If You’re Not Going Minimal Now, Then When?
The research is building stronger, economic times are calling for cutbacks, and you could use less stress in your life overall—So why not start implementing some minimalist/barefoot running starting today? The grass is turning green and soft, the weather is perfect for an afternoon run, and I think nearly everyone is itching to get outside after the winter. There never was a better time to revamp your running and go minimal.
Possible issues…
During the beginning stages of transitioning to barefoot running there are several things to be aware of. First you should read our transition article. Most people experience some soreness in the lower calf and sensitive feet the next day, even if they go only a mile. Keep in mind, the more minimal you go, the more sore you will get. Going truly barefoot over asphalt for a 6 mile run takes most people months of gradual progression.
How to…
I feel that the best happy medium is Zero’d shoes. These are usually modified shoes where the elevated heel has tactfully been cut out, leaving the heel and forefoot on the same elevated plane, or zero deviation from heel to forefoot. This seems to be the safest compromise between traditional shoes and the minimalist movement. Zero’d shoes are typically simple shoes—lightweight trainers or racing flats before modification and without the elevated heel the shoes allow for a surprisingly barefoot like running experience. Biomechanics seem to adjust quickly and naturally while mileage can be increased quickly. My compromise on this is due to my trail running here in the Rockies. With plenty of sharp rocks and rugged terrain, a light pair of zero drop trail shoes with a rock plate are a must!
Minimal Shoes…
These shoes are even closer to barefoot running because they tend to have basically no cushioning to them. Examples of these include the Vibram Five Fingers, Feelmax Osma’s, the recently released Terra Plana Evo’s, and the soon to be released Altera Adam & Eve. These tend to have a mere 3-4 mm outsole with no more than a sometimes optional sock liner for cushioning allowing the foot to move with barefoot like precision but with just enough protection. Transition to these takes longer but the benefits are nearly undeniable for a vast majority of runners. Biomechanics MUST be solid and it quickly makes you aware of errors in your form. Feet quickly become stronger and the list of benefits goes on and on.
Barefoot…
Talk about tough feet. Calloused and strong, true barefoot runners are a marvel to behold. Want perfect form? Tired of being injured? Given the proprioceptive response while running barefoot your feet become more sensitive to stimuli than a modern day radar system. Your feet make allowances and respond like you would never believe. This takes the longest to transition to but the benefits are well worth it. You’ll get similar results as with minimal shoes but multiplied. Transition properly and sensory perception goes up, biomechanics quickly become darn near perfect, feet become uber strong, and injury’s percentages drastically go down.
For most, it may be best to apply all three methods to get the best results for the variety of speeds and terrain that are encountered. Whatever your running style, start now by stripping back and minimizing your running. Run healthy, run happy, Run Natural.
