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Your Running Shoes Might Be Destroying Your Legs—Here’s Why
Jonah Rosner
February 13, 2025
Your Running Shoes Might Be Destroying Your Legs—Here’s Why
Estimated read time: 3.17 minutes (coincidentally, the exact time it takes me to go from 'I got this' to 'why did I sign up for this?’)
Hey Performance Nerds! Jonah here. 🤓
You might be wearing the wrong running shoes—and it’s destroying your legs.
Your shoes decide whether your knees or calves take the hit. That choice could mean the difference between a PR or nagging pain.
Here’s what we got:
🧪 The secret physics of how shoe drop controls your leg loads (and why most runners get it wrong!)
🦿 Where impact forces REALLY go in your legs
🚨 The exact warning signs your shoes are sabotaging your running
⏱️ Our foolproof 8-week plan to switch drops without destroying your legs
👟 The complete shoe guide: Best models for every drop height (from max cushion to minimalist!)
Let’s dive in.
The Drop Effect: How Your Shoes Control Impact
Every step you take shifts hundreds of pounds of force—but your shoe drop decides where that force lands.
Heel-to-toe drop is the height difference between your shoe's heel and forefoot. A higher drop puts more stress on your knees, while a lower drop loads your calves.
Understanding heel-to-toe drop: Your knees and calves will feel the difference. Choose wisely! 👟📏. 📌 Source: Rockay - Why Heel To Toe Drop Matters To Runners
Changing drop is like shifting a refrigerator's weight (or my 125-pound dog Augie 🐕) between your joints with every step!
If you have... | Choose this drop: | Why? |
|---|---|---|
Knee pain 🤕 | 0-4mm | Less impact on knees, more on calves |
Calf tightness 🦵 | 8-12mm | Reduces strain on calves |
No injuries (lucky you!) 🎉 | Stick with what works | No need to change! |
Pro Tip: Want strong calves but happy knees? Rotate between 4mm and 12mm shoes. It's like cross-training for your legs! 💪
👟 Which Shoes Match Your Ideal Drop?
Whether you're a zero-drop minimalist, a mid-drop everyday runner, or looking for high-stack super shoes, this guide will help you pick the right pair! 👟⬇
If picking the right shoe drop feels overwhelming… just remember, Cinderella’s entire life changed because of the right fit. Choose wisely. 👟✨
🚨 RED ALERT: Drop Danger Signs 🚨
Warning: If you're checking multiple boxes, your drop might be mismatched for your body!
📆 The Perfect 8-Week Transition Plan
Switching drops too fast is like going from carpet to hardwood floors overnight—your muscles will notice (and not in a good way).
🚀 8-Week Drop Transition Plan (Less Pain, Better Running!)
Like Augie’s dating life, rushing never works! Take it slow and let those tissues adapt. Your future PR (and pain-free calves) will thank you! 🐌✨
Practical Summary (TL:DR for the Non-Science Nerds)
✅ Shoe drop controls where impact forces hit your legs
✅ Higher drop = More knee stress, less calf work
✅ Lower drop = Happy knees, harder-working calves
✅ Transition gradually (seriously, I can't stress this enough!)
✅ Always listen to your body's feedback
🚨 Warning: Your Lifting Schedule Is Killing Your Marathon Time
Did you miss my post about how Your Lifting Schedule Is Killing Your Marathon Time? You can find it below!
I won’t lie. These videos take me a while to make. If you find it helpful, share it on your story or with a friend. It helps me a ton!
Are You a True Running Nerd? Prove it.. 🧐
Welcome to the prove you’re a nerd section. Each week, I ask a question about a common running science myth.
Answer correctly, and you’ll be entered into a weekly raffle to win a package of Jonah’s favorite supplements from Raw Nutrition.
What’s the best way to train your gut for marathon fueling and avoid GI distress on race day? 🤔 |
|
🏆 Last Week’s Results: Carb-Loading Champs! 🍝🏃♂️
Marathon fuelers, you nailed it! ✅ The ideal timing and amount of carbs before your race is 2-4 hours before, with 2-4g of carbs per kg of body weight.
Why? This window gives your body enough time to digest and store glycogen (your muscles’ main fuel source), while avoiding the dreaded mid-race stomach slosh. 🚀 Plus, research shows this strategy maximizes energy availability and helps you avoid hitting the wall!
Here’s how the votes stacked up:
⬜️⬜️⬜️⬜️⬜️⬜️ A. 30 minutes before, 30g carbs ⏰🍽️ (6)
⬜️⬜️⬜️⬜️⬜️⬜️ B. 1 hour before, 50g carbs 🕒🍝 (4)
🟩🟩🟩🟩🟩🟩 C. 2-4 hours before, 2-4g carbs per kg body weight 🏆🥖 (186) ✅
⬜️⬜️⬜️⬜️⬜️⬜️ D. 12 hours before, 10g carbs per kg 📅🍚 (14)
Nerdy Finds of the Week 📚🧑🔬
This section includes my favorite research, podcasts or books about running/lifting science.
Podcast: Concurrent Training with Dr. Tommy Lundberg
🔬 Core Finding:
"Cardio kills gains" is largely a myth - research shows minimal interference between endurance and strength training
Proper programming allows both to enhance each other's benefits
📊 Key Research Points:
Endurance training typically doesn't hurt muscle growth
Strength training improves endurance performance (running economy, power output)
Two strength sessions per week is optimal for most athletes
Separating cardio and strength by 6+ hours reduces interference
🎯 Training Guidelines:
✅ Schedule 2 strength sessions weekly
✅ Focus on explosive movements
✅ Keep strength sessions short and intense
❌ Avoid long grinding strength workouts
❌ Don't stress about immediate session sequencing
💪 For Strength Athletes:
Moderate cardio won't kill gains
Separate cardio from strength when possible
Focus on maintaining, not maximizing endurance
🏃 For Endurance Athletes:
Add explosive strength training
Target running economy and power
No worry about unwanted muscle mass
⚠️ Limitations:
Most research on recreational athletes
Women underrepresented in studies
Individual response may vary
Science-Backed Coach Spotlight: Rich Willy & Montana Running Lab
Dr. Rich Willy is redefining injury prevention and performance for runners through Montana Running Lab—where cutting-edge research meets practical coaching.
🦴 Stronger Bones, Fewer Injuries – Evidence-based strength training builds resilience and keeps you running pain-free.
🛠 Smarter Training, Faster Running – Research-backed programming optimizes mechanics and load management to enhance efficiency.
📊 Data-Driven Decisions – Science, not guesswork, guides every step of the process.
With a deep background in biomechanics and rehabilitation, Dr. Willy translates the latest research into actionable strategies for runners of all levels.
👉 Learn more at Montana Running Lab
📲 Follow on Instagram: @montanarunninglab
Don’t forget: You + Science = AWESOMENESS 😎
Yours in science,
Jonah
P.S. - We have a crew of 13,000+ nerds here who are running FAST using science.
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