Running Shoe Foam 101: The Ultimate Guide to Cushioning and Performance!

Today, we’re peeling back the layers—literally—on the running shoe foam that gives our favorite shoes their unique personality.

Whether you’re chasing comfort, speed, or a little bit of both, the foam under your feet plays a starring role.

I’m breaking down the most popular running shoe foams on the market, digging into what they’re made of, what they excel at, how they stack up against each other, and which shoes you’ll find them in.

Sound interesting? Let’s dive right in…

Running Shoe Foam

I get it—the naming, the tech terms, the fancy labels—it’s all a bit confusing. With brands throwing around terms like Nitro, Elite, and PB, it’s enough to make your head spin.

So, I went on a mission to uncover what these brands are really putting in their shoes. Trust me, I had to dig deep into the dark corners of the web because transparency isn’t exactly their strong suit.

But don’t worry, I’m here to break it all down and demystify the jargon for you.

But first, let’s define the different types of foams running shoe companies use in their shoes and their pros and cons…

What is EVA?

EVA, or ethylene vinyl acetate, is the classic workhorse of running shoe foams. It’s been around forever and, earning its stripes as a go-to material.

Why has it stuck around so long?

Well, it’s pretty lightweight—especially compared to bulkier materials like rubber found in non-performance shoes.

Now, while EVA might not blow you away with energy return, it does offer solid impact absorption and stable performance on your runs. Plus, it’s durable and tends to hold its resiliency and bounce over time.

You’ll find EVA in everything from beginner-friendly shoes to daily trainers like the Asics Gel-Cumulus or Brooks Ghost. It’s a favorite because it gives a balance of cushioning and support that works for most runners without overwhelming the foot.

Here’s a fun fact: most brands won’t even mention EVA in their shoe descriptions because they’ve slapped a fancy new name on it—but trust me, it’s still the same dependable EVA under the hood.

Pros:

• Smooth ride.
• Well-refined. Manufacturers have perfected EVA for varying levels of cushion or firmness.
• Lightweight without sacrificing cushioning.
• Good shock absorption especially on longer runs.

Cons:

• Compresses over time and loses its bounce and cushioning.
• Lacks the energetic “pop” of newer foams like PEBA or TPU.
• Flattens out and feels less lively after extended use.

Overall, EVA is a staple in many daily trainers for good reason. Personally, I’m a fan of EVA for everyday training because it strikes a balance: it’s not too poppy or overly responsive and allows me to put in some work and build up those muscles during my daily runs. Shoes like the Saucony Endorphin Shift 3 or the Adizero SL are my go-to’s for that reason.

What is Supercritical EVA?

Supercritical EVA is a type of foam created through a next-level process where companies take traditional EVA and infuse it with supercritical fluids—fluids that exist in a state between liquid and gas under high pressure and temperature.

In the case of supercritical EVA, the EVA material is exposed to supercritical carbon dioxide or nitrogen, which expands the material and creates a foam with a lightweight, highly responsive structure.

This process allows for more precise control over the foam’s density and cell structure, resulting in an ultra-light, cushioned material with excellent energy return.

The supercritical method also tends to produce foams that are more durable and resistant to compression over time. Skechers uses this technology in their Hyper Burst foam, which is prized for its combination of softness and responsiveness while keeping the shoe light.

What is TPU?

TPU foam, or thermoplastic polyurethane, is like the cool, tech-savvy cousin of EVA. It’s got that next-gen feel—think more bounce, more durability, and a smoother ride overall.

TPU is stretchy and resilient, so it offers a blend of cushioning and energy return that strikes a sweet spot between comfort, plushness, and responsiveness. It’s a material that can handle a range of needs, from daily runs to recovery runs to speed sessions.

Adidas first put TPU on the map with their UltraBoost line, using a version called Boost. Now, we have more brands using TPU to create that plush, yet springy feel that a lot of runners crave, especially if you’re looking for something that can handle longer miles without feeling flat.

Pros:

• Holds up better than traditional foams like EVA.
• Offers a lively ride without losing softness.
• Performs well in both hot and cold conditions.

Cons:

• Weighs more than newer materials like PEBA.
• Typically costs more due to its durability and performance benefits.

What is PEBA?

PEBA, or polyether block amide, is like the magic ingredient in some of the top-performing running shoes these days. It’s this lightweight, super-bouncy, and resilient plastic that’s been sneaking into midsoles and upping the game for anyone who loves that cushy yet energetic feel underfoot.

What makes it stand out is its mix of flexibility and durability without feeling dense or stiff—like the middle ground between foam and rubber but with extra pep.

If you’ve ever run in a PEBA shoe, you’ve likely felt that satisfying compression and release underfoot. This dynamic feel is what makes PEBA so popular in performance running shoes today, providing a smooth, cushioned run with an added burst of energy when you need it most.

Nike set the standard with the Vaporfly 4% back in 2017-2018, pairing PEBA with a carbon fiber plate to create a groundbreaking running experience.

Now, every brand is using PEBA to give runners that springboard effect that feels like you’re getting an assist with every step, especially when you’re pushing the pace.

Even when brands tweak the foam to be a bit firmer, the inherent softness of PEBA remains, which is why carbon plates are often added for that extra rigidity and snap during toe-off.

Pros:

• Excellent energy return. Feels like the shoe is working with you.
• Keeps the shoe light, so you’re not weighed down during runs.
• Maintains performance over time.

Cons:

• Typically more expensive due to its advanced properties.
• Not as soft and cushioned if you prefer a plush, comfort-first feel over responsiveness.

PEBA vs. PEBAX

PEBA and PEBAX are closely related, but they refer to slightly different things:

PEBA (Polyether Block Amide) is the base material and is known for its flexibility, durability, and excellent energy return.

PEBAX is a branded version of PEBA, developed by the company Arkema. PEBAX refers to a specific formulation of PEBA that is engineered for high performance, with optimized properties for lightweight construction and high energy return.

In essence, PEBAX is a type of PEBA with enhanced characteristics, particularly for performance footwear.

What is TPE?

TPE (Thermoplastic Elastomer) in running shoes is a type of flexible, rubber-like material used for cushioning, midsoles, and outsoles. It combines the properties of plastic and rubber, offering both durability and flexibility.

It is often used in combination with other materials to create a balanced running shoe that caters to different needs, such as durability and lightweight flexibility.

Pros:

• Resists wear and tear, making it long-lasting.
• Adapts well to foot movement for smooth transitions.
• Can be melted down and reused, making it more sustainable.
• Typically lighter than traditional rubber.

Cons:

• Less ideal for long-distance runs.
• Some versions can feel stiffer than softer foams, affecting comfort.
• Can become stiffer in cold conditions.

TPE vs. TPEE

TPE (Thermoplastic Elastomer) and TPEE (Thermoplastic Polyester Elastomer) are both flexible materials used in running shoes, but they have key differences in structure and performance.

TPE is a broad category of materials combining the elasticity of rubber with the processability of thermoplastics. It’s highly flexible and often used where soft, rubber-like properties are needed.

While TPE offers good flexibility, it may not be as durable or heat-resistant as other materials. TPE is common in midsoles, outsoles, and other areas where flexibility and comfort are important.

TPEE is a specific type of TPE that combines the elasticity of rubber with the strength and durability of engineering plastics, particularly polyester.

TPEE has better chemical resistance, heat resistance, and mechanical properties compared to general TPE. It provides better energy return and resilience, making it more suitable for performance applications like running shoe midsoles, where durability and responsiveness are key.

What is OBC?

OBC, or Olefin Block Copolymers, are an emerging thermoplastic elastomer material in the running shoe world, offering a unique twist compared to more common running shoe foams like EVA and TPU.

It is designed to offer an interesting balance of lightweight comfort, elasticity, energy return, toughness, and durability, which makes it a strong contender for those seeking a comfortable yet responsive ride.

OBC is less mainstream, but brands are starting to experiment with it because of its potential for better cushioning and energy return without adding much weight.

You’ll find OBC used in foams like Skechers’ Hyper Burst, FFBlast+, and ON’s Helion. For example, Asics mixes EVA with OBC to increase the elasticity of their FlyteFoam Blast foam, which in turn provides a more responsive and springy feel while running.

While promising, OBC is still less tested compared to the more established materials like EVA or TPU. It’s newer tech, and its long-term performance might not yet be fully understood. Also, because it’s still a bit niche, you won’t find it in a wide range of shoes just yet.

Asics Foams

Asics Superblast 2
FF Turbo+ (PEBA + EVA + OBC)

The Superblast 2 is packed with the all-new FF Turbo+ foam as the top layer, with a bottom layer of FFBlast+ Eco—Asics’ go-to daily training foam, which you might recognize from the Novablast 4.

Fun fact: FFBlast+ Eco is a bit greener, containing 24% recycled bio-based content compared to the regular FFBlast+.

Now, what makes FF Turbo+ special? It’s gone through a supercritical manufacturing process, which pumps more nitrogen into the foam. This creates larger bubbles and gives the material a smoother, more consistent texture than the previous nylon-based FF Turbo.

The real magic happens with how FFBlast+ Eco complements FF Turbo+. The Eco layer seems to slow down the compression and bounce-back, making it feel just right for those long runs.

