(OT) YLF runners - have you tried minimalist running shoes?

RunnerChick

Because I'm just getting back to running after an injury that I suffered earlier in the year, I am putting myself on the Couch to 5K running program, which means my run-walk ratios are heavily biased towards walking (8 minutes of running for 27 total minutes on my feet for the first week, for example), and it ramps up slowly.

I have been toying with the idea of experimenting with minimalist running shoes, and this seems like the perfect time, given how slowly I am ramping up. Plus, there are some reviews which make me think that this might be a smart move for my back too.

The Vibram five fingers feel too aggressively minimalist for me, but I am thinking of starting with he Merrell Pace Gloves:
http://www.amazon.com/Merrell-.....B00358TPNW).
I'll confess - the bright colors in which they are available is an added draw.

Have any of you tried running or walking in these? If so, what have your experiences been? What do you think of the whole minimalist running movement? I'd love to hear your thoughts!

13 years ago

General

27 replies

Latest reply was from Kim

Anonymous

I have done it in the past, but haven't gotten back to it after my son was born (still dealing with some knee issues caused by the pregnancy).

The main thing I found was to go very slow when increasing distance/speed...it takes time to build up the muscles you need to become the shock absorbers when switching to a midfoot or forefoot strike.

Like when doing Couch to 5K I would spend about three weeks on each week of the program and only move on when I felt 100%.

13 years ago

Anonymous

When I was at The Running Room a year and a half ago, they do not like them, too much pounding and not enough support. I have never worn them

13 years ago

julijuli

Active Member

I'll be interested to hear if there is more feedback on these. I have been considering shifting to minimalist running shoes after having knee issues during my last 2 half marathons. I have heard that these type of shoes are better for people with flat feet (of which i am one). The one thing I have heard is that you should start by wearing them around the house and then move to very very short runs (1/4 mile or so) at a time to get your muscles used to the new shoes.

I do like the colors on the Merrills - WAY nicer looking than "toe shoes"!

13 years ago

Suz

(website)

Veteran

I have a sort of compromise shoe...it is actually a walking shoe from Ecco. It has a bit more support than these Merrells but not like a typical running shoe. I am ready to move into something like this now, but have not yet tried it.

My runs are very short so I think it would work out okay for me. The only advice I've heard is to go slowly and build up. Don't try to do your full distance in them all at once.

My cross fit teacher was wearing a men's pair like this today; he likes them.

13 years ago

giddyup

Active Member

I rarely comment but will here. I think it all depends on your feet etc. I have been running for over 20 years and am 48. There is no way I could run with minimalist shoes. My feet have little padding, and they always tend to feel best with a little bit of elevation in the heel. I also cannot wear most flat shoes as they don't provide enough support.I buy running shoes with the most mid foot cushioning. That is what works for me. I also think I have fairly proper running form and don't have too many issues with injury. SOme people really love the minimalist shoes, some people thought they would love them only to get injuries. THey will change the way you run so I think proponents advise to ease into them very slowly to prevent injury.

13 years ago

Anonymous

Chiming in to say again and agree with giddyup, it will change how you run. You cannot do a heelstrike in minimalist shoes. You will need to change to a forefoot or midfoot strike, and take smaller faster steps instead of big heel crushing strides. There are many videos on youtube that demonstrate the technique (one is called the POSE method).

13 years ago

Janet

(website)

Veteran

Giddyup, I have similar feelings -- my feet are actually pretty thin and bony, so I like a little additional support and cushioning. I like the idea (and the look) of semi-minimal shoes, but I figure if it ain't broke, don't fix it.

I didn't start running until later in life, and maybe my lack of speed is a blessing in disguise -- I have pretty good running form, and I'm a gentle (not pounding) runner. I have been working on landing on the mid-foot rather than the heel, so I now have one pair of shoes that does not compensate for my pronation as much as my first pairs. However, for longer runs, I go with the shoes that have more support.

I know some people love their Five Fingers, but they still kind of freak me out. I can always hear someone coming up the trail behind me in them -- "flap flap flap flap!"

