minimalist shoes
I've had a pair of Nike Frees for a number of years now. Ran with them a few times, then went back to my regular supportive motion controlling shoes. I had major foot problems for a few years and was fitted with orthotics. Running on a treadmill shows I pronate and my arch collapses. I'm not sure that the orthos didn't cause some other problems. Now I'm running in Nike Pegasus with no orthotics. Geting to the point, with a 40 minute run Wed. I thought I'd try the Frees again. Wow, felt light and fast, good turnover... Ran them yesterday for an hour on dirt paths, felt great. Then put on my regular shoes and it felt like running on a BOSU ball or something. Feet feel just fine today. Maybe there is something to this! So I'm now wondering about working into a minimalist shoe. I won't do it before IMAZ, but maybe a run focus afterwards. So looking for thoughts/opinions/experience etc. Especially for long runs, like half to full marathon. I'm kindof afraid of really going for it and getting injured. Can my feet take the lack of cusioning and lack of support? Is this something you work into and adapt to? thanks!
Comments
FWIW, I'm 6'1" and about 200lbs.
http://www.sportsscientists.com/2011/06/barefoot-running-shoes-and-born-to-run.html
Before I swapped out shoes I worked hard on my cadence, moving from 87 or so to 90-93. The faster turn puts my foot under me when I run so before I was a heel striker and always wore out shoes on the back outer edges. Now my wear pattern is much flatter, wearing shoes evenly along the outsole.
I've been running in the Saucony Kinvera (sp??) without a problem for all distances including an IM since July or so.
First, I ran in the Beasts without the orthotics for 14 weeks of the OS. It took some time before I started to feel comfortable (I think it was a month or so).
Now I am using a lighter shoe (still without the orthotics) and doing quite well.
I hope to gratuate to a really lightweight shoe for an OLY and Sprint in January — I am not sure whether I will go rwally light for HIM or IM but will take it as it comes.
BTW, one of the WSMs suggested it could take a few years to properly adapt. so I am in no hurry.
FWIW, I am at an all time high Vdot (well, since 1994 at least) and I am sure one of the contributers is the lighter shoe and no orthotics.
Cheers
Peter
'ran' in motion controls for most years that I've been doing tri's. moved into Nike Free Run about 1.5 years ago, smooth & ez transition. lighter and lowered my heel which helped with some nagging calf stuff.
Read Born To Run. Went barefoot. For about 6 weeks. Hurt toe. cussed.
Went back to Nike Free Run (same pair) heading into this season. Picked up a pair of New Balance Minimus about 3 weeks before my first race (oly) of the year. Did my version of easing into the minimus. Warmups and cooldowns and shorter runs. Then, LIKE AN IDIOT, decided to my oly tri 6.2 in them, having never run more than 20 min in them. Run was horrible. Heavy legs, turnover felt like it was there but the pace was way off. little pissed but knew my role in it.
Decided to stick with it for a half IM 14 weeks later. Then, the switch just turned on! It was about 4 weeks after that oly, just grinding out the EN workouts with the goal paces. Only thought process was - hold the pace. And it got easier, and I got faster (for me)! Hit that HIM and my run was very close to the goal, the plan, the desired pace, despite it being a very hilly course (bike and run), and only using mile marker splits. Only reason I didn't nail goal pace is cuz I sabotaged it with my bike.
I'm happy I've switched. I will continue to use them in the off season, even with trail runs.
So, just stick with it. You may be one who sees immediate improvement. Or you may be like me where it takes a while. I recommend being patient with the time and miles and really easing into it. Like Peter said. Myself included, it may take 'more than a couple of weeks' to get efficient with a new type of running. May take much longer. But, I'm gonna stick it out for a few years and see if my running gets better (meaning faster splits AND fewer injuries).
Good Luck
good advice here already. i re-enforce/add the following:
-definitely need to run high cadence, distance style, to run long distance in minimalist shoe. for most normal people that looks more like chrissie wellington style and not mirinda carfrae style.
-i always recommend walking around in as zero support shoe you can find, in your everday life. helps anatomy get re-accustomed to what it was designed to do.
-can take couple of years for sure.
-if you have had foot or lower limb/hip/back surgery or are on the heavier side, then 'miminalist' shoe will be less minimalist than the kind i or others use.
-yes, we were designed to run minimalist, but we were not designed to run on concrete. so, if you run mainly on concrete (vs. trail or track), then 'minimalist' will also be less minimal than what you can use on trail or track.
-focus on core and overall flexibility to make the transition to minimalist shoe more smooth and less problematic.
-don't listen to music while running!!!!! ----ok, just kidding, that's my bias.
good luck.
gh
VFFs for 10 miles or less (for now)
Just took wifey to REI to pick up some Sorel Fur Rain Boot thingy's and I found myself eyeing some VFF trail shoes (or socks, or whatever they are) for the fall and winter. Glad I got outta there. Didn't buy them, but it was close.