Stack height and cushioning

The short answer

Stack height is the thickness of the midsole, measured at the heel and forefoot. Daily trainers commonly sit between 30 mm and 42 mm; max-cushion shoes go higher. World Athletics rules cap race shoes at 40 mm for record purposes.

More stack generally means more protection and comfort. Less stack means more ground feel, a lower platform, and often a lighter shoe.

Cushioning is not just thickness

Two shoes with the same stack can feel completely different. Foam type, geometry, sidewalls and the insole all matter. A tall stack of firm foam can feel stable and fast; a short stack of soft foam can feel vague.

This is why stack numbers are a starting point for comparison, not a verdict. The ride is the sum of the parts.

The best cushioning is the amount you can run in comfortably without losing control.

How much do you need?

If you run mostly easy miles on roads, a taller, softer shoe will keep your legs fresher. If you race or do speed work, a lower, firmer shoe will feel more direct.

Heavier runners generally benefit from more stack; lighter runners can often get away with less. Beginners usually do best in the middle – enough cushioning to protect, enough structure to feel stable.

Recovery and easy days

Tall, soft, protective.

Daily training

Mid-stack, balanced foam.

Tempo and racing

Lower or firmer, more responsive.

Reading stack numbers on BuildMyRotation

Every shoe page lists heel and forefoot stack, so you can compare like with like. Where our measurements or sources disagree, we flag the data confidence and show the manufacturer's figure rounded.

Use the numbers to narrow the field, then decide with the ride description and the role suitability.

Shoe guide