Are Cushioned Running Shoes Making You Injured? 

What running shoes do you wear?

Since this is based on a lot of science and science is exact (records, data, test, etc), I can give my “anecdotal” experience first and then my data. I’m 52 now. I ran a lot in my youth in high school, played tons of soccer and was very active. After college I stopped. In my late 30’s I began suffering of high BP and other health issues and was overweight. Began running again, slowly and very short distances. Had all kind of injuries and issues. Bought different type of shoes, did tons of stretches, had gait analysis done, experts looked my gait, worked with a coach, etc. Still injuries. finally just went to swim and bike and no more running. Until someone suggested to just get rid of the shoes and try running barefoot. No one issue running... I did have to build my feet strength so started slowly and short. But no more knee pain, hip pain, plantar fasciitis, sciatica pain and throwing money on shoes. The only limiting factor for me is distance because I mostly run on concrete and yes eventually feet tire more on concrete, so no more than 5-6 miles. Longer in trails. When I want to run more I do wear medium cushion shoes with zero drop. Take your shoes off and your gait corrects itself, your cadence jumps to 180 and your heart rate slows. Now the data I see, with my Garmin I can see the data and prove that. I can even see in the data how different values like vertical oscillation, ground contact time, contact time balance and heart rate change with and without shoes. Barefoot I’m way more efficient. I hardly ever get injured now, run 4 times per week with a long run on weekends of 10+ miles which I normally do half barefoot (yes people look at me funny running with my shoes in my hands). Anyway, hope that helps someone else.

I moved to minimalist shoes 5yrs ago because I was having to alter the insoles in one shoe (due to a knee problem), more and more. This started to affect my other leg. I read and practiced the exercises in Proprioception-making sense of barefoot running. I haven’t looked back, my knee doesn’t bother me anymore. I love my Merrell shoes. I make sure I exercise my feet and ankles regularly. I’m 62 and still running. 😊

Personally, I don’t think we as humans were meant to run on artificially hard surfaces I.E: asphalt/concrete. So, I feel for running on concrete, shoes are really necessary for a large majority of runners.

Using barefoot shoes was nothing short of a revelation. Gone was the knee pain, in came a good perception of the lower body. Of course your muscles will hurt in the first weeks or months, but they adapt.

As an ex track athlete, who runs barefoot, I see technique as the main difference between shod and unshod runners. I also think that when people first think about starting running, they automatically think about shoes and not technique.

I can say from my own and my fathers experience that cushioned shoes definitely caused us more injuries. We both had knee injuries and about 10 years ago we switched to minimalist shoes after our chiropractor suggested it. We also started trail running and have since done many 1/2 and full marathons on trails. We both noticed some pretty interesting things. At first our calves hurt a lot but after a few months we got used to it. We both noticed our shoe sizes shrunk 1-2 sizes due to the arches in our feet getting higher. Our forefoot got wider so we switched to minimalist shoes with a wide toe box. All of our injuries went away and we haven't had any since. Neither of us will ever go back to cushioned shoes.

Q: Are Cushioned Running Shoes Making You Injured? A: Shoes do not make a runner injured, running makes an athlete injured. our natural way of running can be easiest be found by running barefoot on wet sand [that is, unless a coach has accuses to a force plate] … the critical point is if wishing to run more naturally, changing an athletes run form will take upward of one year (It is not a case of simply changing ones shoes) … most athletes chose to not make such extreme changes (or chose not to make such changes until injury forces them to) Great to hear mentioned the most overlooked area for the majority of triathletes: feet It is a fact that too many athletes cycle in less than ideal shoes which result in less than ideal preparation for the following run. good work Mark & GTN Wishing you all a great Easter [great in this context refers to a state of mind]

Can you make a video of these strengthening exercises please 😊

It is impressive that there is no study on this considering the number of practitioners of this sport. I think it is not in the interest of manufacturers that we know about this.

I run Marathons and Ultra-Marathons in FiveFinger shoes. Every time I try cushioned shoes, my knee starts to hurt after only 4k or so.

TLDR: Answer is "He doesn't know."

11:55 Mark, please please please go through the drills, stretches and strength routine you will return to in a new video. I guess some of it is what you mentioned at 9:17. Would make for a perfect video shot at home during the corvid-19 period.