The Superblast 2 is plush, comfortable, and absorbs shock like a dream, especially when you throw in some faster miles during your long run.

Honestly, I wasn’t a huge fan of the Superblast 1 for easy runs. The older FF Turbo snapped back way too quickly, but now, with FF Turbo+ and FFBlast+ Eco, the Superblast 2 feels more relaxed at slower paces. It reminds me of the Nimbus in all the best ways, from easy jogs all the way up to marathon pace. Loving it!

Asics Metaspeed Sky Paris
FF Turbo+ (PEBA)

This isn’t your typical PEBAX foam—it’s a custom PEBA formulation designed specifically for this shoe by Asics.

Asics told us that compared to the nylon-based FF Turbo, the FF Turbo+ is lighter, softer, and gives more energy return, which is exactly what you want in a marathon racer.

And I can feel the difference—the PEBA in the Metaspeed Sky Paris definitely feels softer, and it’s even cushier compared to the Metaspeed Sky Plus.

With this foam, the Metaspeed Sky Paris strikes a sweet balance between the aggressive performance you want for racing and the comfort you need to carry you through 26.2 miles.

Thanks to that FF Turbo+, you get a fast, bouncy cushion that makes marathon paces feel smooth and springy as you go full throttle.

Here’s our comparison of the Asics Metsapeed Sky vs. Nike Alphafly.

At the time of writing, we weren’t able to pin down exactly what this foam is made of, but it definitely feels softer and a bit different than some of the other Asics compounds. We know FFBlast+ is an EVA + OBC blend, so I’m guessing FFBlast Max could be an EVA + PEBA blend—just a theory though!

So, the headline here is the all-new FFBlast Max foam, which is the next-gen version of FFBlast, and the Glideride Max is the first shoe to showcase it.

Underneath that, we’ve got FFBlast+ Eco, and sandwiched in between those two layers is a hardened EVA plate—something we’ve seen before in the Glideride lineup.

With this setup, the Glideride Max delivers a super comfy, max-cushion ride. The top layer of FFBlast Max gives you soft landings, and that Guide Sole geometry helps keep things rolling forward with every stride.

For me, this shoe has been a champ for recovery and easy runs. It’s smooth, cushioned, and perfect for cruising through those slower miles.

You could pick up the pace a bit—like for some strides—but don’t expect to reach for it on days when you’re going for big workouts or speedy tempo sessions. The FFBlast Max is all about comfort.

Asics Cumulus 26
FFBlast+ FluidRide (EVA + OBC)

The Cumulus 26 comes with another major update, building on the big jump we saw from version 24 to 25. This time, they’re still using the full-length FFBlast+ foam on top, which gives you that soft, bouncy ride we’ve come to expect.

It pairs nicely with the internal Pure Gel setup for an extra layer of cushioning, and it’s lighter than the old-school exposed gel we saw in earlier models.

Underneath all that, there’s a thin layer of FluidRide, which is a rubberized EVA. It adds a bit more softness to the mix, giving the Cumulus 26 that balanced feel you want for your daily runs.

Check out our comparison of the Asics Cumulus vs. Nimbus.

Asics Nimbus 26
FFBlast+ Eco (EVA + OBC)

The Nimbus 26 keeps most of the midsole the same as last year with FFBlast+ Eco, and I love that 24% of this midsole comes from bio-based materials—it’s always nice to see brands making sustainable moves.

The other key feature here is the rearfoot Pure Gel, which adds to the overall comfort. When your foot hits the foam, you get that nice, squishy feel, but it still has a bit of spring to it, which is exactly what the Nimbus 25 did so well.

That said, this FFBlast+ Eco is just a little less squishy and a little more lively than before. It has a bit more bounce, which edges it away from being a pure max cushion shoe—but just slightly.

In the end, the Nimbus 26 is still a fantastic option for your easy days, recovery runs, or those long, slow miles.

Asics Novablast 4
FFblast+ Eco (EVA + OBC)

Asics decided to switch things up in the Novablast 4, swapping the FFBlast+ with FFBlast+ Eco—a midsole foam made with at least 20% recycled materials.

We’ve already seen this foam in the Nimbus, where it created that super cushy, soft, and spongy feel.

Those same qualities are definitely here in the Novablast 4, but in a lighter, more nimble package. You still get that squishy feel, but the foam also brings plenty of spring, so it never feels too mushy or bogged down.

I love how the foam compresses and bounces back so well—it’s exactly what I look for in a daily trainer. Makes every run feel smooth and responsive!

Saucony Foams

Saucony can definitely be tricky to figure out with all the different foams they use, since they all start with “PWRRUN” in the name. But let’s break it down:

• PWRRUN: Their EVA foam, and the heaviest of the bunch.
• PWRRUN+: A TPU-based foam that’s a bit lighter.
• PWRRUN PB: The lightest of them all, made from PEBA.
• PWRRUN HG: Another variation, but less common.

The weight hierarchy is clear—PWRRUN is the heaviest, and PWRRUN PB is the lightest. And when it comes to price? PEBA-based shoes top the chart, while EVA ones are the most wallet-friendly, with TPU foams sitting in the middle.

Saucony Endorphin Pro 4
PWRRUN PB (Beaded PEBA)

The midsole of the Endorphin Pro 4 packs two of Saucony’s high-end race foams. You’ve got PWRRUN PB as the bottom layer, which is a beaded PEBA material also found in the Endorphin Speed 4 (if you’re curious, check out our comparison of the Saucony Endorphin Speed vs. Endorphin Pro). Then, on top of that, there’s PWRRUN HG—Saucony’s other premium racing foam.

Now, the Endorphin Pro 4 is very much in the same league as the Pro 3, but it’s a smoother experience overall, which I think is exactly what Saucony aimed for with this update. They call it snappy, responsive, smooth, and efficient, and honestly, I’d say that’s spot on.

The PWRRUN PB foam gives you that signature beaded PEBA squish and bounce, but if I’m being picky, I found myself wanting just a bit more pop from the whole experience. I think part of that comes down to the shoe’s elongation and the slightly less aggressive Speedroll angle, which makes it feel less explosive than before.

Plus, I’m feeling like that top layer of PWRRUN HG is muting things a little. In this case, maybe less would have been more, you know?

Now, don’t get me wrong—PWRRUN PB is still a solid contender when it comes to super foams. It gives a responsive ride and does a great job.

But when it comes to going toe-to-toe with Nike’s ZoomX? It’s still a step behind. ZoomX is just on another level with its insane energy return and lightweight cushion, almost like you’re running on air. PWRRUN PB might make you reconsider your go-to race shoe, but it’s not quite ready to steal the crown just yet.

Saucony Endorphin Elite
PWRRUN HG (PEBAX)

PWRRUN HG is Saucony’s top-tier foam technology, and it’s exclusively found in the Saucony Endorphin Elite. This foam takes the stage with a supercritical process, placing it in the same league as Adidas’ Lightstrike Pro rather than Nike’s ZoomX.

While PWRRUN HG offers exceptional energy return and responsiveness, it does come off a bit firmer compared to the PWRRUN PB found in the Endorphin Pro series.

Think of PWRRUN HG as the more refined sibling of PWRRUN PB—a dense, bouncy foam that’s a blast for high-speed runs.

To give you some context, PWRRUN HG shares similarities with Lightstrike Pro. Both foams are supercritical, providing a lively, responsive feel. However, while Lightstrike Pro is TPEE-based, PWRRUN HG is PEBA-based, adding a unique touch to its performance.

In the Endorphin Elite, PWRRUN HG shines as the most responsive and bouncy foam Saucony has to offer. It combines lightness with a pleasing amount of squishiness, compressing well and snapping back with impressive force. Saucony claims it returns 95% of the energy to the runner—now that’s a remarkable figure!

The Endorphin Elite is a standout shoe that delivers a fantastic experience, feeling like a more exhilarating version of the Endorphin Pro. It’s designed for those intense workouts with a mix of easy miles and marathon efforts, offering a slightly firmer but incredibly responsive ride.

It’s not the go-to for daily training but shines during varied workouts where you need a shoe that can handle both fast paces and the occasional easier run.

You’ll notice its height, and the aggressive toe spring sets it apart, making it feel more airy and dynamic compared to the Endorphin Pro. It’s like the Endorphin Pro’s energetic cousin with a bit more pep!

Saucony Triumph 22
PWRRUN PB (PEBA)

The Triumph 22 represents a significant evolution from its predecessors. This version is packed with PWRRUN PB, a running shoe foam typically reserved for Saucony’s top racing models, but here it’s used in a daily trainer with a focus on maximum cushioning.

What’s notable about the Triumph 22 is the sheer amount of PWRRUN PB it includes—not just in terms of height but also in the extensive area it covers.

However, because the Triumph 22 lacks a carbon plate and features a wide base, it provides a different experience compared to Saucony’s more race-oriented shoes.

You’ll sink into a generous amount of PWRRUN PB, but without that carbon plate, it doesn’t offer the same snappy, responsive feel you get from the Endorphin Pro 4.

Instead, you’re treated to a softer, more cushioned ride. The foam here compresses and decompresses slowly, creating a sensation of softness and almost mushiness.

