Minimal running shoes – Are they right for you?

What is a minimal running shoe and how are they different from other shoes? The average running shoe has good arch support and a thick padded heel to protect against the impact of your foot striking the ground. A minimal running shoe is any lightweights shoe with less arch support and less cushioning. Minimal shoes usually have close to the same amount of padding in the forefoot as in the heel.  Here are a few examples:

Vibram Five Finger:

Nike Free:

Adidas AdiZero:

Saucony Grid Type A4

Terra Plana Evo:

Are minimal running shoes better then regular running shoes?

Author of Born to Run, Christopher McDougall, says, “The real danger to our feet is overprotecting them.” We wonder why our feel ache and the main reason is because our feet are very weak compared to the rest of out body. A thick cushioned shoe is designed to absorb a heavy heel strike and transition that force to the front of the foot for a strong push off. We rely on our shoes to do all of the work and don’t allow our foot to get stronger.

Heel strike vs. forefoot/midfoot strike

The average person runs with a heal strike and the main reason they do so is because running shoe companies tell them that this is the correct way they should run. A heavy heel strike acts almost like a brake and slows down your momentum. This requires you to use your large leg muscles to overcome that braking force by pushing off the ground. A forefoot or midfoot strike allows you to absorb the impact more softly and with good running form does not slow down momentum.

This is a graph from a study done by Dr. Leiberman, professor of human evolutionary biology at Harvard University, comparing forefoot strike force and heel strike force. As you can see from this graph a heel strike applies a quick spike of force through your body (this large force can cause injury to knees, ankles and hips). 

Is a minimal running shoe right for me?

It all depends on your running style. If you’re a heavy heel striker or an overweight person with inefficient running form then minimal running shoes are probly not right for you. Running with a forefoot or a midfoot strike is essential to running with minimal shoes. You should run with an erect posture, head forward and chin slightly down (looking about 10-20 yards ahead of you) and leaning slightly forward. You should land quietly/softly with your foot under your hips, allow your foot to lever off the ground and then lift your knees instead of pushing off the ground (if you lean slightly forward all you need is a knee lift and gravity will pull you forward). If your willing to try a new run style for more efficient running then minimal shoes might be right for you.

Quick Tips for switching to minimal running shoes:

1. Work on your form – Erect posture, lean slightly forward, land soft with your feet under your hip and lift your knees.

2. Start slow – DO NOT go out for a long run with your new running form and new minimal shoes. Start slow and only do short distances to start out with.

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Best Burger Ever

This is not your typical burger but let me assure you it will not disappoint. Whats the catch? no meat, thats right your read that correctly :) This is one of my favorite recipes and a staple in my diet.

Black Bean Veggie Burger

Now before you get intimidated by the ingrediant list remember this about any recipe, you dont have follow it to the T. If you dont want to buy cumin then dont, if you want to use chipotle sauce instead of hot sauce then that is just fine. Try out any basic recipe first then add additional spices if desired.

Serves 4 (one with great leftovers)

• 1 (16 ounce) can black beans, drained and rinsed
• 1/2 green bell pepper, cut into 2 inch pieces
• 1/2 onion, cut into wedges
• 3 cloves garlic, peeled
• 1 egg
• 1 tablespoon chili powder
• 1 tablespoon cumin
• 1 teaspoon Thai chili sauce or hot sauce
• 1/2 cup bread crumbs

Directions

1. If grilling, preheat an outdoor grill for high heat, and lightly oil a sheet of aluminum foil. If baking, preheat oven to 375 degrees F (190 degrees C), and lightly oil a baking sheet.
2. In a medium bowl, mash black beans with a fork until thick and pasty.
3. In a food processor, finely chop bell pepper, onion, and garlic. Then stir into mashed beans.
4. In a small bowl, stir together egg, chili powder, cumin, and chili sauce.
5. Stir the egg mixture into the mashed beans. Mix in bread crumbs until the mixture is sticky and holds together. Divide mixture into four patties.
6. If grilling, place patties on foil, and grill about 8 minutes on each side. If baking, place patties on baking sheet, and bake about 10 minutes on each side.

Service this with a whole wheat bun or roll from your local grocery stores bakery, a tomato slice and whatever comdiments your desire.

What about a side dish?
Cut a potato into wedges, coat in olive oil, sprinkle a little bit of salt and pepper and maybe some chili powder, bake in the over at the same time your burgers are baking and enjoy.

This recipe takes 15 minutes to prepare and 20 minutes to cook, so thats only 35 minutes. Get the burger ready, pop it in the oven, watch your favorite t.v. show and BAM you have yourself an amazing burger.

Original Recipe
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