http://runningtimes.com/Article.aspx?ArticleID=19217
Quick tips and a range of shoe options
By Brian Metzler
As featured in the April 2010 issue of Running Times Magazine
1) GET NEW SHOES
To get the full benefits of natural running or a barefoot style of running, look for minimalist shoes with a few key characteristics. First, the shoes should be lightweight, low to the ground and flexible, have a limited heel-to-toe drop and have a thin layer of medium-firm cushioning under the forefoot. (Some minimalist runners prefer a slightly more cushy shoe for longer runs, but even a thin layer of soft foam under the midfoot and forefoot will dampen the foot’s ability to feel the ground and respond accurately, particularly for faster-paced efforts and races.)
By nature, minimalist shoes offer little to no support and no stability control, based on the belief that the foot in an efficient gait can naturally off set much of the rolling (pronation/supination) that would occur after a heavy heel-strike gait. Essentially, minimalist shoes offer just enough protection from the pavement while letting the foot move naturally through a stride cycle.
Many traditional training shoes put the foot 22-24mm off the ground in the heel and 10-15mm off the ground in the forefoot, and the difference between the two — typically 12-14mm in traditional training shoes — creates a forward-leaning slope, designed to reduce stress on the Achilles. Minimalist shoes trend toward being much more level (a 2-10mm slope) with the assumption that the runner will land on the midfoot and use the natural cushioning of the arch, thus the built-up heel only adds weight and gets in the way of an efficient stride.
But understand that there are varying degrees of minimalist shoes. For example, a Pearl Izumi Streak has a 10mm heel-toe drop (20-10mm), a Brooks Green Silence has an 8mm drop and the Newton Gravity Trainer has a 3mm drop. Other current shoes within the minimalist realm include the New Balance 100, ASICS GEL-Hyper Speed 4, adidas adiZero Ozweego 365 CLIMACOOL, ECCO BIOM A, and K-Swiss Ultra-Natural Run II S.
2) TRANSITION SLOWLY
Even if you’re a veteran runner who is used to running in lightweight shoes, you should take caution when transitioning to a more minimalist type of shoe. You’re bound to engage muscles in your feet, lower legs and core differently than you’re used to, partially because you’ll be landing less on your heel with a braking angle and more near your midfoot with a more level landing. Th at will require a period of adjustment, especially if you haven’t been doing general strength or dynamic strength exercises, says Mark Cucuzzella, M.D., a 2:24 marathoner and family practice doctor and faculty member of West Virginia University who has done running gait analysis to study running injuries.
Plus, while your core will no longer be working so hard to keep your upper body balanced because you’ll be running in a more natural position without a built-up heel, your body will have to adjust slightly for the newfound positioning. Elite coaches and Running Times contributors Jay Johnson (runningdvds.com) and Greg McMillan (mcmillanrunn ing.com) have both produced strength exercise videos geared toward distance runners. Michael Yessis’ Explosive Running presents many resistanceband exercises targeted at improving elements of your stride. A regular dedication to general and dynamic strength is crucial for anyone running in minimalist shoes.
Should you eventually be running all of your miles in minimalist shoes? Purists will say yes, of course, but contrarians argue that this can lead to injuries for runners who are larger or not optimally fit. As you transition, consider using your minimalist shoes for short and fast workouts and wait until you’re strong enough to crank out that 14-mile negativesplit marathon simulation run.
3) RUN BAREFOOT — BRIEFLY
Barefoot running can be very useful in your transition to minimalist running, but it should be done safely under controlled circumstances. Physical therapist Mark Plaatjes, co-owner of Colorado’s Boulder Running Company, doesn’t condone a full-time minimalist approach for most runners, but says even if you’re not switching to minimalist shoes, consistently running barefoot strides after workouts is a good way to help build dynamic strength in the feet and lower legs. The key is to focus on good form: light foot placements that don’t entail heavy braking, a short, compact arm swing, and an upright, but slightly forward-leaning posture that allows your center of mass to be in front of your footsteps.
