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Coryell Health’s Ultimate Guide to Choosing the Right Running Shoes

Spring is here, and the weather is perfect for getting out and going on runs before the Texas heat truly kicks in. In a sea of neon colors and notable brand names fighting for your attention on the shelves, how do you know which pair of running shoes is right for you?

April is National Foot Health Awareness Month, and Coryell Health and Dr. Townson understand the importance of wearing the best shoes for foot health. Everyone’s feet are different, and it’s important to tailor your shoes to your feet’s unique needs. We’re here to help you choose the best running shoes for your feet, whether you have flat feet, medium arches or high arches.

Types of Feet

The words “low,” medium” and “high” can be relative. Some people may have an idea of what category their feet fall into, but if you don’t, here is a general guide to identifying different types of feet.

To determine what kind of arches you have, you can conduct an at-home “wet test.” Wet the soles of your feet in the shower and step onto a piece of paper or cardboard. Then, take a look at the imprint your feet made. To see what your results mean and learn more about different arch types, read about the three main categories below.  

Flat Feet

• The wet test will show a filled-in or mostly filled-in footprint.
• Having flat feet means having a low or nonexistent arch when standing with weight on both feet.
• When walking or running, your feet tend to naturally roll inward to help distribute impact (this is also called pronation).

Click here to see what to look for in a pair of running shoes for flat feet. 

Medium Arches

• The wet test will show that the middle part of your arch is about half-filled with a noticeable curved line along the arch.
• Your arch supports your body weight effectively.
• Your feet naturally roll in, or pronate, under a normal load.

Click here to see what to look for in a pair of running shoes for medium arches.

High Arches

• The wet test will show the ball and heel of your foot with little to no indentation in the middle.
• When walking or running, your feet tend to naturally roll outward to help distribute impact (this is also called supination).

Click here to see what to look for in a pair of running shoes for high arches.

What to Look For in a Running Shoe

According to a 2024 article published in the Journal of the Foot and Ankle, three key characteristics of a running shoe that may improve performance and decrease the risk of injury are shoe drop, cushioning and stiffness.

Shoe Drop

Shoe drop is how much of a heel a shoe has measured in millimeters. It’s the difference in height between the midsole and heel of a shoe. If you’re having trouble visualizing this, think about high heels and how they’re referred to as “3-inch heels” or “5-inch heels.” No agreed-upon “ideal” shoe drop exists, and your comfort is the most important factor when considering different shoe drops.

Lower-drop shoes (0-6 mm) tend to place more strain on the Achilles tendon, calf and ankle, while higher-drop shoes (7 mm or higher) tend to place more strain on the knees and hips. Keep this and your existing conditions in mind when browsing various shoe drops.

Cushioning

Cushioning refers to the padding in the midsole of a shoe to help absorb impact. Depending on your health conditions, more cushioning isn’t always necessarily a good thing.

If you have a limited range of motion in your ankles, knees or hip joints, more cushioning can help you stay balanced and upright. However, more cushioning tends to create a harder heel strike on the ground, so avoid lots of cushioning if you have heel pain.  

Stiffness

Stiffness refers to how flexible a shoe’s midsole is. Today, many brands use the terms “stability” and “motion control” to indicate how flexible or stiff a pair of running shoes is.

Stability running shoes are slightly more flexible compared to motion control shoes. They’re designed to support the arch of the foot and the midsole. Motion control shoes aim to limit excessive foot motion and tend to be more stiff compared to stability running shoes. 

With your type of arch and these factors in mind, Coryell Health recommends noting the following characteristics when shopping for your next pair of running shoes. 

Best Running Shoes for Flat Feet

To help absorb impact, reduce pressure on your feet and counteract pronation, look for running shoes with:

• Extra arch support
• A firm yet cushioned insole
• A thicker sole

Best Running Shoes for Medium Arches

For less restriction, a comfortable fit and support that fits your arch, look for running shoes with:

• Balanced cushioning
• A flexible midsole
• A heel drop that matches your running style

Best Running Shoes for High Arches

To allow your feet to roll slightly inward as you run and prevent discomfort and potential injuries, look for running shoes with:

• Neutral arch support
• Lots of cushioning
• A firm midsole

Coryell Health recommends the following guides to help determine which specific pair of running shoes is right for you:

• The 6 Best Running Shoes of 2025 from Wirecutter
• What Running Shoes Should I Buy? from Runner’s World

When it comes to protecting your feet from discomfort, pain and injuries, choosing the right shoes for every activity is essential. Dr. James Townson Jr. emphasizes that improper footwear can lead to serious foot problems over time.

