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| Jon running, photo by Shiggy Ichinomiya. |
Minimalist running is, as the fashion glossies might say, all the rage right now, blossoming into a $1.7 billion industry in the past few years. So what is it? It involves wearing a running shoe that doesn't restrict on the body's natural biomechanics. Traditional, well-cushioned running shoes have built-in ankle support and an elevated heel, while minimalist shoes provide close to no cushioning and just enough material between your foot and the ground to prevent cuts and the spread of disease. The idea is that while you train in minimalist shoes, your feet will get stronger, you'll return to a more natural gait, and you'll be less prone to running injuries. Minimalist runners believe that the human foot will function at its best without synthetic and restrictive shoes.
So why all the fuss? There are two sides to every story, and many podiatrists, coaches, athletes and shoe industry heads believe the benefits of minimalist running are unfounded and the resulting industry has created nothing more than, at times, a potentially dangerous fad.
"Choosing to run on non-yielding surfaces without the protection afforded by proper running shoes can be harmful to the foot and ankle and cause more problems downstream from compensation patterns" explains Dr. Robert A. Kornfeld, Founder of the Institute for Integrative Podiatric Medicine, in a piece for The Huffington Post. "...The human foot was designed long before the paving of roads."
But for some trail runners and athletes like Ironman triathlete Jonatahn Hippensteel, the benefits of minimalist running outweigh the potential risks, especially when the American Academy of Physical Medicine and Rehabilitation estimates that nearly 70 percent of runners develop injuries.
"Pose running is all about really going back to how we're meant to run as humans," explains Hippensteel, "But it takes practic. You have to make a transition to less support, and it's important to base the decision on your body. The ideal distance runner is 5 feet, 7 inches and 135 pounds; when you're that light, running 80 to 100 mile weeks is fine. I'm 6 feet, 3 inches and 200 pounds, so logging that many miles takes a toll on my body, especially if I have bad technique."
Many minimalist and even barefoot runners stress the idea that their improved experience with running comes more from form than footwear, and changing a motor pattern learned as children can be difficult. Hippensteel suggests you first remove the insoles from your sneakers, and slowly transition to less and less padding until the head-to-toe drop decreases significantly and the feel of the ground becomes more natural.
"I'm loving it," says Hippensteel, who trained for this first Ironman with traditional running shoes but now combines minimalist running with Crossfit training (Crossfit emphasizes the use of functional movement). "It feels more natural and I can tell I'm getting stronger. I'm not breaking down as much during my runs."
The decision to try minimalist running is deeply personal and you should base it on your injury history in conjunction with your training goals. Here's a quick breakdown of how to get started:
1. Find the right shoe for you. I'll be testing out options from Teva, Vibram and Skora right here in the coming weeks.
2. Develop your flexibility, focusing on calves, hips and the IT band.
3. Work on building strength through the lower legs and hips.
4. Learn proper form (more tips here).
5. Start slow by walking short distances on a treadmill or maintained trail, and gradually increase your distance and speed.
6. Try running on a grass field with socks, which allows you to run in the purest form—barefoot—without cutting or bruising your feet on rocks and branches.
What are your favorite minimalist running shoes? Tell me in the comments below about your experience!
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