Should You Run in Minimalist Shoes?

This is a guest post by Aaron O’Connor, who runs, writes, and is an amateur fitness trainer in Washington state.

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Lately, running shoeless has been all the rage amongst runners. New foot coverings have been developed that are little more than that: simple encasements that cover the foot but that do not provide any support as you run. Whether you are just setting up an indoor routine after perusing treadmill reviews or running outdoors, many people believe that these minimalist shoes are beneficial in preventing the stress- and impact-related injuries that can be caused by regular running shoes.

After running in shoes like these myself for more than half a year, I’ve learned a bit about their pros and cons. In short, the major advantage is that they encourage you to practice good form and strengthen foot and leg muscles that tend to get left out by running in regular shoes. On the other hand, their reduced or nonexistent support can lead to injury if you’re too used to or transition too quickly from regular running shoes.

The truth of the matter is that humans are not perfect. Many people do not run with an ideal stride. Physical predisposition or bad habits lead us to run with slight quirks and unbalances, and especially if you are running multiple miles every day, this can cause severe injuries over time. Regular running shoes are relatively heavily padded, especially in the heel, with the idea of cushioning the footfall (especially in heel-strike runners) and stabilizing the foot by supporting the arch.

This is why older runners are sometimes told to refrain from wearing minimalist footwear. As the body ages, it becomes more and more prone to repetitive stress injuries. In fact, the injuries that are most common among older runners, such as hip and knee pain, are often caused by imperfections in running stride. As such, it is thought that the thicker build of regular running shoes is preferable for its padding and support.

However, this is not the best solution for everyone. In fact, regular running shoes have their own drawbacks. Because of their heavy padding and the running habits they encourage, they can lead to injury as well. The key to running safely in any shoes is to ensure that your form is correct. If you tend to land on the balls or the middle of your feet when you run, then your body may be less affected by stress injuries as your feet hit the ground, no matter how thin the protective coverings on your feet. Because of their thickly padded heels, regular running shoes allow you to run with a heel strike without feeling the discomfort that would cause without the padding. Even so, that padding doesn’t actually eliminate the force of impact in the heel strike, which puts a great deal of stress on the knees especially. With good form, it’s possible to run with a heel strike and avoid injury, but now some biomechanics researchers and proponents of minimalist running believe that the heel strike enabled by heavily padded shoes is responsible for the high instance of injuries among runners since the advent of Nike in the 1970s.

On the other hand, running with minimalist footwear precludes the heel strike (try running barefoot and heel-striking for a few strides on asphalt or even softer turf and see how that feels). Running with a fore- or mid-foot strike builds foot strength, and helps you develop key muscles in your shins and calves, reducing the likelihood of injuries such as shin splints that can arise when these areas are inadequately exercised, as tends to be the case with regular shoes.

The key remains good form, and inasmuch as minimalist shoes necessitate exactly that, they can help runners of any age develop and maintain good running habits and avoid injuries common among many runners. Because the bodies of all runners degenerate over time, older runners stand to benefit a great deal from adopting the careful, technique-focused approach of minimalist running.

However, this approach is definitely not without its own hazards. A major one (that I’ve experienced myself) is related to the issue of foot strength. Specifically, running with a forefoot strike puts a lot of mechanical stress on the foot (because of dorsiflexion, the bending upward of the foot), which can lead to micro-fractures in the bones above the toes. This is responsible for the common complaint of ‘top-of-foot pain’ among minimalist runners. This injury usually isn’t serious, and can be avoided by running with a mid-foot strike and shorter stride length more of the time. The problem is that it takes time for feet to develop the strength needed to run stably and without this sort of injury, and most people who haven’t run before or are used to running in regular shoes won’t have this strength to begin with.

This gets to the heart of the matter for anybody considering minimalist shoes for running. The transition must be made carefully, especially for older runners, to avoid injury and develop the strength and form that’ll allow you to continue to avoid injury. You can try switching to minimalist shoes in a moderate manner to make the transition as smooth as possible. For instance, you could choose to run in your minimalist footwear one or two times a week, using your regular running shoes for your other workouts. This allows you to begin to exercise a greater range of your leg muscles while reducing risk of a stress injury in any one area. You can also begin to practice a mid-foot strike in your regular shoes during this transition time.

Every runner is different, and the only way to know whether or not minimalist running is beneficial for you is to give it a try. However, you must be aware of the signs that your body gives you. Remember that if you run with good form, it shouldn’t hurt. If you start to experience unusual pains or soreness after running with minimalist footwear for a few weeks, then stop. If you’re transitioning from running in regular shoes, this pain means your body is used to the extra support or different running habits, and you’re pushing it too much.