“Your feet are the foundation of your body. Wearing the wrong shoes, even for a short period, can cause pain and long-term damage. Choosing footwear designed for your specific activity can help prevent injuries and keep you moving comfortably.” – Dr. James Townson Jr.

Choosing the right pair of running shoes for your feet can help improve performance and reduce the risk of injury and long-term foot and ankle issues. As Coryell County’s only board-certified podiatrist for reconstructive rearfoot and ankle surgery, Dr. Townson understands the impact of proper footwear on long-term foot health.

He is currently accepting new patients in Gatesville, Goldthwaite and Temple. Starting in May, he will also have open appointments at Coryell Health Medical Clinic – Waco. If you have or are concerned about developing foot or ankle problems, call (254) 865-2166 to schedule an appointment with Dr. Townson.

Meet the Doctor

Dr. James Townson Jr earned his bachelor’s degree in biomedical science from Texas A&M University and his doctorate in podiatric medicine from Samuel Merritt University. He then completed his foot and ankle reconstructive surgical residency at the Raymond G. Murphy VA Medical Center in Albuquerque, New Mexico. A podiatric surgery specialist with over 10 years of experience in the medical field, Dr. Townson is board certified in reconstructive rearfoot and ankle surgery by the American Board of Foot and Ankle Surgery and is a fellow of the American College of Foot and Ankle Surgery. He’s also a member of the American Podiatric Medical Association and the Texas Podiatric Medical Association.

Coryell Health recently celebrated the remarkable career of Dr. Stephen Norris at a special retirement reception, honoring his 45 years of dedicated service to the community. Employees, colleagues, and community members gathered to express their gratitude and wish him well. Dr. Norris has been a pillar of the medical community and a dedicated volunteer. Since being recruited to Gatesville in 1980, Dr. Norris has been a dedicated leader in healthcare, making countless contributions to the health and well-being of his patients.

“Dr. Norris has been an invaluable part of Coryell Health, not only as a physician but as a mentor, leader, and friend,” said Coryell Health CEO David Byrom. “His unwavering dedication to patient care and community health has left a lasting impact, and we are deeply grateful for his years of service. He will be greatly missed, but his legacy will continue to inspire us all.”

As Dr. Norris embarks on his well-earned retirement, Coryell Health extends its heartfelt thanks and best wishes for the next chapter of his journey.

About Dr. Stephen Norris

Dr. Stephen Norris was raised in Comanche, Texas, and graduated from Comanche High School in 1967. He earned his undergraduate degree magna cum laude from Baylor University in 1971 before attending the University of Texas Southwestern Medical School in Dallas. Following medical school, he completed a five-year general surgery residency, preparing him for a career in small-town medicine.

For the past 40 years, Dr. Norris and his family have called Gatesville home. He was the town’s only general surgeon until 2016, when Dr. John Bawduniak joined the team. Beyond his medical contributions, Dr. Norris dedicated himself to community service, serving on the GISD school board for 33 years and remaining active in the First Baptist Church.

Dr. Norris has also participated in four medical mission trips—one to Ghana, West Africa, and three to Honduras—further demonstrating his commitment to healthcare and service.

A member of several esteemed professional organizations, Dr. Norris holds certifications from the American Board of Surgeons and is affiliated with the American Medical Association, Texas Medical Association, Society of Baylor Surgeons, Texas Surgical Society, and the American College of Surgeons.

In his free time, Dr. Norris enjoys teaching Sunday School, cycling, singing in a gospel quartet, raising tropical fish and various birds, and flying kites whenever he has the chance. While his primary specialty was general surgery, he also lent his expertise to the Coryell Health Advanced Wound Center, where he cared for patients with hard-to-heal wounds.

Dr. Norris’s dedication, compassion, and expertise have left a lasting impact on the Gatesville community, and his presence will be greatly missed.

Coryell Health proudly marked a significant milestone with the grand opening of our McGregor Clinic, celebrating alongside the McGregor Chamber of Commerce and members of the community during a special ribbon-cutting ceremony. This event symbolizes our commitment to expanding access to quality healthcare and strengthening our ties with the McGregor community.

The ceremony brought together local leaders, Coryell Health healthcare professionals—including clinic Medical Director Dr. Colby Cessnun—and community members, all sharing in the excitement of this new chapter for Coryell Health.

“We are thrilled to bring Coryell Health’s compassionate, patient-centered care model to McGregor,” said David Byrom, CEO of Coryell Health. “Our mission has always been to provide accessible, high-quality healthcare close to home, and this clinic represents another step in fulfilling that promise. We look forward to serving the people of McGregor and becoming an integral part of the community.”

