Shoe Terms and Technology
Finding the right running shoe can be hard enough; add some complicated jargon and you might as well be reading an upside-down Ikea instruction manual. Here’s a little running shoe Rosetta Stone explaining some of the most-used terms and why they matter to you. Let’s start from the top!
Upper: Literally, the upper is the top of the shoe. It covers the foot from toe to heel and is usually made of mesh – for breathability – with some kind of synthetic or leather component to add support. It’s also what the shoe “looks” like, i.e. where you find all the flashy colors and awesome logos (or solid whites if that’s your jam). So when your running partner shows up rocking some rad new kicks, go ahead and tell her you dig her upper. She won’t know what you’re talking about, and you’ll look like a genius.
Midsole: If you guessed that this is the “middle” of the shoe…you are a genius! When you slip your foot into the upper, it lands on the midsole. This is where the magic happens: foams, gels, plastics and even space-age air pockets give the shoe its cushioning, support, motion control and flexibility properties. The midsole varies significantly from shoe to shoe; some flats even combine the midsole and outsole into one unit to reduce bulk and bring the foot closer to the ground.
Outsole: But what’s an outsole, you say? This is the bottom of the shoe (see how we did that? Like a layer cake, only with less buttercream); it provides a barrier between your foot and the ground. The outsole is typically made of rubber or some kind of rubber compound, and it’s designed to provide traction on most surfaces (trail shoes have specific outsoles equipped to deal with dirt, roots and rocks).
Heel Counter: Three guesses as to where this is located! Built either internally or placed on the outside of the shoe, it keeps the heel centered and stable as the foot moves through the gait cycle.
Toe Box: You can probably figure out where to find this, too. It’s a piece of plastic or fiberboard that covers and protects the toes while also helping the shoe maintain its shape. Some runners prefer a roomier toe box, while others like the tighter, more secure feel of a narrower cut.
Sockliner: Often removable to accommodate custom orthotics, the sockliner is a thin layer of fabric and foam that runs the length of the shoe’s interior.
Vamp: No, there’s not a man-eating siren wearing red lipstick and batting her eyelashes anywhere on your shoe. Stop looking. The vamp is simply the portion of the upper that covers the forefoot.
Heel-to-Toe Offset: Ready to do some math? No? We don’t blame you, so here’s the definition in its simplest terms. The heel-to-toe offset is the millimeter difference (or “drop”) between your heel and your forefoot; subtract the shoe’s forefoot height from the heel height to find the offset. Eight millimeters is standard, but the smaller the number, the more “minimalist” the shoe. “Zero drop” indicates an essentially level platform; the entire foot is on the same plane.
Cushioning Compounds: Most brands have one or more signature cushioning technologies that are constantly being updated as research and running shoe trends evolve. A few examples: ASICS uses GEL cushioning, while Brooks’ shoes feature DNA technology, Saucony goes with the Grid and overachieving Nike keeps us guessing with Max Air, Zoom, and Lunarlon.Now that you’re fluent in running shoe, you’ll be able to amaze your training buddies: “Girl, that is one fiiiiiine upper! Looks like you’re Zoomin’, sweet! But are you dropping 8 millimeters or 4?”