Converting Feet to Miles: A Primer on Running Shoes

Tools of the Trade

By comparison to other sports, cross country requires one of the smallest amounts of equipment for training.  There are certainly plenty of ancillary tools to improve strength, coordination, and mobility.  However, at a bare minimum, runners simply need their bodies.  

However, one item important for success is appropriate footwear.  The feet are the most essential part of the body for a runner.  They serve as the contact point with the ground, the base of the spring mechanism storing and releasing energy to propel the rest of the body forward.  If a runner's feet fail to function properly during movement, it sends ripple effects through the rest of the body. 

To summarize the rest of this resource, we can say the following:

• Running shoes are tools.  They can marginally increase speeds and maybe reduce injury risk, but they won't make up for poor training, muscle weakness, or postural imbalances.
• Most summer running should take place in a pair of cushioned trainers that feel comfortable to run in.  Avoid sudden and drastic changes from your previous shoes.
• Running in trainers should be complemented by walking (or easy running) in minimalist shoes and speed work in cross country spikes. 

In this post you will find a number of sections, feel free to jump to the one that fits your interest.

• A Deep Dive on the Current State of Running Shoes
• The Types of Shoes a Runner Needs
• Tips for Finding the Right Pair of Trainers
• Tips for Getting the Most from Trainers
• Racing Spikes
• Caring for Spikes
• Minimalist Shoes

Hopefully this answers many of the questions about footwear.  For an even deeper dive into running shoes, check out podcast interviews with physical therapists like Jay Dicharry, Matt Klein, or Jason Tuori.  if you have any additional shoe-related questions, feel free to reach out to Mr. McLain.  

Walking into a specialty store or Googling "running shoes" can leave a novice runner (or their parent) feeling more than a bit overwhelmed.

 

At the Heart
​of the Sole

Running shoes were developed to serve two primary interrelated purposes.  The first is to protect the feet so that they can do their job.  The second is to assist them directly in doing that job more efficiently.  I say interrelated because a healthy foot operates more efficiently.  At the same time, shoes can often create increased performance at the cost of mechanical changes that cause structural damage.

The earliest running shoes were flat, lightweight, and flexible.  The mainstream shoes of today look drastically different and can be characterized by four traits:

1. Motion-control posting
2. Substantial cushioning
3. Heel drop
4. Narrow toe box

While there is certainly evidence--especially in the recent years of the "super shoes"--that modern shoes do allow runners to go faster, there is no evidence that today's shoes have lowered injury rates.  In fact, some studies suggest they have made matters worse.

The motion-control designs of many shoes are only marginally effective in their aim.  They can also actually lead to increased forces on the knee. 

The added cushioning does reduce forces to the foot, but some of that energy gets redirected up the body.  The other problem is that cushioning effectively becomes a crutch.  Applied in the right doses, the forces of running actually require the body to adapt and strengthen.  When shoes absorb those forces instead, the foot becomes weak and dependent on shoes.  It can also enable bad habits like overstriding that raise the risk of injury and lower efficiency.

Furthermore, the more cushioning a shoe has, the more separation between the foot and the ground.  This inhibits and delays the ability of nerve receptors in the foot to detect positioning (called proprioception) and make micro-adjustments.  While a shoe with a higher heel does create additional space for cushioning. it also inhibits proprioception and throws off the patterns in which muscles fire during running.   Nonetheless, this design feature mimics the construction of the everyday shoes most people wear.   Since those shoes elevate the heel, they shorten the calf and Achilles.  When people then try to run in flatter shoes, they experience all sorts of pain in those areas that are now required to stretch and work in unaccustomed ways.

Sadly one of the biggest factors in shoe choice is style.  Runners are highly influenced by the appearance of the shoes they are considering buying.  This is one of the main reasons narrow toe boxes show up in running shoes.  Few people like the clown shoe look of wide toe boxes.  At the end of the day, running shoe manufacturers are businesses that exist to make profit selling shoes.  To a large point they're going to make shoes that market and sell well, regardless of whether they reduce injury or improve performance.  This is especially true considering the large number of non-runners who buy running shoes to walk or work in.  Based on consumer tendencies, that means shoes with flashy colors and designs that include "revolutionary" technology. 

