Minimalist running.
Discussion
Are any of you running with zero or virtually zero drop shoes or even bare foot?
I really like running on the beach when abroad but don't do it enough and usually end up with sore calves each time.
I keep reading about how normal drop trainers could cause running injuries by forcing heel striking which isn't a natural way to run. Most manufacturers are rolling out zero drop shoes this year. Is minimalist running really injury free nirvana, running the way we were made to or just a fad that might leave me with knackered legs?
I might try incorporating a little bit of it into my plan for some speed work and see how it goes but I won't be running in anything that looks like monkey feet.
I really like running on the beach when abroad but don't do it enough and usually end up with sore calves each time.
I keep reading about how normal drop trainers could cause running injuries by forcing heel striking which isn't a natural way to run. Most manufacturers are rolling out zero drop shoes this year. Is minimalist running really injury free nirvana, running the way we were made to or just a fad that might leave me with knackered legs?
I might try incorporating a little bit of it into my plan for some speed work and see how it goes but I won't be running in anything that looks like monkey feet.
Hoofy said:
No idea/experience but walking on laminate flooring, heels first, really hurts my heels so I can't imagine going for a run on concrete. On sand must be nice, however.
I think that's the point of minimalist shoes, they force you to run the way we run naturally which is on the front of our feet and not heel strike. el stovey said:
I think that's the point of minimalist shoes, they force you to run the way we run naturally which is on the front of our feet and not heel strike.
Ohhhh! Didn't know that. </dunce>It is how I walk on hard floors when nobody's around. </mincer>
Edited by Hoofy on Friday 20th January 16:57
Yep, I'm a fan. I had two ways of running, either very long stride, hitting on my heel or short strides on the balls of my foot. I felt faster on the long stride and more comfortable on the short. When I found out about barefoot running which advocates short strides it all came together and once I got used to it, I got the speed and comfort. Lots of info and video on Merrell's website.
Another convert to Vibrams here.
Prior to finding out about barefoot/minimalist running, I'd only be able to run 15-20 minutes before aching knees and ankles forced a stop. Now, it's my fitness that holds me back (which is as it should be). Not only can I run for longer, but I can run pretty much anywhere (hills were a complete bee-atch for my poor old knees when I ran in trainers).
I am very aware that my stride is now more of taptaptap rhythm, rather than a thump---thump---thump, but I didn't consciously do anything to change that pattern; it just seemed to adapt to having less shock-absorbing material on my feet.
If you do make the transition to Vibrams, I'd advise you spend a couple of weeks wearing them whenever you can - round the house, walking, whatever - not just for running. And (talking from experience here) don't launch into your normal running distance right off the bat; you'll be hobbling for days otherwise. Build up to it and give the ligaments, tendons etc in your feet, toes and lower legs time to adjust.
Prior to finding out about barefoot/minimalist running, I'd only be able to run 15-20 minutes before aching knees and ankles forced a stop. Now, it's my fitness that holds me back (which is as it should be). Not only can I run for longer, but I can run pretty much anywhere (hills were a complete bee-atch for my poor old knees when I ran in trainers).
I am very aware that my stride is now more of taptaptap rhythm, rather than a thump---thump---thump, but I didn't consciously do anything to change that pattern; it just seemed to adapt to having less shock-absorbing material on my feet.
If you do make the transition to Vibrams, I'd advise you spend a couple of weeks wearing them whenever you can - round the house, walking, whatever - not just for running. And (talking from experience here) don't launch into your normal running distance right off the bat; you'll be hobbling for days otherwise. Build up to it and give the ligaments, tendons etc in your feet, toes and lower legs time to adjust.
Magic919 said:
Just the latest fad. Some people like it, but others curse them. Take it steady if you decide to try.
I have never really understood this as an idea. How can minimalistic running be a fad. Surely all we are seeing is the end of the cushioned running shoe fad? After all a cushioned running shoe has only been around for ~40 years. Before that it was plimsols and earlier than that was sandals. I currently do most of my training in a pair of £5 primark "daps". Cheap as chips, don't last long but easily replaced.Yes it means adapting to a new running style. If you are new to running this shouldn't be a great deal of an issue as your lower leg strength should improve at the same (ish) rate as the distances you can run. For a more seasoned runner,a gradual progression from one to the other will be required, but a well thought out plan should ease the process.
