12/03/2025
When you’re deep into marathon prep, not every run should feel aggressive. Some days need to be about reducing joint stress while still getting in the necessary miles to build stroke volume and capillary density.
Highly cushioned running shoes like the Nike Vomero Premium, HOKA Bondi 9, and Brooks Glycerin Max make some bold claims to reduce joint stress if the goal is a recovery run. Had to put this impact theory to the test with the force plates (results are on the last slide 👀) and the data didn’t lie:
🔺lower braking force → less impact to deal with over thousands of steps
🔺lower eccentric RFD → smoother loading rate, less “punch” into the joints
🔺longer braking duration → forces spread out over time, making easy runs actually easy
🔺lower force at zero velocity → reduced stiffness demand on tendons during every landing
🔺reduced eccentric impulse → less total mechanical work per stride
Add that up across 5–10 km on a recovery day, and you’re giving your tissues a chance to catch up instead of falling behind. The evidence is clear: use a cushioned setup when the goal is lowering load so you can approach your next intense training session with fresh legs.
⚠️Pick the right tool for the right day. Highly cushioned shoes are not for every day use, keep it to recovery training days only.