Consider ending your run where you can run on soft grass — a park, the edge of a public golf course or the infield of a high school track — and do a handful of buildup strides of 50 to 75m reaching 80 to 90 percent effort two-thirds of the way through. Start with a few during your first week and ease your way up to about six to eight after a few weeks, extending the length and your speed slightly but always focusing on optimally efficient running form.
Another form of barefoot strength-building can come through slow heel-toe walks on grass or through sand — either on a beach or the long jump pit of a local high school track. Start a stride by pushing your heel into the sand and then forcefully rolling through the midfoot to the ball of the foot and then extending up on the toes. The resistance from the soft surface or sand will require more muscular exertion and, if done regularly, will help build foot and ankle strength.
4) DO FORM DRILLS
Boulder, Colo.-based running coach Bobby McGee is one of many form gurus who preach the need to do form drills before workouts when you’re fresh as a way to develop efficient running form during a race when you’re battling fatigue. By repeatedly working on the tenets of good running form — light foot placements, high stride cadence, compact arm carriage, upright, forward-leaning posture — you’ll be able to instill in your brain and the rest of your body how your body should be functioning in the latter stages of a race, he says.
Drills come in many varieties and you can make up your own to make things more fun, but a few common ones include high-knee strides (alternating every other stride or every third stride with a “knee kick”), butt kicks (an exaggerated rear leg extension in which you alternate kicking yourself in the hind quarters) quick feet (doing as many fast, short strides as possible in about 20-30m) and acceleration strides (50-60m buildup sprints that top out at about 90 percent). Every drill should stress or accentuate some aspect of good form, even if exaggerated during the drill. Drills should be done several times per week.
Barefoot-style running shoes
NIKE FREE
Nike was the first to mass produce minimalist running shoes specifically designed to work with a natural or “barefoot-style” running gait in 2004 with the introduction of its Free line of shoes. It continues to update three models that offer varying levels of foam cushioning, from next-to-nothing in the Free 3.0 v2 to moderate amount of foam in the Free 5.0 v4 to fairly thickly cushioned Free Everyday+ 2. Free shoes incorporate minimal outsole (only small pads of durable rubber in high-wear areas) and have a lightweight foam midsole that can flex according to the dynamic movement of a foot; however, they maintain a significant heel-to-toe drop and support under the arch like traditional running shoes.
NEWTON RUNNING
Since its inception in 2007, Newton has developed lightweight training and racing shoes with minimal heel geometry and an almost level heel-toe slope that allows a runner to avoid heel striking (and instead land near the ball of the foot) and utilize its innovative Action/Reaction Technology that captures downward energy and channels it into forward propulsion.
SKORA FOOTWEAR
This entrepreneurial effort from barefoot running proponent David Sypniewski is expected to launch later this year. The shoe will include a rounded minimal heel, an ultra-thin midsole/outsole with the same depth from heel-to-toe, an extra-wide toe box and adjustable lacing for a customizable fit.
TERRA PLANA VIVO BAREFOOT
Another new player to the natural running game, Terra Plana’s new featherweight EVO running shoe (expected to debut this spring) is made from a pliable, soft plastic cage interlaced with a thin mesh fabric and a minimal footbed. The company is already selling several shoes with its Vivo Barefoot Technology, including a superflexible model designed to help transition runners into the minimalist movement.
VIBRAM FIVEFINGERS
With a thin, durable rubber outsole, micromesh upper and a glove-like design that encases the foot and individual toes, these are about as minimal as you can get. Vibram has continued to evolve the concept since the initial launch in 2007, with various models for road running, trail running and cold-weather running (as well as other activities like yoga, hiking, surfing, martial arts and boating).
http://www.stack.com/2012/01/06/minimalist-shoes-a-beginners-guide/
The barefoot training fad has hit the strength world and manifested itself in minimalist running shoes. What’s the truth behind the hype? Is harking back to our primitive roots by running (almost) barefoot an effective way to enhance performance?
