👟 LOLZLetter 90 | How Have Running Shoes Changed in the Last Decade? 👟
Welcome Back!
It's hard to believe we are nearing the last few days of September. Do I say that every month? Maybe. In just 10 more issues, we reach 100 issues of the newsletter. It's been a fun 100 weeks (in the newsletter world); I don't think anyone can say that about pretty much anything else in 2020.
How Have Running Shoes Changed in the Last Decade?
Last week, we examined if running shoes cause injury. This week, I want to share some ways running shoes have changed in the last decade. While I’ve “only” been running since 2010, it’s been fun to watch these changes evolve.
In the early to mid-2000s, running shoes were generally bulky, less responsive, and had more structure. Most of the time, they felt heavy and cumbersome. Around 2010, the minimalist running shoe boom happened.
The new question became: Have you read the book “Born to Run,” and more people ran barefoot or in five finger shoes. Most people couldn’t get away with that, and there were overuse injuries from not enough cushion or support.
Now, the pendulum has swung in the opposite direction, and we are running in what we call maximalist shoes. The current running shoes have MORE cushion but are lighter, with more energy return, and are overall more comfortable. Like cell phones, there is more technology in less space.
So How Have Running Shoes Changed?
There Is No “Normal” Running Shoe:
Running shoes used to look the same: all white, leather, had big bulky overlays, and trim.
Now running shoe brands look as different as can be. Running shoe brand shapes are different. The technology is different; everything about them is different. Why? Because everyones' feet are different, even your left and right foot.
New Light Weight Uppers:
Arguably the most noticeable change in the last decade is the upper. Companies realized they could make their shoes a lot lighter by removing weight in the upper. There are fewer seams and fewer overlays. Uppers are now a lot lighter and more streamlined.
Have you seen a running shoe using leather these days? Removing the seams in the upper also opened up the shoes to prevent rubbing against bunions and wider feet. These days, running shoes just fit and feel better, and you shouldn't need a break-in period.
The other positive about the knit and streamlined uppers is the ability to clean them easily. (Please don't put them in the wash/dryer; it stretches them out or compresses technology) Take a wet rag and remove dirt if you want. Do you really need to clean running shoes? Probably not, but if you're inclined, go for it.Different Foams for Everyone:
A decade ago, most brands of running shoes used the same EVA foam. EVA foam absorbs shocks and provides energy return but is often felt as “bulky.” When all brands were using EVA, it meant they all felt the same.
A couple of different foams include:
EVA or Ethylene Vinyl Acetate: The most common type of foam found in running shoes and compromises of two plastics.
Polyurethane: Less common and much heavier and firmer.
In 2020, every company uses slightly different versions of foams. They build what they feel is "the best."
Medial Support Pieces are Fading:
In the early 2000s and up until recently, shoes were either stable or neutral. Stable meant there was a firmer piece under the arch called a “medial post.” This corrected pronation and controlled the movement of the foot. If you really overpronate, motion-controlled shoes prevent pronation completely.
Over the last 5-10 years, research has shown that pronation is ok. As long as you are healthy and injury-free, how you run is how you run. Instead of creating shoes with a thick medial post, many brands have changed their stable shoes to have wider bases to help with stability without controlling the foot. Stability shoes still exist, but the design is different to help address it. This new design allows a gradient of support. This is especially helpful if one foot pronates more than the other because nothing is overcorrected.
Heel Drop:
One of the biggest things the minimalist trend gave us was the drop in the heel. Before 2010, running shoes all had a 10-12 mm heel drop. Like a heel high shoe, heel drop caused the back to be higher than the front. While this works for some, it doesn’t work for everyone. (For instance, lower heel drop can aggravate the Achilles).
Now, most brands have shoes with varying heel drops. Altra is well known to have a 0 mm heel drop (the front and back are the same height), and many brands hover somewhere between 4-8 mm.
Today while only a few brands have a zero heel drop, heel to toe drops are much lower overall. How do you know what works for you? It takes time and experimenting with what works for you.
Finally, the Look:
Running shoes are slowly progressing into "better-looking shoes." Many brands are starting to build shoes you can wear for lifestyle or running. Keep in mind, the more you wear a shoe, the more it will break down (and the less running miles you'll get), but most running shoes aren't neon yellow now, so you might feel more comfortable wearing them around.
Like most technology, running shoes have drastically changed in the last decade. The change has led to lighter, more cushioned, and less restrictive shoes.
If you want to learn more about running shoes, I wrote an ebook all about them.
What is Keeping Me Entertained?
Podcast: We Run This Podcast I was on a podcast. We talk mostly running shoes, my man grunts and round it out with diners.
Podcast: Citius Mag with Jared Ward
Article: How Olympic marathoner Molly Seidel found a way to run again
Professional Marathon Race in Arizona! This is going to be fun to watch (via the internet). 50 men and 50 women competing in a marathon. I appreciate they've posted all of the steps they are taking to keep participants safe as well.
Allyson Felix on Time's 100 Most Influential People
Shoe Review: Hoka One One Bondi 7 Shoe Review One of my favorite shoes has been updated!
For the LOLZ: Types of Fall Runners You’ll See Out (Pandemic Version)
Finally, as always thank you for reading and sharing the newsletter. Sharing keeps the newsletter growing and free.
Stay healthy and safe.
You Can Follow me on