Coryell Health Medical Clinic- McGregor offers a range of family medicine services, including well-child visits, preventive care, and the management of chronic conditions such as diabetes, hypertension, and heart disease. Our dedicated healthcare team is committed to delivering personalized, high-quality care for patients of all ages, ensuring that families in McGregor have access to the medical services they need to live healthier lives.

The clinic is open Monday through Friday from 8:00 AM to 5:00 PM. Appointments can be scheduled by calling (254) 865-2166, and walk-ins are welcome for illness or injury care.

As we open our doors in McGregor, we look forward to building lasting relationships with our patients and continuing to support the health and well-being of this wonderful community.

Today, we celebrate the dedication, compassion, and expertise of doctors everywhere. From long hours to life-changing decisions, their commitment to patient care makes a meaningful impact—not just on individual patients, but on the entire communities we serve.

To mark the occasion, we’re sharing special moments of our Coryell Health physicians and practitioners with red carnations—the official flower of Doctor’s Day. 🌺

To all the doctors who heal, comfort, and inspire—thank you for your unwavering service! Your hard work and dedication do not go unnoticed. 💙

Tag or mention a doctor you appreciate! Bonus points for sharing a story of how they’ve made a difference in your life! 💬👇

“Our doctors are the heart of Coryell Health. Their dedication, expertise, and compassion define the high-quality care we provide every day. We are deeply grateful for their unwavering commitment to our patients and our community.” –Dr. Jeff Bates, MD, Coryell Health Chief Medical Officer.

Congratulations to the Coryell Health Advanced Wound Center for receiving Clinical Distinction Award for the evaluation period of July-December of 2024!

RestorixHealth’s Center of Excellence Recognition Program distinguishes centers across the nation that have demonstrated exceptional success by meeting or exceeding clinical and operational benchmarks in six different categories (including days to heal, healing percent, accurate HBO and wound care documentation, and survey readiness) over a six-month period.

Earning this recognition once again is a true testament to the unwavering dedication of the Coryell Health Advanced Wound Center team in providing exceptional patient care and improving outcomes in our community.

“This award reflects our team’s relentless commitment to excellence in wound care. Every day, our staff goes above and beyond to ensure the best possible outcomes for our patients. We are proud to be recognized for the high standards we uphold in clinical care.” – David Byrom, CEO of Coryell Health.

Congratulations to the entire team for this well-deserved honor!

Declutter Your Home & Your Mind

The dishes are piling up in the sink, the laundry baskets are overflowing and every surface in your home seems to be covered in clutter (and a thin layer of dust). If even just reading that made you feel stressed, you’re not alone.

Spring cleaning can be tough to tackle, but it’s a great way to create a fresh start, boost your productivity and improve both your mental and physical health. Coryell Health cares about this because according to a 2024 study from the National Cleaning Institute, nearly 9 in 10 Americans feel their best, both mentally and physically, when they have a clean home. The physical act of cleaning may even reduce the risk of experiencing depression or anxiety.

To help get the ball rolling, Coryell Health has compiled a list of cleaning tips and created the ultimate spring cleaning checklist! If you find satisfaction in crossing things off a to-do list, download and print the spring cleaning checklist PDF here.

Coryell Health’s Top Ten Cleaning Hacks

1. Purchase multipurpose cleaning supplies.

By using multipurpose cleaners that apply to various surfaces, you can spend less and create less clutter in your home! Buy in bulk for increased savings and opt for eco-friendly cleaning products without volatile organic compounds and other chemicals that may contribute to headaches and respiratory problems.

2. Invest in organizers.

Having a place for everything in your home is essential, and organizers provide a perfect way to accomplish this. Storage bins and containers allow you to decrease clutter effectively and know where everything in your home belongs. Use a few organizers to store a set of cleaning supplies in each bathroom and other rooms you need to clean regularly, like the kitchen and laundry room.

3. Use the Pomodoro® Technique.

If you find yourself distracted while working on a task, the Pomodoro® Technique may be for you. While cleaning, set a 25-minute timer. Once the timer goes off, take a 5-minute break. After completing this process three more times, give yourself a slightly longer break each time. This method allows you to focus on the task at hand more easily.

4. Determine how much you actually wear your clothes.

Everyone knows about the keep, donate and trash piles when it comes to organizing your closet, but how do you know what clothes you actually wear? Turn all of your hangers in your closet backwards. Each time you wear an item, put it away with the hanger flipped around. This way, you can get an idea of what you actually wear.

5. Get the whole family involved.

Cleaning is a family affair, not a one or two-person game. Create put-away rules for the whole family to maintain a cleaner home with less effort. If you have younger children, gather items in a laundry basket and work together to put each item away.