But the truth is that the foot needs to be able to spread out to maximize its effectiveness in running leverage.  Narrow shoes simply don't allow this, no matter how cool they look on one's feet.   So a hypothetically ideal shoe would be flat and thin with a wide toe box and only enough cushioning to maximize efficiency.  The problem is that such a minimalist shoe would lead the average person to a host of injuries if they switched 100% over to it.  Their feet, ankles, and calves simply aren't strong and mobile enough to handle the forces.  Such changes--if they were to be made--would have to be introduced gradually given years of conditioning in the opposite direction.

Short of going through the gradual training to lengthen and strengthen the calf and Achilles, the likeliest way for someone in this situation to run pain-free is to use a running shoe that closely supports their preexisting strength and mechanics.  

In the late 1960s, Bill Bowerman crafted the soles of the first Nike running shoes like the one on the left using his wife's waffle iron. They gained the nickname moonshoes because their tread resembled that of the Apollo astronaut boots. But I would say 2024's Alphafly 3 super shoe on the right looks much more like it dropped out of a spaceship.

 

On the Heels of
​Expert Advice

In other words, shoes have to meet a runner's feet where they are.  What that means practically depends on a runner's background and current shoe rotation.  Physical therapist and running mechanics guru Jay Dicharry--from whom I learned most of the above info--recommends that each runner utilize three types of shoes, listed below in order of importance.
​
1.  A Trainer with Moderate Cushioning:  This is the shoe type most runners are familiar with, both in name and experience.  It most closely matches our runners' current fitness levels and adaptations.  This is the primary shoe we will use for summer training, so everyone needs at least one pair.

2.  A Racing Shoe: In cross country this would be spikes.  They usually have some cushioning, though far less than trainers.  They are designed to be lightweight and supply the traction needed on the course, allowing runners to go their fastest.  Our faster work will eventually migrate toward spikes in August, so I recommend buying these in late July or early August when many stores run promotions.

​3.  A Minimalist Shoe:  In some ways these shoes resemble the original running shoes: flat, thin, and wide with far less cushioning and support.  This places higher demands on the foot and lower leg, but if introduced gradually that can actually strengthen runners and improve their form.  Runners new to these should mostly use them for walking, but after a lot of acclimation they could be used for easy runs.  In cases where money is tight or someone is undecided about sticking with running, these are the lowest priority of the three. 

Jay Dicharry has spent years analyzing the gait of hundreds of runners in a multi-million dollar lab. Few people are more qualified to understand the effects of shoes on the feet.

 

​Shoesing Wisely

For those just starting out, especially those on the fence about the team planning to use summer training as a trial period, I would just start with a single good pair of trainers. 

For more experienced runners (who will also likely accumulate more miles), I stand by my recommendation to rotate between two different pairs of trainers with slightly different characteristics.  And unless shoes were purchased since the end of last season, they probably need to be replaced before summer training.  Time and usage tends to break down the foam in trainers.  After about 350 miles or six months (whichever comes first), the structure of the shoe will begin to deteriorate.  This doesn't just mean less cushioning.  It means unpredictable stability, which becomes an increasing risk for injury.

Below are ten guidelines for choosing the right training shoe:

1.  Try Shoes on in the Evening:  Studies show that feet swell gradually throughout the day, which also tends to happen during running due to increased blood flow.  Trying on shoes in the evening helps ensure a good fit. 
 
2.  Don’t Presume  Sizes:   Not only does one’s size for running shoes tend higher than other shoes because of the aforementioned swelling, but sizes also vary widely by brand.  Have the foot measured when trying on shoes, but typically look for a thumbnail space between the longest toe and the front of the shoe.
 
