||Nirvana Running||

The Process of Evolving into the Correct Shoe

Source: ChiRunning.com

Whether you’re a walker or a runner, there are several factors in choosing a shoe:

Your BMI (Body Mass Index):
Your Body Mass Index is a measure of your body fat based on your height and weight. If you have a high BMI, the additional weight you are carrying may require that you get more support for your feet, until you lower your BMI. Use our new BMI Calculator on this page.

Your ChiRunning or ChiWalking skill level:
As you improve your ChiWalking or ChiRunning technique, you will need more flexibility and less support and structure in your shoe.

Distance you are running or walking:
For longer distance running and walking such as a half-marathon or marathon, you want to make sure your shoe will remain supportive for the entire distance.

In the chart below find the closest description of yourself to the left. To the right you will find a list of recommended New Balance shoes. We’re recommending New Balance shoes due to our partnership with New Balance and our goal to work together with New Balance to create shoes that are just right for ChiRunners and ChiWalkers. We’ll keep you posted as shoes that are designed with ChiWalking and ChiRunning in mind become available.

In my opinion, one of the best shoes currently available for walking or running is the New Balance 790. I will even be so bold as to say that it’s one of the best shoes I’ve ever worn. It’s being sold as a trail racing flat. It’s flexible and lightweight, and the mid-sole is filled in, making it the ideal shoe for mid-foot contact with the ground. The shoe is built low to the ground with little more cushioning in the heel than in the forefoot. If you’re still in the beginning stages of learning your ChiRunning or ChiWalking technique, it might not be enough of a shoe for daily training, but it’s a good, neutral, low-profile shoe to work towards. This is a good example of the shoe you will end up with if you follow Gradual Progress and continue to increase the lightness of your footstep.

Here are some of the general categories of running and walking shoes: Motion Control, Stability, Lightweight, Cushioning, and Trail shoes would all fall under “training shoes”. A motion control shoe is always a stability shoe, but a shoe can be stability but not motion control, meaning that it’s made to stabilize your foot, but not necessarily correct for any structural abnormalities. Basically, motion control shoes are the most extreme version of a “stability” shoe and work to correct for pronation. Those shoes which are lighter weight and more minimal in structure are “racing shoes” or “flats” because they have very little thickness in the heel.

Start with the shoe you currently feel best in, and if you’re practicing ChiWalking or ChiRunning, plan on reducing the amount of structure in your shoe to the next, lesser level of structure, at your next purchase.

If you don’t have a favorite shoe, here are some things to look for in a good pair of shoes (or go to page 185-188 in the ChiRunning book or page 69 in the ChiWalking book).

Comfort and Width – First and foremost your shoes need to feel comfortable. If they don’t feel like a great pair of bedroom slippers, like you could sleep in them, look for another pair. Don’t be afraid to buy a half size larger if your feet feel cramped in any way. Plenty of width and room allow your feet to feel the ground and helps the blood circulation in your feet. As a side note, you should never wear your shoes with tightened laces, as this will restrict the blood flow and flexibility of your feet.

Light Weight and Flexible – In ChiWalking and ChiRunning you’ll also be looking for a lighter weight, very flexible shoe. Again, you don’t want to reduce the structure and support of your shoes too quickly, but you will be progressing toward a more minimal shoe as your technique improves.

Recommended New Balance Shoes:

Category	Model Number	Shoe
Running shoes
1. Beginning ChiRunners who are used to a very structured shoe, people who have a BMI of 30+:	892	Cushioning shoe with ABZORB EX heel cushioning
	902	Lightweight trainer for runners looking for mild stability
	1061	Neutral-cushioning trainer for a cushioned ride
2. Beginners and intermediate ChiRunners who are used to a cushioned shoe, and/or have a BMI of 25-30:	826	Lightweight trainer for runners with a neutral gait
	892	Cushioning shoe with ABZORB EX heel cushioning
	902	Lightweight trainer for runners looking for mild stability
3. Intermediate ChiRunners, beginning to get consistent with the mid-foot strike, and/or have a BMI of under 25: 902, 790, 825	790	Ultra lightweight trail racing shoe built low to the ground to maximize responsiveness
	902	Lightweight trainer for runners looking for mild stability
	826	Lightweight trainer for runners with a neutral gait
	670	ACTEVA Ultra-lite midsole in this low profile shoe
4. Intermediate to advanced ChiRunners, non-pronator, consistent mid-foot striker, BMI of under 25 and racing shoes:	790	Ultra lightweight trail racing shoe built low to the ground to maximize responsiveness
	152	Extremely light weight racing comp
	205	Versatile racing comp
	505	A low profile racing shoe featuring lugged plate suitable for cross-country, indoor or outdoor track. Available with either removable spikes or 6 rubber permanent lug configurations
	1001	Lightweight neutral racing comp suitable for distances up to a marathon
5. Trail Shoes	790	Ultra lightweight trail racing shoe built low to the ground to maximize responsiveness
	800	Durable and versatile off-road performance for extreme terrain conditions
	873	Lightweight trainer for off-road use for the runner seeking exceptional cushioning and ground contact
	505	A low profile racing shoe featuring lugged plate suitable for cross-country, indoor or outdoor track. Available with either removable spikes or 6 rubber permanent lug configurations
Walking shoes
1. Beginning ChiWalkers who are used to a very structured shoe, people who have a BMI of 30+ and for people who work on their feet, i.e. health professionals, retail, service work: 844, 811	844	Breathable synthetic upper and ROLLBAR designed specifically for walking. Suitable for diabetic use.
	811	Synthetic Leather walking shoe with ROLLBAR for added stability. Suitable for diabetic use.
2. Beginner and intermediate ChiWalkers who are used to a cushioned shoe, and/or have a BMI of 25-30, are pronators, beginning to practice the fore-heel roll, walking up to 30 minutes a walk and 4 days a week or less and or people who prefer more structure:	Walking 744	Women’s specific shoe designed as a lightweight cardio walker
	Walking 792	Women’s specific breathable and lightweight walking shoe designed for long lasting comfort and cushioning
	Running 826	Lightweight trainer for runners with a neutral gait
	Running 902	Lightweight trainer for runners looking for mild stability
3. Intermediate to advanced ChiWalker, consistent with the fore-heel roll, and/or have a BMI of under 25, good for road walking, walking 5 or more days a week for 30+ minutes, and for a long road event:	Walking 792	Women’s specific breathable and lightweight walking shoe designed for long lasting comfort and cushioning
	Running 790	Lightweight trail racing shoe built low to the ground to maximize responsiveness
	Running 826	Lightweight trainer for runners with a neutral gait
	Running 902	Lightweight trainer for runners looking for mild stability
	Running 205	Versatile racing comp
	Running 1001	Lightweight neutral racing comp
4. Intermediate to advanced ChiWalker, off road walking.	Running 790	Ultra lightweight trail racing shoe built low to the ground to maximize responsiveness
	Running 873	Lightweight trainer for off-road use for the runner seeking exceptional cushioning and ground contact
	Running 505	A low profile racing shoe featuring lugged plate suitable for cross-country, indoor or outdoor track. Available with either removable spikes or 6 rubber permanent lug configurations
5. Hiking shoe: for hiking rough, steep trails, carrying weight, and long distance hiking:	Hiking 977	Leather mid-cut country walker featuring Gore-Tex lining
	Hiking 644	Breathable and cushioned country walker for use in adventurous environments or for casual every day use