The Problem With Modern Shoes
Modern shoes protect our feet from the environment. However, many shoes aren’t designed to conform to the foot’s anatomy. Style often takes precedence. “Practically all shoes worn daily by men and women in our Western civilization have little relation to the shape of the human foot,” says Simon Wikler, one of the original barefoot shoe advocates and the author of Take Off Your Shoes and Walk (1961). Martin Rooney, author of the Training for Warriors blog and COO ofParisi Speed School, says, “Shoes are mainly developed and bought for fashion. Anyone telling you anything else is selling you something.”
Wikler and Rooney are not alone in their opinion. National Institutes of Health researchers in Medicine and Science in Sports and Exercise concluded: “It might be more appropriate to classify athletic footwear as ‘safety hazards’ rather than ‘protective devices.’”
Why Wear Minimalist Shoes?
Although regular training shoes have their problems, wearing shoes does protect your feet against injury. Roads and tracks are littered with hazardous objects, which makes barefoot running inadvisable. Minimalist running shoes offer flexibility and challenge foot and ankle stabilization, thus creating a simulation of running barefoot while protecting your feet from the environment.
Minimalist shoes offer a host of other benefits, including a better sense of proprioception—the ability to know where your body is in space—which can improve balance and reduce injury. More cushioned shoes encourage a heel strike, whereas minimalists shoes, which are less cushioned, foster a completely different landing pattern, with the forefoot striking the ground first. As it turns out, this is much less stressful on the body.
To summarize research done by Harvard professor Daniel Lieberman, when the forefoot strikes first, the impact force gets transformed into rotational energy. Think about it like dropping a rock in a pond. If the rock is dropped straight down—a heel strike—it thuds and makes a big splash (more stress on the body). But if the rock is skipped across the pond—a mid-forefoot strike—it loses force over time instead of all at once, which is far less stressful.
What Shoe Is Best For You?
With so many types of shoes out there, which one should you pick? We suggest sticking with leading brands in the field. Those looking to go “all the way” by investing in toe shoes should check out Vibram FiveFingers ($85 – $120) or adidas adiPure Trainers ($90).
The adiPure Trainer is branded as a “gym shoe,” and it has a thicker, more stable sole compared to the FiveFingers, making it more cushioned on harder surfaces. The FiveFingers are more minimal with a more flexible sole, giving a truly barefoot running feel.
To those looking for a minimalist running shoe, we suggest Merrell Trail Glove ($110), Merrell Train Sonic Glove ($125), and New Balance Minimus Trail ($100). These shoes offer a lower heel and wider toe box than most shoes, making them ideal minimalist running shoes.
Some track flats and trail shoes, such as the INOV8, have a smaller heel and less cushioning than normal tennis shoes, which make them worthy of consideration. However, note that most track shoes have narrow toe boxes, which restrict the movement of the toes.
Using Your Minimalist Shoes
Regardless of what shoe you purchase, you have to ease into wearing this new footwear. Switching over too rapidly to a minimalist running shoe can cause problems. (Learn why you should proceed with caution.)
Before you start running in your new minimalist shoes, perform a few basic exercises first. A Dynamic Warm-Up is a good starting point. Try Leg Swings, jogging, skipping, High Knees, A-Skips, Cariocas and any other lower intensity movements. Gradually progress into plyometrics, sprints and agility work, which require more energy and are higher impact.
Over time, the muscles in your feet and ankles will strengthen and you can start running in your minimalist shoes. You will notice increased coordination, balance and stronger feet and ankles—all important factors in sports performance.
Source: EliteFTS The Importance of Barefoot Training
Photo: livepopular.com
Anthony Mychal is a writer, athlete consultant, teacher and coach. He has a B.S. in health and physical activity and anM.S. in health and physical education; and he studied under James Smith and Buddy Morris at the University of Pittsburgh. In his free time, he publishes a blog with his musings on athletic preparation at anthonymychal.com.