3.  Go to a Specialty Running Store:  Specialty stores have a larger variety of shoes, thus increasing the odds of finding a good one.  They also have staff trained to help determine the right shoe for any foot shape or running style.  Sadly no such store exists in Perryville, but there are a few options within driving distance.

• Missouri Running Co:  a local store in Cape Girardeau started by a high school cross country coach
• Big River Running Company:  a small chain with three St. Louis locations.  They offer several brands (Nike, On, Asics) not available in Cape.
• Fleet Feet:  a national chain with five St. Louis locations, and even more brands (like Puma, Adidas, Salomon, Topo Athletic, and Karhu)
• Running Niche:  A "newer" locally owned specialty store in St. Louis that offers a number of different brands, some of which aren't available in Cape.  

 
4.  Wear Running Socks and Any Insoles/Orthotics:  The type of sock is going to affect the way shoes fit.  Since ideally  running socks will be inside the shoes down the road, it would be best to wear those same socks when trying shoes on.  The same idea applies to any custom insoles/orthotics.  If someone plans to run in these, they should be in the shoes when they try them on.

5.  Bring Previous Running Shoes (if applicable):  Bringing the most recent pair of running shoes will help the store’s staff find similar ones.  It also allows a comparison of the fit/running experience to any new options.
 
6.  Consider One's Gait Analysis:  As someone runs, there are two key aspects worth noting.  The first is what part of the foot strikes the ground first.  The second is to what extent the foot rolls inward/outward as someone goes through the running motion.  When I was in high school, the popular view was that only one option for each of these was ideal, and anyone who deviated needed a shoe to correct their situation.  Studies in recent years have shown that shoes can at best do very little to correct these mechanics. 

Moreover, outside of extreme situations, there’s less evidence that variations in these running mechanics pose a problem that needs correcting.  Instead, the shift now is toward shoes that support and complement a specific running style.  Having a trained individual at a specialty store conduct an analysis can help them do exactly that.
 
7.  Run In the Shoes:  The goal isn't shoes that feel great to stand or walk in. Runners need shoes that feel awesome for running.  To know if someone's found them, they have to run in them.  Most specialty stores have a treadmill or running strip where one can try shoes out.  Some will even let customers go out to the parking lot.  Ask them about this.
 
8.  Try at Least Three Shoes:  Even if the first pair someone tries seems like the perfect fit, they should give a couple others a chance.  This will give a frame of comparison.  They also might be pleasantly surprised by one.
 
9.  Choose Based on Comfort:  Despite the temptation, try to not to pick shoes just because they have a flashy design in one's favorite colors.  Honestly, I was tempted to recommend trying shoes on blindfolded.  Studies have confirmed that a runner’s comfort level in a shoe while running is a fair predictor of its ability to improve success ... certainly much more so than the fact that they look cool.  If anything about the shoe bothers someone when they give it a test run, they should take that as a red flag.  

10.  Don't Be Afraid to Return Them:  Sometimes a jog around the parking lot isn't enough to know if a shoe is a good fit.  That sometimes requires several easy runs.  All of the specialty stores above have generous return policies of at least a month to allow someone to try the shoes on their own and then exchange them for a different pair if they don't feel right.  Make sure to ask the store about the specific details on this.  Hold onto the receipt, and if someone needs to make a switch, a trip back to the store is far better than months in a shoe that isn't working.

​
Unless someone wants to dish out roughly $300 for one of the fancy new "super trainers" (which I actually wouldn't recommend even if they had the money), a quality pair of trainers can be purchased for somewhere in the $100-$175 range at a running store.  However, be on the lookout for sales and ask for discounts for high school runners (they might ask for a student ID).   

Bryan Kelpe has served as a cross country coach at both Cape Central and Jackson. He and his wife Kim own Missouri Running Company in Cape.

 

Sole Care

For training shoes to serve their purpose of supporting safe quality running, they need to be in good condition.  Below are a few care tips to get the most out of a pair of shoes.

