5 Training Shoes With The Best Shock Absorption in 2026

How we test training shoes with the shock absorption

In our lab, each pair of training shoes is purchased with our own funds to avoid brand loyalty. The shoes undergo the same testing protocols under the same conditions (force, pressure, temperature, angle, etc.) to ensure consistent, comparable results.

We use specialized tools and machines to get 30+ data points about each shoe’s cushioning, stability, fit, and durability, among other characteristics, to provide the most comprehensive shoe reviews.

In one of these tests, we follow an acknowledged ASTM F1976 methodology to measure each training shoe’s shock absorption as precisely as possible. The procedure involves dropping an 8.5 kg mass from a height of 50 mm onto the pre-marked spots in both the heel and forefoot of the shoe’s platform. As the mass hits the shoe with 2-second intervals, our machine records the displacement curve.

We repeat the test 30 times (25 during a break-in period and 5 for the final result) and calculate the shoe’s SA. The higher the SA, the better the impact protection.

When (not) to get training shoes with high shock absorption

Shock absorption refers to the shoe’s ability to dampen the impact forces that occur when the foot hits the ground. Absorbing a major part of that force, they prevent it from affecting the bones and joints.

Testing shock absorption in our lab

In running and walking shoes, higher shock absorption is typically preferred, as these activities involve prolonged, repetitive impact. In training, however, it is important to consider the context and use case before choosing trainers with high impact protection.

Benefits of high shock absorption in cross-training shoes

1. Reduced fatigue: Added cushioning helps take the edge off cardio work and jump-heavy programmes, like those in fitness classes and boot camps. When shoes absorb some of the impact, athletes can complete more reps with less fatigue and joint discomfort and feel less beaten up the next day.

Good shock absorption is also essential for treadmill runs and sprint intervals. But no matter how much protection they provide, cross-trainers can never compete with the cushioning of running shoes for distances longer than 1-2 miles.

If you regularly run longer distances, we highly recommend getting a dedicated running shoe or a running shoe with decent stability that doubles as a gym shoe.

2. Less stress on the tendons and joints: This is particularly important for people who need to protect their ankles, knees, hips, and lower back because of discomfort, pain, or a history of injuries.

Athletes with plantar fasciitis, heel pain, ball-of-foot pain, Morton’s neuroma, and other painful conditions will also benefit from better cushioning. The same is true for heavier, more muscular folks, whose weight exerts more force.

3. Better for hard surfaces: Athletes training on hard floors like wood or concrete, as opposed to rubber mats and carpets, will surely appreciate extra shock absorption.

4. More comfortable for walking and day-to-day wear: Cross-trainers that pack a little more cushioning than their counterparts can serve as decent walking shoes and make it more comfortable to commute or stand (i.e., when coaching at the gym all day).

We measure shock absorption in both the heel and the forefoot, as most cross-training shoes are not equally well-cushioned in both areas. The SA reading tends to be higher in the heel as that’s where the peak impact force goes when walking, running (with a heel-striking pattern), or landing on flat feet (i.e., during box jumps).

But it also helps to know how much impact protection to expect in the shoe’s ball-of-foot area for plyometric jumps, rope jumping, agility drills, and sprints (with a forefoot/midfoot striking pattern), where the peak forces go to the forefoot.

When high shock absorption backfires

When it comes to cushioning in training shoes, more is not always merrier, and it’s important to understand when enough is enough.

Here are a few cases when it’s better to opt for a trainer with moderate or even low shock attenuation:

1. Loss of stability in heavy weightlifting: It’s hard to tell at what exact load the shoe’s midsole compression becomes critical, as that depends on the athlete’s bodyweight and the midsole composition. But either way, if you do CrossFit and your workout routine is heavy on lifting, a firm, incompressible shoe platform is a must.

Ideally, you want all of your energy to travel to the barbell and not get absorbed by the shoe’s midsole. A stout, firm shoe base also prevents unwanted wobbling and helps you feel more connected to the floor.

Example of a cushioned, less stable cross-trainer

Example of a firm, highly stable cross-trainer

2. Poor ground feel: More foam underfoot can mute sensory feedback between the foot and the floor. This, in turn, can make the response feel delayed or even cause balance issues during quick agility work.

3. Weaker foot engagement over time: Relying on cushioning too much for too long can make our own stabilizer muscles and tendons somewhat ‘lazy.’ If you aim for well-rounded strength, you might want to rotate between cushioned and firm shoes or even perform some exercises barefoot to keep the engagement going.

This is one of the reasons why some gym goers gravitate towards minimalist or even barefoot-style trainers.

Midsole softness and shock absorption in training shoes

It is only logical to assume that better cushioning is associated with softer foams. But that’s not necessarily the case for training shoes.

Having sliced and measured dozens of cross-trainers, we found no strong correlation between higher shock absorption and softer cushioning. Most trainers with high impact protection show durometer readings between 20 and 30 HA, which reflects a moderately soft/balanced experience (below 20 HA is soft and above 30 HA is firm).

Very often, brands incorporate dual-density setups that fuse softer and firmer foams to add more cushioning where it’s most needed while keeping the targeted areas firm for stability.

Example of a dual-density midsole

Stack height in trainers with high shock absorption

Although it makes sense to expect better impact protection from a shoe with a 30+ mm stack than from a barefoot-style shoe, our data show that shock absorption does not increase proportionally with stack height.

In some cases, we even recorded the same SA in cross-trainers with a 10-mm difference in stack height! So it’s not only about the amount of cushioning foam but also about its quality and the shoe’s midsole design overall.

You can choose a more grounded shoe or opt for a higher heel (a higher heel-to-toe drop), depending on your training goals and preferences.

For example, shoes with a lower stack can be a better match for workouts with lots of side-to-side movements and agility work.

Price: Do we pay more for better impact protection in training shoes?

Comparing the average retail price of cross-trainers with low, moderate, and high shock absorption, we found that the latter actually has the lowest average MSRP:

But here is the kicker, the price of high-SA trainers ranges anywhere from $60 to $160! This means that impact protection is only part of the equation, and the final price depends on the quality of the materials and the presence of advanced technologies.

Most flagship cross-training shoes have firmer soles because they are built for demanding CrossFit and weightlifting sessions. Premium options like Reebok Nanos and Nike Metcons tend to have their shock absorption in the low 60-80 SA range.

This explains the higher average price point of shoes with lower SA in the table above.