Welcome to the Go For A Run newsletter, which is the rebirth (rebrand) of The Next Level newsletter that just happened… right now.

Hello! Yes, I have rebranded this newsletter to further embrace the simple message I like to share online:

But that’s not what we’re here to talk about today.

Today is all shoes.

One of the questions I get the most online is:

”What running shoe should I wear?”

The number of options you have can be overwhelming:

• trail
• road
• wide
• narrow
• neutral
• supportive
• minimalist
• carbon plated
• max cushioning
• zero drop (flat soles)
• not zero drop (heel raised)

Let me make it simple for you.

Choose the shoe (or shoes -- more on multiple pairs in a moment) that feels good to you.

It's an individual choice. We're all different. What works for me might not work for you.

Shoes are important but I'd argue that how you run and train is more important. Make sure you mostly run slow and strength train your feet, ankles and... everything.

Ok you do still need to get a pair of shoes (unless you go barefoot).

Here’s my take on running shoes.

Don't select a random pair on sale or buy whatever your friend uses. Go to a running or sports store and try some on. Walk and run around in them a little bit.

How do they feel?

Uncomfortable? Don’t get those.

Good? Get those.

But keep trying on a few more pairs.

Because what’s best is to use a variety of running shoe types. Research has shown that using different types of shoes reduces the risk of injury. Your foot adapts to whatever shoe you use and those adaptations can be both good and bad. To minimize the bad, use a variety.

Here are a few different variables to consider with running shoes.

1. Terrain: Do you mostly run on trails that get wet and muddy? Where you need more traction? You’ll probably like trail running shoes.
2. Toe Box Width: Pretty much every runner needs a wide toebox. When you run your toes splay outwards. Make sure they have the space they need.
3. Heel-to-Toe Drop: This is the difference between the height of the heel and the height of toe. Here I would suggest using running shoes of varying heel-to-toe drops. I do this myself with a minimalist shoe (zero drop) and my regular shoe that has a fairly significant heel-to-toe drop (12 mm).
4. Cushioning: Again, use a variety. Have a minimalist shoe with very little cushioning -- just some protection for your feet. And try something with more cushioning.

Once you've found a couple of different pairs you like mix them up in your training. You can even start a run in one shoe and switch midway through. This is great if, for instance, you're new to using minimalist shoes.

Because if you start running with a type of shoe you aren't used to your muscles will be worked differently. So you'll want to gradually increase the time spent in those shoes to allow your body time to adapt.

Once you have a good pair or two it's time to go for a run.

That's it for today.

Jeremy

P.S.

The Running OS launches on December 20th!

Inside you'll get access to the self-paced video course that shares the exact system I used to go from lazy Dad bod to Jacked Runner.

And even though running is often a solo sport, the way you succeed is together.

That's why Running OS includes an online community.

A place to share, support, and be held accountable.

Get exclusive bonuses by joining the waitlist here: