Trying to pick out new running shoes? Listen to this episode before you do!Timestamps of big takeawaysNeutral 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 ReminderDon’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 support@runrx.fit-- Subscribe to Our YouTube Channel: https://www.youtube.com/@RunRX