How the Right Running Shoes Can Set You Up for Cap10K Success
We’re just four weeks out from race day, and if you’re following The Run Plan, you’re deep in race-specific work. Now is the perfect time to talk about something that can truly impact your training—your running shoes.
Having the right pair isn’t just about comfort—it’s about staying healthy, running efficiently, and feeling strong while logging miles. Over the years, I’ve seen runners struggle with injuries, blisters, and foot pain, only to realize their shoes were the issue—and I’ll admit, I’ve been guilty of this too! If you’re new to running, now is the time to make sure you’re in the right shoe—before race day sneaks up on you. Even experienced runners should check if their shoes still match their needs and goals, especially with all the advancements in running shoe technology.
With so many options—plated shoes for racing/training, max-cushion for comfort, and stability models for different foot strikes—it’s easy to feel overwhelmed. Even as an experienced runner, I get it! That’s why I always recommend visiting a local running shop, where experts can fit you properly based on your foot shape, running mechanics, and training goals.
My take on shoes? If you don’t notice them while you’re running, you’re probably in the right pair. And trust me—color should be the last thing on your mind! What matters most is how the shoe fits and feels when you run.
The right shoes will help you train smarter, stay injury-free, and feel confident on race day. If you haven’t already, take the time to get fitted—you’ll be glad you did when you’re flying through those final miles of the Cap10K!
Coach Ryan
Hi, I’m Ryan Ponsonby, and I’ve had the privilege of being part of the running world since I was kid. I began coaching in 2006 right after I graduated from the University of Texas, where I became an All-American in Track & Field. I started out as a volunteer assistant with the Texas Longhorns from 2006-08, and it didn’t take long for me to realize that coaching was my true passion.
During this time, I co-founded FloSports and FloTrack with my former teammate. We spent months traveling and interviewing some of the top coaches in the sport. But the more I interviewed them, the more I realized that I didn’t just want to interview the coach—I wanted to be the coach.
Since then, I’ve pursued that dream and had the privilege of coaching NCAA Division I Champions, U.S. Champions, and World and Olympic medalists. Some of my most memorable moments include coaching Shannon Rowbury to World Championship and Olympic bronze medals, and Leo Manzano to an Olympic silver. I’ve also worked with national team athletes from Kenya, Ethiopia, Mexico, and Japan.
For almost five years, I was the Head Coach for Cross Country and Track & Field at the NCAA level. I’ve also led a local masters road racing team in my hometown of Austin, Texas, coaching half-marathoners and marathoners to personal records (PRs) and Boston Qualifiers (BQs).
I’ve coached runners at all distances and of all ability levels, from beginners to the best in the World. Whether you’re new to running or chasing a new PR, I want to help you prepare for your race and reach your goals. What I love most about coaching are the relationships I get to build and the process of creating a blueprint for success. There’s nothing more rewarding than helping motivated individuals achieve their best.