Soft cushioning for heavy runners

Asics Nimbus 27

The Nimbus 27’s brand-new Flytefoam midsole has the stability that heavy runners need.

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The Nimbus 27 has changed, but it takes a run or two to understand how. The EVA foam variant from the Nimbus 26 has been replaced with what feels like a PEBA blend. That translates into better responsiveness and stability. It’s quicker to spring back into shape after foot strikes.

The new Flytefoam is more resistant to compression than the 26, so it’s marginally better for heavier runners. The lack of cushioning bias also makes the Nimbus 27 very neutral and supportive on both sides.

The stack has a wide base that creates a cushioned yet stable foundation. The deep channel under the heel also keeps the weight centered.

Standard daily trainers like the Asics Nimbus 27 use a hard heel counter.

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The Flytefoam midsole is also ideal for long-distance comfort, yet doesn’t feel slow. The increased stiffness makes the rocker more effective at rolling the foot forward.

The upper has a few updates worth mentioning. The thinner mesh replaces the thicker knit mesh from the previous model, so the forefoot has more room.

The padded heel and stretchy tongue are carried over, as is the ultra-practical heel loop.

Daily trainer for heavy runners

Saucony Ride 18

The Ride 18’s cushioned and supportive Pwrrun+ midsole makes it a good fit for heavy runners.

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The Ride 18’s midsole is made of Pwrrun+, an expanded PU foam that has always been kind to heavy runners. By the way, the adidas UltraBoost 5X also uses expanded PU foam for its midsole.

The Pwrrun+ foam hits the sweet spot between cushioning comfort and ride stability, and that’s what makes the Ride 18 excellent for heavy runners. The resilient midsole supports the foot during everyday runs and long-distance races. The secure upper fit keeps the foot locked in over the midsole.

While the Ride 18 uses the same base material (Pwrrun+) as the Ride 17, it’s softer and lighter. The Pwrrun+ foam has been tweaked for a lower density, thus lowering its weight and firmness.

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Just like the Ride 17, the v18 gets a cushy footbed made of the same material as the midsole.

The upper fits shorter than the Ride 17. The additional padding inside the heel collar shifts the foot forward – thereby decreasing the room in the front.

On the bright side, the upper is plusher and more secure. The heel and tongue have more padding, and there’s an improved sense of lockdown.

Best for overpronators

Asics Kayano 31

The Asics Kayano 31’s supportive motion-control midsole makes it ideal for heavy overpronators.

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1. Read our detailed review of the Asics Kayano 31 here.

If you overpronate – meaning if your foot tends to roll in excessively on the arch side – then a motion-control shoe like the Kayano 31 may be right for you.

The Kayano’s midsole design limits the extent of inward roll. It has a more supportive inner sidewall as well as a sloped negative space under the heel.

The supportive midsole keeps the foot from rolling inwards. Working together is the sloped groove that directs the loading away from the arch side.

The Asics Kayano 31 is also available in a wide and extra-wide.

The Asics Flytefoam last - cushioned, yet firm and supportive.

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The midsole uses a brand-new Flytefoam instead of the EVA blend that the Kayano 30 had. It creates a cushioned base that is also stable. This way, heavy runners benefit from the Kayano’s suite of motion-control features but also the ride stability.

As noted in our review, the fit and feel of the upper is excellent. Additional widths are available for Clydesdales.

Supportive cushioning for heavy runners

ON Cloudmonster 2

The ON Cloudmonster 2’s midsole has a firm ride, and that’s a good thing for heavy runners.

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1. Read our detailed review of the ON Cloudmonster 2 here.

The ON Cloudmonster 2’s firm midsole and unique geometry makes it supportive enough for heavy runners.

The cushioning doesn’t come from the foam, but from the hollow chambers that collapse and rebound when loaded. Sure, there’s a very comfortable insole under the foot, but that’s just for the step-in comfort.

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Unlike most cushioned shoes that use a soft midsole, the hollow chambers quickly spring back to their original shape. This way, the midsole compression is localized at the point of loading.

In contrast, a larger section of the midsole stays compressed on much softer shoes – like the New Balance 1080V13, for example. That usually affects the stability negatively. The Cloudmonster’s cushioning avoids that scenario by being ‘mechanical’ and not foam-based.

This behavior makes the ON Cloudmonster very stable despite its tall stack heights. There’s ample comfort for up to a marathon, but without any loss of stability.

The upper fits very long, so we recommend buying a half-size smaller. For instance, if you usually wear a US 10 in other brands, a US 9.5 in the Cloudmonster should do it.

Max cushioning for heavy runners

Brooks Glycerin Max

Two co-molded, midsole foam densities. A 47 mm and 41 mm stack. And yet, this ultra-max-cushion trainer supports heavy runners.

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The Brooks Glycerin Max is unlike any other shoe we’ve run in. The highlight of this shoe isn’t just its tall midsole and the deep cushioning that comes with it. After all, there’s a new max-cushion shoe released every other day.

