[underdog_19]

underdog_19 on August 25, 2009 at 8:45 am #16115

I just finished the book “Born to Run” (great read BTW). There’s a quite a bit about nutrition, anthropology, running, and running science.

In the book there is a chapter focused on the footwear that this tribe in Mexico (Tarrahumarra) wears when they run. It’s pretty much a tire tread with some leather lacing made into a sandal. In this chapter the author goes on about how the foot was “designed” and how this tribe doesn’t get hurt in part due to their footwear. Lannana at Stanford is also cited, explaining that they do a lot of running barefoot and that his athletes are better for it. This ended up being one of the reasons Nike researched and created the Free.

The author then goes into how before Bowerman created the first “modern” running shoes (the Cortez), there were very little injuries in terms of plantar facisitis, Achilles injuries, etc. The extra cushioning, support, heel, etc, created an “unnatural” stride that caused more injuries. I could cite more, but I think you get the idea.

I’ve read several articles about minimalist shoes and the reasoning and results behind them. A lot of it makes sense and gets me wondering why more people haven’t jumped on to this theory. I know that Lannana does it, as does the coach at Kansas State; I even incorporate a little into my team’s training in terms of barefoot exercises. Every now and then I’ll do a running on the infield barefoot and I immediately feel faster and run better.

If minimalist shoes like the Free and Vibram 5 Fingers are the way “to get back to our beginnings,” why don’t we see more people using these shoes? Is there something to the modern running shoe that still allows us to perform better? Is it something in between? Are we too afraid to try something “new” and make changes?

This theory has perplexed me…I’d love to hear more of what you guys think about this.

EDIT: I should add, most of this refers to distance running, but I don’t see how it can’t apply to sprinting also. Most speed work is done in spikes anyways, which is a pretty minimalist shoe.

[Patrick_Bateman]

Patrick_Bateman on August 25, 2009 at 9:44 am #88348

cause if you step on broken glass or heroine needles youre screwed

[davan]

davan on August 25, 2009 at 10:03 am #88350

I like minimalist shoes, but you can run into a lot of problems if you go from wearing thick shoes your entire life to doing a lot of barefoot work. I am really not sure if you can go from wearing hulky shoes for years (ie most kids) to SPRINTING (ie doing 30s, 60s, etc.) barefoot. It sounds like a recipe for disaster. I also don’t find the Frees to be all that minimalist, though I never have used anything with lower heel raises than the 5.0 (ie never used the 3.0s).

[underdog_19]

underdog_19 on August 25, 2009 at 11:15 am #88353

I should have also noted, I don’t believe there’s any way you can jump from a pair of Asics Cumulus’ to a pair of Nike Free 3.0. It needs to be a gradual shift. Couple barefoot/Free runs a week over short miles and slowly build up your muscles. If you jumped right into it, you’d probably destroy everything from your hip down.

[Matt Norquist]

Matt Norquist on August 25, 2009 at 11:35 am #88355

I’m all for minimalist shoes.

I switched to doing most training in the Free’s and Pre’s (for longer runs) about 1 year ago when a friend of mine (and multiple Olympic Medalist) told me about how they helped him.

I hadn’t run in years, due to recurring stress fractures (while wearing Air Maxes, Shox, etc) and then switched to Free’s and dramatically improved my foot strength in very short order.

I think that one can switch to them with very little transition period. Plus they are fantastic for lifting in as well.

— Should note, however, that I’ve had recurring heel bruise problems doing plyos in these guys. But – have sorted this with heel cups.

[underdog_19]

underdog_19 on August 25, 2009 at 11:58 am #88357

Which version of the Free are you using? 7.0? 5.0? 3.0?

How far are the runs you’re doing in them?

I think this is a very interesting topic and really can’t see a whole of reasons why you’d use modern shoes other than for more protection from what’s on the ground.

[premium]

premium on August 25, 2009 at 1:15 pm #88365

about two years ago i was doing whole practices barefoot mostly on the grass. I made the transition by doing drills barefoot then once i could do all my drill barefoot i did a few reps till i was doing the whole practice. This year i wore shoes after i came back from the offseason i got hurt during the year (calf among other things) and when i tried to go back to barefoot when the weather warmed up it didnt feel as comfortable. I would definitely suggest it for part of your workout on a soft track or grass if there is good weather.

[Craig Pickering]

Craig Pickering on August 25, 2009 at 9:18 pm #88373

I have been doing all my drills bearfoot for the last three years, and have had no problems since then on foot / calf muscle injuries. I started doing the drills bear foot in order to stop getting these injuries, which I would constantly get, so I guess it has worked. The first 3-4 weeks werent fun though, my feet would constantly ache in the evening from DOMs. I guess that goes to show how little we use our deep foot muscles in todays world!

