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IF IT SEEMS LIKE there are a lot more dudes chugging down the trail or sidewalk in those foot-glove thingies these days, well, it's because there are. Ever since the 2009 publication of Christopher McDougall's bestselling barefoot-running manifesto, Born to Run, which profiles the sandal-wearing runners of Mexico's Tarahumara tribe, the long-simmering barefoot (and nearly barefoot) running movement has exploded. This past year, Vibram sold $50 million worth of its barefootlike FiveFingers "shoes," a five-fold increase from 2009, and this spring nearly every major running-shoe company has a barefoot-inspired line coming to market. While these models account for just a sliver of the $2.4 billion running-shoe market, some retailers estimate that minimalist models could make up a quarter of all performance running shoes sold next year, and the once-groundbreaking notion that less shoe is better is driving the change.
"Without a question, it's the biggest revolution we've ever experienced," says Curt Munson, owner of Michigan-based Playmakers, one of the country's top running retailers. "The whole running industry is evolving." This is a good thing. New research suggests that by helping you mimic the way a barefoot runner strides—that is, gently landing on your forefoot or midfoot—minimally padded shoes can make you faster and more efficient, improve your form, and theoretically reduce injuries. But there's one big caveat: a sudden switch from thickly to barely padded shoes is a terrible idea. What's gone missing in the rush to run like our ancestors is the fact that our modern lifestyles have left our feet pampered and ill-prepared to go bounding down the trail in sandal-like shoes. Any transition has to be gradual, careful, and calculated.
One reason you can't change your shoes and your stride overnight is that we've become a nation of heel strikers. The thickly cushioned shoes that helped usher in the running boom of the 1980s still dominate the market, accounting for the vast majority of all shoes sold. While they're really comfortable and make jogging less painful for new and heavier runners, their built-up heel pads and steep ramp angles (the interior slope from the heel down to the toe) all but force you to land on your heel, an unnatural motion that increases the shock waves going up the leg (by as much as 50 percent, according to one study, compared with runners who don't land on their heels).
"Shoes with higher heels encourage heel striking because your brain thinks it's OK to land that way," says Dr. Mark Cucuzzella, founder of Shepherdstown, West Virginia's Two Rivers Treads, the country's first store dedicated to minimalist running shoes. But it's not OK. Between 37 and 60 percent of all runners suffer overuse injuries every year, a rate similar to that of the late 1980s, despite 20 years of advancements in shoe technology.
Don't chuck your traditional training shoes out the window, though. There's still no hard evidence that minimalist shoes—and the more natural stride they promote—will lower your risk of injury. And abruptly switching to featherweights, or even just models that are lower to the ground and less padded, will only increase the odds of injury. "If you transition too quickly, you'll probably get hurt," says biomechanist Iain Hunter, an associate professor of exercise science at Brigham Young University. Even so, if you're like most runners, there's a good chance you're wearing more shoe than you need—and easing into a more sparsely padded one will almost certainly help improve your form and make you a faster, more efficient runner.
Comments
Your article covered (sketchily) some aspects of running in minimalist shoes and associated running form. You could have made more reference to articles on Chi running, and to the ranges of minimalist shoes being marketed: Newton running shoes for transition and support of mid-foot running, and companies producing zero drop shoes such a Altra, plus Terra Plana, Merrell and New Balance to mention a few. I'm 67 years of age and still enjoy running, having always been a mid-foot strider.
Flag ThisWhen I first found out about Crocs I bought a pair and never looked back. I was hiking all over Catalina Island in them. No blisters, no pain, and a whole lotta gain (up hillsides). This may blow a lot of peoples minds but I find that shoes, i.e. running shoes, walking shoes, are way overrated and over priced. It's true some terrain does require ankle protection but for the most part a simple covering to protect your feet from rocks and cactus works for me.
