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Minimalist trail running shoes8/15/2023 The goal is to wear minimalist shoes as a tool to help you develop a more economical stride and prevent injuries by increasing your lower leg and foot strength.Īs you transition to a more minimalist shoe, remember these basic rules: So remember that it’s a long-term process!Īnd it’s always a great idea to rotate through a variety of shoes:Īnd let me repeat: the goal should not be to run in less and less shoe until you’re barefoot. Your body will need time to adapt to the new stress of more minimalist running shoes. How to Transition to Minimalist Running Shoes Just acknowledge that your pace is a little slower and don’t try to push your effort beyond what you know you’re capable of.Īlways err on the side of caution and run a little too slow if you’re unsure how fast to run. That’s totally normal – your muscles are working harder to absorb shock (instead of your shoes doing all the work)l so you’re using more energy to run the same pace. You might notice that it’s harder to run at your usual pace in minimalist running shoes. But as a general rule, runners who “run more” (it’s all relative) have better running economy and efficiency. This doesn’t mean I’m telling you to run more while in minimalist shoes. So work on running more days per week and increasing your mileage safely. By running frequently, your body will learn how to adopt the most efficient stride for you. One of the best ways to improve your running form is to simply run a lot. Look straight ahead (not at your feet) and focus on being relaxed.If you’re a slight heelstriker, that’s okay if your shoe has a little more cushion (even some elite runners are heel strikers) Your foot should land in a neutral, flat position on your midfoot.Your arms should be bent at about 90 degrees and swing from the shoulder in a straight line, not crossing the mid-line of your torso.Lean forward slightly from the ankles (not the waist).Land with your foot directly underneath your body.Increase your cadence to about 170-180 steps per minute.But there are a set of best practices that you should try to follow: There’s not a perfect way to run or a single form that beats all others. With a lower heel and less cushioning, it’s easier to run with better running form (one of the reasons why it’s so beneficial to train occasionally in very light shoes). You’re going to run a little differently in a much more minimalist shoe. If you want to run in “less shoe,” read on! How to Run in Less Shoe Minimalist shoes are on the VFF side of the spectrum – lighter, closer to the ground, more flexible, and less cushioned versions of more traditional running shoes. You don’t get any closer to being completely barefoot than with a pair of FiveFingers. The next level up is likely Vibram Fivefingers, a 4.4 ounce “shoe” with only a thin rubber sole and separate pockets for each toe. The opposite side of the minimalism spectrum is running barefoot. On the far side of the minimalism spectrum you’ll have the infamous Brooks Beast – a 14 ounce motion-control shoe featuring a “Progressive Diagonal Rollbar” and a full-length “Bio MoGo midsole.” (WTF are those?) It promises a lot of technology, cushioning, and support for runners with low arches or flat feet and who over-pronate. Minimal cushioning, allowing you to run closer to the ground.Low heel-toe drop (the difference in height between the heel and forefoot area).Wider toebox to allow your toes to splay.Lightweight – typically less than 9 ounces.Each shoe will have a combination of these: Not every shoe considered “minimalist” will be the same – in fact, there’s a huge variety of shoes on the market so it’s important to realize that there’s a spectrum of minimalism. Minimalist shoes have several characteristics. So What Exactly is a Minimalist Running Shoe? Just like you wouldn’t do a hill workout every day, you shouldn’t train in minimalist shoes every day. Just like your long run helps build your endurance, a pair of minimalist shoes (like Merrell running shoes) can promote better running form and foot strength. It’s one component of a good training program that works a specific area of your fitness. Instead, minimalist running should be used as a tool – just like a long run or hill workout. We simply do not have the lower leg strength that’s built up over years to support running in very minimalist trainers for every workout. The majority of us have to wear dress shoes or other more bulky shoes throughout the day. They can help you develop lower leg and foot strength and reinforce a more efficient running stride, but they don’t provide enough support to be used on a daily basis. I think running exclusively in minimalist shoes isn’t ideal. You can’t go anywhere without seeing runners in Vibram FiveFingers. Minimalist running shoes – or “barefoot” shoes – are all the rage right now.
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