United Barbell

We have covered both weightlifting and powerlifting footwear – what’s left? Running footwear. This is a bit more of a complicated topic because running is subject that has some conflicting research. Appropriate footwear will change depending your style of running. So let’s talk about the styles of running that are sweeping the CrossFit world – barefoot and Pose running. What is important about these concepts as they apply to running is how your foot should hit the ground, also known as your footstrike.

Heel Strike vs. Midfoot Strike

The majority of runners are heel strikers. This means when they run, their heel hits the ground first. So how does this affect your body? A lot of research has shown heel striking creates a larger collision force on your body than a midfoot strike. One of the main problems with a consistent footstrike is that it leads to shin splints. To compensate for this, basic running shoes have developed into shoes with large cushy heels to absorb the impact. But instead of changing your footwear to match the issue – why not change your running form?

Shoes for the midfoot striker

The concepts of Pose and barefoot running are the most carried over into CrossFit. Pose is a running technique based around a key S shaped body position a runner maintains while running. Maintaining this position uses a more natural position in the muscular/skeletal system, and therefore puts the body, the legs in particular, through less duress. This is similar to the concept of barefoot running which can help teach you better running mechanics as well as how to land lightly on your midfoot. However, unless you are on a beach, or somewhere else outside a city, the idea of barefoot running is rather scary - needles and glass anyone?

So what shoes do you wear? Vibram Five Fingers and Nike Frees are the most popular shoes I see out there. However, I recommend the innov8s, and here is why. For people who are transitioning into Pose or barefoot running, Vibrams or other minimal footwear can lead to foot and calf bruising and potentially injury (that said, once you are properly trained up for Vibrams, they may become your favorite shoe), and the nike free, although has more sole flexibility still has a bigger cushion. With running, there are enough shoes out there that it ultimately comes down to comfort. Don’t be afraid to try different styles until you find what is right for you. Or check this out for a great list of styles and brands you can try.