The Science of Rocker Soles in Running Shoes | DOR #75

Today Nate and Matt take a deep dive into rocker soles in running shoes. What exactly is a rocker sole? What's the role of toe spring in a shoe? Who may benefit from a rockered sole and who may not? Afterwards we discuss what to do when presented with conflicting evidence and how to sift through the vast amount of information and research available. Finally, Matt gives his review of the XTEP RC 260.
Chapters
0:00 - Intro
1:26 - The Subjective: what's your favorite Winter Olympics event?
6:56 - Rocker Soles: definitions and biomechanical implications
23:20 - What shoes have the best integrated forefoot rockers?
28:50 - Who may benefit from rocker soles?
36:27 - Who may not benefit from rocker soles?
40:56 - Research: what we do with conflicting evidence
48:59 - XTEP X 260 Review
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Doctors of Running aims to use knowledge of human movement, clinical biomechanics and performance to bring you cutting edge reviews, science and knowledge. Featuring reviews of the latest shoes and shoe technology from the perspective of physical therapy professionals.

[@DoctorsofRunning]

Chapters 0:00 - Intro 1:26 - The Subjective: what's your favorite Winter Olympics event? 6:56 - Rocker Soles: definitions and biomechanical implications 23:20 - What shoes have the best integrated forefoot rockers? 28:50 - Who may benefit from rocker soles? 36:27 - Who may not benefit from rocker soles? 40:56 - Research: what we do with conflicting evidence 48:59 - XTEP X 260 Review Follow via apple pod to catch all our episodes: podcasts.apple.com/us/podcast/doctors-of-running-virtual-roundtable/id1518639507

[@anthonyk5515]

Guys, this is superb. Excellent content. Just a note, after never having had knee trouble I developed runners' knee. This is after running in the Glideride for four months. I rested a couple of weeks, changed back to Hoka and guess what? No more knee trouble.

[@Skibidibobobeebop]

Favorite running podcast. Super informative and nerdy. I love it

[@paulomendes4896]

Excellent video, very interesting and instructive, thank you.

[@andrewjknoxuk]

Really enjoyed this, thank you. Glideride 2 is my shoe! Yes, a 3 is coming out this year. I have limited dorsiflexion in my right ankle that causes me issues and find a rockered shoe really helps.

[@johnkortman5143]

My favorite Winter Olympic sport is either speed skating or cross country skiing. With rockers and toe spring, I tried on the Skechers Razor Excess and felt my toe being held in extension. I ended up not running in them and returning them since it felt too unnatural for me to have my toes being in extension. I tend to fire more from my foot and ankle, and have had better experiences running in the Kinvara than I have running in the Noosa Tri 13.

[@macfin4862]

This is a great conversation

[@DoctorsofRunning]

Thank you!

[@outdoorbeginner]

Subjective - I love that you had a Jason Brown shout out!! He was so wonderful to watch. I'm a figure skating junkie :)

[@theartofthematter3334]

I recently sustained my only significant running injury in a 45 + year career. The injury is to my tendon where it connects to the glutes, plus stress on the hip. The first question out of the physical therapists's mouth was "did you recently switch to a rockered sole?". Unfortunately, I fell prey to the marketing and eventually tried 4 different brands of plated shoes looking for my elusive increase in %. I learned I actually run SLOWER in highly rated plated shoes (which all incorporated a rocker). They always felt awkward in that I am definitely one of those you mentioned who incorporate a definite "ankle and forefoot propulsion" you mentioned. Review after review touts the greatness of these designs. So after my $800 shoe experiment plus $1500 worth of physical therapy I've learned I need to trust my gut.

[@langlena]

Is ITB considered "hip issue"? I run in Noosa 13 and like it. But after listening to you guys I am afraid it might need other shoe (have Mach 4 as well... wonder if it is better). Thanks!

[@O1sson]

I'm very curious about your thoughts on the rocker of TNF Vectiv shoes, Matt. To me they feel like there is a small but steep-ish bevel just behind the metatarsal heads, leading into a thinner and more ground-feely flexible toe-off. It's especially noticeable in the Enduris that feels thick and max stack in the heel but has quite a bit of forefoot groundfeel/ground contact feeling.

[@TOXIN543]

I did run 14km in the puma liberate (no rocker whatsoever) including some hill sprints two days ago and still notice some calf soreness. I like a steep forefoot rocker (eg. in NB prism, Asics novablast, many supershoes) which is less impacting on my calves. In contrast the rocker on the saucony endorphin speed is way to long and gentle for my liking. That is my example of anecdotal evidence. subjective: I usually don't watch the winter sports, but when I do speed skating is my favorite. Especially the short and relay races are fun to watch.

[@mathiasjahl3729]

I have damaged cartilage and meniscus from playing soccer for over 20 years. For the 10 years i have been running now (incl. alpine ultratrails up to 100K), i had most of the time been using more "natural" shaped shoes, with almost now injuries. But in teh last 1-2 years, i tried more rocker shaped midsoles, like the Speedgoat, Ultra Glide or Pulsar, and i developed injuries in knees and Hip (

[@foocw]

think the word you're looking for, for fades in between colours, is gradient!

[@catherinec4724]

The new mizuno rebellion is a rocker? How would this perform as a daily trainer on someone with medial "shin splints"?

[@jameswestmoreland9717]

Need to have snowshoe races, maybe 5K and 10k. Duarhlon, too. Xcountry ski with snowshoe. Even combine downhill ski time, then snowshoe back up downhill course.

[@runnerswine]

Hello where is your office and do you cast orthodics?

[@angeljohnson234]

If DOR offered virtual sessions, I'd be interested.

[@jeffdelro5161]

Maybe I missed it....do rockers negate the impact of the drops? Why would drop still matter when there's a rocker?

[@pk19854]

Is arch-length more important with rockered shoes than more regular shoes? Seems logical to my non-medically trained mind. It seems like a more active intervention in the gait-cycle (if you know what I mean) increases the importance of getting the geometry just right? I did fine in 10.5 bondis, but the upper felt a bit sloppy. Went 10 for Cliftons, but ditched them because toe blisters but also had ‘shin splint’ problems. Later tried a brannock device that showed 10 for foot length and almost 11 for arch and it made me wonder if this has contributed to the other problems.

[@critomian]

My personal experience is it matters due to the specific shape of modern shoe as compared to shapeless shoe of yesteryear. You’ll notice the shoe contours and also the ball of the shoe is at a specific position.