Trying to pick out new running shoes? Listen to this episode before you do!

Timestamps of big takeaways

Neutral vs. Stability vs. Motion Control Shoes

[01:12] Coach Valerie discusses the different types of running shoes and emphasizes that comfort is the most important factor.

[02:21] She explains the idea behind motion control and stability shoes, and why they may not be the best choice for runners.

[04:17] Coach Valerie talks about the problems with gait analysis and how shoes shouldn't control foot movement.

Proper Running Technique

[05:16] Having a loose and free ankle while running is critical. The foot should land neutrally on the ground.

[07:33] The focus should be on the correct movement of pulling the foot, rather than foot strike and impact.

Minimalist vs. Cushioned Shoes

[08:25] There should be a balance between having enough cushion for comfort and protection, but not so much that it disconnects the runner from the ground.

[09:03] We recommend trying to go as minimalist as your foot will allow.

Trail Running vs. Road Running

[10:15] Running is running, regardless of the surface, but Coach Valerie acknowledges that trail running may require shoes with more protection, such as a rock plate.

Proper Shoe Fit

[13:08] Being able to move and wiggle the toes inside the shoe is important. You don’t want to feel constricted.

[13:37] Coach Valerie emphasizes the importance of trying on shoes, with or without socks, to ensure a proper fit and comfort. If possible, walk around in the store to make sure they feel right.

[14:17] One reason the shoe needs to fit well is to avoid sliding around, which can cause blisters.

Blisters and Running Technique

[15:03] Blisters often come from chafing and can be a sign that the runner's foot is moving forward or back too much, indicating a need to focus on pulling. However, other causes of blisters can be weird stitching in the shoe or wet and bunched-up socks.

[15:36] Blisters during downhill or trail running can be caused by the foot coming out in front and sliding in the shoe.

Wet Conditions and Shoe Integrity

[16:40] Wet shoes or socks can lose their integrity and cause sliding - again, this can lead to blisters.

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