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Jeremy Singh

The one piece of running gear everyone loves to talk about

One of the questions I get the most online is:

”What running shoe should I wear?”

There are so many brands and types of running shoes it’s overwhelming.

Let me make break it down for you.

The number one rule is to use a variety of shoes.

Research has shown that using different types of shoes reduces the risk of injury. Your foot adapts to whatever shoe you use and those adaptations can be both good and bad. To minimize the bad, use a variety.

But consider a few important variables:

Toe box width: Your toes need room to splay outward. Make sure your toes aren’t squished which leads to weak feet, bunions, hammer feet and other pains and injuries. Enough space for your toes is a non-negotiable… most of the time.

Heel to Toe Drop: This is the difference in height between the heel and toe. Think high heels as an extreme example. Recently there’s been a trend to more minimalist zero drop (flat) shoes. Combined with a wide toe box, these more natural shoes allow your feet function as they’re designed to. But don’t worry if you’re using a higher drop shoe. You don’t have to throw them out and buy zero drop shoes. You want to make any changes gradually so if you’re running in a 12 mm drop, try adding an 8-10mm drop shoe to the rotation. Some people may never like using zero drop shoes (due to limited ankle mobility for example). That’s okay.

Cushioning: The cushioning in modern running shoes have evolved a lot over the last few years. New materials offer great comfort and energy return, which helps propel you forward. Here’s what I suggest. For running, choose shoes with that feel the best to you. But for walking and the rest of your life gradually work toward more minimalist style shoes, slowly reducing the amount of cushioning. And don’t be afraid to go barefoot sometimes.

Terrain: If you’re running mostly on hard surfaces you may want a more cushioned road shoe. If you’re on trails you may need more grip and protection from mud and water. If you’re racing or doing hard intervals at the track you may want a high performance plated shoe for an extra boost.

Ultimately it’s an individual choice. We’re all different. What works for me might not work for you.

Just don’t select a random pair that’s on sale, buy whatever your friend uses, or use some old pair from high school you found in a box in your garage. Go to a running or sports store and try some on. Walk and run around in them a little bit.

How do they feel?

Uncomfortable? Don’t get those.

Good? Get those.

Once you’ve found a couple of different pairs you like, add them to your rotation.

Just be careful. If you’re making changes with your shoes it can impact your form.

And whenever making form changes, make them gradually. Your body may be worked a little differently and needs time to adapt.

New muscles and movement patterns may be needed.

Give yourself time while building the best shoe rotation for you.

Jeremy