It’s Got To Be the Shoes… Part 1: Running Shoes

It’s Got To Be the Shoes… Part 1: Running Shoes

I have to be honest, everyone that walks into CPMFITness I check them out, and one of
the first things I look at is what shoes they are wearing.


I attended a CrossFit Running and Endurance certification back in 2010 that really opened my eyes to many things in regards to running and endurance, but one in particular was the shoes we workout in… Yep! The shoes we wear effect our workouts, performance and are a BIG reason why a lot of runners are injured (80+% worth). Short video clip below about this.

Our foot is designed to function on its own. Humans have evolved to run barefoot yet our relatively recent adoption (and explosion) of shoe technology has modified the way our foot functions with the significant padding and support shoes have created. Shoes have changed the way we run from the forefoot striking to heel strikes. And when you modify the way a foot should function, it is going to throw off ALL of our natural body mechanics. The common person believes their shoe’s main benefit would be to protect their foot from the potential dangerous ground. However, if the non functional padding and support are creating a BIGGER problem (more injuries and bad running mechanics) wouldn’t  it make more sense for the flatter/minimal shoes to be best for your body??

Here are some recommended general purpose shoes.

Inov-8′s. The 230′s have a 6mm drop, the 195′s are a 3mm and the new models are a 0mm. I personally like these the best as they are made for a more narrow foot, very light, comfortable and have some legit styles and colors:-)

New Balance Minimus or Merrell Gloves. These work better than Inov-8′s for people with wider feet. Some models have a correction for those whose feet pronate badly (feet roll inward) The two seem to fit similarly although the Minimus generally have a flashier color scheme… Boom!

Reebok Nanos. Great CrossFit shoe, and feature a slightly elevated heel to assist in squat flexibility. The elevated heel is great for squatting, but bad for prolonged wear. These are not highly recommended to be used for dedicated running or extended walks.

Keys to wearing a proper running/cross training shoe:
-Flat, flat, flat: The more heel support you have the more you will potentially “heel strike”.
-Light: The lighter the shoe, the lighter you are which helps with creating less force.
-Know if you have a wider or more narrow foot.


While I strongly recommend our athletes look into all options, I caution everyone to be intelligent in the way they transition from wearing regular shoes to minimalist shoes. Athletes who choose to transition to minimalist running wear must take the time to properly acclimate to the increased stress on parts of the foot and leg that have long been unused due to wearing conventional shoes. Without cautious and proper acclimation, an athlete looking to reduce stress on the knees and back by switching heel strike to forefoot strike may instead cause more severe injury in the short term.

Be smart and, if you have questions, ask you coaches to help steer you in the right direction!

The O-Board Says…

“The Wall Ball of Fun”
5rds for Time:
20 Wall Ball
20 Russian Twist
10 Sit Up to Stand
200m Run with a Wall Ball
** 5 Burpee if put the ball down**

Post by Chris; @cmoknows