So, while PWRRUN PB in the Triumph 22 offers comfort and plushness, it doesn’t quite deliver the same performance as in the Endorphin Pro 4. Factors like the increased stack height and the absence of a carbon plate significantly alter how the foam behaves.

You’ll find PWRRUN PB in the:

• Saucony Endorphin Speed 4: Shares the PWRRUN PB foam, though in a more versatile package.
• Saucony Endorphin Pro 4: Utilizes both PWRRUN PB and PWRRUN HG for a more responsive and snappy ride.
• Saucony Endorphin Edge: Another model with PWRRUN PB, focusing on high performance.
• Saucony Endorphin Rift: Features PWRRUN PB, blending cushioning with agility.

Saucony Ride 17
PWRRUN+ (Beaded TPU)

Saucony’s Ride 17 brings a fresh take with PWRRUN+, their beaded TPU foam that excels on those longer, more leisurely run days when you’re not chasing a personal best but want to glide along in comfort.

Unlike the firmer EVA-based PWRRUN found in the previous Ride 16, PWRRUN+ adds a layer of squish and enhanced energy return, offering a comfortable, cushioned experience.

The Ride 17 is your classic neutral daily trainer, handling a variety of runs with ease. If you’re looking for something more cushioned, you might consider the Triumph 22, and if stability is your priority, the Guide is worth a look.

While PWRRUN+ doesn’t quite match the energy return of PEBA-based foams like PWRRUN PB, it provides a smooth, plush ride, reminiscent of the old Adidas Boost but with a modern, lighter feel. Saucony has managed to make PWRRUN+ more durable and suited for today’s lighter shoe preferences.

The Ride 17 also features a PWRRUN+ insert, which aligns with the midsole material, adding a nice touch, though it’s not particularly noticeable.

Compared to the Ride 16, the Ride 17 is softer and bouncier, which might be a departure if you preferred the firmer, lighter feel of its predecessor.

If you’re coming from the Ride 16 and appreciate a more cushioned experience, the Ride 17 will be right up your alley. But if you loved last year’s firmer ride, this update might feel like a shift.

Talking about the shift…

Related: Brooks Ghost vs. Saucony Ride.

Saucony Endorphin Shift 3
PWRRUN (EVA)

The Endorphin Shift 3 is all about comfort and durability with its full-length PWRRUN midsole. This EVA-based foam is softer and lighter than before, making those easy miles feel really cushy.

Inside, there’s a thick PWRRUN+ insole that adds even more plushness. If you’re looking for a shoe that can handle easy runs with a lot of comfort, this is it.

The Shift 3 really shines in giving you a smooth, protective ride, thanks to its rocker geometry that helps it flow naturally with each step.

It might not be the most exciting or bouncy shoe out there, but it’s perfect for those easy runs where you just want to enjoy the ride. If you’re sticking to easy miles, the Shift 3 has got you covered. Just don’t expect it to be your go-to for speedwork or varied paces.

You’ll also find PWRRUN in other Saucony models like the Omni 22 and Echelon 9.

Here’s our comparison of the Saucony Endorphin Shift vs. Endorphin Speed.

New Balance Foams

New Balance 1080v13
Fresh Foam X (Updated EVA)

Fresh Foam X has gone through a lot of tweaks over the years, but in the 1080v13, it feels like New Balance nailed the balance between soft and springy. This version seems lighter and bouncier than the ones I’ve tried before, and it really brings out a nice, responsive energy.

Before, Fresh Foam X was more about soaking up impact without a lot of bounce-back, but this time, it’s got a dynamic squish that feels fun underfoot. It’s like the foam absorbs the shock, then gives you a springy push-off that makes easy and recovery runs feel even better.

If you’re after a shoe with more cushion than a typical daily trainer, but still want that nimble, agile feel, the 1080v13 has got you covered. It’s comfortable, premium, but still practical enough for everyday use.

I’ve found it perfect for everything in the easy zone—whether it’s a recovery run or just a casual pace. Even when picking up the pace a bit, the 1080v13 holds its own. Overall, it’s become a go-to for easy miles, recovery runs, and those days where you just want to cruise comfortably.

Check out the differences between the New Balance 1080 and 880.

Fresh Foam X Balos
Fresh Foam X (PEBA + EVA)

The Fresh Foam X Balos is a great example of New Balance stepping things up with its midsole tech. They’ve blended 20% PEBA with 80% EVA in the Fresh Foam X to add more resilience, and it really shows. Compared to the Fresh Foam X in the 1080v13, the Balos’ midsole has that extra layer of spring and bounce thanks to this blend.

The Balos has a ton of cushion, but it’s not just about softness—it’s also bouncy. And by bouncy, I mean it’s got that snappy responsiveness, but without being too firm, which is perfect for longer runs. You get that satisfying rhythm of compression and quick rebound, making it feel alive underfoot.

What I really like about the Balos is its versatility. Whether you’re cruising through a recovery run or picking up the pace for some faster miles, it can handle it all.

For me, it’s ideal for those longer runs where you might mix in some strides or marathon pace work. It’s like having a double-stacked version of the 1080v13, giving you that cushioned comfort but with an extra kick when you need it.

Fresh Foam X More v5
Fresh Foam X (EVA / EVA + PEBA)

The Fresh Foam X More v5 is a max cushion shoe in every sense. With its plush, squishy blend of 80% EVA and 20% PEBA, this shoe feels like you’re running on marshmallows—soft, comfortable, and endlessly forgiving. If you loved the cushiness of the More v4, the v5 takes that same sink-in softness and dials it up even further.

The Fresh Foam X here is all about comfort, making it perfect for long runs and recovery days when you just want something easy on the legs. It’s got that similar plushness to the 1080v13, but with an extra dose of softness that feels even more luxurious.

If max cushion and comfort are what you’re after, the More v5 is an ideal pick for those longer, slower miles where you just want to enjoy the ride.

We’ve done a nice comparison of the New Balance More vs. Asics Nimbus. 

New Balance SC Elite v4
FuelCell (PEBA + EVA)

The SC Elite v4 is bringing some serious upgrades with its new FuelCell midsole—now featuring an all-PEBA configuration. PEBA is that magic ingredient we’ve seen in other brands’ top-tier racing shoes, and it’s great to see New Balance finally joining the party.

The difference? You can definitely feel it. The PEBA gives the foam that plushness we expect from FuelCell, but with an even better energy return.

You get that perfect compression when your foot strikes, followed by a super satisfying decompression as you launch into your next stride. And with the carbon fiber plate? That snap just keeps everything feeling fast and responsive.

It’s the kind of foam upgrade that makes every run feel a bit more exciting.

New Balance FuelCell Rebel v4
FuelCell (80% EVA + 20% PEBA)

The FuelCell in the Rebel v4 has made some tweaks—it’s now a blend of 80% EVA and 20% PEBA, and while it sounds like a winning combo, I’ve got mixed feelings.

Don’t get me wrong, this is still shaping up to be one of the top daily trainers for 2024, and it definitely shines on easy runs.

But compared to the supercritical TPU foam we had in the Rebel v3, the PEBA/EVA blend just doesn’t feel quite as special. It’s a little more responsive and a little less squishy, which is fine, but I think I miss that extra bit of softness we had last time.

When I’m running at slower paces—like recovery runs or warm-ups—the shoe feels a bit flat, almost like it’s waiting for something to happen.

But once I start picking up the pace, just shy of moderate effort, the foam finally wakes up. The response gets snappier, and I can really settle into a nice rhythm. That’s when the Rebel v4 starts feeling fun and lightweight again.

So, I think the Rebel v4 has got a bit of a split personality—easy paces? Not super exciting. But when you push it a little, it starts to shine.

Adidas Foams

Adidas Boost technology hit the scene in 2013 and used to be the king of running shoe tech. Lightweight, bouncy, and delivering excellent energy return, Boost had everything you’d want in a performance foam.

It’s made of beaded TPU, which are those little foam pellets you see fused together, trapping air inside to give you that signature bounce.

What made Boost stand out was how well it balanced cushioning with responsiveness, all while staying soft in the cold—something a lot of other foams struggled with.

But then Nike’s PEBA-based ZoomX showed up and kind of stole the spotlight. ZoomX’s lighter weight and higher energy return made it the new darling of racing shoes, pushing Boost more into the background.

These days, you’re more likely to find Boost in Adidas’ lifestyle shoes. It’s still just as cushy and bouncy, but since it’s a bit on the heavier side, it’s more suited for comfort in casual wear.

For their running lineup, Adidas has shifted to foams like Lightstrike and Lightstrike Pro, which are much lighter and more tuned for speed, giving you a quicker, more responsive ride compared to Boost’s softer, more forgiving feel.

Adidas UltraBoost 5x
Light Boost (TPU)

Is the UltraBoost making a comeback as a running shoe again? Well, the UltraBoost 5X is certainly closer to those earlier versions that runners loved. Adidas has introduced a new Light Boost material in this shoe, which we first saw in the UltraBoost Light in 2023.

I’ll admit, this version of the UltraBoost feels more like the OGs. One of the biggest changes is that they’ve moved a lot of that bulky Boost from the heel, where it felt mostly decorative, and shoved it more towards the forefoot. That’s where I want the Boost to give me a little extra bounce when I push off.

