LOLZLetter 240 | What the heck is stack height and does it matter?

Plus I need YOU for a new newsletter series

Sep 11, 2023

Welcome,

Hopefully, everyone had a great weekend. I ran the Santa Monica 10k. It was hot and humid as usual but also a lot of fun. I got home late last night (9:30), meaning waking up early was not easy. But sometimes that is the price of fun weekends.

I need YOU:

As requested, I'm starting a new series for the newsletter about moms returning to working out postpartum. I'm looking for 5-6 women who have recently or are in that journey now). I am looking for everyone. Those who seemingly came back easy, those who have struggled, those who are in the thick of it. If you are interested, please email me at fueledbylolz@gmail.com

Onto the newsletter:

Like every part of a running shoe, stack height is another feature that affects how a running shoe feels. It is the amount of cushioning material that separates your foot from the ground.

Is there a best stack height? An ideal stack height? Are high stack heights better than low stack heights?

Honestly, the answer to those questions isn't black or white. Which can be said about most things in the running world, what works for you may not work for me. There is no perfect anything because every person's feet are different.

What is Stack Height?

Stack height is the cushion that separates your foot from the ground. It can prevent shock absorption. Running shoe stack height is determined by measuring the midsole height (including the midsole foam materials), air chambers (like in Nike), and outsole from the ground to the insole.

The higher the stack height, the more cushioning the shoe provides. Lower stack heights mean feeling the ground more. But not every runner wants or needs a high stack height. That disconnect from the ground can cause injuries, and for some people, there is a thing as too much cushion.

How to measure stack height:

Almost every running shoe brand will tell you the stack height of a running shoe. It's fairly easy information to find. But if you wish to measure the stack height, you can.

Remove the insole (sock liner)
Use a measuring tape to measure the distance between the ground and the midsole's highest point.
That is the stack height.

Remember, the stack height will generally differ between the forefoot and the heel. The heel minus the forefoot is the "heel-to-toe drop." Despite many people using this interchangeably, this number differs from the stack height. I know only one shoe with a greater stack height in the forefoot, the Antepes Muscle Runners.

There are several shoes where the stack height is the same in the heel and forefoot, including Altra or Topo. This what people refer to as "zero drop." Even Hoka has a lower stack height of 4-5 mm. Think of it in casual shoes: right now, platform shoes are in. They have huge stack heights! But most don't have big heel-to-toe drops because they are flat.

When looking for the right running shoe, stack height, and heel-to-toe drop are two important features. Just remember they aren't the same.

How do Stack Heigher and Heel Toe Drop Affect a Runner's Gait and Stride?

There is misinformation out there that a lower stack height and lower drop is the best. It isn't because nothing is the best. Each type of shoe has advantages and disadvantages. It is true that higher heel drops can force the body to heel strike more and into a longer stride. But that doesn't mean a lower heel drop is "the best." A lower heel drop encourages a midfoot strike and shorter stride. If that's not how you regularly run, changing your form can cause hip, foot, or calve injuries.

Finally, who doesn't love a good pros/cons list?

High Stack Height:
Pros:

Generally, more cushion and shock absorption
Can help reduce injuries

Cons:

Less ground feel
reduced stability

Low Stack Height Pros:

Increased ground feel
Better stability
More natural running
Generally, lighter running shoes

Cons:

Less cushioning and shock absorption
Potentially increased rate of injuries

How to choose the right stack height for you:

I ask the following questions when people are asking how to choose the right running shoe:

Are you healthy?
Are you running well?
Are you comfortable?

You are generally in the right running shoes if you answer yes to all three. These days, you are just looking for running shoes that feel good. Size, weight, etc doesn't matter. You're in a good running shoe if you are comfortable and running well.

Last but not least, *legal racing shoes* are only allowed 40 mm of stack height in the heel. While sure, you can race in any shoe you would like, but if you are competing for prizes (usually we see the most DQs for races with money) or a time, don't be surprised if you're disqualified. Some of these shoes include: adidas Prime X, ASICS Superblast, and the New Balance SuperComp Trainer.