The Four Things You Need to Know About Getting the Right Running Shoes for You

By Jae Gruenke | Natural Running Form

Aug 02

You really want to get the right shoes–the ones that fit best, feel best, and give you the support you need. The first two of those factors are perfectly reasonable but that third one, the question of support… that’s where you’re going to get into trouble.

According to the excellent American College of Sports Medicine 2014 Running Shoe Guidelines, which were developed after a review of all the research on running shoes and injury, running shoes are supposed to complement a strong foot, NOT to do the work of the foot.

In fact, they go on to say that no runner should have shoes with motion control or stability components. Fundamentally these are running form issues, not foot issues. You shouldn’t be fixing them with special support in your shoes any more than you should be fixing an imbalanced stride by running with crutches.

Really we’re talking about not just a strong foot, but a strong and well-coordinated body. What your feet do or don’t do in running is a result of how you’re moving across them. In other words, it’s a result of how you’re moving your whole body.

Running form (or technique) is where you need to be making improvements if your feet aren’t working as they should. And you should get running shoes that don’t get in the way of good running form. The ACSM Guidelines will help you do that.

In a nutshell, the four criteria they give are:

  • no more than a 6mm heel-to-toe drop (or decrease in height)
  • no motion control or stability components
  • lightweight
  • wide toebox

I explain all of this more in-depth in the video below.

(This was originally a livestream and the recording seems to skip a few times at the beginning. Fortunately once I really get into the material at the 2-minute mark the replay smooths out.)

If you have trouble finding shoes that meet the ACSM criteria, I recommend booking a fitting appointment via Zoom with Two Rivers Treads, then ordering from their website. They have a great selection–all their shoes meet the ACSM criteira–and, as the nation’s first minimalist running store,  and they are as knowledgeable as it’s possible to be. I don’t get any particular benefit from recommending them, other than the knowledge I’ve referred you to a place I trust.

To get started working on your form, including the critical movements of your pelvis that stop overpronation, start with the free one-week Mind Your Running Challenge.

The Mind Your Running Challenge

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About the Author

Jae Gruenke, GCFP, is a running technique expert and Feldenkrais Practitioner. Known as a “running form guru,” she is the Founder and CEO of The Balanced Runner™ in New York City and The Balanced Runner UK. She has helped runners from beginner to Olympian improve their form to become pain-free, economical, and fast.

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(5) comments

John Link August 2, 2020

After watching the video I did a little research into minimalist cycling shoes and found this:
https://bengreenfieldfitness.com/article/fitness-articles/minimalist-cycling-shoes/

Reply
    Jae Gruenke August 5, 2020

    That’s great, John. Thanks so much for sharing! It’s a huge need for cyclists/triathletes.

    Reply
Thomas August 4, 2020

Great video as always. Can you recommend a shoe manufacturer that sells in the EU? TRT looks great, but with shipping and import taxes, they get pretty pricey for us Europeans. 🙂

Reply
    Jae Gruenke August 5, 2020

    I normally recommend Run and Become in the UK. They aren’t just a minimalist store and they don’t have the big selection of TRT, but if you know what you’re looking for they can help you. Also, in the EU you have access to another great shoe brand that isn’t easy to get in the US: Bär/Joe Nimble. Bär is a German company that’s been around for decades, specializing in wide toeboxes. Joe Nimble is their minimalist fitness line. Definitely take a look!

    Reply
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