Light Boost absorbs impact well and has a solid amount of rebound. It’s less mushy than the old Boost, which is a win for runners who found previous models a bit too soft.

However, it doesn’t have the same dynamic feel as the original Boost from back in the day. It’s not quite as lively or “peppy” as I would have hoped for in exchange for reducing the mushiness.

That said, the UltraBoost 5X works nicely for easy paces and recovery runs, where comfort is key. For anything faster or more aggressive, it feels like it’s still lacking that snappiness I’d want in a versatile running shoe.

Adidas Adizero SL 2
Lightrike Pro (Supercritical TPE) + Lightstrike 2.0 (EVA)

The Adizero SL 2 is an exciting update, and it’s really stepping up its game compared to the original. Adidas has gone all out with Lightstrike Pro, their premium supercritical TPE foam, known for its lighter, bouncier, and airier feel.

Unlike regular foams, it goes through a gas-injection process, giving it that super foam bounce without being overly soft like PEBA-based options.

What really stands out in the SL 2 is that Adidas spread that Lightstrike Pro foam across the entire length of the shoe. In the original SL, you only had a taste of it in the forefoot, but now it’s there from heel to toe.

That makes for a cushier ride, trims a little weight, and adds a bit of bounce to your stride. It’s responsive, dense, and supportive—a great combo if you want energy return without sacrificing stability.

Lightstrike 2.0, on the other hand, is the supporting act. It’s a tweaked EVA compound, probably softened with a few extra polymers, but it still delivers that firm, reliable feel you expect from EVA.

Its role is more about durability and stability, helping keep you grounded without venturing into the overly squishy territory.

So, if you found Nike’s ZoomX too soft or PEBA foams too mushy, Lightstrike Pro might be right up your alley. It’s firm where you need it but compresses just enough for a fun, agile run.

Overall, the SL 2 is a nimble, lightweight shoe that feels fast and stable—a solid option for runners looking for responsiveness without going overboard on squish.

Adidas Adios Pro EVO 1
Lightstrike Pro (supercritical PEBA)

Just 10 days after the release of the really expensive Adios Pro EVO 1, it helped smash the Women’s World Marathon record in Berlin. That’s a big statement, right?

And what’s really interesting about this shoe is the new Lightstrike Pro EVO midsole, which is unlike anything Adidas has done before.

It’s not your typical Lightstrike Pro; it’s non-compression molded and goes through a supercritical process, making it lighter, airier, and squishier than previous versions. The result? A shoe that’s crazy responsive and gives you a bouncy, spongy feel underfoot.

But here’s the catch—it’s not built to last. Adidas is upfront about it: you get one familiarization run to break it in, and then you take it for that marathon PR attempt.

After that? Well, it’s kind of spent. The shoe won’t disintegrate, but it’s not going to have that same fresh-out-of-the-box pop and responsiveness. So, it’s definitely a race-day shoe, not your new go-to for everyday training.

Running in it, I wasn’t expecting miracles, but I was curious if it would feel like I was being launched with every step. Spoiler alert: it didn’t.

The Lightstrike Pro EVO is super light and super spongy, but it didn’t feel like a turbocharged Adios Pro 3. Instead, it felt closer to a souped-up Takumi Sen—a shoe typically meant for 5K/10K races.

The Takumi Sen is light, fast, and exciting, but I wouldn’t want to take it over marathon distance. The EVO 1, though? It’s lighter on the foot but still has enough cushion to take you through 26.2 miles.

It’s like getting all the fun of a short-distance racer but with the confidence that it’ll carry you through the full marathon. Pretty wild when you think about it!

Talking about the Takumi Sen…

Adidas Takumi Sen 10
Lightstrike Pro (TPEE)

The Takumi Sen 10 still has Lightstrike Pro in its midsole, but Adidas has made some tweaks. They’ve adjusted the formula to make it more responsive. When I hear “more responsive”, it means the midsole is going to be a little bit more firm, and as you’re pushing into it, it’ll snap back even more aggressively.

Honestly, the Takumi Sen 10 feels a lot like its predecessors, the Takumi 8 and 9. If you’ve run in those, you might not even notice a huge difference. The Energy Rods are still there, but I don’t feel like they add much springiness—they’re more about keeping the shoe stable and stopping it from feeling wobbly.

For me, the Takumi Sen 10 shines when you’re running between half marathon pace and a bit faster than 5K effort. That’s the sweet spot for this shoe, and it’s super fun to run in. I think it’s a must-have for anyone’s rotation because it’s versatile, great for workouts and races alike, and just feels good on foot.

Adidas Boston 12
Lighstrike Pro + Lightsrike 2.0 (TPEE + EVA)

The Boston 12 stacks Adidas’ premier foams in a two-layer setup: Lightstrike Pro on top, for that soft and squishy landing, and Lightstrike 2.0 underneath, providing stability with its denser, EVA-based structure.

While the Lightstrike Pro does offer a nice, cushioned feel, the bottom layer of Lightstrike 2.0 makes the shoe feel a bit heavier and denser overall.

The Energy Rods, which are supposed to add responsiveness, seem to dampen the bounce that Lightstrike Pro would otherwise give. It’s like they keep the shoe too firm, taking away some of the pop I would’ve expected from the top foam layer.

I wish they’d tuned the Boston 12 to be a bit snappier for faster workouts, but in its current form, it seems best suited for easy runs or slightly quicker efforts. If you’re looking for something to cruise in, this will work, but for those faster paces, it might leave you wanting more.

Adidas Duramo SL
Lightmotion (EVA)

Lightmotion is Adidas’ entry-level foam, and you’ll find it in models like the Duramo SL—a simpler, more affordable spin-off of the Adizero SL. While Adidas doesn’t reveal the exact makeup of Lightmotion, it’s pretty clear that it’s a basic EVA foam or a blend that prioritizes cost-efficiency over advanced performance features.

This foam leans more toward the firmer side, so it’s not something you’d pick for those long, cushioned runs. It’s sturdy enough for daily use, but it’s best suited for casual wear, gym sessions, or maybe a quick mile on the treadmill.

If you’re training for your first marathon or seeking that plush, responsive feel for long training runs, Lightmotion probably won’t be enough. You’d be better off with something like Lightstrike, which delivers more cushion and energy return. The Duramo SL is a solid choice for lighter, everyday use, but it’s not built for pushing the distance.

Nike Foams

Nike Alphafly 3
ZoomX (PEBAX)

When it comes to top-tier super shoes, the Nike Alphafly often steals the spotlight. It’s the shoe that’s been involved in setting world records, and while the Nike Vaporfly is still a heavy hitter, the Alphafly 3 takes the stage as Nike’s elite marathon racer.

The midsole still features that renowned PEBAX-based ZoomX foam, but it feels more refined—like upgrading the suspension on a high-performance car.

ZoomX has always had that trampoline-like effect underfoot, compressing and snapping back with unmatched energy return. It’s a bouncy, dynamic foam that outshines most competitors, including Saucony’s PWRRUN PB.

You can find ZoomX across other Nike models like the Vaporfly, Streakfly, Zoom Fly 5, and Turbo Nature, but the Alphafly 3 uses the original version, and honestly, it feels like the peak of ZoomX evolution.

This version has kept everything we love—lightweight, responsive, with a springy feel—while dialing back some of the earlier issues like instability and mushiness, especially seen in shoes like the Streakfly.

The Alphafly 3 is built for speed over longer distances, excelling in half marathons and marathons. However, it might not be your go-to for 5K or 10K races, where lighter, more aggressive shoes can give you an edge.

In training, I’ve taken this shoe through easy runs, hill reps, threshold sessions, and long runs, and it performed beautifully in all scenarios—there really isn’t a weak spot

Nike Pegasus Plus
Rubberized ZoomX (PEBA)

Is it just me, or is it really great to see the Pegasus Turbo back in action? Sorr, the Pegasus Plus?

Well, technically it’s the Pegasus Plus now, but the DNA is still there. I’m not sure why Nike decided to drop the “Turbo” name, but let’s be real—this shoe has a lot of that Turbo heritage packed into it.

The original Pegasus 35 Turbo and the Pegasus Turbo 2 were some of my all-time favorite shoes, so the fact that we finally have an update—after what felt like an eternity—is pretty exciting. Even though it’s not officially called a Turbo anymore, Nike kept the word “Turbo” on the bottom, so at least there’s a little wink to the past.

Unlike the earlier Turbo models, the Pegasus Plus is all about ZoomX. No React foam, no co-layers, no plates, and no shanks like you’d find in the Streakfly.

This is pure, the same ZoomX, but with a twist—it’s a firmer, rubberized ZoomX version. You’re not sinking into it like you would with the Vaporfly or the Alphafly, but the bounce, energy return, and resilience are still top-notch. Running in these feels responsive and explosive, with a nice easy-to-compress sensation underfoot.

What I love is that the Pegasus Plus still has that same aggressive feel, thanks to its 10mm drop. It’s high in the heel and then dramatically cuts off in the forefoot, making for that snappy, quick turnover that the original Pegasus Turbo had.

It feels fast, responsive, and just plain fun to run in. Sure, there’s that same feeling where the forefoot could use a bit more cushion, but somehow, even on longer runs, it holds up well.