I got injured wearing Hokas. Now I wear altra racing flats(minimal and zero drop) and have been for almost a year and have been injury free since(touch wood🤞)

For me, when I first started long(er) distance running, I ran in some vibrams and then some 2-3mm drop shoes, and my form improved _a lot._ I think that minimalist shoes forced me to have good form; it was either that or get injured. Those African runners who basically started out running barefoot already learned good form early on. Their biomechanics are superior from running; probably partly genetic, but I also think it has a lot to do with minimalist running shoes, or even barefoot. Your entire strides adjusts; you're more conscious, less sloppy with foot striking/placement. People who start running later on in life, like after high school or college, picking it up in their mid-20's or 30's, don't really have the muscle memory, and then they get into these super cushiony shoes and are just sloppy, heel striking and all that bad stuff.

"When Marathon Running was added to the Olympics in 1896"--The modern Olympics started that year, so yes it was added--along with all the other sports.

Ran with cushioned shoes for eight years and was injured on average twice a year, usually pulled my calf muscle. I've been running in crocs for three years now, no injuries.

Interesting video. I’ve come across runners who run in slippers! And one of them ran so fast I could not keep up!

I've been banging on about form and injuries and it's connection to gait as well for some time. I started running in a neutral shoe and was getting great times for a beginner. Eventually though I got lazy with my form and let my feet be more and more passive. I developed a heel strike and ended up over pronating and needing a support shoe to protect my knees. I've spent 18 months or so working on form an foot strike and have been able to switch back to neutral road shoes and even use the 'barefoot' Altra Lone Peaks for trail running. This just reinforces my belief that poor form is probably the biggest factor in running injury.

The Tarahumara people from Mexico are some of the best long distance runners in the world, mainly running barefoot but also using pieces of discarded car tyres and string for makeshift shoes

Vibram 5 fingers need a comeback. Best running shoes I've ever used

Overlooking so many aspects, not as simple as ‘is it the shoe’. Lifestyle and sedentary rate plays a huge part in how your body reacts to the ground.

I liked the New Balance Minimus with Vibram soles for the light weight and direct feel but they stopped making them. Now i have Salomon road shoes and they are great for support and light enough. Got cushioning but it isnt over done. They know how to do trail shoes so i am giving them a go. They also look cool in light blue and white.

If you start out running with flats it’s practically impossible to use incorrect form because it will literally hurt, ur body is born with the knowledge of how to run correctly so let it do it’s job, feet are made to feel not to be cushioned with foam and air

Man, I hate how there’s so many people just blaming one brand for their running injuries. I wish people were more specific. Like which model of the shoe were you wearing? Do you need stability, or are you neutral? Some people never get fitted for running shoes, just buy a shoe because it’s on sale and end up with a whole load of problems. Maybe you need more support, or maybe you don’t...it truly just depends on your biomechanics. My advice? Go to a running specialty store, get fitted. If you still have injuries after that, talk to a doctor.

Thank you for discussing this topic. I've gone through a couple pairs (different brands) of very soft/high cushion shoes and have come to the conclusion that you can have too much of a good thing. I'm in my mid-50's. Easing the wear and tear on my knees and reducing knee soreness was my main goal when I bought soft shoes and I think it helped. Interestingly, my knee discomfort seems to have been much more closely tied to eating a high carbohydrate diet with too many simple sugars...the soreness has nearly vanished since experimenting with keto and switching to a low/moderate carbohydrate diet, but that's a different video. The negative aspect of the soft, thick soles for me has been using them on technical trail runs where there are lots of roots, rocks, uneven footing, etc. I think what happens is that as my foot is searching for something solid to push off of, my foot/ankle has to flex just a little bit farther than normal, on account of the squishy sole. This possibly increases my risk of rolling an ankle, and reduces my stability, agility, and safety. Also, "softness" is going to vary from person to person. A soft shoe for a light person might provide sufficient support and response, yet the same shoe might be super squishy and inappropriate/injury inducing for a heavier person. In general, I think using squishy soles too much puts too much unnatural strain on the tendons and ligaments in my feet and ankles. I've relegated my super soft shoes for an occasional short run on the road.

Could you do a video explain the drills you are doing to improve technique? Xxxx

Throughout my twenties and thirties I ran with heavily cushioned shoes for over pronation. I say ran - I mostly picked up injuries and stopped running a few weeks later. Fast forward to my forties and I find myself in the park running after my nephews in fashionable trainers with no support. It was a revelation. I bought myself some normal running shoes with no cushioning and now I run regularly.

