How Rockered Shoes Make Running Easier

A running shoe's silhouette can take many different shapes that affect the wearer's experience. In recent years, a number of companies have been rolling out shoes with a "rocker" geometry, which rolls the wearer's foot forward as they land to make running feel easier and more efficient.

The way a rockered midsole works is quite simple. Like the movement of a rocking chair, the rounded shape of a rockered midsole helps to roll the runner forward through their stride. You need less energy to move or tip a rocking chair back and forth than you do with a standard chair. This easy rocking action is what makes rockered shoes so efficient.

In a shoe with a heel-to-toe rocker, the geometric shape of the entire sole looks more like a crescent than a flat line. This shape allows the foot to roll smoothly and naturally from the moment a runner hits the ground to toe-off, thus saving energy by reducing unnecessary movement in the lower leg. For runners who heel strike, this type of rocker will take some stress off the heel and Achilles, creating the feeling that the shoe is working with them rather than against them.

Another type of rocker is the toe rocker, which only stretches from the midfoot to the toe. This slight enhancement helps runners who land on their forefoot get a faster transition to toe-off and rely less on ankle flexion. The toe rocker adds a feeling of being propelled forward without taking away from the runner's natural gait.

A rocker isn't necessary for a comfortable run. Some runners may find that a traditional shoe allows them to run smoothly and recover quickly. However, many companies are using this geometric innovation in their latest and fastest models. In a sport where small percentages make a big difference, the rocker sole's efficient, energy-saving shape can really benefit runners looking to drop seconds off their PR or get an edge in tough workouts.

When switching over from a flat-soled shoe to one with a rocker design, the wearer may require a transition period to adapt to the new feel. The ride may feel different, and you may need to allow a few miles to get used to the technology before heading out on a long run.

Since the heel-to-toe rocker takes the load off of the joints in the leg, heel strikers should gravitate towards this type of rocker. On the other hand, runners with a forefoot strike should go with a toe rocker since they don't necessarily need the extra curvature presented by the heel-to-toe rocker.

While personal preferences in fit and feel should be the final deciding factor of your shoe pick and may lead you to choose a shoe without a rocker, rockered technology is becoming so common in new running shoe models that it's easy to find a rockered shoe that fits your needs. Whether you want a highly-cushioned shoe for recovery days and long miles, a propulsive racing shoe to stay in front of the pack, a versatile shoe that can do it all, a fast and efficient trail running shoe, or a stability shoe with a naturally smooth ride, we have compiled a curated collection of rockered shoes for each category to help you find the perfect rockered shoe for your next workout.