• Only wear running shoes while running.  Doing other tasks in running shoes (like wearing them at school) will cause the foam cushioning and rubber outsole to wear down faster, decreasing the lifespan of your shoes.
• Properly put on and take off shoes.  As conveniently tempting as it can be to squish one's foot into pre-tied shoes or slide them off without untying them, all of the extra wiggling can damage the material in the upper and heel of the shoe, impacting the snug fit it should offer.
• Store shoes in moderate temperatures.  Once again, leaving shoes in one's car is a convenient way to ensure they always have them.  However, the summer heat can damage the foam in the shoe, along with the glue that holds the shoe components together.  Similarly, extreme cold can make the foam stiff and less capable of providing cushioning during a run.  
• Avoid shoe laundry:  At some point running shoes will go through rain, puddles, or mud.  In a desire to get them clean and dry, some will consider putting shoes in their washing machine or dryer.  Both of these are bad ideas.  The heat from either will damage the materials, and even the cold cycle will be rough on the shoe fabric.  If one really wants to clean shoes, use a toothbrush with warm (not hot) water and dish soap or mild laundry detergent.  If shoes become wet during a run, remove the insoles and stuff the shoes with newspaper or paper towels.  After 10 minutes, remove and replace with more paper.
• Retire shoes when due.  The average lifespan of a pair of trainers is 300-500 miles.  At this point the foam becomes overly compressed and breaks down, while the outsole wears down and loses traction.  Both of these impact performance and put runners at increased injury risk.  For new runners doing 20 miles a week in the same shoes, a new pair to start summer should get them through the end of cross country season.  But experienced runners eclipsing 40 miles a week will likely need to alternate two pairs of trainers or replace them at the end of summer.

 

Setting Up the Spike

Racing spikes are shoes designed specifically for racing.  They are lighter in weight than training shoes and include 4-7 holes in the sole for insertable metal spikes pins that allow for greater traction on rough/slippery terrain.

Racing in spikes isn't required.  Some runners choose to race in flats or training shoes. However, as mentioned previously, the lighter weight and increased traction of spikes tend to produce faster times, especially in sloppy conditions.  Pretty much every elite Missouri runner is in spikes.  

When buying spikes, it is really important to get the right kind.  The size of the pins used in cross county is generally larger than what is needed (and typically allowed) on most tracks. But moreover, there are different shoe designs depending on the event. Spikes for sprinters tend to have holes for more pins, less cushioning, and a structure that gets runners up on their toes. Distance tracks spikes have more cushioning (and thus weight), with a relaxed structure. Cross country spikes have even more cushioning and a rubber
sole with a texture that adds the far greater traction needed in grass and mud versus a rubberized track.

Can someone run a cross country race in distance track spikes if they already own them? On a well-groomed pure turf course like at state in dry conditions, an athlete could probably get away with using a higher end track spike.  But in many of the courses and conditions we race,it probably isn’t ideal. Cross country spikes typically have a few important differences.  Since many cross country courses including running over rocks and roots, XC spikes usually have more foam cushioning than a track spike.  Because races often involve slick grass and mud, the outsole of an XC spike is usually rubber with ridges or mini lugs to improve traction.  Track spikes tend to have a smoother bottom profile, with a plastic spike plate instead of a rubber outsole.  The tradeoff here is weight for durability.  I've seen people use distance spikes in a cross country race and crack the spike plate when they land on a rock. 

And if anyone was planning on running a race in sprinter or jumper spikes, thank me now for sparing their feet three miles of torture and make sure they wear something else.  Also, make sure to get spikes and not racing flats.  States like California don't allow spikes for cross country because of the style of courses used, so some companies offer shoes that are built like a spike without any holes for inserting the metal pins.  A knowledgeable associate at any running store will make sure you are getting the right sort of spike, but if you happen to go online, look for "XC" and "spike" in the listing.

