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.
theAverageTriathlete@yahoo.com
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