When you support muscles they stop working and weaken, I run for 20 years in cushioned gave me flat feet and hammer toe my calves were getting injured every other week. So I transitioned to Vibram five fingers took along time had big problems with plantar fasciitis but know I get injured very occasionally. The shoe companies make millions and injury rates are not going down

I have only been running just over 40 years had lots of injuries in the past wearing cushioned shoes in the last 3 years converted to fully barefoot and minimalist running, have had next to no problems once I built up to running barefoot. I would never go back too cushioned shoes the shoe manufacturers cannot beat nature.

The last time I ran with cushioned shoes 10+ years ago, it felt like my knee was desintegrating. Since I switched to Nike Free and Merrell Gloves I've had zero pain.

Interesting video. I find it an interesting subject to watch with me personally going through a bit of a "shoe journey" in the last few months as I have started marathon training. It started when I noticed over winter then my "main" running shoes had a horrendous wear pattern on the heel. My research led me to the science behind running, with things like cadence (running with a cadence between 180-200 is proven to be the most efficient) and body posture. I have since introduced minimalist shoes with a higher cadence. With better posture and technique, knee pain has been significantly reduced. You mentioned around 11 minutes about a lot more of the general public taking up running. This could be the direct catalyst in brands making cushioned shoes. The general population that I see running in my local park drag their feet, barely lifting their knees and their hands/arms not actively moving (in front of their chest, with fists clenched). Back up 100 years, if you were a "runner"- you ran and the shoes were ironically lighter and more simple design. The local park runners today would, of course, choose to have a cushioned sole for their weekly 5km. I also don't think it's fair to use sprinters shoes from 100 years ago and compare them with a mainstream shoe you can buy in any store. Those "sprinter shoes" actually haven't changed in design. Anyone nowadays, can buy 200dollar Nikes and call themself a runner. Cushioned shoes don't tell the brain to run at our highest efficiency, and I think that has to lead to increased injuries with knees and hips from runners who have bad posture.

In my opinion, the cushioning have forced us to change technique and run heel striking. The more natural way to run is midfoot/forefoot striking in order to propulse forward, instead of using the heels as breaks. I would tell Mark that we don't have records of the cavemen, but we can still learn from the tribes in Africa that still hunt by chasing animals runing them until they die of exhaustion. You also have the Raramuri tribe in the North of Mexico, who are the best ultra runners of the world. They run in sandals (no cushioning) and midfoot (less impact on our legs). Running with a big cushion in the heel creates the temptation to use the heel because that's the way we walk, so we see it as natural, when its not for running. Using midfoot/forefoot we get to use the Achiles tendon to return energy and move us forward (think of a kangaroo how their Achiles tendons absorb and return energy as they hop at crazy fast speeds). By using heavily cushioned trainers we neglect that use of the Achiles tendon, and in fact we load it with pressure, causing injuries. A bit too long but I hope you find this interesting 😊

Its great to see this channel talking about this. Its anecdotal but sore knees, hip joints and curiosity pushed me to minimalist shoes. It took me many months but my running is better and injury free. I run up to half marathon distances in minimalist shoes on concrete and I would never consider using cushioned shoes for long distances anymore. Those who are not serious runners dont care and are happy with their shoes which is fine - that was me a few years back. These people probably make up the majority of the market so I get why shoe companies advertise and make cushioned shoes. There is no proof that any cushioned shoe will decrease injury however its known that running how were were designed to, is the best and most injury free way. A lot of people stop running after a few weeks because they get sore knees and I cant help think that in the right shoes they could continue to run. There is a huge lack of studies on this and maybe because the shoe companies dont want them. If shoe companies could prove their shoes decrease injuries they would have done it years ago.

I find it rather interesting that a lot of the comments here were in favour of minimalist shoes and many commented that they experience more injuries with cushioned shoes. I have the opposite experience. Minimalist shoes causes more feet and joint aches for me. Cushioned shoes has enabled me to run with zero injuries and run longer distances. I enjoy running more now with cushioned shoes.

Hey! You inspire me to make RU-vid Videos about running. Thank you for making videos... 🥳🏃‍♂️☺️

interesting, I never experimented with lots of cushion when I went from cycling to marathons, I exclusively wore 'barefoot' running shoes just because I heard they were the best for form and all that; never failed me

I switch between Hokas (Clayton 2’s, Rincons and Carbon X) and On Cloudflows depending on what session I’m doing. I also never run in the same pair of shoes on consecutive days. I used the Carbon X for my 70.3 races last year and my first IM, they’re my go to race shoe now!