What this shoe does differently is how its midsole is constructed. The midsole uses dual-density foam, but they’re not stacked on top of each other. The midsole uses the supercritical DNA Flash foam with two different cell structures.

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The forefoot foam (in blue) is made up of smaller cells, whereas the rearfoot foam (in white) uses larger cells. How the midsole behaves depends on where you land. Rearfoot strikers will find softer landings than forefoot strikers. While highly cushioned, the firmer forefoot also makes the rocker more effective.

This unique design makes the Glycerin Max surprisingly versatile. The supercritical foam midsole supports higher bodyweight and doesn’t feel slow either. The rocker midsole helps this 10.5-ounce (298 gm) trainer roll forward during the transitions.

So what’s the best use case for this trainer? We’d say this is a daily trainer that also works very well as a recovery run (easy speed) shoe. It also works for logging marathon miles.

Marathon racer for heavy runners

adidas adios Pro 3

The midsole stability of this versatile marathon racer makes it suitable for heavy runners.

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1. Read our detailed review of the adidas adios Pro 3 here.

Modern marathon racers make extensive use of softer PEBA and other superfoams, so the midsole stability has become a weak point for such shoes. PEBA racers like the Vaporfly 3 and Saucony Endorphin Speed 4 don’t do very well under heavy loads.

This is where the adidas Adios Pro 3 makes a difference. The Lightstrike Pro foam is more resilient and feels denser than materials like Nike ZoomX, New Balance Fuelcell, and Saucony Pwrrun PB.

And it’s not just the foam; the stiff ‘Energy Rods’ add stability by spreading out inside the midsole. The Adios Pro 3 is also one of the few super-shoes that work well for heel strikers as well.

While the secure upper fits true-to-size, the eyelet bump under the first lacing row may be potentially irritating for some runners.

Versatile cushioning for heavy runners

Asics Superblast 2

The Superblast 2 has excellent versatility, even for heavy runners. This could be that mythical do-everything shoe.

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1. Read our detailed review of the Asics Superblast 2 here.

Unless you’ve been living under a rock, you must have heard of the Asics Superblast 2.

Its deep yet lightweight cushioning makes it ideal for long runs; its above-average durability and versatility also make it an excellent daily trainer. The true-to-size upper fits securely, with the Superblast 2 being more spacious than the Superblast V1.

The midsole under the spacious upper is softer than before, so the speed-friendly feel from the SB1 is diluted. On the road, that translates into a less aggressive ride character – it’s slightly harder to run quicker miles than the SB1. The looser upper forefoot also lacks the locked-in feel of the SB1.

Just like the last time, the thick stack of Flytefoam Turbo foam midsole offers a high cushioning-to-weight ratio. And if all that wasn’t enough, the Asics Superblast 2 works very well even heavily loaded.

The rocker effect of the midsole is toned down by the less-than-ideal fit and softer Flytefoam Turbo.

The lightweight and uber-cushioned Superblast 2 is missing two things that contributed to the Superblast 1's success.

The midsole stability is excellent relative to its stack height and deep cushioning.

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Unlike most cushioned midsole that bottoms out or collapses under heavy loads, the Superblast’s midsole maintains its structure. The Flytefoam core doesn’t deform when loaded and the firmer (made of a different foam) creates a stable base. This results in better stability and consistent cushioning over comparable shoes.

Asics has made changes to the outsole design and rubber compounding, so the Superblast 2’s forefoot grip is superior to the V1.

Orthotic-friendly shoe for heavy runners

Saucony Echelon 9

If you want to use an orthotic with your running shoe, the Saucony Echelon 9 is a safe bet.

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There are many reasons why the Echelon 9 features in this article.

Saucony uses the cushioned yet supportive Pwrrun midsole foam here, thus infusing the Echelon 9 with high levels of inherent stability. If that wasn’t enough, the outsole has an ultra-broad footprint for greater contact surface.

The midsole material and geometry create a ride that is cushioned but also solid-footed. The Echelon 9 loses a lot of weight compared to the Echelon 8. Whereas the Echelon 8 weighed more than 12 ounces; the Echelon 9 is a 10.3-ounce (292-gram) shoe.

For heavy runners who rely on a customized insole, the Echelon 9 has a thick PU insole that can be swapped with an aftermarket orthotic. There’s more upper space available in the optional wide and extra-wide sizes.

The soft upper is very plush; the heel collar and tongue are generously padded and use soft lining materials. An inner gusset makes the fit smooth while also keeping the tongue in place.

5K/10K racer for heavy runners

adidas Adizero EVO SL

The Lightstrike Pro performs at a high level, even under heavy loads.

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What we said about the Adios Pro 3 holds for the EVO SL too. This speed trainer works for all footstrike orientation, running speeds, and bodyweight ranges.

The EVO SL’s midsole stack heights are similar to previous year’s Adios Pro. The 39 mm and 32 mm tall Lightstrike Pro core offers cushioned landings served with a side of fast.

Also, the LS Pro foam used on the EVO SL is firmer than the current-gen Adios Pro 4. Heavy runners can enjoy the soft and springy cushioning of the super-foam midsole without bottoming it.