Flag ThisI have a pair of KSO Treks I love them.I have not done any substantial mileage in them yet but have worn them on may international trips through plenty of international airports. What is the difference between the KSO Trek & the Bilika? (ksaveth@yahoo.com)
Flag ThisI use the Zephyr BioHarness to log my impacts as i run ( the device has acceleromteres in it ) its great to tell me how my form changes from shoe to shoe and when i get fatigued during a long run and revert to heel banging, shin hurting bad habits. The Device also measures my heart rate and breathing rate. Breathing rate is cool as the built in test allows me to measure VO2max and Anaerobic threshold ... for real. theres papers published on it from universities.
Flag ThisMiles makes a good a runner not shoes. Come on people for your body to get the most of running you have to TEACH yourself. I personally don't think you need a shanzy pair of 5-fingers to "reset your form." You gotta focus on the fact that I might be heel striking or I might want to drop my arms. And Brian not to bust your chops dude but try running 10 without even a watch, its lot less stressful when you're not worrying if you're cadence is off.
Flag ThisI think that this article is meant to be summary of what you'd need. You can write a book on all the different forms, techniques, and variety of shoes. Also, as for more information, it would be great to know what is out there for groups and racing. While running by itself is cool, I know for me, it leads to racing... I found the http://www.thenakedfoot5k.com/ . It looks like there are 7 races throughout the country in 2011. Interesting....
Flag ThisI made a switch half way through last year while trail running with a group in Nepal. I used to love buying new shoes and then going bounding along on my heals, enjoying the fresh sponginess like Neil Armstrong must have on the moon. Then I met Roger who used run trails in beat up old road running shoes link below. Slowly I tried to copy his style. Basically lean my nipples forward half an inch and try running on the mid foot, before leaning back a little to my normal running style, thus strengthening the calf muscles and atrophied feet! Now I am a mid foot runner. No new shoes necessary, just recycled old shoes who's soles are out of gas and can happily run 50 miles in the mountains in them without a problem. Picture of the shoes: http://www.facebook.com/photo.php?fbid=208528222497923&set=pu.167200059964073&type=1&theater
Flag ThisI see this as a fad and will slow down a good bit over the next few years. I have tried the fivefinger. was not impressed and have tried New Balance Mt10 and MT 20. All great ideas but for long distance trail running the feet can not take the abuse plus you get a sharp stone or anything that will poke your foot, trust me it will make for a few day recover with soreness. Yes Yes, I know all will say it takes time to adjust and work into it. I did all that and I do love the whole bare foot movement but when I want to go on 16 or 18 mile trail run, trust me the cushion is needed, so Im able to walk the rest of the day. Become a mid foot runner and have fun.
Flag ThisI see this as a fad and will slow down a good bit over the next few years. I have tried the fivefinger. was not impressed and have tried New Balance Mt10 and MT 20. All great ideas but for long distance trail running the feet can not take the abuse plus you get a sharp stone or anything that will poke your foot, trust me it will make for a few day recover with soreness. Yes Yes, I know all will say it takes time to adjust and work into it. I did all that and I do love the whole bare foot movement but when I want to go on 16 or 18 mile trail run, trust me the cushion is needed, so Im able to walk the rest of the day. Become a mid foot runner and have fun.
Flag Thisthese soes are awesome. I love the barefoot sensation. I am not really a runner. I just use them for my everyday life. At first my feet did get tired. But after a while I got used to it. They're really fun to wear. Plus they don't change the shape of my feet. You see after wearing shoes for a long time have you noticed that your big toe and pinky to are at an angle, similiar to the shape of your shoe. But with fivefinger since each toe fits in each pocket your toes will never get all messed up and bent.
Flag Thisthese soes are awesome. I love the barefoot sensation. I am not really a runner. I just use them for my everyday life. At first my feet did get tired. But after a while I got used to it. They're really fun to wear. Plus they don't change the shape of my feet. You see after wearing shoes for a long time have you noticed that your big toe and pinky to are at an angle, similiar to the shape of your shoe. But with fivefinger since each toe fits in each pocket your toes will never get all messed up and bent.
Flag ThisHey Fuss, Good point about mileage. However, mileage with bad form will only promote more bad form. I fixed my form with minimalist shoes, and now can get more mileage in than I could when I was a heel-striker with conventional running shoes. Just some food for thought.
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