I started running in minimalist shoes but my knees always hurt afterwards. I then got hoka and will never wear anything else. I feel they protect my feet and knees.

Cushioned shoes made me lazy (sloppy heelstrike technique) and I gave myself plantar fasciitis along with knee pain. Ouch! I've been running in barefoot shoes for 7-8 years and those issues haven't returned ... Merrell Vaporglove, Trailglove and occasionally barefoot!

I think its specific to the individual. For example I am older and a little heavier than I should be. I find the extra cushion is exactly what I need! To me the answer is embedded in what the individual needs and I am happy to see so many choices out there.

I started running back in October and I went straight for the Vivobarefoot. I had no problems with them in my feet, it was legs, my quads. I felt knackered. I have recently switched to 'On'. So far I really like them, they are just enough and my form even improved from them.

Nice video Mark ! ... depends ... 90% of my training I use running shoes with good or hight cushioning ... and intense but short training with low cushioning ... in fact these running shoes (low cushioning) I use in competition

One of the better videos I've seen on this topic. Glad you pointed out the issues with comparisons to "what we used to do". given surfaces change, speeds change, and unknown injury rates, it is an argument that has no supporting data. I've had a non-running injury that has kept me from running for a time, and now I have had to go to my cushioned shoes because my weight has increased and my form has crumbled. One day I know I will get to less cushioned, lighter shoes. But as of right now, those shoes would be terrible given my increased loading force and poor ergonomics. My cushioned shoes are unlikely to cause more injuries than bringing out my racing flats when I'm 30 lbs over race weight. I liked your second guest. Run in what makes running feel good to you. it may change as you develop as a runner. And that is fine.

i run in minimalist shoes because i like the lightweight feel, the interaction with the surface and because it demands more than just 'running'. I do not believe everybody should go barefoot and do not really see a problem with cushioned shoes and i think running form and proper training schedule's are far more important in preventing injuries.

I think one has to remember that back in the 1950/60s the average weight for a runner was about ten and a half stone. It was only serious competitive athletes who ran. Today people are much heavier we have an obesity epidemic and many people are running to get fit or lose weight. One also must remember the average age of a runner has gone up to about 40yr+. Today shoes must, therefore, fill very different functions to the shoes of the past. In the past lightweight shoes were needed to enhance performance. Today with a much heavier runner cushioning becomes more important this, of course, leads to a more heavy shoe but this is now being offset with carbon plates which again absorb much of the impact.

I think it’s about everything being balanced. Run in minimal, run in maximal. But specialising in one over another leads in imbalances in muscle development that one style of shoe gives over another. The main goal is finding the most efficient running form for you, and not being pleased with settling with your pre-existing form and always striving for better! But that’s me 🤪

Thanks for once again doing such a smart job on running topics.

I'm just going by my history with shoes. It seems to be mirroring others. I am a larger runner so I went with the more cushioning to, as was said, to reduce the force. It was fine for a while. Found that my favorite shoe was the Dyad 7. Then they "tweeked" the design and things started to go south with my knees. I had a hard time finding a shoe that worked for me. THen our local shoe store had it's annual shoe sale. I wante to give other shoes with the large heel foam a try. I could feel each one of them in my knees (yes, Hoka was the worst). Why not go in the opposite direction, less heel. I found that the Brooks Levitate was my Godsend. Less heel and my knees were feeling good. So yes, I'm in agreement that less heel is better....but that's just me. You're mileage may vary.

I have always found when I run with cushioned shoes, I get more injuries... But when I run minimalist, nothing (including multiple marathons, half marathons, and two half IRONMANs)! I understand that I could change HOW I run, but I always find myself falling back into bad habits when I have cushioning, and injuring myelf. I find minimalist shoes to be so much easier to run in a way that I don't injur myself - my feet just fall more naturally!

'Im a mid foot striker and dealt with minor aches and pains in my achilles and knees periodically. I predominantly ran in 4mm drop minimal shoes. I have currently logged over 200 km in the new Nike Infinity run which is very cushioned shoe with a 10mm drop. Not only have I not suffered any minor aches, I have also managed to increased my running load significantly. I feel a properly tuned foam(not too squishy or too firm) coupled with a 8-10mm drop along with a mid foot strike is the magic sauce when it comes to training! As for barefoot running..my answer is cavemen may have ran for miles and miles barefoot but they didn't do it on concrete!

