7 Running Shoes With The Best Shock Absorption in 2025

How we test Running shoes with the shock absorption

Before shoes enter the lab, we go through a process of deciding which shoes will be purchased and tested. On our Pipeline page, we laid out all the steps involved in this. When the shoe gets on our radar and is approved for purchasing, we do so with our own funds. We don't have sponsors, contracts with the brands, or brand ambassadors on the team. 

The shoe is then tested both on the test runs and in our lab. All the lab tests are standardized (which we describe in great detail on the Methodology page). This standardization allows us to compare the lab test results because every shoe is tested the same way, under the same conditions. No variations, no excuses. 

Once done with testing, we publish everything on our website. 30+ data points, along with the media and our personal experience with the shoe. This thorough testing allows us to select the best out of the best: we do exactly that and highlight these top picks in this guide. 

Shock absorption, also known as shock attenuation, refers to a shoe's ability to absorb impact during landing effectively. The better it is, the less strain is put on the legs because they have to deal with less impact forces. As always, there’s a caveat, and that’s why we go down the rabbit hole. 

Why is shock absorption so important in running?

Because it saves runners’ legs from unnecessary impact forces. On the long run (literally and figuratively), these forces accumulate, so even if you don’t feel them immediately, after a while, there’s a lot of stress that results in (premature) muscle fatigue. This fatigue can be postponed, reduced, or avoided with good shock absorption. 

Best shock absorption is usually found in so-called supershoes (lightweight, high energy return, high shock absorption), and these shoes are known for their leg-saving features. They improve the race time but also lead to less muscle fatigue.

4 features of running shoes with high shock absorption

Here are 4 things you should know about running shoes with high shock absorption: 

1. They scored a minimum of 130 SA on our shock absorption test. 
2. They are most likely high-stacked and soft. 79% of running shoes with high absorption in our database are softer than average and 85% have a heel stack height of 35 mm or higher. Running shoes that are closer to the ground (low stack height) don’t have enough foam to offer high shock absorption. 
3. High shock absorption is very often found in daily trainers. These shoes usually don’t have above-average energy return, given the pace they are made for. 
4. High shock absorption is ideal for heavy runners, those with bone stress injuries, and for runners doing long distances (half marathon, marathon, ultra). Other runners (average ones) are doing best with moderate shock absorption. 

Measuring shock absorption in RunRepeat lab 

To test shock absorption in running shoes, we follow the ASTM F1976-13 methodology. For this test, we have to remove the upper, so that the machine can reach the heel and the forefoot with nothing in the way. 

Measuring shock absorption [ASTM F1976-13 protocol]

We lock the shoe in place and then drop an 8.5 kg mass from a height of 50 mm on the forefoot and the heel. This results in a total energy input of 5 J. We perform 30 repetitions per location and take into account only repetitions 26-30 for calculating the average shock absorption 

The first 25 repetitions serve as a natural break-in of the shoe. Between each repetition, there is a 2-second break. It’s also important to highlight that we test shock absorption both and the heel and at the forefoot. This is important because runners can then find out how protective the midsole is where they land, be it at the heel or the forefoot. 

As in the stack height tests, the locations where the shock absorption test is performed are defined in the WorldAthletics guidelines: we drop the mass exactly at the 12% and 75% of the inner shoe length. 

Do not confuse shock absorption with midsole softness 

Shock absorption tells us how protective the midsole is, which means how good it is at dampening the impact forces. Midsole softness, on the other hand, tells us only that: how soft the midsole is. 

You may think that softer shoes always have higher shock absorption and vice versa, but that is actually not true. Let’s look at the numbers: 

• 79% of high-shock-absorption running shoes have below-average softness
• The rest, 21% belongs in the moderate-softness group. No firm shoes per se, but some midsoles scored as high as 28 HA on our durometer test (this is Mizuno Wave Rider 28 with 131 SA at the heel). 
• On the other hand, examining low-shock-absorption running shoes reveals shoes that scored below average, with some as low as 13.5 HA (this is Adidas Pureboost 23, which also scored low on the shock absorption test with only 108.4 SA). 

Which runners should choose running shoes with high shock absorption

What is actually high shock absorption? Based on our lab data, anything higher than 130 SA. 

High shock absorption means that the midsole is doing a great job at dampening the impact forces and this is needed a lot for: 

1. Runners who run long distances. Be it a long slow distance (LSD) or an ultra, it’s the pounding that builds up. Runners who run half marathons and marathons (the longer the distance, the greater the need for high shock absorption) 
2. Runners who have (or have had) bone stress injuries. It’s simple math: have a midsole that will deal with more impact force so that your bones and joints don’t have to. 
3. Heavy runners; their bones, tendons, ligaments, and joints will greatly appreciate all the help they can get, and a high-shock-absorbing midsole is heaven-sent in that regard. 

High shock absorption for forefoot strikers

In general, when we talk about shock absorption, we talk about the measurements done at the heel. We do so because the majority of runners are heel strikers and even forefoot strikers end up landing at the heel when doing (very) long distances due to fatigue. 

This, in no way, means that we forgot forefoot strikers. In case you are one, here are running shoes to look at! 

When moderate shock absorption is recommended

Moderate shock absorption falls within the range of 110-130 SA. This is exactly what works best for the majority of runners! Most recommended daily trainers shine in this range. This means that moderate shock absorption is ideal for runners who are running at average paces and distances. You can expect the best combination of protection, comfort, and versatliy in running shoes with moderate shock absorption. 

What is low shock absorption actually good for?

First, it’s great for short races where you prioritize energy return, better cadence, and lower weight. Second, it’s recommended for runners who want to be closer to the ground, experience a better ground feel, and strengthen their foot muscles. This is because low shock absorption is found in running shoes with lower stack heights and with lower heel drops. 

As you can see, the heel drop is lower and so is the stack height. To learn more about the effects of heel to toe drop on muscle activation, we wholeheartedly recommend our Ultimate guide on heel to toe drop

As we know, low heel-to-toe drop is great for strengthening the foot muscles as it activates them more, together with the Achilles and maybe even calves (depending on the height of the drop, of course). Running shoes with low shock absorption are often found in rotations that belong to runners who want to work on their running form, strengthen all foot and leg muscles equally (by varying drop, stack height, shock absorption), and who are maybe struggling with injuries where muscle strengthening is a must. 

Low shock absorption is also found in very fast, short-distance race shoes. No wonder, given that here, the priority is: high energy return, low weight, and running efficiency! Below, we see examples of shoes with high energy return, low-to-moderate shock absorption and low weight: 

Shock absorption vs. energy return

We often present our lab results from shock absorption together with energy return. This is not only because they are tested at the same time. These features are completely different, yet it’s always good to look at both at the same time. What good is a crazy amount of protection if the midsole is dull and you want to do tempo runs? No good. 

It’s important to take pace into account because the faster you run, the higher the energy return (on average) in running shoes. Shock absorption also increases but not nearly as energy return. We’ve analyzed this in great detail in this guide. 

Below, we will list examples for these groups of shoes: combinations of low/high shock absorption and low/high energy return. 

Shock absorption vs. stack height 

The higher the shoe, the better the shock absorption! Given that we already used 3 shock absorption groups (low, moderate, and high), we’ll do the same here and compare the average heel stack heights:

• Running shoes with low shock absorption (<110 SA) have an average heel stack height of 28.8 mm; 
• shoes with moderate shock absorption (110-130 SA) have an average heel stack height of 34.1 mm; 
• and, finally, shoes with high shock absorption (>130 SA) are on average 38.0 mm tall at the heel. 

How to recognize running shoes with the best shock absorption?

Short answer: you can’t. Longer answer: Visually, it’s almost impossible to recognize different foams. However, knowing which foam it is may significantly help you. 

Premium foams have higher shock absorption and energy return than standard foams. And, not the best rule, but the higher the price, the better chances of nailing a supershoe with great shock absorption and energy return. To learn which foams are premium and which ones are standard, look at our detailed overview in the Ultimate guide on running shoe foams.