I would recommend bear footed drills indoors / on grass!

[RunnerMan]

RunnerMan on August 25, 2009 at 9:43 pm #88374

BAREfoot

not…

[RunnerMan]

RunnerMan on August 25, 2009 at 9:50 pm #88376

But seriously, does flat footedness affect whether a runner should ude lighter or heavier structured shoes? Can flat feet be effectively ‘corrected’ by training the feet and lower legs to function more naturally with barefoot/minimalist footwear training?

[Matt Norquist]

Matt Norquist on August 25, 2009 at 10:32 pm #88375

Which version of the Free are you using? 7.0? 5.0? 3.0?

How far are the runs you’re doing in them?

I think this is a very interesting topic and really can’t see a whole of reasons why you’d use modern shoes other than for more protection from what’s on the ground.

I’m using the 5.0’s – but am thinking about replacing them with the 3.0, and then using the Trainer 1’s – which are a little more supportive – for weight room work. Other problem with Free’s is that they wear out pretty quickly.

[Carson Boddicker]

Carson Boddicker on August 26, 2009 at 2:37 am #88386

It’s certainly an interesting idea and something that I’ve seen to provide a lot of value. I’ve done nothing but “minimalist training” for my entire time spent as a runner, though it began as more of an accident (the lightest shoes are the best running shoes, right?). Having trained the majority of my days in racing flats, flat casual shoes, and barefoot, when I transitioned over to “regular shoes” at the goading of a coach it felt awful and entirely unnatural.

I tend to agree that going from clunkers to sprinting barefoot is not the best route (as the body is going to change its patterns to a shorter stride and slower running), but I certainly would use barefoot warmups and extensive tempo days.

As far as progressing from trainers to barefoot, the logical decision seems to be slowly stepping down, but Chris McDougall has claimed that to be false logic. Instead, he advocates going straight to barefoot then building up as a “retraining” so to speak. However, he also spent some time talking about how we were initially built for endurance and not faster distances, so his emphasis is not necessarily on performance but rather longevity and the joy of being out on the trail.

Best,

[underdog_19]

underdog_19 on August 26, 2009 at 4:28 am #88395

But seriously, does flat footedness affect whether a runner should ude lighter or heavier structured shoes? Can flat feet be effectively ‘corrected’ by training the feet and lower legs to function more naturally with barefoot/minimalist footwear training?

I think any time where you can strengthen your feet, it’s a good time to do it.

McDougall made a great point. An engineer would never put a pillar in the middle of an arch to support it, it would just come crumbling down. Why do the same with the arches in our feet?

[Craig Pickering]

Craig Pickering on August 27, 2009 at 9:34 pm #88462

BAREfoot

not…

Always been terrible at spelling, sorry!

[JeremyRichmond]

JeremyRichmond on August 27, 2009 at 10:40 pm #88463

[quote author="Hamish Sergel" date="1251217236"]But seriously, does flat footedness affect whether a runner should ude lighter or heavier structured shoes? Can flat feet be effectively ‘corrected’ by training the feet and lower legs to function more naturally with barefoot/minimalist footwear training?

I think any time where you can strengthen your feet, it’s a good time to do it.

McDougall made a great point. An engineer would never put a pillar in the middle of an arch to support it, it would just come crumbling down. Why do the same with the arches in our feet?[/quote]
For all of those that are obsessed with correlating standing long jumps/vertical jumps and sprint performance; I saw a study years ago that showed a dramatic improvement in standing long jump from strengthening the intrinsic muscles of the foot. (Don’t ask me for the study as I leant it to a friend years ago and he made off scott-free)

[Rune Brix]

Rune Brix on August 28, 2009 at 1:39 am #88470

I read this yesterday in

Designings Resistance Programs, third edition
Fleck and Kraemer

Significant increases in vertical jump and shot put ability occurede in college-age individualts after training only the toe and fingeres flexors over a 12 week-period (kokkonen et al.1998)

[jamie d]

jamie d on April 11, 2012 at 12:55 am #116004

This is a very intersting topic.

Minimalist shoes are becoming all the rage.

Surely the transition from the modern runner to minamilst shoes needs to be carefully progressed. For many runners those years of running/training in the modern runner can cause mobility issues, leading to compensatory movement patterns.

To then throw on a pair of minamilist shoes and try and replicate the previous training regime will potentially result in a myriad of problems.

Im all for introducing the minimlaist shoe because of the many benefits(have been using vibrams since they were introduced to the market 3 or 4 years ago)as long as its managed sensibly. Unfortunately most, when they are only being sold half the facts, wont be patient. There is a message that minamilist shoes should be introduced slowly but in the people i see the message isnt getting through.

We will see the results in a few years time i guess