13 years ago

(website)

Veteran

Agree with Giddyup and I'm also with Janet. I didn't start running until I was 38. I also have high arches and very bony feet, so I like some padding. I do think shoes got carried away with being over engineered and think we need to keep our own feet responsive and not encased in a pillow of protection lol.
My injury had nothing to do with running, but a badly sprained ankle had me starting back up with run/walks a la C25K as well. Take it slow and good luck getting back up to speed

13 years ago

Tamara

Member

I wear men's New Balance 730s, which is a zero-drop, minimalist shoe. I run about 20 mpw. They definitely change the way you run to a more gliding style, but I've never felt better. My hips and knees used to hurt because of the pounding in my neutral Asics, but I haven't had a twinge in two years. Everyone's bodies are different, so maybe give it a try. My running friends range from full-on stability shoes to barefoot.

And bonus, the men's NB730s come in a grey and orange style that looks pretty cute with jeans.

13 years ago

(website)

Veteran

Tamara, I'm curious as to whether you think it is the shoe, or the change in your stride due to wearing the shoe, that made a difference for you? I'm so curious! I have been trying to make myself adopt more of a Chi technique running stride, even in my cushy Asics

13 years ago

Tamara

Member

Honestly, it may be just the stride itself. I ran barefoot for a week or two to try it out, and it corrected the pain, but I was so jittery about stepping on pebbles that I couldn't relax. DH still runs barefoot.

Then I ran in (I'm not kidding) my old Teva sandals with wool socks through the winter. It solved everything, except I kept catching the front on stuff. So I bought the NB730s on recommendation from a friend, and they've been great. And people don't stop me to ask why I'm running in sandals anymore. : )

That friend of mine does a lot of minimalist shoe reviews, so her blog might be helpful: http://www.stetthatrun.com.

ETA: When I've gone back to my old shoes, to experiment and see if the pain comes back, I can't seem to maintain the proper stride and it comes right back.

13 years ago

(website)

Veteran

Thanks for explaining Tamara!

13 years ago

Aziraphale

Veteran

I think the theory goes like this. Before running shoes existed, humans ran. A lot. Probably all day, to chase down game. We're built to withstand loping for long distances. But when running over uneven terrain in bare feet, with each stride a human has to land on the ball of her foot, or she'll end up with impact injuries. Essentially she runs on her toes. (Try it and you'll see; you probably automatically run on your toes because otherwise, it hurts).

Cushiony running shoes make it possible to run heel-toe without pain, but the high impact on the heel (that reverberates up the leg, hip and back) is still there and causes damage long-term. Or so the theory goes.

As far as the minimal support running shoes go, I personally have no interest in wearing them, but it doesn't really matter, because I've always run on the balls of my feet. (When I was twelve a track-and-field coach commented that I'm a natural long-distance runner because of this; it has also given me very cut calves). I find heel-toe running uncomfortable. But if you've been running heel-toe your whole life, running barefoot or in no-support shoes will probably re-train your style to in a hurry. So by all means give them a whirl. My gut says it wouldn't matter if you try those shoes above or the funny five-toe ones. They would probably both do the trick.

13 years ago

Tamara

Member

I think you're right that any kind of minimalist shoe kind of does the same thing for you, as long as it fits your feet. My toes won't work in the VFFs or I'd probably have a pair.

13 years ago

RunnerChick

Active Member

Thank you all for weighing in and providing such fabulous input! I'm sorry to have posted and run (ha ha!), but I needed to go into the big city for an errand.

I totally hear what you are all saying about going slow. Ceit, it's good to know how long you took with each week of the couch to 5K while wearing the shoes. That gives me a guideline.

Giddyup, Janet, Mo–I began running quite late in life too. I don't know if it's because of that, but I have pretty good running form and I am slow. Again, don't know if that's the reasons, but I'm not a heel striker and I think I land more on on the midfoot. My feet are not too arched, although they are somewhat on the bony side so I will have to keep that in mind.