One of the things Nike seems to have nailed is making the new ZoomX compound more durable. But with that durability comes a slight trade-off—it doesn’t feel quite as premium, light, or snappy as the ZoomX from back in the Vaporfly 4% days.

The ZoomX we’re seeing now in shoes like the Pegasus Plus or the Invincible 3 is a bit firmer, but it still delivers on what this shoe is meant to do.

At the end of the day, while I’m complaining about how ZoomX isn’t what it used to be, the Pegasus Plus is a great alternative if the regular Pegasus isn’t cutting it for you anymore. It can handle everything from easy days to workouts, and whether you’re on the road or hitting a couple of track sessions, it’s versatile enough to fit into any rotation.

Pegasus 40 & 41
React – React X (TPU)

React foam may not be the softest or most responsive option out there, but it’s known for its durability, often lasting well beyond 700-800 miles. Both React and React X are made from TPU foam, but the difference lies in the manufacturing process.

React is compression-molded, while React X is injection-molded, which allows for a more open-cell structure and consistent foam. That’s where the 13% energy return claim for React X comes from.

React X does offer better responsiveness than regular React, but it’s still not on the same level as ZoomX. The Pegasus 40 features a full React midsole, and while it’s not a huge leap from earlier versions, it does feel a bit softer and more runnable than the Pegasus 38, and certainly better than the 39.

With the Pegasus 41, Nike has switched to React X foam, which we’ve already seen in the Nike Infinity Run 4. It’s a step forward in terms of responsiveness, but again, not a dramatic shift compared to the ZoomX experience.

Nike Vomero 17
ZoomX + Cushlon 3.0 (PEBA + EVA)

The Vomero 17 is an interesting one, especially when you look at how it mixes Nike’s famed ZoomX with the older, more rigid Cushlon 3.0.

Initially, I was puzzled as to why Nike went with Cushlon instead of React, considering how long Cushlon has been around—over 15 years! But after taking it for a spin, it all made sense.

Cushlon is placed directly beneath the ZoomX, and that’s where the magic happens. Unlike the more agile Pegasus or the bouncy, rockered Invincible, the Vomero 17 feels unique because of the way Cushlon works with ZoomX.

In the Vomero 17, ZoomX is right underfoot, giving you that initial pillowy ZoomX softness when you strike the ground. However, you don’t sink too deeply into it because the Cushlon 3.0 underneath stiffens things up.

That rigidity makes the Vomero feel more structured and less squishy than shoes like the Invincible. The Cushlon kind of dulls down the super-soft nature of ZoomX, which some might prefer if they find all-ZoomX shoes a bit too soft.

One of the standout characteristics of Cushlon 3.0 is how it almost acts like a plate under the ZoomX. It’s so much firmer and more rigid than React or ZoomX that it gives you a bit of forward propulsion, despite the Vomero having a more traditional shoe geometry.

It’s not a rockered shoe by any means, but the way the rigid Cushlon works with the softer ZoomX gives you a slight “pop” on toe-off.

So, while the Vomero 17 still delivers that classic, cushioned ride the Vomero line is known for, this combination of foams sets it apart from both the Pegasus and Invincible.

You get softness where you need it and rigidity where it counts, making the Vomero 17 a solid option for those who want a blend of cushy comfort and a little bit of snap underfoot.

Check out this comparison of the Nike Vomero vs. Pegasus.

Puma Foams

Puma Deviate Nitro Elite 3
Nitro Elite (PEBA + EVA / A-TPU)

Puma’s taking a big step forward with the foam in their Deviate Nitro Elite 3, and it’s pretty exciting. They’ve mixed PEBA and EVA, infused with nitrogen, which isn’t just about performance—it’s also about making the shoe durable and cost-effective.

But the real game-changer this year is that Puma switched from their previous supercritical, nitrogen-injected Nitro Elite foam to a new compound: Aliphatic TPU. This is the same running shoe foam that was in the Puma Fast-R2, and it’s the first time we’re seeing it in the Deviate Nitro line.

What’s most notable is the amount of cushioning in the Deviate Nitro 3. It’s a major upgrade from the Elite 2, where the PEBA foam just didn’t provide enough underfoot for longer distances like marathons. Don’t get me wrong—PEBA foam is amazing, but in the Elite 2, it just wasn’t enough for me to trust it for the full 26.2 miles.

Now, this Aliphatic TPU in the Elite 3? It’s something special. Puma might be the only brand using this compound, and they’ve got something that really works here.

It’s super lightweight and spongy but still responsive, which is a rare combo. Usually, cushioned shoes aren’t all that fast because cushion tends to equal softness, and softness doesn’t scream speed. But somehow, this foam delivers both: the cushioning to keep you comfy and the firmness to make sure you’re getting that snappy, fast ride.

Puma really nailed it with the Deviate Nitro Elite 3, and if you’re looking for a shoe that blends comfort with performance—without sacrificing one for the other—this might be the one to watch.

Puma Fast-R 2
Nitro Elite (Aliphatic TPU)

The Puma Fast-R 2 introduces an interesting evolution in foam technology with its updated Nitro Elite midsole. While Puma is still calling it Nitro Elite, this time around, they’ve shifted from the previous PEBA-based foam to an Aliphatic TPU version.

And, instead of sticking with the typical supercritical process, they’ve adopted a new, more efficient technique for creating the foam.

So, how does it work?

In the older supercritical method, they’d take the base material, pressurize it with gas, and let it expand into the mold. The foam would essentially pop out, get cleaned up, and head into the shoe.

But Puma’s approach here is different. Rather than molding a specific piece for each shoe, they create a giant sheet of foam and then stamp out midsole pieces, kind of like cutting out cookies from dough. Afterward, the foam gets a bit of compression to shape it exactly the way they need.

The result? This new process creates a lighter, airier foam with more space between its elements, allowing it to compress and decompress more efficiently.

And that’s the key to this new Aliphatic TPU: when your foot strikes the ground, the foam compresses to absorb the impact, but then it bounces right back, giving you a pop of energy with every stride. It’s less dense, so the decompression is more pronounced, offering that springy, responsive feel we all love in a performance shoe.

Now, where Puma really stands out is in durability. Unlike some super shoes that are practically one-and-done (looking at you, Adidas Adios Pro EVO 1), Puma claims the Fast-R 2 should maintain its race-day performance for up to 250 miles. That’s a bold promise for a shoe designed for top-tier performance, and if it holds true, it’s a huge win.

From my experience, the Aliphatic TPU in the Fast-R 2 delivers on that promise of bounce and energy return. Each foot strike felt cushioned, but the foam immediately gave back, providing that lovely decompression and pop that made each step feel fast and explosive.

All in all, the Puma Fast-R 2 brings an exciting blend of durability and performance, and this new approach to foam-making feels like a real step forward. If you’re after a shoe that gives you that super foam experience without burning out after one race, this one’s worth checking out

Puma MagMax
Nitro (Nitrogen-infused TPE)

Puma has certainly stirred up some confusion with all the rebranding of their foams, but let’s clear things up. After reaching out to the brand, they confirmed that the MagMax features their regular Nitro foam designed more for everyday running—not the Nitro Elite, which is reserved for race-day shoes.

I’ve got to say, it strikes a nice balance between cushion and responsiveness. You get a generous amount of foam underfoot, offering plenty of cushioning without sacrificing too much in terms of stability. It’s light, it’s bouncy, and it has that classic Nitro feel—soft but still springy.

While the foam provides a lot of thickness and softness, making the shoe great for easy or moderate runs, it’s not the most agile option for faster paces. Still, Nitro foam remains one of the most responsive on the market, making the MagMax feel capable, even if it’s not built for speed sessions. It’s a solid choice for those longer, cushioned miles when comfort takes priority

Hoka Foams

Hoka Rocket X 2 (Unnamed PEBA)

The Hoka Rocket X 2 marks a big shift for Hoka, moving away from their traditional compression-molded EVA in racing shoes. It’s exactly the upgrade they’ve needed, with a foam that’s still shrouded in a bit of mystery.

Even though Hoka has been quiet about it, we know it’s a dual-density PEBA foam—one layer above and one below the carbon fiber plate.

What makes PEBA interesting is how versatile it can be depending on how it’s engineered. In the Rocket X 2, the PEBA feels denser than what you might expect from other shoes using similar foams, like PEBAX. But despite that density, the shoe does an excellent job giving back energy, especially when you’re pushing the pace in longer races like a half marathon.

What really stands out is how well it handles impact and the carbon fiber plate’s noticeable pop. There’s finally that springiness you’d hope for, and the foam balances that with solid cushioning. It’s a shoe that not only holds its own but shines when you’re ready to up the intensity.

Hoka Bondi 8
CMEVA (Compression Molded EVA)

If you’re after maximum cushioning, the Bondi 8 is your go-to. It’s packed with plush, comfy goodness that makes every run feel like you’re gliding on clouds. The midsole foam is a new EVA-type blend, and while Hoka doesn’t usually dive into the specifics of their foam formulas, this one is a noticeable step up.

The Bondi 8 offers more cushioning while staying lighter and softer than its predecessors. So, if you love that cushy feel without the extra weight, this shoe’s got you covered. It’s perfect for runners who crave a seriously comfortable ride.