When i first started running, i was told by a “running professional” at a running store. Was told to buy a show for pronation correction and a 12mm drop. Was getting IT band injury over injury. My physiotherapist found i run better bare foot. So i transitioned over two years to minimalistic shoes ie: Altra escalante. I never got an IT band injury since. Ran 6 marathons in them.

Maybe a Video on foot strengthening and technique drills and training?

ITBS led me here, and I have been doing a lot of research recently into whether switching from a stability to neutral shoe can help reduce the risk of IT band strain and injury. Ultimately I think strengthening is key to long-term success, and it would be useful to see some examples of the foot/ankle exercises you cited in this video?

Speaking only of my own experience, I used to run cross-country every day with minimal cushioning, and it was great! Then I went to Uni in a city, suddenly I needed way more cushioning- I assumed that it was the difference in terrain, but in hindsight, I think it was more to do with ho much I was running. At high school I was running 5-6 times a week, competing in races, etc, so my form was good and my body was setup. I was also running up and down sand dunes and across fields so my gait had lots of variety. At Uni I was running maybe twice a week and drinking beer and eating pizza like there was no tomorrow, so I was way out of tone and I developed a stiffer technique. That's when I made the switch to a more cushioned shoe and the injuries started to pile up. Now I'm back on running with low cushioning 2/3 times a week, cycling and swimming, and I've been relatively injury-free.

A very convincing argument for running barefoot if presented in the book "born to run". It's very cool and I would suggest it to anyone.

You have to take into account runners with average running form and high mileage. I run 120 kms per week at the moment and rotate between 3 different pairs of shoes some more cushioned than others. Well tomorrow is my Triumphs 17 day and let me tell you that i'm more than glad about having an easy very cushioned run !

The ironic thing is, the only shoe that got me injured was from ON. Never again

Don't know about ALL of the claims for barefoot running but my vivobarefoots did sort out my gait which is why i got them. im flat footed but my arch is getting stronger, did injure myself a couple of times transitioning to barefoots but now i can run further than i could and have a nice forefoot strike. i needed the lack of cushioning to stop me heel striking though

This is really interesting. I can only give you my opinion as I am not an expert - except on my own experience! My take is that it's a lot more subtle and nuanced than whether cushioning is good or bad. I think it can depend where the cushioning is and in what layer of the shoe. I think the job of the outer-sole, midsole and insole are all relevant and where the cushioning is is as important as whether there is any. After years of wearing standard shoes for most activities, I was persuaded to try very squishy outer-soled Skechers, which I believe ruined my feet gradually over about 3 years. I got a pre-stress metatarsal fracture after using them for miles on very hard ground. My podiatrist blamed the shoes. I think he was right. We must remember that nowadays many people's homes have hard wooden floors and it is like being on concrete all day - especially during lockdown! I believe it does not help our feet as the soil and grass which our ancestors ran most on are more similar to carpets than hard floors. Back to shoes...what I find now is that squishy, soft outer-soled or soft-lugged shoes sink into hard ground and my feet get no protection - they may as well be hitting the concrete directly. It's false protection. Similarly, shoes that are hard-soled with no cushion and have no centre to strike the ground alongside the heel or toe are also bad for me. They have next to no cushion on hard surfaces. What I find works is shoes with a tough or hard outer-sole (or lugs) and a fairly cushioned (though also quite unsquishy) midsole. So Brooks and New Balance do some walkers like that and they work. Finally, the insole can make a difference depending on what type of arches you have. Mine are fairly average, but I do find that having some low-level arch support means that the load is shared out across my foot and no just on the heel and toe areas. My own experience will be different to others, but what I can say is having tried shoes with cushioning in all 3 areas, I think it's midsole cushioning that works best for me, and outer-sole cushioning that works least well. After all, if we think of cars, the cushioning/supension works in different ways in different layers - tyres, coil-springs, seats etc. Our bodies are very different to cars, but I do believe that where and how you put the cushioning (suspension if you like) is important. Hoka are getting a bad rap from some people, but I find them a mixed bag - their recovery shoes (not slides) are great on hard indoor floors as they have hard outer-soles and hard but plentiful mid-sole cushioning. The Bondi has a very squishy outer sole which is terrible for me, but the Stinson has a hard outer sole and a cushioned mid-sole which works nicely. Finding the perfect shoe isn't easy, but I have found some things that work for me and some that don't.