Elisabeth and Tamara–thank you for explaining. This makes total sense.

I think I might give the Merrells a shot, but I'm not yet getting into the Vibram 5 fingers. They look a little funny, and I don't want to surprise fellow runners on the trail by flap–flap–flapping behind them! Also, I travel a fair amount for work– I average 1 trip every month and each trip is about 3 or 4 days. Having minimal shoes would make packing easy, and would help me get a workout when I'm on the road.

Thanks a lot for weighing in, ladies! This is such a great discussion.

13 years ago

RunnerChick

Active Member

p.s. Tamara, thanks for the link to the blog. It's very informative (and it looks like I just missed the giveaway!).

13 years ago

cjh

(website)

Veteran

Chiming in late and I don't have any real advice because I wear stability shoes. I started running when I turned 49 (and I am still that age 9 years later - it really worked!). I run about 3.5 - 5 miles three days a week.

The first year went fine and then I got plantar fasciitis mostly from heel striking and not enough arch support. So after a couple more years that finally healed, got a neuroma and it eventually went away, then had slight edema in my left foot for another couple years. All factors which scare me into sticking with the shoes that have worked for the past 5 years. Not minimalist.

But it might be worth a try. I would just be prepared to back off fast if there is any sign of injury (as opposed to adjustment soreness), even if means you may have spent money that you don't get the good out of.

Good luck. Let us know what you decide! And how the new shoes work out if you go that route.

13 years ago

Megan

Active Member

the merrels are VERY minimalist. There's very little padding at all. you can feel every bump in the concrete. I'd go with the Brooks Pure Connect or Pure Cadence first. You WILL get shin and ankle pain if you go straight into Merrels unless you work up very very slowly. Take it from someone who has just had a subluxated cuboid (partially dislocated bone in my foot) from minimalist shoes

You should go to the Running Room or other specialist running store and have your gait analysed and let them recommend shoes.

13 years ago

Janet

(website)

Veteran

Megan makes a really good point. The last time I went to my local running store (excellent knowledgable service there), I expressed an interest in going a little more minimalist, and they steered me toward a shoe that had only slightly less support that what I was used to. I like that their approach was gradual and cautious, and not just anxious to put me in the latest thing.

13 years ago

Jonesy

Veteran

I am very pro-minimalist, because after reading a lot about it, I am persuaded that all the extra padding, gel, etc. facilitates a running style that is hard on knees, etc. over time, related to the heel strike issue Elisabeth is referring to. I remember reading that as running shoes got more and more cushioned and souped up, the rate of injuries went up too, suggesting that they were causing more problems than they were worth. I don't run a lot so my opinion might not be worth that much (1-2 miles about every day), but I use the basic Saucony shoe (the one that's been around for 25 years or so). So it's not marketed as a minimalist shoe in the current sense, but it's a basic shoe with very few bells and whistles.

This may sound paranoid but I don't really trust people at running shoe stores. I was having recurring tendinitis a while back (initially got it from switching from treadmill to concrete too fast, I think) and went in for a gait analysis and they recommended orthotics for my high arches. I have always had a mid-foot strike. I ran with those for a while, but still had the tendinitis if I ran above a certain speed or over certain distances. This went on for about 4-5 years, no joke. Finally I went to a bodywork/energy specialist and she told me that orthotics are evil, essentially. Feet are beautifully designed to be strong, flexible, and adaptable, no matter if they are flat or have extreme arches like mine. If everything is working together as it should, then you should be able to run in a basic, flat-ish shoe (or barefoot, if conditions are safe and comfortable) regardless of whether or not your foot conforms to some narrow definition of the "perfect foot," just like humans have done for thousands of years.

Okay, I will get off of my soapbox now. Just my two cents :)!

13 years ago

Ansie

Member

An interseting discussion. Personally I think barefoot is the best, but then I have alwaya run barefoot. Minamalist shoes are probably good for a transition if one has always worn running shoes. I run about 10km each morning and have done a half marathon barefoot. I think it is all a matter of running style.