6. Clean the kitchen sink daily.

The combination of moisture, food particles and other debris in the kitchen sink creates an ideal environment for bacteria to grow. By thoroughly rinsing it with hot water after each use and cleaning it each day, you keep your sink both sparkling clean and bacteria-free.

7. Do 5-minute cleanups every night.

Set a timer for five minutes and hit as many rooms as you can. Only focus on small tasks, like putting a piece of clothing in the right drawer or putting toys away in their basket. It may not seem like much, but it can make a world of difference to “reset” once a day.

8. Create a “junk” basket.

For quick cleanups, choose a basket and put any miscellaneous item you come across in it. When it’s full, find a home for everything in the basket. This way, you won’t get bogged down when you can’t find a place for something as you’re trying to do a quick clean of your home.

9. Invite guests over.

If nothing else will motivate you to clean, this will. By inviting people over, you’re more likely to finish certain cleaning tasks you’ve been putting off. You don’t need to deep clean your home, but it will prompt you to clean a bathroom that guests use, tidy the living room and more.

10. Check things off a to-do list.

Research shows that writing (or typing) down things you have to do unburdens your brain and allows you to be more productive. When you complete an item on your do-list and physically cross it off, it gives you a tangible sense of accomplishment.

Speaking of to-do lists, the checklist below may help you complete your spring cleaning this year. If you’d like to print this checklist with these 10 cleaning tips and tricks on it, click here.

Coryell Health’s Ultimate Spring Cleaning Checklist

Entry Hall

• Declutter closet
• Wash rugs
• Wipe down doors
• Wipe down furniture
• Dust baseboards
• Vacuum floors

Living Room

• Wipe down furniture
• Declutter drawers
• Get rid of unwanted toys
• Clean windows
• Dust blinds
• Dust baseboards
• Vacuum floors

Dining Room

• Declutter and dust cabinets
• Clean windows
• Clean dining room table
• Dust baseboards
• Vacuum floors

Kitchen

• Organize and declutter pantry, cabinets and drawers
• Deep clean appliances
• Clean behind refrigerator and oven
• Dust baseboards
• Vacuum floors

Laundry Room

• Clean washing machine
• Clean lint trap
• Declutter cleaning supplies
• Dust baseboards
• Vacuum floors

Bedrooms

• Declutter closets and drawers
• Dust fans
• Wash bedding
• Clean windows
• Dust baseboards
• Vacuum floors

Bathrooms

• Replace items in your home’s first aid kit
• Declutter medicine cabinets
• Clean showers
• Clean sinks
• Deep clean toilet
• Wipe down mirrors and countertops
• Dust baseboards
• Vacuum floors

Garage

• Declutter storage bins
• Declutter and reorganize outdoor equipment and tools
• Dust shelves
• Sweep floor

With plenty of tips and a checklist in hand, you’re now ready to take on the task of spring cleaning. Take it one step at a time, play music or your favorite podcast and find joy in creating a cleaner space! From all of us at Coryell Health, happy cleaning!

Your Path to Sustainable Weight Loss Starts Here

Are you struggling in your weight loss journey? Not enjoying your once-favorite activities due to a lack of energy? Not sleeping well? Make 2025 the year you stop wrestling with your weight with help from Coryell Health’s nonsurgical and surgical weight loss solutions.

Ideal Protein

Mardi Mason, Coryell Health’s Ideal Protein coach, lost 63 pounds before her wedding by following the Ideal Protein program, and she can help you achieve similar results.

Ideal Protein is a science-backed three-phase program designed to help your body burn fat as a primary energy source. Our medically supervised weight loss and lifestyle management Ideal Protein program features one-on-one coaching that will guide you every step of the way. The program is twofold, not only teaching you how to live a healthier lifestyle but also teaching you how to maintain it after the program ends. Coryell Health’s Ideal Protein program provides:

• A personalized approach to setting weight loss goals
• A fundamental knowledge of how your body gains and loses weight
• Delicious meals that are both affordable and easy to prepare
• Lifestyle education and guidance to help sustain your weight loss
• One-on-one wellness coaching throughout the program

To schedule a consultation with Coach Mardi and learn more about Ideal Protein, call (254) 404-2556 or email weightloss@coryellhealth.org.

Weight Loss Medication

For patients considering medical support for weight loss, board-certified bariatric surgeon Dr. David Gochnour provides expert guidance on options like Ozempic, which has been making waves among celebrities and average Americans alike.

“Ozempic is safe for weight loss—it’s been well-studied,” Dr. Gochnour says. “You can expect approximately 10% of weight loss when you take Ozempic. However, if you weigh 300 pounds and lose 30 pounds, that will be beneficial, but it won’t significantly impact your health and longevity.”

