03/18/2026
Listen to https://podcasts.apple.com/us/podcast/ali-on-the-run-show/id1204523870?i=1000754821181
Key takeaways:
* if you find it comfortable, and aren’t getting hurt, go for it
* drop is the difference between the height of the heel and height of the toe in a shoe (some shoes appear to have a big drop because they have cushion in the heel, but that may not be the case, check online or ask a rep in a store if you have a specific concern or it is recommended by a doctor/PT to try a low or high drop shoe). I find I like a high drop because I have tight calf muscles frequently, and I’ve seen people with toe pain prefer a lower drop (reduces pressure on toes)
* stack height is the overall height of a shoe, you won’t need to worry about it unless you’re entering races that have specific rules around this.. or if you get sore from trying a new shoe that is very different then maybe start with a short easy run in them to get used to them
*shoes may have a specific use in how they were designed but most are good for walking/running as long as they’re comfortable to you and replaced every 300-500 miles (if you don’t track this then listen for the tips about when a shoe shows signs of wear)