Make sure you check out the Bondi vs. Clifton side-by-side comparison. 

Hoka Mach 6
Supercritical EVA

The Hoka Mach 5 had a supercritical top layer of EVA foam and a rubberized EVA bottom layer that doubled as the outsole. It was a great combo, but Hoka decided to mix things up with the Mach 6.

Now, the Mach 6 features a thin rubber layer on the outsole for better traction. But don’t worry—this new setup doesn’t sacrifice fun. When you pick up the pace, the Mach 6 really comes alive. I’m loving the full layer of supercritical EVA; it still feels snappy and responsive.

The Mach 5 had an extra mushy, extra spongy top layer that did an amazing job of compressing and decompressing, thanks to the supportive bottom rubberized EVA layer.

With the switch to full supercritical EVA in the Mach 6, Hoka had to tweak the foam formula. So, while it’s a bit firmer compared to the Mach 5, it still offers a nice squish and bounce with each stride.

It might not have the same magical feel as the Mach 5, but the trade-off could mean better durability. So, if you’re after a Hoka shoe that holds up longer but still gives you a great ride, the Mach 6 is worth a look.

Here’s our comparison of the Hoka Mach vs. Hoka Clifton.

Hoka Skyward X 2
PEBA

The Hoka Skyward X features a cool mix of materials in its midsole. You’ve got PEBA as the top layer, a supercritical EVA layer on the bottom (which is a step up from regular EVA), and a Double H plate sandwiched between them.

Now, just because it says PEBA, it doesn’t mean it’s the same in every shoe. The PEBA in the Skyward X is a bit firmer than you might expect, giving you a unique feel.

Hoka has taken these squishy, dynamic foams and added a touch of stability, making them more approachable for many runners. The carbon plate helps keep things predictable, so you won’t experience any wild squishing or instability when you hit the ground.

I’m a big fan of supercritical EVA for its bouncy, springy feel, and while the Skyward X delivers a nice amount of squish and comfort, it’s more muted and controlled compared to some other options. It’s a great balance of cushion and stability, perfect for those who appreciate a bit of both.

Brooks Foams

Brooks Ghost 16
DNA Loft v3 (Nitrogen-infused supercritical EVA)

The Brooks Ghost 16 features the latest in Brooks’ cushioning technology with its DNA Loft v3 midsole, which is a type of nitrogen-infused supercritical EVA foam.

This high-tech foam starts as EVA and rubber that’s pressurized and heated until it’s super hot, then nitrogen gas is injected. As the foam expands, it molds perfectly to the shape of the midsole.

In the Ghost 16, DNA Loft v3 offers a softer, smoother ride. The foam compresses nicely under your heel, and the 12mm heel drop feels less intense thanks to this plush cushioning.

The DNA Loft v3 in the Ghost 16 is designed for a slower squish and return, making it feel incredibly soft when you’re standing or walking. However, when you’re picking up the pace, the foam doesn’t compress and rebound as quickly, which might make it feel a bit firm for some runners.

If you’re a fan of DNA Loft v3, you’ll also find it in the new Ghost Max 2.

Brooks Glycerin 21
DNA Loft v3 (Nitrogen-infused supercritical EVA foam)

I’m excited to say that the Brooks Glycerin 21 is finally a match for me! It’s not that the previous versions were off, but they seemed to cater to a different running style.

This new Glycerin, with its DNA Loft v3 midsole foam, is a game-changer. It maintains that classic Glycerin feel but with an extra touch of softness and springiness. The result? More cushioning and a bit of pep with every step.

For daily training, this shoe is up to the task of handling frequent runs multiple times a week. Plus, it’s surprisingly responsive for those short bursts of speed or strides during your easy runs. If you’re looking for a cushioned ride that still has some zip, the Glycerin 21 might just be your new favorite.

Check out the Glycerin vs. Saucony Triumph.

Brooks Hyperion Elite 4
DNA Flash v2 (Supercritical EVA)

The Brooks Hyperion Elite 4 comes with DNA Flash v2, which is 10% lighter than the previous version from the Hyperion Elite 3. But—still no PEBA material. Come on, Brooks!

Now, I do really like the Hyperion Elite 4, but I’m not convinced it’s the right marathon racer for me. The DNA Flash v2 feels pretty firm, and after testing it at various paces, I’ve realized I enjoy it most when I’m running fast.

At higher speeds, the shoe really comes to life. It compresses just right on impact and gives that sweet, springy decompression when pushing off, making the run feel exciting.

If you’re after a racing shoe that leans more towards a classic, firm race flat vibe—rather than the squishy, trampoline-like feel of some other racers—the Hyperion Elite 4 might just be what you’ve been waiting for

Brooks Levitate 6
DNA AMP v2 (PU/TPU)

The Levitate 6, along with the Levitate GTS 6 and Levitate Stealthfit 6, all feature DNA AMP v2. Brooks claims this version is 10% lighter, and you can feel the difference as the shoe has indeed shed some weight.

DNA AMP v2 is a polyurethane (PU) foam encased in a TPU shell, designed to compress without spilling out on the sides. This means your energy is channeled more efficiently through your stride, making for a smoother, more responsive ride.

It’s definitely more reactive and durable than traditional EVA-based foams, and here’s a bonus—it doesn’t change much with the temperature, so you can expect consistent performance no matter the weather.

Check out Brooks Levitate vs. Bedlam.

Altra Foams

Unfortunately, Altra keeps the exact details of their foam compositions under wraps. While sometimes the claim is to keep competitors guessing, it often feels like we runners are the ones left in the dark. But don’t worry—I’ve dug deep to uncover what Altra’s foams are really made of.

Altra’s EVA foam, known as EGO, is used in several of their shoes, including the Altra Escalante 4, Escalante Racer, Outroad 3, Rivera 4, Provision 8, and the new ALTRAFWD Experience lineup.

The Escalante 4 and Escalante Racer feature this EGO foam, but the Escalante Racer 2 gets a slightly firmer version that’s tuned for a bit more responsiveness and speed.

Then there’s EGO Max, which is compression-molded EVA found in the Torin 7, Via Olympus 2, and Paradigm 7. It’s designed to offer a bit more cushioning and comfort.

Altra’s top-of-the-line foam is EGO Pro. This one is made from thermoplastic elastomers (TPE) and is crafted using a supercritical fluid process. It’s Altra’s lightest and most responsive foam, first seen in the Vanish Carbon and Vanish Tempo racing shoes. If you’re after top-notch performance and feel, EGO Pro is where it’s at.

Altra Torin 7
EGO Max (Compression Molded EVA)

EGO Max, which first appeared in the Torin 5 and Paradigm 6 back in fall 2021, is a compression-molded EVA foam designed for a softer feel compared to the original EGO, though it’s not as responsive.

While both the Torin 6 and Torin 7 use EGO Max, they feel quite different. The Torin 7 features a reformulated EGO Max foam that’s lighter and comes with an extra 2 millimeters of stack height. This updated foam delivers a different experience—less dense, not as soft, and bouncy as the previous version.

For comparison, the Paradigm 6, which also uses EGO Max foam but from the earlier formulation, feels softer and bouncier despite being heavier. I was hoping for that same plush, springy feel in the Torin 7.

If you’re looking for a lighter shoe, the updated Torin 7 could be right up your alley. But if you preferred the older, softer, and bouncier EGO Max from the Paradigm 6, you might find the new Torin 7 a bit of a letdown.

How does the Torin compare to the Escalante? Give it a read!

Altra Experience Flow & Experience Form
Compression Molded EVA

Altra’s signature 0mm drop, where the heel and forefoot are level, is taking a new twist with their Experience collection. For the first time, they’re introducing a 4mm drop—definitely a big shift for Altra!

The Experience Flow is your go-to for daily training. It’s a solid, neutral option perfect for everyday runs and walking. On the flip side, the Experience Form is Altra’s stability shoe, designed with medial support to keep you from rolling inward or overpronating.

Both shoes feature compression-molded EVA foam (CMEVA), but there’s a noticeable difference between them. The Flow’s midsole foam is lighter and less dense, making it ideal for a neutral, everyday feel. In contrast, the Form’s foam is denser to provide that extra stability and support you need.

These foams offer a firmer ride with moderate cushioning. They might not have the flashy excitement of PEBA or supercritical foams, but they get the job done with reliable comfort and support

Altra Vanish Carbon 2
Ego Pro (Supercritical TPE)

The Altra Vanish Carbon 2 features the Ego Pro foam, which is supercritical TPE. This latest version is 32% lighter and more pliable than before, and it’s got a boost in cushion and responsiveness—exactly what you want for race day.

The upgrades make the Vanish Carbon 2 feel a lot snappier and more fun to run in compared to last year’s model. What’s behind this new energy? Two key things:

First, the extra foam in the midsole adds a nice plush feel. Second, the full-length carbon fiber plate brings in that extra bit of rigidity and snap. It gives the foam something to push off against, making each stride feel even more exciting.

I’ve had a blast running everything from quick 200m sprints to some solid threshold repeats in this shoe.

