I posted a photo to instagram last week that listed three components in a running shoe that are non-negotiables for me. Instagram doesn’t really allow for discussions, so I wanted to expand on this list a little.

  1. Wide toe box – This is critical, and perhaps the most important aspect of running shoe comfort and performance for me. I like my feet to be able to move as they were intended when I run, and toes being allowed to splay is crucial.
  2. Zero drop – This means that the heel is at the same height as the forefoot. ‘Traditional’ running shoes have around 12mm of drop, meaning the heel is elevated 12mm above the forefoot. This has a myriad of follow on effects in both muscle activation and running gait mechanics. My forefoot and heel are level when I’m barefoot – I like it that way when I run.
  3. Firm midsole – This point is the main the reason I’m choosing to expand on the original instagram post. When I say firm, that does not mean that I like my shoes without flexibility. Quite the opposite. For me, a firm midsole means that the cushioning is stiff (not soft and marshmallowy). A firm midsole sends quicker feedback to the feet and legs as the cushioning (or lack of) isn’t dampening this message. For me, a firm midsole means quicker reactions – particularly on trails.

The above 3 components are my non-negotiables, and were the 3 on my original list. I finished my instagram post with the sentence “…the rest I’m willing to talk about”. There are perhaps two other components I’m pretty set on too, however there are situations when I deviate from them so they aren’t complete non-negotiables. They are:

  1. Flexibility (most of the time) – This is true in all my road shoes – I want them as flexible as possible to, again, allow my foot to move as it wishes. This is mostly true for my trail shoes, with the exception being if I’m doing lots of hill climbing I like a little stiffness in the midsole/outsole. The reason for this extra stiffness when I’m climbing hills is that I’ve found that it helps take some of the load off my calves when I’m up on my toes powering up hill.
  2. Lightweight (most of the time) – This is true in all my road shoes. (Speed – give me what I need!) This, again, is mostly true for my trail shoes, however I’m willing to make the trade-off in a little extra weight if it means more protection and/or grip for technical or rocky trails. I’ve come to accept that there are some heavier rubbers used for the outsoles of shoes, but the extra weight is worth it in terms of durability, grip and rock protection.

Anything you want to add?

See you out there – Juddy