-6 mm): more natural running sensation.

Propulsion plates

Many modern shoes incorporate rigid plates within the midsole, usually made of carbon or nylon. These plates help improve stride efficiency, increasing the sensation of momentum and promoting faster rhythms.