But here’s the kicker: is it really a top-tier carbon-plated racer, or is it more of a really good carbon-plated training companion? I’m leaning towards the training companion side, especially with the Vanish Tempo also positioned as Altra’s dedicated training shoe

ALTRAFWD Experience
Ego (Compression Molded EVA)

So, Altra’s big debut with the FWD Experience is a bit of a twist—goodbye to the signature zero drop and hello to a new 4mm drop. I was expecting a game-changing midsole foam to match this shake-up, but instead, they’ve gone with their classic compression molded EVA. Not exactly groundbreaking, right?

When we asked Altra why they didn’t use their more exciting EGO Max or EGO Pro foams for the FWD Experience, they explained that those options didn’t fit the vision they had for this shoe. They aimed for something different with this one.

After testing it out, I found the ride to be, well, not exactly thrilling. Sure, compression molded EVA has been around for a while, and this shoe feels familiar. It’s a solid daily trainer, but it’s not going to knock your socks off with every step.

With the stack height on this shoe, I expected a plush ride, but it’s more of a moderately firm feel. It’s not harsh by any means, but it’s also not super soft and squishy.

If you’re a die-hard Altra fan, you might find the FWD Experience sits comfortably between the Torin 7 and the Altra Via Olympus. Overall, it feels just right underfoot—not too soft, not too firm, but a nice middle ground.

Mizuno Foams

Mizuno Neo Vista
Enerzy NXT (TPE)

Mizuno’s never been one to play it safe, and their 2024 release, the Neo Vista, is a prime example of their bold approach. This shoe is towering with its new Enerzy NXT foam, designed for those middle-of-the-road runs—fast enough to keep things interesting, but not quite speedwork.

Enerzy NXT might remind you of supercritical EVA, but it’s not quite that. Mizuno have told us that they’ve taken EVA and mixed in a special blend of materials, using a unique manufacturing process with precise heating to mimic supercritical properties. According to Mizuno, this should offer superior performance.

Now, this Enerzy NXT foam is seriously plush. But here’s the catch: it feels different depending on how fast you’re running. At easy paces, I found it a bit uncomfortable as a midfoot striker—my arches felt stressed, and my feet got pretty tired trying to keep up with the shoe’s squishiness.

However, when I adjusted my stride to a midfoot/heel strike, the shoe started to click. It felt much more comfortable and responsive. So, if you’re experimenting with your foot strike, the Neo Vista might just surprise you!

Mizuno Wave Rebellion Flash 2
Enerzy Lite+ (PEBA RNW)

For the first time in its three-year run, the Wave Rebellion Flash 2 is stepping up its game, taking cues from its speedy sibling, the Rebellion Pro.

The midsole is where the magic happens. On top, you’ve got Mizuno’s Enerzy Lite+, a top-tier foam that’s also featured in their racing shoe. This isn’t just any foam—Enerzy Lite+ includes PEBA RNW, a renewable form of PEBA, giving it a high-tech edge.

Beneath that cushy layer lies regular Mizuno Enerzy, an EVA-based foam, with a glass-infused fiber wave plate sandwiched in between. This setup creates a fantastic blend of cushioning and responsiveness.

Running in the Wave Rebellion Flash 2 is a treat. It’s become one of my go-to choices for daily training and even recovery runs. The Enerzy Lite+ on top compresses just right, working harmoniously with the EVA layer below to offer a plush, crumple-zone feel as your foot hits the ground and rolls through each stride.

I particularly love how it feels at easy paces, especially when my foot lands a bit more midfoot rather than strictly on the forefoot. Designed with midfoot strikers in mind, this shoe uses its entire length to give a smooth, comfortable ride from heel to toe.

Mizuno Wave Rebellion Pro 2
Enerzy Lite+ (PEBAX RNW)

Mizuno is back with a bang, following up their rule-bending Wave Rebellion Pro with the even more daring Wave Rebellion Pro 2.

This latest version goes bigger and bolder. It’s not just taller but also packs a foam infused with PEBA RNW, a plant-based twist on the classic PEBA.

For me, while Enerzy Lite+ might sound impressive, it’s a bit of a wild card. This foam, while high-tech, can be a tad unstable, which is why Mizuno has paired it with a more stable, non-premium Enerzy Lite foam to keep things grounded.

The Wave Rebellion Pro 2 takes everything great about its predecessor and cranks it up a notch. The Enerzy Lite+ foam is noticeably softer, and that’s a major win.

Last year’s model felt a bit firm and took some time to get used to. But with the new Enerzy Lite+, the Pro 2 feels plush and responsive right from the get-go.

In short, the Wave Rebellion Pro 2 hits the sweet spot with its squishy, springy Enerzy Lite+ foam. It’s a blast to run in, offering a smooth, cushioned ride that springs back beautifully with every step.

Mizuno Wave Rider 28
Enerzy + Enerzy NXT (EVA + TPE Foam)

The Mizuno Wave Rider 28 is stepping up its game with a dual-density foam setup that aims to deliver a solid daily training experience.

The midsole still features Mizuno’s classic EVA-based Enerzy foam, known for its resilience and decent energy return. It’s reliable but not exactly cutting-edge.

The real twist comes in the heel, where Mizuno has introduced Enerzy NXT foam—a fresh addition from their Neo Vista shoe. This new foam makes for a cushy landing, especially if you’re a heel striker. You’ll feel like you’re hitting a cloud with each step.

Now, if you’re more of a midfoot or forefoot striker, the Wave Rider 28 might not wow you as much. While the heel’s Enerzy NXT foam is plush and responsive, the rest of the shoe sticks to the standard Enerzy foam.

So, if you’re looking for that same level of softness and bounce throughout the entire footstrike, you might feel like you’re missing out.

In a nutshell, the Wave Rider 28 is great for recovery runs and easy miles, especially if you land on your heel. If that’s you, enjoy the plush comfort—just don’t expect the same softness up front.

Check out the similarities and differences between the Mizuno Wave Rider and the Brooks Ghost.

ON Foams

On Cloudmonster 2
Helion (EVA + OBC)

The ON Cloudmonster 2 takes a step forward with its Helion foam by mixing EVA with OBC to boost bounce and energy return.

Compared to its predecessor, the Cloudmonster 1, the new model introduces an extra layer of denser foam on top of the original Helion. This change gives you that familiar squishy CloudTec feeling but with a bit more stability and a cushier impact absorption.

Running in the Cloudmonster 2 feels stable and pleasantly bouncy for easy days. The new firmer top layer absorbs impact effectively, so you won’t feel shock shooting up through your feet.

However, this added density does come at a cost. While you’re protected from impact, you might notice a bit of a trade-off in the springiness and pop that the Cloudmonster 1 provided.

Overall, it’s a smooth and cushioned ride, just with a slightly different feel from the previous version. If you’re looking for solid impact absorption with a touch of bounce, the Cloudmonster 2 might be your go-to.

On Cloudmonster Hyper
Helio HF (PEBAX)

Meet the Cloudmonster Hyper, which brings a fresh twist to your run with its new Helio HF (Hyper Foam) made from PEBAX.

The shoe features a large round piece of PEBAX foam that stretches back through most of the shoe, though it doesn’t quite reach the heel. Surrounding it is the trusty Helion EVA foam, acting as a supportive carrier.

When you slip into the Cloudmonster Hyper, you’re greeted with a max-cushion experience that’s perfect for those easy, relaxed runs and recovery days. It’s like running on clouds—seriously comfortable and smooth.

Even when you decide to kick it up a notch, the shoe still delivers. As you transition to a quicker pace, the forefoot really comes alive, and you get that PEBAX bounce right where you need it.

It’s got this great mix of cushioning and responsiveness that makes running feel effortless and fun, whether you’re cruising through recovery runs or picking up the pace.

On Cloudboom Strike
Helion HF (PEBAX)

Welcome to the ON Cloudboom Strike, a shoe that’s all about race-day performance, courtesy of its Helion HF foam. This isn’t just any foam; it’s the same PEBAX used in ON’s top-tier race shoes, and it’s divided into three distinct sections within the midsole.

After some sleuthing, I confirmed with ON that the heel foam is indeed the same as the rest of the midsole. So, what does that mean for your run?

Well, Helion HF offers a highly responsive ride with ample cushioning, thanks to ON’s innovative dropping insole technique.

However, if you’re used to super cushy marathon shoes, the Cloudboom Strike might feel a bit firmer. It’s got that undeniable pushback with each stride—a powerful sensation that propels you forward, even if it’s a tad denser than some might prefer.

Imagine taking the Cloudboom Echo 3 and topping it off with an extra 4-5 mm of premium foam. That’s the vibe you’re getting here: a blend of responsiveness and cushioning designed to energize your runs while keeping things dynamic and exciting.

Talking about the Cloudboom Echo…

On Cloudboom Echo 3
Helion HF (PEBAX)

I’ve got to hand it to ON—they’ve really nailed it with the Cloudboom Echo 3. This is a true super shoe, and it’s an absolute blast to race in.

The Helion HF foam? It’s seriously good stuff, giving you that soft-yet-responsive feel we crave in race-day shoes. The carbon fiber plate has got just the right amount of stiffness to keep things snappy without making the ride too firm.