Would not advocate forcing a change in your footstrike - this is coming from experience.
I am a midfoot striker and bought the whole "forefoot striking is the only way to run" thing (to the point of buying Newtons) and all I learned is that when you get deep into a race and the wheels start to come off, you revert to your natural style, which if you haven't trained, will not do you any favors.
Brett Sutton said it best talking about footstriking - its all well and good running the first 20km of a marathon with perfect form that you are forcing, but it is the last half where form goes out the window that matters.
Geb also made the comment on how his footstrike became less of a pronounced forefoot strike when he went from running 5k to the marathon because of how much slower he was going - I know using flats vs. spikes also has something to do with it, but he said it was mainly about speed. Look at how fast and efficiently Geb runs in a marathon - try telling him that forefoot striking is natural and what we should be doing.
I am a midfoot striker and bought the whole "forefoot striking is the only way to run" thing (to the point of buying Newtons) and all I learned is that when you get deep into a race and the wheels start to come off, you revert to your natural style, which if you haven't trained, will not do you any favors.
Brett Sutton said it best talking about footstriking - its all well and good running the first 20km of a marathon with perfect form that you are forcing, but it is the last half where form goes out the window that matters.
Geb also made the comment on how his footstrike became less of a pronounced forefoot strike when he went from running 5k to the marathon because of how much slower he was going - I know using flats vs. spikes also has something to do with it, but he said it was mainly about speed. Look at how fast and efficiently Geb runs in a marathon - try telling him that forefoot striking is natural and what we should be doing.
Not much use to us who have learnt to run already, ie anyone over about 10.
But my 2 year old forefoot strikes when she runs around the house barefoot. But when she wears bulky trainers you can see that her foot strike changes and she becomes more clumpy. What would her running style be like if she always wears minimalist trainers?
Is it possible that we would see better times in any endurance race if cushioned trainers had never been designed? And at the same time, would trying to dissuade younger participants from wearing cushioned trainers see fewer injuries and better performances?
But my 2 year old forefoot strikes when she runs around the house barefoot. But when she wears bulky trainers you can see that her foot strike changes and she becomes more clumpy. What would her running style be like if she always wears minimalist trainers?
Is it possible that we would see better times in any endurance race if cushioned trainers had never been designed? And at the same time, would trying to dissuade younger participants from wearing cushioned trainers see fewer injuries and better performances?
For what it's worth....
At age 38 I had never run much. Few miles a time, few times a week at most for general fitness....always had all sorts of problems set in if i went over this...shin splints, knees/hip aches, etc, etc
Sprained ankle in the summer and used a new concept in recovery (as opposed to RICE) and it mentioned minimalist running as a way to strengthen weak feet over used to supportive shoes. Bought some five fingers (and other similar, zero drop, shoes) and never looked back. VERY sore calves after the first few runs but nothing mad (and sore muscles I'm ok with compared to sore joints).....I can now run twice as far with ease....in fact, when I end a run I end as I am home...I could carry on running all day! And this is at 16/17 stone on concrete....on 3mm of rubber! No shin splints, no aches, nothing. Landing on my mid/forefoot on the road, and using my (no) strong feet and calves to lower the heel is like running on the best Nike Airs in the world!
If I had to run 3-5 miles fast I'd go quicker in my Nikes.....but I'd suffer the next day, so pointless. For me, plodding "barefoot" is so much better for my fitness and general health (and for strengthening my feet/ankles)
The concept barefoot is a fad is nuts. Whats nuts is thinking you can put a little bit of air under your heel then drop 17 stone on it, at speed, hundreds of times....and all will be well! There is no other running animal that lands on its heel! Look at a dogs heel, its half way up its leg!
At age 38 I had never run much. Few miles a time, few times a week at most for general fitness....always had all sorts of problems set in if i went over this...shin splints, knees/hip aches, etc, etc
Sprained ankle in the summer and used a new concept in recovery (as opposed to RICE) and it mentioned minimalist running as a way to strengthen weak feet over used to supportive shoes. Bought some five fingers (and other similar, zero drop, shoes) and never looked back. VERY sore calves after the first few runs but nothing mad (and sore muscles I'm ok with compared to sore joints).....I can now run twice as far with ease....in fact, when I end a run I end as I am home...I could carry on running all day! And this is at 16/17 stone on concrete....on 3mm of rubber! No shin splints, no aches, nothing. Landing on my mid/forefoot on the road, and using my (no) strong feet and calves to lower the heel is like running on the best Nike Airs in the world!
