With this passage of time, combined with my own experience, plus what I've seen in others, my own thinking around minimalist running has evolved to what is perhaps a more real world perspective. Here is some of what I come to realise and understand myself.
Minimalist running is a description covering everything from barefoot and sandals to light-weight training shoes. Rather than consider it in such absolute terms, minimalist running in the real world means a range of things, starting with just being aware of what you're putting on your feet and the effect it is having on your legs, body and running posture/form. Simply opening your mind to the range of footwear options, and importantly, what is most suitable for you, is the start of the journey to minimalist running.
Remember that running shoes are simply a tool to help with running, and are not a solution unto themselves. When you run they are part of you so you need to consider them in the full picture of your running and that they may influence your running form. In my opinion, shoes that "change the way you run" are getting into dangerous injury risk territory. Remember, they are a tool and should not control or dictate you and/or the way you run.
Further, minimalist running should be measured in relative terms compared to what you're currently wearing. So any shoe that is "less" of a shoe than you currently wear is a minimalist shoe for you. The very big thing here is the adaptability of your legs and body to a (relatively) minimalist shoe, in particular you calves and achilles. For all the benefits that minimalism offers (some of which I'll get to below), the main fault is in how you make the switch to implement it, not to mention the reasons why you might choose to. This is where my own experience is very relevant.
Being open minded to what (relatively) minimalist shoes offered, I got a pair. They were fairly conservative, but importantly, went from about a 10-12mm heel-toe drop to about 4-8mm drop, which I went on to use for my daily running. It took a few weeks, even months, but I started to notice some stiff and sore spots in my calves and heels, which might have been due to many things, but in switching back to my comfy 10-12mm drop shoes the issues (eventually) went away. I feel it was the repeated stress that a slightly lower heel-toe drop shoe put on my calves, achilles and plantar fasciitis that my old legs couldn't adapt to. Or more specifically, it was something I wasn't prepared to go back to basics and take the time to adapt to…which would have taken months and months. It was a powerful and pertinent lesson.
In looking more at why you might want to switch to minimalist running, you need to be very careful and very honest with yourself. Being sucked in by shoe company marketing is not a good reason to switch, neither is being trendy and keeping up with "the Joneses". Also, if your running is not 'broken', then don't try to fix it with minimalist shoes. Period.
There are, however, times when considering changing shoes to a more minimalist style can make sense, but it needs to be considered as part of a big picture solution, not just as a band-aid type patch. Such a change requires some dedication, commitment and patience since there a number of things you need to consider, things like:
- Your readiness to take a step back before taking a step forwards,
- The fitness and durability of your running infrastructure (aka body) to cope with the change,
- Any injury issue you might have, and the impact of that on running let alone a change like minimalist shoes,
- Your running form, independent of shoes (remember, they are just a tool, not a solution).
Changing to minimalist shoes can be a viable - and possibly even a suitable - option for people who do need to change something to try overcoming a prolonged issue, usually injury related. So as mentioned, it would be part of an overall review and solution, and gradual transition while being careful not to let your running enthusiasm get ahead of what your body can cope with…cumulative stress and strain can creep up on you, and is common in transitioning to minimalist running.
For runners wanting to change to a minimalist approach and who are not injured, many of the same principles apply…basically, hasten slowly. What I think is a better strategy is to insert small portions of minimalist running within an existing program. For reasons mentioned above, I'm not a fan of making a wholesale change to minimalism without reason (and certainly not 'barefoot' running), but small amounts (measured in minutes per week) can be helpful in a range of ways. Having said that, using different shoes for different sessions is part of being a runner, so in just doing this you’ll be switching between degrees of minimalist running.
The benefits of minimalist running, for those who make a successful transition, vary. As eluded to earlier, the journey to minimalism and what you learn along the way can be as valuable as the destination, so you'll be a more educated runner in a wider aspect of running. You'll also have a new range of shoes to purchase from, especially as more companies come up with a good range of offerings - there's already some nice shoes around. Depending on your reason for changing, your running may improve if only because you might be not be injured (as much!). But your mechanics and efficiency might have also improved - this can be a side-effect of changing to minimalist running. In doing so, the function of your lower legs will also improve. The switch is minimalist shoes on its own will not necessarily improve your running (except for the benefit of lighter shoes).
Minimalist running does have a place, but it's not a black-and-white scenario that some might have you believe. There are degrees of minimalist running, and a range of reasons why you might want to make a change…which needs careful consideration. But above all, the important thing about minimalist running - if you are going to make a change - is how you go about it. Be measured and considered and careful, and make the change for reasons that are aligned with your long-term running continuity.
No comments:
Post a Comment