Ultimately it is important to remember minimalist footwear is not something everyone can take up instantly. Some people's bodies need the correction that is offered by traditional running shoes, and this is especially true for many older runners accustomed to regular shoes. Indeed, if you’ve been running a long time in regular shoes without any injury issues, you’re doing fine and should run on. However, older runners should not completely dismiss minimalist running, especially if you’ve struggled with stress-related injuries in the past. If you’re willing to work on your foot strike and running form to reduce repetitive stress injuries, then you will likely benefit from the usage of minimalist shoes, no matter what your age. Furthermore, transitioning runners can use minimalist shoes with moderation to ease into the different technique and test the waters. As long as you approach minimalist running in a safe and mindful manner, you will be able to learn (or re-learn) how to run without experiencing injury.

Running Clothes

Running is a relatively inexpensive hobby. Unless you pay for a gym membership, you can run, jog, or walk almost for free. The green fees for two 18-hole games of golf cost as much as a pair of running shoes, and the shoes will probably last for 3-6 months, compared to two afternoons for the green-fee. There are lots of fashionable clothes on the market, and you can spend as much as you want. Or, you can do as I do and wear grubbies with no concern for fashions or color combinations. But be careful. If you wear the wrong type of clothes, you'll increase your risk of injury, heat exhaustion or heat stroke in the summer, and hypothermia or frostbite in the winter. Let's look at the details.

 

Running Shoes

Shoes are the most important item in your running wardrobe, because your shoes protect you from the high stress of running. Shoes also help to control the movement of your feet, thus helping prevent injuries. However, if you wear the wrong shoes for your feet, you'll likely have a higher probability of injury. This is because the shoes may control your feet in such a way that you have a higher likelihood of injury. For more information about running shoes, click here.

 

Stockings

Stockings are made from two types of material: cotton or polyester. Cotton stockings have the advantage of being less expensive and of absorbing moisture. They have the disadvantage that in cold weather, the moisture in the stockings can freeze, causing the stocking to be stiff and to increase the likelihood that your foot might suffer frostbite. Another disadvantage of cotton stockings is that if cotton stockings absorb a lot of moisture, they might "wad" up and be uncomfortable to wear and be more likely to cause sore spots or blisters. Polyester socks have the disadvantage of being more expensive, but they have the important advantage of not absorbing moisture; instead, they "wick" or remove moisture from the shoe so it can more easily evaporate. Since the socks don't absorb moisture, the moisture moves along the strands of fabric to the shoe and from there to the air via evaporation.

 
A few days ago, I had to run through a tunnel that took my running path under a major city street. There was about 2 inches of water in the tunnel that had collected after two rain storms. The water was about 2-3 inches deep. Rather than detour around the water, which would have added about 1/4 mile to my run and would have involved waiting for a long semaphore light, I just walked through the water, a distance of about 50 feet. After emerging from the tunnel, my feet and stockings were soaked. I stamped my feet a few times to jar excess water from my shoes, and then I continued my run. When I got home and took my shoes and socks off, I could tell they were still wet. However, I had no problems with my shoes or socks during the remainder of the run, because my socks were polyester. Had been wearing cotton socks, there would have been a good likelihood that my socks would have wadded up and been uncomfortable to wear.

 

T-Shirts & Singlets

T-shirts are made from the same two types of fabrics as stockings, and they have the same advantages and disadvantages as the corresponding stockings. I've worn cotton T-shirts during most of my running, but I recently switched to poly T-shirts, known as technical T-shirts, thanks to a suggestion from a friend. The first time I wore a technical T-shirt, I was pleasantly surprised to discover that the shirt didn't cling to my body, even though I was covered with sweat. The shirt hung loosely on my body and allowed a breeze to blow between my skin and the shirt. Now, the only time I wear cotton T-shirts is in the winter when I do little sweating, and these shirts are heavy, long sleeved shirts that provide warmth.

Singlets, sleeveless shirts, are popular during races because they are light weight and leave the arms free for movement (pumping) during the race.

 

Shorts & Long Pants

Running shorts are usually made of nylon or a similar fabric, and they may have a small pocket for money or a car key. I have a couple of these shorts. I also use a nylon swimming suit that has a regular pocket in the rear.

Long pants come in two "flavors": traditional pants and tights. The traditional running pant is made from nylon or a similar material and fits loosely over the person's legs. The pant legs may have zippers to facilitate the removal of the pants while the person is wearing running shoes. These pants have the advantage of being relatively inexpensive, but they have the disadvantage of "flapping" in the wind, thus reducing the aerodynamic efficiency of the runner. Tights cover the lower body and legs, and many runners wear them during cold weather. Because they fit tightly over the body, they have little effect on aerodynamic efficiency.