 Much like running shoes, the cost varies depending on the quality, but in general they are cheaper than training shoes due to lack of materials.  Entry-level models usually cost $65-$85, with high-end models approaching $200.  But if you catch a sale you can often find them much cheaper.  

Many people order spikes online, where there are often much better deals.  Since spikes don't offer the cushioning or support of trainers, there's not as much room for variability.  If a brand does carry a second model, it usually has little to do with foot structure and is instead a higher end super spike with a carbon plate.  However, different models do still feel different and fit differently than training shoes.  A snug fit for spikes is preferred, as the last thing an athlete wants is to lose a shoe mid-race.  For this reason, some people still prefer purchasing spikes from a running store where they can test their fit, especially the first time they buy them. 

For a new athlete, some relatively inexpensive entry models to consider are the following:

• Saucony Kilkenny 
• Nike Rival Zoom Rival XC
• Asics Resurgence XC
• Brooks Draft XC
• New Balance Fuel Cell XC7
• Adidas XCS
• Hoka Crescendo (this one has a bit more cushioning and therefore costs a little more, but some new athletes not used to the aggressive nature of spikes prefer it)

We probably won't see any running in spikes until after the dead periods in July.  New runners hopefully have an idea by then whether cross country might be for them.

Notice the thinner profile of spikes compared to trainers, and of course the insert locations for pins. Since the top shoe is a cross country spike, see that the sole is made of a thicker and more textured rubber compared to the plastic distance track spike plate on bottom.

 

Caring for Spikes

Like trainers, caring for spikes is key to getting the most from them:

• Never run in spikes without the pins inserted. The holes can get filled with dirt or the threads damaged, making it difficult to insert pins later.
• Don’t overtighten the pins when inserting them. This runs the risk of stripping the threads.
• Avoid walking/running on paved surfaces.  This wears down the pins.
• Remove pins after each race. Pins packed with dried mud are nearly impossible to remove.  I recommend keeping pins in an old pill bottle you can keep with your spikes.
• Check pins regularly for excessive wear.  Worn down pins don't give as much traction.
• Avoid spike laundry.  Clean and dry spikes the same way as trainers.  Do not use a washer or dryer.  
• Replace spikes when due.  Spikes have a shorter lifespan than trainers, only lasting about 100 miles.  However, because they are used much less frequently a runner can typically get two cross country seasons out of a pair of spikes as long as their feet haven't grown.  

 

The Minimal Facts

If a runner is looking for a minimalist shoe, there's some debate as to the precise parameters.  But the idea is that any movement toward a wider toe box, smaller heel drop, and lower cushioning is a move in the minimalist direction.  The running stores listed above tend to carry shoe brands like Altra or Topo with zero drop and wide(r) toe boxes.  However, those brands tend to still include significant cushioning.  For some runners, maybe this is a good place to start.

For runners in our region, less-cushioned shoes are typically only available online.  The top companies are Vivobarefoot, Xero Shoes, and Vibram.  They can also be found together at Two Rivers Treads​, a minimalist running store founded and operated by Dr. Mark Cucuzzella.  Because these shoes contain little/no foam to break down, some of them can last thousands of miles.  

My suggestion would be for runners to invest in a pair of these shoes.  However, I would predominantly just use them for everyday walking.  It is amazing how much that alone will improve the strength and function of the feet and lower legs.  If walking is all someone plans to do, Whitin offers very affordable shoes on Amazon.  

But for those wanting to do some running in minimalist shoes, I would get one of the first brands.   After several weeks of walking, do the first mile of an easy run in the shoe and slowly build up from there.  These shoes should probably only be used on the easy days.  Let's save the long runs and workouts for other shoes.​

Dr. Mark Cucuzzella is a professor at the University of West Virginia School of Medicine. He's run a sub 3-hour marathon for 30 consecutive years and developed the US Air Force's Efficient Running Program. In 2009 he opened Two Rivers Treads as the first minimalist running store in the country.