Why Cushioned Running Shoes Are Unsuitable for Sprinting, Cutting, Jumping, and Weightlifting

Hoka’s and On Cloud running shoes have quickly become a popular shoe for many young athletes to wear to training. However, these shoes were made for long distance running and are NOT ideal for doing athletic things like sprinting, jumping and cutting. Unfortunately, Nike Air Max’s and Zoom’s are no better. 

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I have seen the use of these shoes on the rise in the training environment and find it vital to address. 

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I would argue even for sports like Basketball and Volleyball athletes would be better suited wearing a shoe with a lower heel drop due to increased ankle sprain risk. There is currently a knee injury epidemic among young athletes, and improper footwear (unstable, cushioned shoes) can contribute to this problem.

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Cushioned shoes with a higher heel to toe drop are a popular choice for long-distance runners, but their design can hinder performance and safety in activities requiring speed, power, and stability. Sprinting, cutting, jumping, and weightlifting demand different biomechanics that cushioned shoes are not equipped to support. 

The short version:

These cushioned running shoes lack stability, alter biomechanics, have poor energy transfer, and can increase injury risk. We recommend athletes wear a minimal shoe with a 0-6 mm heel drop with good lateral support. Make sure that you can change direction while being able to apply force into the ground with the ball of the foot, without your foot sliding inside the shoe. No squishy squish. 

I will list my top 3 recommendations at the bottom of this article. 

Read on for the in depth details on why cushioned running shoes are not ideal for anything but long distance running. 

1. Lack of Stability

The thick, soft midsoles in cushioned running shoes are designed to absorb shock during long-distance running but create instability in high-intensity movements.

• Sprinting: Stability is crucial to transfer force efficiently to the ground. The compressive midsole reduces this force transfer, leading to slower acceleration and less effective strides.
• Cutting: Sharp directional changes require firm footing. The soft, flexible cushioning in running shoes can cause ankle instability, increasing the risk of sprains or rolls.
• Jumping: Jumping movements require a stable landing platform. Cushioned shoes compress under impact, making landings less secure and increasing the likelihood of injury.
• Weightlifting: A solid, stable base is essential for lifting weights. The soft midsoles compress under heavy loads, destabilizing your stance and compromising your lifting form. 

2. Poor Energy Transfer

Cushioned running shoes are designed to absorb and dissipate impact energy, which works against the explosive movements needed for sprinting, cutting, jumping, and weightlifting.

• Sprinting: For maximum speed, you need shoes that return energy with each stride. Cushioned soles absorb energy, slowing you down and reducing propulsion.
• Cutting: Effective cutting movements rely on rapid energy transfer for quick changes in direction. Soft midsoles hinder this, leading to sluggish responsiveness.
• Jumping: Explosive takeoffs rely on a firm, responsive sole to direct force upward. Cushioned shoes dissipate the energy needed for vertical jumps.
• Weightlifting: Weightlifting shoes with firm soles provide optimal energy transfer for pushing heavy loads off the ground. Cushioned shoes reduce this efficiency.

3. Altered Biomechanics

Cushioned running shoes often feature a high heel-to-toe drop and thick midsoles, which can alter your natural movement patterns.

• Sprinting: The elevated heel in running shoes encourages a heel-strike running pattern, which is inefficient and increases stress on joints during high-speed sprints.
• Cutting: Proper biomechanics in lateral movements require a flat, stable surface. Cushioned shoes interfere with ground contact, leading to delayed reactions.
• Jumping: The instability from soft midsoles can disrupt proper takeoff and landing mechanics, increasing stress on the knees and ankles.
• Weightlifting: Elevated heels and soft cushioning shift your center of gravity, making it harder to maintain proper alignment and form during lifts like squats and deadlifts.

4. Increased Risk of Injury

Using cushioned running shoes for high-intensity, multidirectional, or load-bearing activities can increase the risk of injury.

• Sprinting: Instability and inefficient energy transfer can lead to foot, ankle, or shin injuries. 
• Cutting: The lack of lateral support increases the likelihood of ankle rolls and strains.
• Jumping: Poor landing stability in the shoes increases the risk of knee injuries. 
• Weightlifting: An unstable base is the last thing you want when moving weight. Oftentimes we have athletes remove their shoes if these cushioned training offenders. 

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Alternatives to Cushioned Running Shoes

To perform optimally and reduce injury risk athletes need minimalist shoes with a stable platform and lateral support. Here are my top 3 recommendations that fit a range of budgets. 

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1. Coach Alex Pick: Barebarics Sneakers 

            New Generation of Barefoot Sneakers | Barebarics

These are a barefoot shoe with a wide toe box that provides lateral support. I have been sprinting, cutting, jumping and weight lifting in these for the past few years. The company is not American so it is easier and sometimes cheaper to order from the website below. However, they won’t have as many sizing options. Sizing is European so check the website for how to size. 

Any of these style options on the website are suitable (The Zing, The Revive, The Wave, The Arise or The Fusion) 

Barebarics Zing Chunky Sneaker - Anya's Shop Barefoot Shoes

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2. The Trendy Option: Adidas Sombas 

            Addias Sombas 

These have become a popular shoe over the years and I’m not mad about it. These are made for indoor soccer which means they have good lateral support, grip and a zero drop heel. The only drawback is the more narrow toe box. Any indoor soccer shoe would also work here.  

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3. The Budget Friendly Option: The Reebok Nano 2

Reebok Nano 2

These are made for cross training and have an excellent minimalist build. The older models progressively added a higher heel drop which makes them a less ideal option. You can find these at Reebok or Amazon in Men’s, Women’s and Kids styles. 

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4. Honorable mentions: The Cross Trainer

No Bulls (not the running ones), Inov8 and Nike Metcons are more minimal than running shoes and provide a better base of support. There are more style and color options available between these brands than others. 

Conclusion

Cushioned running shoes are specialized tools for distance running but are poorly suited for activities requiring stability, energy transfer, and precise biomechanics. Whether you're sprinting, cutting, jumping, or lifting weights, choosing the right footwear tailored to your activity can dramatically improve performance and reduce the risk of injury.

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Questions? Shoot us an email if you are unsure if your shoes are a good fit for training.

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