More cushion helps recovery from long runs and shoes with forefoot cushioning promote forefoot landing. Heel cushioning is necessary when tired (end of long run or race) or hilly runs encountering steeper downhills

Great topic... I'm what used to be called a Clydesdale, currently 215lbs, ~200-205 for race weight (6'5"). I tend and train towards being a forefoot runner but my technique can not be considered better than average...though I do have a neutral foot and strong arch. What I notice is the deterioration of "form" over longer distance races that in my case seemed to require wearing a more cushioned shoe from the start...I can't maintain the forefoot running for the whole race. While I can run in a Saucony Kinvara for anything under 10K and on the treadmill, I seem to have to step up the cushioning for the 1/2 marathon and longer distances to a Mizuno Wave Rider. I would love to be able to run the whole race in the Kinvara, so light and comfortable. Seems the answer might be as simple training for both strength and form...or to eat less pizza.

Bought a pair of mid range running shoes which are heavily cushioned. I had used much firmer trail shoes previously. The result was a knee injury - perhaps it was the change of shoe but I recon the 2 significant cushion effects (cussioned insole and main sole) were the cause because my leg had to react first to soft cushioning then encounter the more firm effect. I changed the insole to a simple filler insole (no cushion) to raise the level on the shoe to allow the arch support to be the right height. This resolved the problem. I tried the insole again recently and had the same injury.

I have had 2 tibial stress fractures in the past 2 years. Been Marathon running for over 10 years and was never injured, now starting to suspect my Zoom Fly’s are too unstable and squishy and causing tibial stress. Anyone else had this feeling?

Great video! I transitioned to minimalist shoes and run in vibrams and sandals mostly. Sometimes after hitting some heavy gravel the feet do get a bit bruised and then I will transition to a higher cushion shoe just for a little while to keep training going 👌💪

This was a wonderful, balanced and well put together video. Glad you got actual experts to put their two cents in!

I've been a heal striker my whole life and never had any injuries or problems until I bought a pair of Nike Renew shoes that have the big foam heels.

Great video. I personally prefer low drop with minimal caushioning as I feel I cam go faster and land on my mind foot rather than heel but especially begginers can end up having more injuries running like that. As said in the video it depends on your running form at the time.

Cavemen didn't run on pavements...

What also helps imo, when using a midfoot or forefoot strike is the calf muscles take up some of the load as a shock absorbent rather than it being directly transferred to the knee Running in heavily cushioned shoes allows us to be sloppy with our form, inevitably so because there is lack of direct feedback to the brain blocked by all that soft and squishy material. Not everybody knows how to run right from the get go, but that lack of direct contact with the ground extends that inability to learn which causes injuries eventually.

Interesting video. Talking with the veteran's members of my old running club at Reading, who ran in road relays back in the 60's & 70's they used just plimsols and always laughed at all these new running shoes with Cushing.

I feel like it depends on the person. I am a soccer player and I occasionally run. I started to run since I was about 13, I am 21 now but I never really learned the proper technique until I got older. I did track my senior year of high school. I ran the 800m and 1600m in a pair of Nike Pegasus 29 which have a decent amount of cushion. I tried running in mid distance spikes but I feel like the extra cushion in distance spikes and the Nike Pegasus are what I’m used to. I still prefer cushioned shoes over minimalistic ones. Maybe an actual runner will prefer minimalistic shoes since their form is better but idk just a thought.

Nice history of the running shoes! And some sensible advice.

But the thing is that people need to understand is that concrete is man made. Running in dirt and sand is natural. They gotta make a shoe that emulate that impact

I alternate running between vibram five fingers and nike free's which have a small amount of stack height and heel-toe drop. The difference in running economy, biomechanics, and feel with the vibrams is unreal despite just a few mm of cushion difference. I also spent six months hiking the 2000 mile Appalachian Trail and progressively switched to more and more minimalist shoes during the hike. One important thing i noticed when wearing minimalist shoes is that its almost impossible to twist/roll an ankle. My feet, legs, and low back have all benefitted + hypertrophy since steering away from bulky shoes half a decade ago.

Tried those ON1s couple years back. Loved the fit, feel and weight. But every single run, no matter the surface i had stuff stuck in the bottoms that i had to stop and get out. Had to give them up.

