Trying to pick out new running shoes? Listen to this episode before you do! Timestamps of big takeaways Neutral vs. Stability vs. Motion Control Shoes [01:12] Coach Valerie discusses the different types of running shoes and emphasizes that comfort is the most important factor. [02:21] She explains the idea behind motion control and stability shoes, and why they may not be the best choice for runners. [04:17] Coach Valerie talks about the problems with gait analysis and how shoes shouldn't control foot movement. Proper Running Technique [05:16] Having a loose and free ankle while running is critical. The foot should land neutrally on the ground. [07:33] The focus should be on the correct movement of pulling the foot, rather than foot strike and impact. Minimalist vs. Cushioned Shoes [08:25] There should be a balance between having enough cushion for comfort and protection, but not so much that it disconnects the runner from the ground. [09:03] We recommend trying to go as minimalist as your foot will allow. Trail Running vs. Road Running [10:15] Running is running, regardless of the surface, but Coach Valerie acknowledges that trail running may require shoes with more protection, such as a rock plate. Proper Shoe Fit [13:08] Being able to move and wiggle the toes inside the shoe is important. You don’t want to feel constricted. [13:37] Coach Valerie emphasizes the importance of trying on shoes, with or without socks, to ensure a proper fit and comfort. If possible, walk around in the store to make sure they feel right. [14:17] One reason the shoe needs to fit well is to avoid sliding around, which can cause blisters. Blisters and Running Technique [15:03] Blisters often come from chafing and can be a sign that the runner's foot is moving forward or back too much, indicating a need to focus on pulling. However, other causes of blisters can be weird stitching in the shoe or wet and bunched-up socks. [15:36] Blisters during downhill or trail running can be caused by the foot coming out in front and sliding in the shoe. Wet Conditions and Shoe Integrity [16:40] Wet shoes or socks can lose their integrity and cause sliding - again, this can lead to blisters. Rate, Review & Subscribe Reminder Don’t forget to like and subscribe to our show. You can also rate and review our show on Apple Podcasts! We’re on Spotify as well! Links to check out -- https://www.runrx.fit/ -- FREE 30 day reboot on YouTube by RunRX https://www.youtube.com/playlist?list=PLDPcF8ZrDdILC8bYyn2zR-4xvqKRzp2re -- Follow us on Facebook https://www.facebook.com/runrxfit/ and Instagram https://www.instagram.com/runrx/  -- Have questions? Email us at [email protected] -- Subscribe to Our YouTube Channel: https://www.youtube.com/@RunRX