According to Dr. Gochnour, it’s important to remember that both bariatric medicine and bariatric surgery can help treat the disease process of obesity. Medical therapy may be used in conjunction with surgical therapy to maximize weight loss results. However, bariatric surgery tends to be a more durable and cost-effective solution for long-term weight loss.

Bariatric Surgery

Unlike other medical weight loss programs, Coryell Health’s bariatric program is led by a physician. Dr. Gochnour combines bariatric surgery, expert nutritional advice and behavioral health counseling with competitive pricing to maximize results and maintain your weight loss post-surgery.

Coryell Health’s da Vinci Xi surgical system allows our bariatric team to perform gastric bypass and sleeve gastrectomy procedures using minimally invasive techniques. Here’s how robot-assisted surgery with Coryell Health works:

• The surgeon creates several small incisions and uses a high-definition 3D camera for a magnified, clear view of the surgical area.
• Using the camera, the surgeon guides the instruments to perform the procedure.
• The da Vinci system translates the surgeon’s hand movements in real-time, bending and rotating the instruments so he or she can operate on the digestive system.

When physicians utilize the precise capabilities of the da Vinci surgical system, patients typically have a shorter recovery post-surgery. Dr. Gochnour, our lead bariatric surgeon, underwent specialty fellowship training in minimally invasive surgery, robotics and bariatric surgery at UTHSC, Memorial Hermann Hospital, Texas Medical Center.

Call (254) 404-2555 to learn how bariatric surgery with Dr. Gochnour could change your life for the better.

Coryell Health Medical Clinic – McGregor is now open and proudly serving the community with comprehensive primary care services. The clinic is currently accepting both scheduled appointments and walk-ins, ensuring flexibility and convenience for patients.

The clinic offers a broad range of primary care services, including:

WHY to visit us:

Acute Illness and Minor Injury Care

• Common illnesses; such as colds, flu, sore throats, fever
• stomach virus
• migraines
• allergies
• lacerations or cuts
• sprains/strains
• Urinary and bladder infections
• Contusions, mild concussions
• Migraines, dizziness without loss of consciousness
• Insect bites and stings, poison ivy
• Pink eye
• Dehydration

Routine Check-ups and Wellness Exams

• Management of Chronic Conditions (e.g., diabetes, hypertension, asthma)
• Preventive Care (e.g., vaccinations, screenings, and health education)
• Pediatric and Adolescent Care
• Care for Chronic Conditions
• Laboratory Testing and Diagnostics
• Sports and School Physicals
• Behavioral Health Support
• Women’s Health

Dr. Colby Cessnun and our team of dedicated healthcare professional are here to support the health and well-being of the McGregor community and surrounding areas. Whether you’re seeking routine check-ups, preventive care, or treatment for acute or chronic conditions, Coryell Health Medical Clinic – McGregor is here to serve you.

Coryell Health is thrilled to announce the grand opening of Luby’s proudly serving Starbucks, a new coffee shop located within the hospital. Designed to serve patients, visitors, and staff, this welcoming space offers a much-needed oasis of comfort, convenience and community.

A Welcoming Addition to our Community

“We’re excited to enhance the experience for everyone at Coryell Health,” said David Byrom, Coryell Health CEO. “This new coffee shop is more than just a place to grab a cup of coffee. It’s a space for connection, comfort, and care—values that align closely with the mission of Coryell Health.”

The We Proudly Serve Starbucks operates from 6:30 a.m. to 3:30 p.m., Monday -Friday.

Payments of cash, credit card (same as the Coryell Cafe), and employee payroll deductions are accepted. We cannot accept Starbucks gift cards and are not connected for orders on the Starbucks app.

In partnership with Coryell Health, Luby’s Culinary Services is thrilled to share that a new “We Proudly Serve Starbucks” coffee shop is now in the hospital lobby of Coryell Memorial Hospital.

“We are looking forward to announcing a grand opening in January as we are currently in the process of training our staff to extend services to the public,” said John H. Hinton, CDM®, CFPP®, Regional Director of Operations, Luby’s Culinary Services.

“We are excited that this service will be a welcoming space designed for visitors, friends, and family members who are here to support their loved ones. Whether you need a comforting cup of coffee, a light snack, or a moment to relax, our coffee shop will help you recharge during your visit. We can’t wait to serve you!” 

Please note our holiday hours:

Coryell Coffee Shop Holiday Hours
12/24/2024 Christmas Eve 6:30am -10:am
12/25/2024 Christmas Day Closed
12/31/2024 New Years Eve 6:30am -3:30pm
1/1/2025 New Years Day Closed