My first half marathon was completed in a New Balance Minimus with zero drop and today I use a Nike Zoom Fly 3 which is a whole different world. But for trail (and that's my natural habitat) I use 6 different types of shoes to rotate how the load applies to my legs and core. I have my fav as all of us have but I force myself to sometimes choose the more challenging vs the easiest.

" When marathon running was added to the Olympics games in 1896" - bizarre statement which suggest that Olympics Games ( modern) had been taking place before 1896. The 1896 Olympics were the first Olympics of the modern area

Thanks for the video ! Here are my thoughts on some of the arguments : 1) "Some people need cushioning based on how they run" : we were born and evolved without cushioned shoes but a majority of people can't run unless they have them ? Where is the evidence to back this up ? For me it is like watching a child go down because they can't swim and say "oh your swimming technique requires you to use a pull-buoy forever" first you need to teach him how to swim... 2) "There is no evidence to say that wearing cushioned shoes weakens the feet" : I get that it would be really hard to prove through a scientific study. However if there is no weakening how would you explain that people need a (long) transition period to get to more minimalist footwear or risk getting injured (and that they seem to be fine afterwards) ? Why couldn't I just take off my shoes or put them back on as I please ? 3) "We do not know the injury rate in prehistoric times" : obviously there is no record, but nowadays we run as a hobby so getting injured is not as big a deal. If at that time they ran miles and miles every day it was for survival. If you can't run there is no food, or you get eaten. Would you expect a pack of wolves to survive if half of them are injured every year (not counting accidents) and can't run for extended period of time ? Cushioned shoes have only existed for a few decades and injury rates are really high : where is the evidence that by wearing cushioned shoes from our early age we prevent injuries ?

so I've been running in Asics since ages and then got myself the Nike Vaportfly which were the best shoes that I've ever had!!! I was getting ready for a marathon and around 3-4 weeks before the marathon this year got a severe pain in my knee... went to the doctor and after very thorough examination it turned out that the Nike shoes were not really suitable for me as they created imbalance in my leg when I was running a lot and got a little tired... so basically they intensified my already preexistant, although very slight imbalance... :( the doctors helped me a lot with therapy, etc, so I switched back to my Asics and managed to run the marathon beginning of March 2020 and came 4th among women:) Lesson learned - the super cushioned shoes should be used with care for some like me. When my slight imbalance is healed I'll try to slowly go back to Vaporfly... they are really incredible...

Hey. Great video as always. I used to need orthotics after having had more and more stability in my trainers with each new pair. It got ridiculous and I had very bad hip pain. I ditched the lot and went back to nothing. I started out on grass and promptly pulled the muscle in my big toe. Disaster. Learnt my lesson and went waaaay more slowly and actually built up strength running barefoot on a treadmill, relearning a natural foot strike with no danger of debris or uneven surface. It took a while and my calves took the brunt of it at the beginning but moving on to now-I run in innovates zero drop shoes off road and Adidas 3mm drop takumi sen shoes on the toad-super light,zero/little cushioning and both neural shoes. I have no pain in my hip or calves at all and feel very natural and free when I’m running. (Not very fast mind you haha) Bearing in mind I have hypermobility syndrome and a slightly short left leg I’m super chuffed that I can do this. I still run on the treadmill barefoot sometimes just to check form and like has been said on this channel lost of times-really value the importance of running off road for foot and ankle strength. A shorter stride and higher cadence keep me fresher I think. I’m not very brilliant at running but can go pain free and relaxed pretty much as long as I want to. I call that a result! Love GTN... :-)

You say you 'reach for more cushioning" in your shoes, but you didn't say why. Do you have more foot pain in the low cushioned ones? What's the drive for more cush?

"the customers demands cushioning", basically the same when the industry says: The customers demands sugar, that's why we stick it to you. GTN is sponsored by ON, guess what the final answer to cushioning is....

I feel a lot of running injuries come about partly because it is such an easy sport to get in to. People often start up with no previous background and poor footwear and pick up injuries very quickly. If you invest in a well fitting pair of shoes, build up slowly while doing technique drills and some strength work then I suspect your injury risk will be highly reduced whether you run in minimal or maximal footwear!

