The Truth About Modern Running Shoes (And What They’re Doing to Your Feet)

Your Shoes Might Be Slowing You Down — Or Breaking You

Cushioned. Supportive. Engineered. Innovative.

Modern running shoes promise a lot — comfort, speed, injury prevention. But what if they’re actually doing the opposite?

What if the very thing designed to protect your feet is the reason they’re weak, stiff, and prone to injury?

Let’s dig into it.

The Hidden Problem with Modern Running Shoes

Look at most shoes today — thick soles, raised heels, stiff midsoles, and exaggerated toe springs.

Here’s what those features actually do:

• Excess foam = dulls your sensory feedback (you stop feeling the ground)

• Heel lift = shifts your centre of gravity forward, disrupting posture

• Toe spring = locks your big toe into extension, reducing power and natural toe-off

• Rigid sole = limits the foot’s ability to move, splay, and absorb force

Add it all up, and you’ve got a foot that’s disconnected from its job — to feel, adapt, and move.

What Happens Over Time

Your feet are built like hands — 33 joints, 26 bones, and hundreds of muscles and ligaments. They’re made to move.

But when you put them in a shoe that behaves like a cast:

• Your arches collapse

• Your toes lose mobility

• Your plantar fascia overstretches

• Your ankles tighten

• Your calves overcompensate

And eventually… your knees, hips, and lower back join the pain party.

That’s why cushioned shoes often delay injury — they absorb force in the short term but create mechanical dysfunction over time.

Are All Running Shoes Bad?

No. But they should support natural function, not replace it.

Here’s what to look for in a shoe that supports real running performance:

• Flat sole (zero or low drop)

• Flexible midsole (so your arch can load and spring)

• Wide toe box (to let toes splay and grip)

• Minimal structure (so your foot can move, not be moved)

The shoe shouldn’t do the job for you. It should let your body do what it’s built for.

How to Break Free from Overbuilt Shoes

If you’ve been in traditional shoes for years, don’t panic — but don’t go full barefoot overnight.

Here’s a smart progression:

1. Start barefoot at home — stand, walk, do light drills

2. Mobilize and strengthen your feet (Stride Strong is built for this)

3. Gradually reduce cushioning and structure over time

4. Build capacity before increasing speed or volume in minimalist shoes

Remember: the goal isn’t the shoe — the goal is function.

Want to Fix the Real Problem?

At Natural Born Running, we don’t just swap shoes — we fix the movement that caused the pain in the first place.

Inside the network, you’ll get:

• Full breakdown of footwear design + transition plans

• The Stride Strong program to rebuild your feet and lower legs

• The Running Blueprint to identify your weak points

• Ongoing guidance so you never guess again

🎯 Start your 2-week free trial and take control of your running, from the ground up.

👉 [Start My Trial]

Coach Mick