 

Wind Breakers

During cold weather, runners wear layers of clothing rather than a single heavy jacket. The layers allow the runner to remove or add layers to control the warmth provided by the clothing. As long as these layers are kept dry, they will provide warmth. However, if the layers become wet, the moisture will conduct heat to the outside, and that heat will be lost. In addition, the layers usually don't inhibit wind from removing heat from the person's body. Thus, one more layer is needed to protect the other layers from rain or snow and to prevent the wind from removing heat. This last layer is known as a "wind breaker". Traditionally, wind breakers have been thin shells of nylon, but newer fabrics might also be used. I still use nylon, and I'm not familiar with newer materials that might be used. I periodically spray my wind breaker with a silicone spray to keep the fabric "water resistant".

Running Shoes

Getting the correct type of shoes is critical to running without injury. However, unless you're a podiatrist it's hard to know what shoes to buy. Choose wisely, because wrong shoes are one of the most common causes of running injuries.

Cost

Be prepared to pay close to $100 (or more) for your shoes. You'll probably be running 400 or 500 miles per pair of shoes, and your body will take a lot of pounding. Each step subjects your body to a shock of 2-3 times your body weight. Your shoes are your main protection against that pounding. Running is a relatively low-cost sport, and your shoes are probably your biggest expense.

How to Buy Shoes

Dr. Weisenfeld in The Runners' Repair Manual (available at Amazon) has a chapter on "How to Buy Shoes" Let's take a look at what he says:

Personally, I believe you shouldn't have to have an engineering degree to buy a pair of running shoes. Beginning runners and experienced runners sometimes get very worried about whether they'll pick out the right shoes....But you can learn, in about fifteen minutes, how to buy the right shoes for you. -- The Runners' Repair Manual, copyright 1980, chapter 3, pp. 19-20

Here are a few points made by Weisenfeld. Read his chapter for more information.

• Look at the heels of your present shoes. If they are worn more on one side than on the other, you need shoes that will give you correction.

• You want about 1/2 inch of space between the ends of your toes and the inside edge of your shoes (toe box)

• You want the width to be snug but not tight

• Buy your shoes in the afternoon or evening because your feet swell during the day.

• Put the shoes on a flat surface and look at the rear of them. The counters (the rear part that wraps around your heel) should sit square and straight on the shoe.

• Get good cushioning and flexibility at the ball of the foot and in the heel

• Get good arch support in the shoes
  

• Overweight runners, and runners with arthritis or knee damage, may need extra cushioning from liners.

• Runners with Achilles tendinitis need extra lift in the back of the shoe.

• For shin splints, be sure the shoes are flexible and have good heel lift ability.

• For corns on top of your toe, or black toe nails, get more room in the toe box.
  

Because of the ways a runner's foot moves when it hits the ground, shoe manufacturers make three types of shoes to counteract that movement. During running, most runners land on the outer side of their heel and then their body weight shifts towards the center of the shoe. Many runners have the correct amount of shifting of body weight, and those runners have a neutral gate. Some runners suffer from pronation, where the weight shifts too much and your shoes have excessive wear on the inner side of the heel/sole. Other runners suffer from supination, where the weight doesn't shift enough and you get excessive wear on the outer side of the heel/sole.
 

Here are articles about buying shoes.

• http://www.coolrunning.com/engine/2/2_1/184.shtml

Runner's World magazine has a yearly "shoe issue" that gives recommendations for shoes.

Shop for Specials

When you buy your first pair of shoes, go to a reputable running store so you will get the correct type of shoes for your feet. These stores usually have clerks who are trained in properly fitting shoes. The clerks usually watch you walk so they can observe the movement of your feet (some stores take videos of you walking). After you have selected a a brand and model of a shoe, walk around the store for 10 minutes to be sure the shoe feels comfortable and doesn't allow your feet to slip inside the shoe. Ask about the return policy of the store. When you go shopping, wear the same stockings you will use during your runs, and shop in the afternoon, if possible, because your feet swell during the day.

When you buy your second pair of shoes, try and get the same brand and model of the shoes you've been wearing (assuming they have worked fine for you). By doing this, you will have an assurance that the new shoes will work for you since the shoes you are replacing have done so. And, you can now shop for specials, locally as well as on the Internet, because you know the exact brand, model, and size that you should use.

Your Shoes are Collapsing

As we run, our bodies are subjected to heavy shock and pounding. A number of years ago, I had surgery and couldn't run for about six weeks. I had been running an hour during my lunch period, so I used that hour to walk. After my recovery period, I resumed my running. On the first day that I ran, I had knee pains. The pains weren't serious and didn't lead to injury, but they helped me realize that running really does pound our bodies!