However, the EVO SL isn’t ultra-stable when loaded with higher weight. The bouncy midsole takes a split second to stabilize during footstrike.

In return, heavy runners get the engaging ride quality that’s also quick enough for race-day. The well-defined rocker propels the foot at the end of the gait cycle, making the EVO SL ideal for 5K and 10K races and tempo workouts.

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There’s more upper space than traditional racing shoes. The breathable EVO Pro-inspired upper has a just-right fit that is neither too tight nor too loose.

Trail runner for heavy runners

Brooks Cascadia 18

The Cascadia’s unique ‘trail adapt’ plate makes the shoe stable for heavy runners.

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The Brooks Cascadia has always been a reliable pick for heavy runners, and it’s no different this time.

The firmly cushioned midsole uses an internal rock plate called ‘Trail adapt’. It’s an articulated plate with ‘wings’ supporting the rearfoot. This stiff component stabilizes the foot on uneven terrain without sacrificing cushioning protection. This setup is identical to the Cascadia 17, so the Cascadia 18 is an upper-only change for this year.

The stable ride makes the Cascadia 18 an excellent choice for large-framed runners.

The firm midsole has inherent stability over uneven surfaces, and the unique rock plate adds forefoot protection and stiffness. The 8 mm heel-to-toe offset makes the transitions smoother.

The outsole combines an aggressive lug geometry with the sticky ‘Trailtack’ rubber to deliver a confidence-inspiring grip on the trails.

How we selected: What to look for

You’re probably reading this guide because you weigh more than 200 lbs/90 kilos. However, the word ‘heavy’ can mean so many things. For example, we could be talking about a large-framed runner with feet to match. Also, low or flat arches may not necessarily be a part of the discussion – many heavy runners have a regular arch.

When searching for suitable running shoes, you’ll likely hear the following shopping advice:

“Buy a running shoe with the softest cushioning. They’re the best for heavy runners.” Or, “You can’t go wrong with a stability shoe for overpronators.”

Wrong. That’s not great advice at all.

We understand why most people recommend max-soft or motion-control shoes. The underlying (and misinformed) logic is that a softer ride equals better shock absorption. However, that simply isn’t true; there is no scientific evidence behind this theory.

A running shoe that’s excessively soft can do more harm than good when it concerns a high bodyweight. Here’s why:

An uber-soft running shoe is unstable for high bodyweight.

A shoe that feels supportive for a 150 lb runner might end up throwing a heavier individual around. If the midsole isn’t supportive, then that translates into a higher workload for the body.

During each phase of the gait cycle, the body has to work harder to compensate for the unstable shoe. This increases the chances of injuries.

Excessive midsole softness can cause the shoe to bottom out.

The Asics Nimbus 17 was a perfect example of this in action. Its midsole was so mushy that it bottomed out even if you were a 150-pounder, and parts of the outsole were felt during runs.

An extremely soft shoe will lead to significant variance between the static and dynamic heel drop.

An often overlooked aspect is that there can be a huge difference between the published heel drop and the dynamic offset of ultra-soft running shoes.

The heel-to-toe offset is the difference between the heel and forefoot midsole thickness, and brands often advertise this number. For many shoe geeks, this number is an influencing factor when buying running shoes.

A heavy heel striker will cause a softer shoe – like the Nike Alphafly 2 here – to produce a negative heel-to-toe offset.

However, the static heel drop should be taken with a huge grain of salt. When fully loaded, the real heel offset of a shoe can vary a lot from the static drop. A shoe with a firm midsole keeps this variance low.

Running in a very soft shoe will result in a lower heel gradient than expected; more so when the foot-strike load is in multiples of 200 lbs.

Depending on how soft a midsole is, a ’10 mm’ drop could turn into a 4 mm offset during runs. This could strain the Achilles or Calf muscle if you’re not used to running in footwear with a low heel drop.

Super-soft cushioning has lower durability.

Except for newer materials like adidas Boost, Saucony Pwrrun PB, or Nike ZoomX, EVA foam-based midsoles tend to lose their cushioning after a few hundred miles. A heavy runner using a shoe made of a soft EVA foam compound is likely to fatigue it sooner than a lighter runner.

So far, we’ve painted super-soft running shoes in a poor light, but there are exceptions. Certain shoes made from new-gen foams can be very soft, yet durable with acceptable levels of stability.

The Superblast’s midsole maintains its neutral character even under heavy loads.

Softness and cushioning are often used interchangeably. But cushioning – which is loosely defined as the ability to protect the foot from impact forces – also exists in firmer shoes. So it is important to buy a shoe that is cushioned yet supportive; the kind that can safely manage a 200+ lb body weight over hundreds of miles.

Many cushioned and supportive running shoes exist, but it is a challenge to sift through the confusing assortment of products.

To help narrow the search, we’ve curated over a dozen running shoes. This buyer’s guide is far from exhaustive but a good place to start. Included here are regular trainers, heavy stability shoes, trail running shoes, and racing flats.