Even though the foam compresses quite a bit, this doesn’t feel like a soft, squishy shoe. Instead, it’s all about the pop. Every time my foot hits the ground, I’m immediately bouncing back off, which makes it feel super fast and ready to race. If you’re looking for speed and energy return, the Cloudboom Echo 3 definitely delivers!

Skechers Foams

Skechers has really been pushing the boundaries with their range of foams, and the star of the show is their EVA-based Hyper Burst. Now, EVA foam is usually created by chemically blowing it up like a balloon. You start with a solid block, throw in some chemicals, heat and pressurize it, and boom—you’ve got your EVA midsole. Pretty standard stuff, right?

But Skechers took a different route with Hyper Burst. Instead of the usual chemical process, they’re using a method called supercritical fluid technology from the packing industry. It’s like something out of a science lab!

They take a teeny-tiny block of foam, toss it into a pressure cooker, pump it full of gases, and let the magic happen. That tiny block then expands and forms these cool, spherical cell-like structures. It’s super light, super bouncy, and just a whole new way to experience foam.

The result? A foam with an impressive weight-to-volume ratio that delivers a fantastic balance of resiliency, cushioning, and responsiveness—all without the extra bulk you’d get from conventional EVA.

Skechers Speed Beast
Hyper Burst Pro (Supercritical TPU)

The Skechers Speed Beast packs a hefty chunk of Hyper Burst Pro, Skechers’ beaded supercritical TPU foam, and man, it’s a game-changer. This compound is 100% TPU pellets put through a supercritical foaming process, resulting in their lightest, most responsive foam yet from Skechers—and it feels absolutely fantastic underfoot.

I’ve tested several prototypes and put Hyper Burst Pro through the wringer, from training to race-day miles. Whether it’s marathon distances or shorter sessions, this foam can handle it all. It’s plush, cushioned, yet crazy lightweight and fast.

Lately, I’ve been using it for workout days—tempos, fartleks, you name it—and it just glides. The stack height keeps my legs fresh, so even after pounding out tough runs, I’m not feeling beat up. Plus, with the durable outsole, this shoe isn’t just for race day; it’s got the protection and grip to handle all your daily miles, whether it’s a long run or speed work.

Skechers Max Road 6
Hyper Burst Ice (Supercritical EVA)

The Skechers Max Road 6 is back with a complete overhaul, and it’s all about cushioning. While the Max Road line has been known for its plush ride, the Max Road 6 takes that to a new level with Hyper Burst Ice.

The original Hyper Burst has been known for being responsive, bouncy, and very lightweight, but now the Hyper Burst Ice is all about the evolution of Hyper Burst. It has been tuned to be even softer and bouncier thanks to a refined supercritical process.

Skechers seems to have a special touch with their supercritical foaming technology, which allows for a greater expansion rate, which means more plushness and resiliency. I think everyone has a supercritical foam, but I still feel Skechers is the best at it.

The Max Road 6 features a dual-density setup, with a huge slab of Hyper Burst Ice underfoot and a firmer outer rim of EVA-based Hyper Burst 1.0 for added stability. So, even though you’re riding on 41mm stack midsole, you’re not wobbling around.

Initially, I found the ride to be oddly firm, likely because the foam needed to break in, but once it did, I was met with that classic Max Road cushioning—soft, highly rockered, and ready to take on those long, easy miles.

However, don’t expect much flexibility here; the shoe is more about smooth transitions and keeping your feet comfortable over long distances than being nimble.

Overall, thanks to this formulation of Hyper Burst Ice, I can confirm this is definitely the softest Max Road to date. The 6 takes a lot of those philosophies from the Max Road 4 but elevates it and makes it more cushioned.

Skechers Razor Excess 2
Hyper Burst (Supercritical EVA)

The Skechers Razor Excess 2 takes everything people loved about the original Razor 3 and dials it up a notch. We’re still talking about that ultra-responsive Hyper Burst midsole, but now it’s been tweaked to be even lighter, softer, and bouncier. It’s the kind of foam that makes you want to pick up the pace—perfect for tempo runs or when you just feel like cruising.

As you move toward the forefoot, the feel gets a bit firmer, which keeps things lively and controlled. But the real game-changer here is the addition of the carbon-infused H Plate. It’s designed to give a little extra snap without being as rigid as a full carbon fiber plate.

It’s not as stiff as some of those aggressive racing shoes out there, but it still provides that extra kick without making your foot feel locked in or uncomfortable.

In short, the Razor Excess 2 gives you the best of both worlds—bounce and responsiveness for fast days, and a touch of firmness in the forefoot for a smooth, efficient ride.

Topo Foams

The Topo Atmos is all about comfort and bounce, thanks to its Zipfoam midsole. Made from EVA, this foam is surprisingly lightweight while still packing a good amount of responsiveness.

I expected it to be on the stiffer side, where I’d have to rely on the rocker for smooth transitions, but it turned out to be a lot softer and more forgiving.

What’s great about Zipfoam is the subtle bounce you feel when your foot strikes the ground. It’s not overly aggressive, but just enough to give you a nice bit of pop as you move through your stride. It’s a smooth, enjoyable ride, perfect for those who want a touch of energy return without feeling like they’re riding on springs.

Li-Ning is a Chinese sporting goods brand, and we’ve had the chance to test their three race-day models: the Feidian 4 Challenger, Feidian 4 Elite, and Feidian 4 Ultra, all featuring carbon plates and Li-Ning’s signature Boom Foam.

Feidian 4 Ultra

The Ultra boasts a full-length Boom foam, a beaded PEBA super foam. While it’s not the softest PEBA-based foam around, it still offers a comfortable ride.

The heel compresses nicely, and the forefoot transitions smoothly, aided by an early-stage rocker. The unique midsole cutouts supposedly increase propulsion, though I didn’t feel a noticeable difference.

It’s a pricier race-day shoe, but if you want a versatile option that handles both races and intense sessions, this one delivers.

Feidian 4 Challenger

This model is likely one of the best-value carbon-plated shoes out there. Like the Ultra, it features full-length Boom PEBA foam. It’s not super soft, but it gives a solid blend of comfort and responsiveness—especially noticeable at toe-off when you push harder.

I’d say this shoe would shine in half-marathons, but I’m on the fence about whether it has enough softness for a full marathon.

Feidian 4 Elite

The Elite could potentially compete with big names like Saucony’s Endorphin Pro 4 and Hoka’s Rocket X2. Equipped with Boom technology, it’s efficient without excess compression.

The smooth roll-through makes maintaining a pace easier, and the firmer foam adds stability, with sidewalls that help secure your foot. If you prefer a more stable and firm race-day shoe, this one’s a solid choice.

Foot Doctor Zach has even compared Li-Ning’s Boom foam to Nike’s ZoomX foam:

Benefits of Shoe Rotation on Midsole Foams

So, you might be wondering why having multiple pairs of running shoes is worth considering—rotating your shoes can actually have some serious perks, even for those of us who are just trying to beat our personal bests.

Nowadays, we’re blessed with a variety of shoes featuring high-tech, soft midsole foams, some even with air or nitrogen-infused midsoles. But keeping your running routine fresh with a shoe rotation isn’t just for the elites.

A running shoe rotation simply means using different pairs of shoes throughout your training week. But, before you think you need to splurge on seven different pairs, relax—you don’t need a massive collection to reap the benefits.

Here’s why it’s smart: The midsole of your running shoe is packed with foam that compresses with each run. When you wear the same pair day in and day out, that foam doesn’t get a chance to rebound. Over time, this compression leads to faster wear and tear, making the shoe less comfortable and less responsive than it was when you first laced it up.

How Shoe Rotation Helps:

• Foam Recovery:

By rotating your shoes, each pair gets some downtime. This rest period allows the foam to decompress and recover its original shape. So, when you pull out your favorite pair again, it feels as good as new—well, almost!

• Longevity:

Giving your shoes a break between runs can actually extend their lifespan. With less constant compression, the midsole foam doesn’t wear out as quickly, saving you from having to buy new shoes as often.

• Performance Consistency:

The more you let your shoes rest, the more consistent their performance will be. So, you’ll experience that fresh, springy feeling each time you lace up, rather than having your shoes lose their bounce prematurely.

Before we wrap things up, a study on midsole foams in advanced footwear technology shows that PEBA offers a noticeable boost in running economy compared to EVA when shoes are new. This means that runners can likely save more energy or run more efficiently in PEBA-equipped shoes at first. However, after logging 450 kilometers, the performance advantage of PEBA fades, and both PEBA and EVA midsoles provide a similar running economy.

Wrap Up

When it comes to running shoes, midsole foams are where the magic happens for comfort and performance. From the bouncy PEBAX in ON’s Cloudmonster Hyper to the cushy softness of Skechers’ Hyper Burst Ice, there’s a foam for every runner’s preference.

Mizuno’s Enerzy Lite+ gives you that plush feel, while Topo’s PEBAX strikes a sweet balance between cushioning and responsiveness.

A little shoe rotation goes a long way—by giving each pair a break, you help the foam rebound and keep your shoes feeling fresh. So, mix up your footwear, let them rest, and enjoy the benefits of top-notch midsole tech on every stride!

I hope we’ve been successful in decoding all the important running shoe foams, and I’ll catch you in the next one 🙂