Better Technique = Better Performance

POSE, Running Shoes, and Proper Form.
I’ve been talking a lot about proper footwear lately because it’s pretty important.  We don’t typically run far, and we lift often, so there is very little need for “running shoes” during a WOD.  Running shoes allow runners to stride forward further by landing the heel due to the support and cushioning of that 1″ of foam padding preceeding the foot causing heel striking almost inevitably. This causes problems not only in your running technique but during lifting exercises which demand a solid platform from which to drive the weight vertically. Running shoes affect proper squat and deadlift form, reduce foot stability in power lifting and olympic lifting movements, and generally alter posture in a less than desirable way.

Running with your toes.
Ask yourself – when you run barefoot through a grassy field, do you ever land on your heels? By engaging the balls of your feet, letting the balls of your feet and toes spread and grip the ground and letting your heel kiss the ground as the second foot contact with the ground all while leaning forward slightly which helps to propel you, you are now running in a neutral position. In this position the knees and hips are properly supported through each stride by using the arch of the foot and the ankle joint as a shock absorber.  When it comes to squatting, most running shoes have a higher heel than toe, putting your on the balls and toes of your feet – terrible for squats.  The added cushioning reduces stability, distracting the lifter and causing them to be constantly searching for balance.  Try standing on one foot with running shoes – watch how much your feet wiggle around trying to find a stable surface. The squat relies on mechanics of the movement of the ankle, knee, hip, and back. A neutral standing platform creates an ideal posture for correctly performing the squat. 99% of what we do is well covered by Chuck Taylors, Adidas Samba’s, Vibram 5 fingers, Lifting shoes or just plain barefoot.

Here are a couple of links regarding running shoes and CrossFit – and why plain ol’ Converse Chuck Taylors are all you need.

“The Un-natural Nature of Running Shoes” -Thanks to CrossFit Intrepid
CrossFit Journal Article – Running the Wrong Way
POSE Running guides and resources – Improve Your Technique