Are max cushioned shoes making us lazy runners?

Are maximalist running shoes making us better runners, or weaker ones? They’re super comfy and absorb impact like it’s nobody’s business, but max cushioned shoes could actually be doing more harm than good.  

There’s no denying that recent years have seen a boom in the popularity of cushioned running shoes. These days, both the seasoned pro and casual jogger can be seen sporting pairs of bouncy, chunky Hokas, New Balances, Nikes, and the like. 

Aside from a select few, it seems that most mainstream running brands have jumped on the bouncy bandwagon, with midsole chunk and stack reaching dizzying new heights aboard the maximalist hype. Surely, there’s got to be an end in sight? 

At some point, does the comfort and impact-absorption benefits of max cushioning impinge on natural biometrics and could this tip the scale towards injury? To find out, we first need to go back to the basics. 

What exactly are maximalist running shoes?

Maximalist running shoes are typically defined by one dominant feature, which is excessive cushioning, particularly in the midsole, often accompanied by a high stack height (height of the sole between the foot and the ground) of at least 30mm (1.2”). 

Due to this, maximalist shoes can appear on the bulky side and may also be heavier (but not always). Brands tend to stuff a lot of features into the shoe, like a rockered midsole to aid propulsion, a wider base for stability, and sometimes a carbon plate for speed.   

The origins of maximalist kicks 

Maximalist shoes emerged as a counter-response to the minimalist running boom of the early 2010s, sparked by books like Christopher McDougall’s Born to Run and the rise of barefoot-style footwear such as the Vibram FiveFingers. 

Minimalism in running shoes emphasizes natural foot motion, low or zero heel-to-toe drop, and reconnecting with ground feedback for a more in-tune running feel. 

However, this movement had its drawbacks. Many runners reported injuries linked to the abrupt switch to barefoot-style shoes, particularly stress fractures, Achilles tendon issues, and plantar fasciitis, all often caused by underprepared feet and a poor, too-quick transition.

Enter Hoka One One, co-founded in 2009 by two former Salomon employees. Initially popular among ultramarathoners for the reduced fatigue and joint stress over long distances, Hokas exploded in popularity for recreational runners too. 

Other brands followed suit, integrating maximalist lines into their offerings, such as: Nike ZoomX line, New Balance Fresh Foam line, Asics Gel-Nimbus and Kayano (recent versions), Saucony Endorphin Shift, and Brooks Glycerin. What started as a niche has now become mainstream.

Maximalist shoes appeal to runners who are new to the sport and find reassurance in the comfort and joint protection promised by additional cushioning, along with older runners who are looking to reduce impact from the pavement pounding. They’re also popular among everyday runners too (myself included), who are looking for an injection of bounce and an ‘easier’ ride. 

But as this trend takes a seemly permanent place in the mainstream market, questions arise on whether we’re trading natural foot function for comfort and if so, could this cause us problems later down the line? 

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Do max cushioned shoes make running easier?

The main reason we wear max cushioned shoes are primarily for comfort. They’re engineered to improve shock absorption from hard ground surfaces and by extension, make running long distances more gentle on the feet and body as a whole. On the surface, max cushioned shoes tick all of the boxes. 

But ‘easier’ is a layered term. Do these shoes make running easier on the joints? Yes. Do they make it easier to maintain proper form or build resilient muscles? That’s where things get nuanced.

Impact reduction and comfort

The biggest appeal of maximalist shoes lies in their ability to dampen impact forces, especially for runners who heel strike or suffer from joint pain. The foam acts like a shock absorber, reducing the load transmitted through pain points like the knees, hips, and back.

A study by Becker and Borgia (2020) examined how different shoe types affect muscle activity. They found that maximalist shoes led to increased activation in muscles like the gluteus medius and peroneus longus compared to traditional or minimalist shoes.

It also found that maximalist shoes resulted in less dorsiflexion at foot strike (when the toes are lifted up towards the shin, like when walking/running). This suggests that while maximalist shoes may alter muscle engagement patterns and foundational foot movements, the implications for fatigue or injury remain to be fully understood.

Long-distance efficiency

For marathoners and ultrarunners, reduced muscular fatigue can mean the difference between finishing strong or not finishing at all. Maximalist shoes are particularly helpful when cumulative impact forces add up, like over 20,000+ steps in a marathon.

