It's Gotta Be the Shoes

I’m often asked by CFC athletes, “I need some new running shoes, what kind should I get?” I always respond, “You should get a simple shoe that has the thinnest sole you can handle.” Sometimes I get a surprised reaction to my response, so here is some supporting information for my suggestion.

Until the late 1960’s, Adidas was the premiere running shoe manufacturer in the world. Their straightforward, but well constructed running shoe was designed with thin rubber soles and canvas uppers. Then Nike arrived with their concept of the “waffle” sole. This move towards integrating technology into running shoes triggered a phenomenon that is still alive today. Anyone who has ever stepped foot in an athletic shoe store has seen the countless varieties of shoes, all promising some combination of speed, agility, stability, durability, etc. Sadly the majority of these advancements have been used improperly and countless runners are paying the price.

The biggest problem with most running shoes is their big, thick, cushy heels. Strapping these marshmallows to your feet just begs you to strike with your heel while running. When impact occurs between the ground and your heel there is a violent collision which stops 7-8% of your body instantly. This force must go somewhere, so it is distributed throughout the stiff lower leg (both ankle and knee are typically locked) at a rate of well over 500 bodyweights/sec.1 Even though you have what appears to be a giant shock absorber on your foot, the impact your joints, tendons, ligaments and muscles endure is staggering.

With this in mind, the real solution to running problems is not in locating the perfect pair of shoes, but in finding your natural running stride. I challenge you all to find a place to take off your shoes and run for twenty yards or so. During the run you’ll most likely land on the balls of your feet, the arch of your foot will compress and your heel may lightly touch the ground. You’ll do this naturally because contrary to the heel strike, when landing on the ball of your foot less than 1% of your body is stopped at impact. Your foot, knee and hip continue to move while flexed, so that they can remain compliant and absorb the impact gradually. This is how your foot was designed to work and what prompted Leonardo da Vinci to state, “The human foot is a masterpiece of engineering and a work of art.” With some work on your part and proper coaching, this gait is attainable and the way you were designed to run.

Once you get your technique down, finding the right shoe is easy. I often direct folks to check out the POSE Tech website, http://www.posetech.com/runningshoes/archives.html. You’ll notice that all of these shoes are very simple, with thin soles and a low differential (the thickness of the sole is nearly the same from heel to toe). From this list you should find a pair that suits you well. A few members of our endurance program have been trying models from Inov-8 http://www.inov-8.com and have had really good results.
Like all athletic activities, equipment technology can help your performance but only if you have the proper fundamentals. If you have any further questions about running technique or shoes please feel free to get in touch with me at mike@crossfitchicago.com.

Mike Harris