The amount of cushioning needed in a running shoe depends on a number of factors. The first, of course, is the style of running enjoyed, as well as how often a person runs. The second factor and one that many people overlook is the shape of the runner’s foot, especially the height of the arch.
Generally speaking, the longer the distance you run, and the higher your arch, the more cushioning needed to run comfortably. There are essentially five different levels of cushioning. Level one provides maximum flexibility but offers little in the way of cushioning or added comfort. Shoes like the Nike Free 5.0 that have a minimal amount of material would fall into this category. Levels two through four offer varying degrees of flexibility versus cushioning, with shoes like the Nike Women’s Zoom Winflo 3 falling somewhere around a level three to four. The fifth level is reserved for the maximum amount of cushioning available, and state of the art technology that is designed to keep your foot in a basic pronation stance while your running with minimal effort on your part. These shoes will often have cushioning in the midsole, heel, and instep areas.
For most people, a level three cushioning, which has a nice balance between comfort and flexibility will serve quite well. Often these shoes will have cushioning along the sides, in the heel, and some around the toe area. These shoes are often lauded as being quite comfortable, but still providing a good range of natural movement.
The exception, of course, is the runner with less than average feet, or one that enjoys the harder, more demanding runs. Often these runners need a bit more support than what a level three can provide, so a level four or even five may be in order.