Foam tech like in Nike’s ZoomX or Asics’ FF Blast+ is engineered not just for cushioning, but also for energy return, meaning the shoe gives back some of the energy a runner puts in, in theory resulting in less fatigue per mile.

Meanwhile, a rocker sole (slightly curved midsole) promotes smoother heel-to-toe transitions, especially when leg turnover slows down in later miles. In essence, it can encourage forward momentum with less muscular effort.

Beginner-friendly appeal

For new runners or those returning from injury, max shoes can offer a forgiving re-entry into the sport as they allow for softer-feeling footfall and may result in reduced soreness after efforts, making the sport more approachable for beginners. They can also help mitigate common beginner ailments like shin splints or plantar fasciitis (though not universally).

In fact, a study comparing plantar loading forces between minimalist and maximalist shoes showed that maximalist shoes significantly reduced plantar pressures across the foot, particularly in the forefoot region, suggesting a potential benefit in reducing stress on the plantar surface during running (Ogston, 2019).

Do maximalist shoes weaken leg and foot muscles? 

There is concern that the cushioning in a maximalist shoe may be doing too much of the work, potentially leading to weaker feet, ankles, and lower legs over time. 

While these shoes offer comfort and protection, critics argue that they can interfere with the body’s natural biomechanics and reduce the engagement of important stabilising muscles needed for running and everyday life.

The thick foam midsoles of maximalist shoes act like shock absorbers while simultaneously dulling ground feel as a result. This feel is the sensory input that runners unconsciously rely on in order to adjust stride, balance, and foot placement. 

This is especially important for trail runners who run on uneven and unpredictable terrain. Such reduced proprioception may delay neuromuscular responses during running and reduce muscle activation in the feet and lower legs.

A 2023 study focusing on non-rearfoot strikers found that maximalist shoes caused a redistribution of joint work from the ankle to the knee (Miyazaki et al.). Specifically, there was a decrease in ankle joint work and an increase in knee joint work when using maximalist shoes compared to minimalist ones.

Do cushioned shoes encourage “lazy” running?

Some physical therapists and biomechanists believe maximalist shoes absorb effort that the muscles should be handling, particularly when it comes to intrinsic foot muscles like the small stabilisers in the arch and forefoot, the calves and Achilles tendon, and ankle stabilisers. All of which are put to work when running and when navigating uneven terrain.  

When the shoe does too much of the stabilisation, it can lead to the undertraining of these muscles. The more we wear our maximalist running shoes, the more we could be furthering an increased reliance on cushioned shoes and less natural resilience in the body.

Over-reliance on soft cushioning can also lead to problems like Achilles tendinopathy, IT band syndrome, or plantar fasciitis when muscle balance is lacking or gait is off.

“When you take the foot — which is an amazing structure — and put that into a shoe with arch support, cushioning, etc., the foot becomes lazy and likely more prone to injury”, notes Irene Davis, physiotherapist and director of the Harvard-affiliated Spaulding National Running Center (The Harvard Gazette).

It’s important to note that the effects of maximalist shoes vary by individual. A well-conditioned runner who incorporates strength training and shoe rotation may not experience muscle weakening, whereas a runner who wears max-cushioned shoes for every run may see reduced foot and calf engagement over time.

Is there a place for max cushioned shoes? 

Despite waxing lyrical during this article on the veiled malignancy of maximalist shoes, they aren’t inherently bad. In fact, they can be valuable tools for recovery runs, long-distance efforts, and easing joint stress, especially for older runners or those returning from injury.

The comfort and cushioning in maximalist shoes can keep runners consistent, logging more miles with less soreness. But comfort should not replace conditioning.

Relying exclusively on heavily-cushioned shoes can reduce natural muscle engagement and dull the proprioceptive feedback essential for strong, efficient running. Over time, this may lead to underdeveloped foot and leg muscles or increased reliance on artificial support.

Though in general, more research in needed to pinpoint the benefits and disadvantages of a max cushioned run shoe.

The key as with all things in life, is balance. Use maximalist shoes strategically and rotate them with firmer or lower-profile trainers. Supplement your training with foot-strengthening drills, barefoot strides, or trail runs to re-engage your natural stabilisers.

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