12 years ago

Sarah A

Veteran

I havent a chance to read all the comments but am another proponant of minimal shoes, barefoot running. If you actually start completely barefoot it is hard to over do it b/c your tender skin will limit your distances as you build up toughness you ligaments etc will stretch and adjust. Changing over for traditional to minimal has really helped the IT issues I was having previously (even though I have always been a ball of foot striker) by letting my arch collapse and do it's job versus over correcting the movement and thus forcing my knee to lateral. My advice is with Jonesy ... feet are designed to be strong! But it take long time to get them back to their natrural state so go super slow, barefoot in daily casual life is a great way to phase in. I have three pairs of running shoes is varioous amount of minimalism (Brooks Green Silence, NB minimus, and Vibrum 5 fingers) that I rotate around depending on how my feet feel and the proposed distance terrain for my run and I love it!

12 years ago

Echo

Veteran

I completely agree with what others have said about barefoot or minimalist shoes changing your stride. A barefoot runner doesn't land on the heel and rock forward like a padded shoe runner tends to do. If you do not change your gait so that you take smaller strides and land on the mid to forefoot, you will get injured. One cannot simply go from a standard running shoe to a minimalist or barefoot, changing nothing else, and not get hurt. Many, many people jumped on the minimalist shoe trend, ran the same way they would have run in highly padded shoes and ended up with stress fractures and impact injuries. So just make sure that you know how to run in less supportive shoes/barefoot or go slowly so that your body can adapt without injury.

12 years ago

Janet

(website)

Veteran

Sorry, I will never go barefoot running unless the zombies attack in the middle of the night and I don't have time to put my shoes on!

Maybe because I'm from Baltimore and I've seen too many, uh, things on the sidewalks and streets. Plus, my feet are actually one of my more attractive features and I'd like to keep them that way. And I'm overdue for a tetanus shot.

But you all who can do it, go on with your bad selves! I was running in Central Park in NYC and a guy passed me running barefoot, and my mind reeled and my germophobia kicked into high gear.

12 years ago

donnat

Veteran

This is a very interesting conversation. I have been running for 10 years,
And have always had one injury or another, knees. IT issues, now feet. I have always had the "most" runner I can get. Maybe it's time to try a more basic approach.

12 years ago

Janet

(website)

Veteran

Donna, I have only been running a short while (2 years), but since switching to a forefoot strike rather than a heel strike, I no longer have hip or knee pain. I still use a relatively supportive shoe. A physical therapist was very helpful for me. Have you had anyone help you evaluate your stride?

(I always wonder in these conversations if I should include the caveat that I am so. Not. Fast. I hover in the 11-min-mile vicinity for runs longer than 3-4 miles. I sometimes wonder if that may actually be good for me.)

12 years ago

Kim

Veteran

I think it completely depends on the type of injury you are dealing with and if you are willing to literally start again (even 8 minutes of running will be too much to start, probably.) I would not even go 2 km the first time out.

I have the Merrell Pace Gloves and they feel great but are terrible for my particular feet. I thought I had Plantars Faciiitis, (which I've had in my other foot before) but it turns out that my heel joint (crucial to a good mid foot landing) is locked and never expected to act normally again along with my mid foot joint. Make my foot act like it's landing on cement with every step so I need additional cushion since my foot does not offer any at all anymore. (Darn sprained ankles when I was a kid!) I got fitted with orthotics and am expected to be pain free in 6-8 weeks. First time in 8 months!

Although I like the Running Room I also found that some of the staff did not know what they were talking about. I am a known supinator with the high arches and worn outside edges of the shoes to prove it. I need neutral shoes and both my physical therapists and pedorthist have told me that. (I knew it anyway). At the Running Room here they tried to put me in motion control shoes, which would essentially force my feet into an even more supinated position. I would be an accident looking for a place to happen like that!

That being said I think you can run minimalist and be successful, just be very careful with the start and enjoy the cute shoes! LOL

12 years ago

Category