I can tell you two things from a life time of running in all different kind of terrains, once your knees are damaged (like mine with cartilage damage). 1st: if you continue running, you'll end up semi crippled, 2nd: if you use shoes without cushioning (even for walking after the damage) you'll make the damage even worse. The other bit of advice is give up running when your 50 and use bike instead, I kept on running until I was 62 and then next day after a good 8 mile run (last 4 miles 7 min/miles) I could hardly walk. No indication, no prior warning, they just went; sometimes you get a warning that something is going wrong (which many fanatical runners like me would have ignored anyway, I suspect). A year after that my left foot arch collapsed, probably due to the compensating way I was now walking. The next mistake I made was following the suggestions of another runner and use bare foot shoes for walking, this exacerbate everything and then some. Six years later and now I require the support of shopping trolley to get round the supermarket just to make it tolerable, I can walk on pavement for around 5 minutes, I can walk on soft surfaces like grass and sand for a couple of miles but that's about it. I bought a pair of Cloudmonster running shoes a month back and found that they make it significantly easier to walk on hard surfaces, you can draw your own conclusions from that, Cloudmonster are about the most cushioned shoes you can get.

I use ASICS gel venture 7 for trails as cushioning is small and Hokan mafate speed 2 for the roads

I have been running in minimalist shoes since i started running about 5 years ago, i am currently running in Saucony Bullet a 1970 track shoes but i also run in Nike and Saucony endorphine but i can definitely feels and see a difference in my running, I can do speed drills faster but my easy pace completely breaks down after a couple of km

Cushion shoes crippled my running. Switched to barefoot, haven’t been injured since. Now, on ultra long runs I will use some cushioning in zero drop shoes

My first running shoes were a pair of Nike air max. Very expensive at the time, but I loved them. Best shoes I ever owned. I would wear them now if I could get that particular make/ model 💕

I ran a barefoot 5k once. HAd to refrain from running for the next 6 days since the bones in the feet hurt so much and developed some blood callouses on the foot. I am never going to give up cushioned shoes.

The cushion doesn't prevent injury and allows you to run incorrectly long term causing reoccurring injury.

Sponsored video by OnCloud maybe ? :-)

I never had shin splints until I put on higher cushion shoes for running. I have tried to counteract it for 3 months now

I suffered foot pain from the fascia for 10 or more year(from age 45) it’s has improved and almost gone away after moving to more cushioned shoes(Hoka). Cave man never had to deal with older humans fascia

If I am not wrong, I read that NIKE actually borrowed the shoes idea from a Japanese company with a label "Tiger". The owner of NIKE (before NIKE was around) imported TIGERs from Japan and phenomenally successful in US. But later, Japanese could not supply any more shoes, NIKE began to manufacture its own shoes (with agreement from Tiger).

I resumed running only a couple of months ago after a nearly 40 year hiatus (I mostly cycle). In that short time I've gradually moved toward *less thick* soles, but it's possible the better tech of the shoes with thinner soles is the key. Well... that, and improved conditioning. My first month of jogging felt like I was floundering around like a catfish trying to jog. I started with adidas retro-vibe 1980s-'90s style joggers, basically dad shoes with rather thick EVA or Adiprene soles, which felt a bit sluggish and dead. Then I moved to adidas Solar Boost, a bit thinner yet very cushy. And a week ago I tried Under Armour Hovr Sonic, about the same thickness as the Solar Boost but, to me, a far better running feel. And the Hovr's Bluetooth doodad confirms that I'm doing a bit less heel strike, although my running form is still pretty awful. Anyway, I suspect it's mostly improved conditioning and better tech, rather than simply physical thickness of the soles. I also have a pair of adidas Adizero Prime Boost waiting to try when the weather warms up -- the open weave knit isn't quite right for sub-freezing temps. But the sole is quite a bit thinner than the Solar Boost so it should be interesting to compare. By spring I may be able to handle continuous 10 mile runs. So far I've progressed to 5 miles continuous runs, and occasionally 7-8 miles with intermittent walking.

People want more cushioning because they keep hurting themselves and think it’s because the last shoe wasn’t soft enough, the polar opposite of reality

Noone knows the long term impact/changes they are causing yet, but what is for sure is they are allowing people to train more with less doms/better recovery. They are also allowing ageing runners to continue competing and train hard. The pros outweigh the cons.

You have to transition to minimalist shoes. It's a slow but worthy process. Barefoot style shoes force you to run naturally and not heel or toe strike. I sprained by ankles 3x and messed up a knee, then switched gradually to minimalist shoes and I've had zero injuries since. Took me a good 3 months of building up to walking all day in them before I even started running in them.

Was there ever a follow up video to this? Alternatively, is there a video that has the exercises mentioned in the video?