You have decided you want to improve your speed and want to follow a protocol to get you there. You know that pace you need to run, but how do you make his happen on race day? You have trained for 3-4 month to achieve this pace and want the record time. Here is some advice to take with you to the starting line.
Given the advancement in technology, many runner are using Garmin GPS watches to maintain a desired pace. While some may take this strategy to race day, here is a reason not to rely in your Garmin. And it’s not due to accuracy!
For starters, a race course is measured the shorted possible distance to achieve he mileage that is being raced. For example, if you are running a half marathon, the course would be designed such that it would be impossible to run under 13.1 miles. The term tangents is frequently discussed referring to the shortest distance to get from start to finish. Following the shortest tangents would involve staying on the inside of each turn and not zig zagging around runners or crossing from one side of the road to the other. So If you want more then one cup of water, getting 2 from the same station would actually save time by cutting the distance down from not traveling to the opposite side of the road to hit the other station.
So if you are following your pace on the Garmin, it most likely is extremely accurate, but your distance could be off if your not following the shortest tangents. As an example. If your goal is to get under 1:50 for a half marathon, and you thought that by running an 8:10 pace you would finish around 1:47. This could be risky because if you run longer the the planned 13.1 miles you could miss your time. Rather then follow your pace, you should follow your time according to each mile marker. For example, to run a 1:48 half marathon, you would need to be at 8:14 for mile one, 16:29 for mile two and so on all the way to the finish. If you reach the respective mile marker and find you are behind, gradually picking up your pace will allow you to recover the time. Remember not to sprint as this can create fatigue causing you to slow down later in the race. Creating a wrist band to wear the day of the race can help you remember the times you need to hit for each mile as opposed to trying to remember them. Here is a link that allows you to create a wristband to print out to wear the day of race that is customizable for whatever distance you are running – http://www.marathonguide.com/fitnesscalcs/PaceBandCreator.cfm.
Good luck racing!!
The debate continues amongst medical professionals, podiatrists, runners, and the media as to “should we be running with supportive shoes with motion control?” For years the norm has been to support the arch with a custom or rigid orthotic to prevent overuse injury. This device was added to a cushioned running shoe that was designed to control or stop motion to joints of the foot.
The question has arisen lately, “does the foot really need all this support?”
The short answer is no.
Here is yet another of the many patients I have transitioned into minimalist running shoes while abandoning their motion control shoes and custom orthotics.
Meet Julie. 35 year old runner with flat feet and valgus knees that was being treated with custom orthotics and Asics motion control shoes. She has been running this way for over 10 years and had chronic low back pain and occasionally knee pain. The symptoms were attributed to running with her biomechanical deformity which she was told she will eventually lead to more severe problems to her knees.
6 months ago we had Julie ditch the orthotics and gradually transition out of her motion control shoes into a minimalist shoe. The plan was to do gradually reduce the time in her orthotics with each run until she was running all runs without them. She began following my protocol of starting her runs in a minimalist shoe and then switching back to her traditional running shoe for the remaining run. This was done incrementally using a 10% increase in time in the minimalist shoes. At the same time, she began a 14 week Hal Higdon beginner marathon training program.
The results. The typical transitioning soreness to her calf muscles and feet initially which eventually resolved. She began running in the New Balance Minimus trail shoe with a 4mm drop and eventually switched to the new Minimus Zero and select runs in Vibram FiveFingers, the Bikila model. After 3 months of running her knee pain resolved, she no longer had low back pain and even stopped stretching her hamstrings daily as it was no longer necessary because her back pain was gone.
She completed her first marathon with a time of 4:17:18 in 83 degree weather. No foot pain, no shin pain, no knee pain, no back pain. Most importantly, NO SUPPORT.
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