Minimalistic Running Shoes - The Big Debate

The theories into minimalist shoes and barefoot running are everywhere, and everyone has an opinion. It works for some people and it doesn’t for others. But there are a few interesting things to think about relating to changing footwear and going for the more fashionable and up to date craze.

In the western society, we all have been wearing shoes since we could walk. Our feet have adapted to this, and removing this protection could potentially be detrimental. If you have been a heel toe runner for your whole running life, then buying a pair of minimalist trainers forces you to run on the balls of your feet. Now, running on the balls of your feet is supposed to be quicker which has been backed up with some research, but how does the body cope with changing from having a huge support and padding at the heel of a trainer to having no protection and running on the ball of the foot? The answer is, you can get away with it, some peoples bodies (especially if you are younger) can cope with the change, at the same time there are many people who can’t. The pressure is increased on the foot, so stress fractures can occur, the Achilles tendon has to absorb more force which it isn’t used to doing as well as altering the biomechanics all the way up the leg. It may be quicker, but if your injured it doesn’t matter how much quicker it is because you can’t race to find out.

This is not to say I am against minimalist shoes, it is just the fact that you need to change your technique to be able to cope with the change in footwear. Changing from a heel toe to ball of the foot running takes time.    

Comments

[Ben]

I built up slowly with some Nike Free Run +2. After a few weeks, I got some pain down my left leg. It continued for a few weeks and I swapped back to my LunarGlides, turned out I needed more support. Still think it's worth people trying.

[Sam]

Rather downbeat tone to this post imho, and starting off by saying there's a few things to think about before "going for the more fashionable and up to date craze" suggests that the author thinks most people are switching to be trendy which is insulting.

In the western society we may have been wearing shoes since we could walk, however we all haven't necessarily been wearing super supported/padded technical running shoes since we could run. At least my memories of legging it around the streets/park as a kid didn't involve wearing the latest running trainers.

The author continues to use scare tactics in this post by using words like getting away with it, increased pressure on your foot, stress fractures, altering your biomechanics etc.

What I'd appreciate from articles such as these, is for the author to be a bit more balanced (a token few lines at the end of this post doesn't equate to that I'm afraid).

Having always had gait analysis at local running shops, and subsequently bought the 'correct' cushioned running trainer, I developed a problem with an ankle tendon. I was out of action for months and an NHS referral to a specialist physio introduced me to the chap who in turn introduced me to another way of running.

Identifying that a heel strike style combined with a super pair of cushioned running shoes was actually doing my body more harm than good, I started again. From scratch. Slowly.

Weeks of exercises to take care of my injury and importantly to 'switch' certain muscle groups on, that would subsequently aid my new barefoot or minimal shoe running style had me on the road to recovery.

Running in shoes with a minimal sole (to increase that level of feedback detail when your feet land on the ground) at distances of 0.5km to begin with, and building up slowly, my body got stronger in the areas needed and I am now back to easily running 6-7 miles around Ashton Court/Leigh Woods in minimal plimsole like shoes (search Feiyue on Amazon for those interested).

I've learnt that form is everything, and there is no particular need to spend upwards of £80 on running shoes.

Whilst I fully understand that not everyone is interested in switching to a minimal style, it's important to say that if you are it can be done - do not be put off by scare stories of stress fractures, altering your biomechanics...

I found a huge improvement thanks to the physio introducing me to the benefits of minimal footwear and the problems my cushioned trainers had created, and I feel better than ever when running.

Whilst the original post and my response may not differ wildly in terms of overall opinion (i.e. the author does end with the statement 'you need to change your technique to be able to cope with the change in footwear'), they do differ in terms of tone. For a guest post from someone as professionally sounding as 'Running School Bristol' I'd expect a bit less negativity and a bit more balance.

[Mike]

I've had a fair amount of analysis and diagnosis over the years and always sem to get a different view. So now I've kinda given up, and like running in thinner soles. Not only does it feel more like I'm keeping it real, but I like the idea of depriving the marketeers of satisfaction.

[Chris]

Apologies if my post felt down beat, but as has been described, exactly what I was saying with regards to changing your technique and building up slowly. I have seen so many runners get injured and spend time out due to changing their footwear, not just talking about minimalistic shoes either.

Minimalistic shoes are a fantastic new addition to the running world and has potential to improve running hugely. Sorry my first post didn't get that across. Just take care in changing.

[Mike]

How are "minimalistic" shoes new?

[Geoff]

I've just seen this post and had the same reaction as Sam. I'd just like to add that the advocates of minimal shoes do not generally make their case in terms of being quicker, as the blog suggests, but on the grounds of injury prevention.

It's certainly not obvious that forefoot running places greater stress on feet and legs than heel landing. And, so the argument runs, by encouraging shorter strides and a foot strike under the body, gravity does much of the propulsive work that would otherwise have to be done by the feet and legs.

You certainly need to manage the transition from heavily padded to minimal shoes. It is all about technique and there are many drills that can help us unlearn established habits and re-educate our instinctive running style.

I was excited to see the blog’s headline and disappointed to see it only identifies a debate, rather than entering the debate. So come on Running School Bristol, what can you teach us about running technique? What is the evidence on forefoot vs heel landing? Is there merit in Pose, Chi and other techniques?

[Mike W]

Bit late to this, but here's my two pennies worth.

I've been increasingly aware of barefoot/minimilist running over the last year, and over Christmas read "Born to Run". I recommend it highly to anyone interested in the subject, and also just as a good read.

After years of being sold running shoes that assume you're going to heel strike, everything about barefoot running/minimalist running suddenly seems to to make sense to me. I always enjoyed running in cross country spikes which force you to land on the fore foot and running barefoot on a beach any chance I got. I'm really just starting to experiment with barefoot/minimalist running, but it feels great and looking forward to doing more and more. Although I have to admit to getting carried away and not stopping till my feet were blistering earlier this week, but it's a minor injury and I'll learn from it.

If you're enjoying running in your running shoes and keeping injury free then great, but if you think it might be fun to run barefoot (doesn't everyone?) then I say give it a go, carefully at first.

And yes I'd be interested to hear anyone's thoughts on Pose, Chi techniques, etc..

Also I find this quite funny
http://www.youtube.com/watch?v=theHXQP9Bo0

[Mike]

I'm with you Mike. Good video too.

[John]

You may also like this Video that arose from a Barefoot Article in Nature
http://www.youtube.com/watch?v=7jrnj-7YKZE&feature=youtu.be

[Mike]

But also read this: http://bit.ly/yDbe38