Preparation and patience are key to avoiding injury.
Minimalist running has been all the rage for a while now as research continues to emerge about its potential benefits. Furthermore, proponents of the “less is more” footwear philosophy have become more vocal about their success stories.
So what exactly constitutes minimalist running? In short, it involves wearing a running shoe that doesn’t impede upon the body’s natural biomechanics. Traditional running shoes, on the other hand, are well-cushioned, may have denser midsole materials and built-in support devices to prevent excess motion at the ankle, and usually have a high heel to toe ratio — meaning the heel is elevated (10-12 mm is common) above the toe. Recent literature indicates that these safeguards and inherent support can actually weaken the foot over time — nor have they been shown to reduce instances of injury.
Minimalist running on the other hand, promotes the natural motion of the foot. Over time, the foot gets stronger so that it can essentially support itself and act as a natural shock absorber by striking on the midfoot or forefoot. Theoretically, stronger foot muscles and lower impact rates will reduce the chance of injury.
This article will explain how to safely transition to running in minimalist shoes. In order to stay healthy, which is the number one goal, it is imperative that you properly prepare the muscles in your feet, improve your proprioception, and develop a solid foundation of strength and flexibility before transitioning to a minimalist shoe.
Building the Foundation
The first step in successfully transitioning to a minimalist running shoe is building a foundation of strength and balance in your feet, lower legs and hips. Think of this phase as pouring the foundation for your home. The stronger and larger you can build your foundation, the more resilient and sturdy your house will ultimately be. If your foundation is weak or has cracks, you’re in for a difficult and expensive remodel down the road. So, take the time now to ensure you have the proper foundation before you begin your transition.
If you’ve been accustomed to wearing traditional running shoes with lots of support, cushioning and a higher heel-toe drop, this process of reeducation and strengthening can take 8 to 10 weeks. Be patient. It will pay off in the long term.
Step 1: Developing flexibility
When transitioning to a more minimal shoe, it is critical that you have proper mobility and range of motion in both the ankle and the big toe, which can be weakened due to the “rocker effect” elicited by traditional running shoes. Without this flexibility in the ankle and big toe, your foot will roll excessively to the inside (overpronation) or the outside (underpronation, or supination), often causing a myriad of injury issues.
Begin with basic calf stretches. Next, move to dynamic stretches such as knee pointers, single leg pointers, and toe pointers.
Step 2: Strengthening your support muscles
Step 3: Learning how to land
Progressing Your Mileage
It should go without saying that you need to cautiously progress the amount of running you do when switching to minimalist running shoes. Begin with some short 20 to 30-second accelerations in your minimalist shoes after an easy run in traditional trainers. Once you’re comfortable in your new kicks, progress to 3 to 5 minutes of minimalist running every other day and slowly add 3-5 minutes each week, focusing on landing softly with an efficient midfoot strike.
Most importantly, listen to your body and be patient. I can’t stress this enough. Changing movement patterns takes time. If you feel a part of your lower leg or foot become excessively sore, back off from your minimalist shoes for a day or two, or take an extra day of rest. If you progress slowly and remain patient throughout the transition process, you’ll be running without worry in minimalist shoes before you know it.
Read more at http://running.competitor.com/2013/01/training/safely-transitioning-to-a...
Original Article written by Jeff Gaudette.