Running shoes are built to cushion our bodies from that shock and pounding. However, after many miles of use, shoes lose their cushioning and should be replaced. Following is a statement I gleaned from a running newsletter that gives a suggestion about reducing the collapse of the material in the soles of our shoes.

A runner who runs daily should alternate a minimum of two pairs of shoes. Why? Because each time you run, some air cells in the midsole collapse. If you look at the midsole material under a microscope, you'll see material similar to a sponge, with round air cells throughout it. As you run, some of these cells will collapse or flatten out. If you allow the material to recover, by alternating your shoes, many cells will return to a round shape filled with air. If you run daily with the same shoes, these air cells will flatten and remain flat permanently--hence, you experience midsole breakdown, especially if you are a heavier runner. -- George Lecours, Striding Along, February/March 1996, A Publication of the Gate City Striders, Nashua, NH

Shoe-collapse is probably the main reason why runners only get 400-500 miles on a pair of shoes, although newer designs are incorporating new materials that have less collapse.

Sun Glasses

This is a guest post by  Michael Spanjol who is a Product Tester with ADS Sports Eyewear. His activities include golf and mountain biking.

Buying sunglasses for long day-time runs can be one of the most important and healthy investments you can make. Adults and children need protection from UV rays to prevent an array of health issues that arise from even short term ocular exposure to the sun. This issue is not fashion. The issue is function.

 

Health

Runners come in all ages, and we must consider the health benefits for everyone. Children and blue eyed adults are at the most risk for damage from UV rays. Children are more at risk because their eyes are more transparent at their young age and let a higher percentage of light through. Blue eyes are more transparent than dark eyes and are at more risk for this same reason. By reducing the amount of UV exposure you and your child receives you will also reduce their risk of developing conditions that can lead to blurred vision or even blindness. The most common conditions are:

1. Skin Cancer - 10% of skin cancers are found on the eyelid 
2. Cataracts - Clouded Vision. Eventual Blindness. 
3. Photokeratitis - Sunburn of the Eye. Temporary, but painful. 
4. Macular Degeneration - Damage to your finite number of light sensors. 
5. Pterygium - Negatively affecting abnormal growth on your eyeball.

So what can you do to curb these diseases? Wear sunglasses that offer 100% UV protection through the lenses while providing peripheral coverage that keeps sun rays from bouncing off of the inside of your lenses and into your eye.

 

Lens Materials

There are only two lens materials approved for use as sports lenses: Polycarbonate and Trivex. If you are purchasing glasses for active wear you need unbreakable lenses or you will be putting your eyes at great risk for injury.

Polycarbonate - Virtually Unbreakable. Available as a Tinted, Transitions, Clear, or Polarized lens.
Trivex - 3 times stronger than Polycarbonate. Also better optics than Polycarbonate.
SR-91 - Polarized Trivex. Also slightly better optics than standard Trivex.
CR-39 - Breakable plastic. Usually used as an insert behind Poly or Trivex lenses.

 

Lens Colors

Color	Light Condition	Description
Copper	Medium to Very Bright	Provides the most contrast and ability to recognize changes in road surfaces or textures. Also improves depth perception.
Grey	Medium to Very Bright	Maintains true color. More soothing to eyes because it seems darker. Ideal for people with sensitive eyes.
Yellow	Low Light	A light gathering color that tames the glare of oncoming headlights and makes the world look brighter.
Light Rose/Light Copper	Low Light or Dark	Provides contrast at night.

 

Polarization

Your current sunglasses may block 100% of UV rays but without polarization you will still experience glare that hinders and strains your eyes.

More Sun = More Glare = More Eye Strain, regardless of UV protection.

Doctors often prescribe temporary polarized lenses to patients who have had cataract surgery or Lasik to reduce light sensitivity from glare. Polarization also provides a better view of the world around you.

 

Prescriptions

Something exciting that has happened in the world of prescriptions for sport sunglasses is the development of Free-Form Digital lenses. The problem used to be that when you put a traditional style prescription into wrap or sport sunglasses, the prescription would become distorted once the lenses began to ‘wrap’ around your face. This created peripheral distortion known as the ‘fishbowl’ effect.

New Free-Form Digital Prescriptions calculate a prescription at every single point on the back of the lens, not just the focal center, effectively eliminating the ‘fishbowl effect’. These new prescription lenses can be made in any color, with or without polarization, and with or without transitions.

 

Final Thoughts

Clearly there is an abundance of information available for when the time comes to purchasing the right pair of running sunglasses. Your personal style or face shape will help decide which frame works best for you but when it comes to lenses you should be well informed on what you are buying. Sunglasses can save years for your eyes just like sun block lotion can save years for your skin.