ShoeCue is a training tool to help give you real-time feedback so you can improve your running technique. Proper technique will make your movement more efficient and is critical for staying healthy as a runner in the long term. That being said, changing your movement will put new stress on certain muscles and tissues in your legs and feet, as such, overuse injuries are possible when starting out (just as overuse injuries need to be considered when increasing training volume and intensity). However, because ShoeCue fits into the shoes that your body is used to running in, these overuse injuries are less of a risk compared to transitioning from a cushioned to a minimalist shoe. Every runner is starting out with a different training background and level of experience, so we cannot make a universal recommendation on how to best onboard ShoeCue into your training, but please use this document as a reference when starting out, and if you ever feel like you need a break for running with ShoeCue, it is certainly acceptable to do so.
Using ShoeCue in your 80/20 Running 5K plan:
Most runners should have no problem starting out with ShoeCue on their very first run. However, it is common to experience more fatigue in the calves, ankles, and feet after a run with ShoeCue, this means that your body is adjusting technique to the stimulus provided by ShoeCue’s textured surface. If you find that your lower legs are abnormally sore after your first run, we recommend using ShoeCue on every other workout for the first two weeks of your training program. If your lower legs are still abnormally sore after two weeks of using ShoeCue, we again recommend using ShoeCue on every other run for an additional two weeks to give your body time to heal and strengthen. If you ever feel like you need an additional break from ShoeCue, feel free to do so. Overuse injuries can derail your training for a long period of time, so don’t be afraid to make a gradual transition while giving your body time to adapt.
Using ShoeCue with another 80/20 running plan or on long runs:
If your training volume is high or your training plan requires long runs, we recommend transitioning into using ShoeCue over the course of several weeks. Make your first run with ShoeCue a shorter and easier run to see how your body responds. For the first two weeks, use ShoeCue ever other run and avoid wearing it on your long runs. Avoid using ShoeCue on your long runs if your feet and lower legs feel abnormally sore after a shorter run with ShoeCue. After about 4 weeks, most runners will be ready to use ShoeCue on all of their runs and workouts, but again, overuse injuries can derail your training for a long period of time, so don’t be afraid to make a gradual transition while giving your body time to adjust.
Using ShoeCue on race day:
ShoeCue is a training tool to help you develop and maintain proper running technique. Over time, your new movement pattern will become engrained, even when ShoeCue is not present. As such, if you prefer not to wear ShoeCue on race day that is totally fine, although most people like to because ShoeCue will remind them to maintain proper technique as fatigue sets in later in the race.