If I had to run 3-5 miles fast I'd go quicker in my Nikes.....but I'd suffer the next day, so pointless. For me, plodding "barefoot" is so much better for my fitness and general health (and for strengthening my feet/ankles)
The concept barefoot is a fad is nuts. Whats nuts is thinking you can put a little bit of air under your heel then drop 17 stone on it, at speed, hundreds of times....and all will be well! There is no other running animal that lands on its heel! Look at a dogs heel, its half way up its leg!
Tiggsy said:
The concept barefoot is a fad is nuts. Whats nuts is thinking you can put a little bit of air under your heel then drop 17 stone on it, at speed, hundreds of times....and all will be well! There is no other running animal that lands on its heel! Look at a dogs heel, its half way up its leg!
Quite right. We're made to run in bare feet and on the front of our feet. Our legs feet and associated muscles are designed to run without artificial cushioning. It can't be a fad to run the way our bodies were designed and have evolved. I converted to Vibrams around a year ago and has changed my running and health for the better.
I was having trouble with my hip and knee but I also had a very bad back problem. When I was recovery I started to read into barefoot running and decided to give it a go.
I still remember my first run like it was yesterday, everything was so easy and natural. I was running forefront (where as I was heel striking before). It was a good day. I have now reverted back to trainers with the smallest heel possible and continue to forefront run. The reason for moving back to trainers was for more protection. My Vibrams just caught a very large thorn which would have cause a lot of damage, the 'point' was just sticking into my foot. It scared me enough to get some more protection.
Tips would be
Take it easy. Your muscles will kill the next day, and the day after that, and that one etc.
The smoother the ground the better. Tarmac hurts, pavement hurts, small stones hurt. It all hurts but you do get use to it.
Get some socks to fit. This will help with any rubbing and gives a little more protection from the little stones.
Build up slowly. I ran a little too far once and I had to revert back to heel strike because my muscles were so tired. Heel-striking in Vibrams = ouch.
Watch you body. Take a run in your trainers and try and think about what your is doing and take note. Then swap over and see how your body changes to a much natural posture without even thinking. This is the posture of a runner. It won't last long as you'll start to tire but every now again think about what your body is doing and try and regain that posture you started off with.
Before having a go with the Vibrams I was very much a plodder, you could hear me coming around the corner. Now my action is a lot smoother, and a lot more gentle which is great for the joints.
Just make sure you have fun. Running is much easier when you are enjoying it.
I was having trouble with my hip and knee but I also had a very bad back problem. When I was recovery I started to read into barefoot running and decided to give it a go.
I still remember my first run like it was yesterday, everything was so easy and natural. I was running forefront (where as I was heel striking before). It was a good day. I have now reverted back to trainers with the smallest heel possible and continue to forefront run. The reason for moving back to trainers was for more protection. My Vibrams just caught a very large thorn which would have cause a lot of damage, the 'point' was just sticking into my foot. It scared me enough to get some more protection.
Tips would be
Take it easy. Your muscles will kill the next day, and the day after that, and that one etc.
The smoother the ground the better. Tarmac hurts, pavement hurts, small stones hurt. It all hurts but you do get use to it.
Get some socks to fit. This will help with any rubbing and gives a little more protection from the little stones.
Build up slowly. I ran a little too far once and I had to revert back to heel strike because my muscles were so tired. Heel-striking in Vibrams = ouch.
Watch you body. Take a run in your trainers and try and think about what your is doing and take note. Then swap over and see how your body changes to a much natural posture without even thinking. This is the posture of a runner. It won't last long as you'll start to tire but every now again think about what your body is doing and try and regain that posture you started off with.
Before having a go with the Vibrams I was very much a plodder, you could hear me coming around the corner. Now my action is a lot smoother, and a lot more gentle which is great for the joints.
Just make sure you have fun. Running is much easier when you are enjoying it.
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