Coach Tip - Minimalist Shoe Craze

From Coach Jenny Hadfield:

Shoes are like cars. They are a convenience and provide comfort, style (in most cases), and efficient travel from point A to B without having to think about every single step or worry about the elements along the way.

And like cars, there are a variety of shoes that run along a continuum from the least amount of protection (shoes that look like gloves for your feet) to the most protection (heavy stability shoe).

The more minimal the shoe, the more the foot, ankle, and lower leg actively supports and stabilizes your body in motion. The bulkier the shoe, the more the shoe does the work for us. It's very much like driving a stick shift car versus an automatic. Neither are bad, both are driving, and both have unique benefits.

Newsflash: We are born into the world barefoot. From there we learn to crawl, then walk barefoot, and then we go through the awkward transition to walking in shoes. Eventually that leads to running in shoes and wearing high heels and other fun foot accessories. 

If you start with the premise that we were all made to move from one place to the next shoe-free, you'll begin to see how shoes come into our lives for the benefits mentioned above. Although it may look and feel weird to run in less underfoot, it is a very natural skill.

But, does that mean every runner should switch to minimalist shoes? It depends.

It depends what type of shoes your body is used to running in now—the more support, typically the longer the transition time to running with less. Be cautious. If you switch from a supportive shoe to a minimalist shoe and keep running like nothing has changed, you're likely to get hurt. Taking it slowly in the minimalist world means starting with just seconds of running at a time, and spending months, if not years, transitioning. The benefits are incredible, but it isn't a free ride—you have to earn the strength to support your body to run in less.

It depends if you are willing to commit to strengthening your feet and ankles (and core) and taking the time to learn how to run with different technique. It will take time and patience. I advocate lower body strength work first then lower impact activity in less shoe or barefoot (walking, elliptical) and then very short spurts of running (seconds)—all of which are meant to strengthen your lower legs and develop a solid foundation.

It depends on what your running routine is—are you training for a marathon, or running for recreation or weight loss? The more demands your body has in terms of performance and training, the more gently you'll need to transition into less shoe. In other words, it's not a great idea to switch to a minimalist shoe during your marathon training season as your body is already under great stress from the volume of miles. A better option is to weave it in during the off-season or in the lower mileage weeks of your season. That said, outside of the peaking weeks of mileage in training—it is always a great time to strengthen your feet, ankles, and core.

And, it depends on the runner. Some can put on less shoe, without socks, and run from Chicago to Denver (and back) without a problem. I have a friend Marc who has Dean-like form and can run for days in a shoe that is so light and minimal, he had a hard time finding them in the closet. On the flip side, I also have a friend who, in just the act of trying on minimalist shoes, develops an instantaneous pain in his arch. I'm somewhere in the middle and have been transitioning to less shoe for over two years now (and loving the journey).

Regardless, every runner can benefit from the minimalist movement. That is, we can authentically strengthen our bodies, which will help depend less on the shoe to do the work and from that foundation, progress based on what your body will allow and respond too.

Some runners find themselves with less pain after transitioning to running in minimalist shoes or barefoot. Others have gone from a heavy motion control shoe to a lighter shoe with less support—a great progression! Still others have reaped the benefits of having stronger feet, but still prefer (and possibly need) to run with more support under foot.

One pathway to train slowly toward running in less shoe:

1. Strengthening lower body and core (a house with foundation made of straw will quickly be destroyed when the high winds settle in).
2. Weight-bearing strength barefoot (balancing on one foot)
3. Weight-bearing movement with less under foot (walking or elliptical—lower impact activity provides a more gradual transition to weight-bearing activity with less underfoot).
4. And if that goes well (no aches, pains, or injuries), weave in short (seconds to minutes) of barefoot walking around the house while continuing to use the minimalist shoes for walking, elliptical...
5. If that goes well (no aches pains or injuries), focus on learning how to run naturally (some call it barefoot—others call it minimal). This way your body learns the natural running motion and it will be translated when using a minimalist shoe. This is a drill with the specific purpose to learn the mechanics of running with less underfoot. Some runners know this authentically—while most, when they put on a minimalist shoe, run the same way as they do in a supportive running shoe (not good). If this is the case, take your time and learn this step. You have to learn to crawl before you run and you also need to learn to run without (barefoot) before you run farther with less (minimalist).
6. Practice patience and flexibility. Because running in minimalist shoes with natural form uses a host of other muscles (specifically your calves and muscles in your feet) if you plug these shoes (minimalist) into your regular running plan like any new pair of shoes, you will be at a very high risk of developing calf, Achilles, and other foot injuries. I'm hearing and seeing this in epic proportions in runners—be cautious folks! Think of this as a tool on your toolbox—and a strengthening tool at that.

Start with developing a strong foundation.

Let your body be your guide.

And progress to less as your body allows.

Buying New Shoes at the Mid Way point of training

The single most important piece of equipment you must purchase as a runner or walker is a pair of running shoes. Athletic walkers you should be wearing running shoes as well.
Click Here For More Information.
Some things to consider for your new pair of shoes:

• If your current brand/style of shoes is working for you, by all means stick with them.  Be aware, however, that manufacturers change their shoes frequently and a new generation of the shoe is born.  For example if you were wearing Asics Gel Kayano 14, now they may be on generation 15.  You may or may not like the changes in the new version.  Sometimes they change the design slightly and seams hit you in different places.  At any rate, make sure that the shoe still works for you!
• Do not wear your new shoes on a long training before breaking them in. When you get your new shoes wear them for two weeks on short trainings during the week, then you can break them out for a long training on Saturday.  With this timing your shoes will be fresh enough but also broken in enough for your event day.
• If you have been experiencing blisters, black toenails or any other discomfort or injuries, discuss these issues with your running shoe specialist.  They can help you to find solutions to these problems as related to footwear.
• Always purchase your shoes from a reputable running shoe store (not a generic sports store.  Ask about the store’s return policy.  Most good running shoe stores have a liberal policy that allows you to return shoes that are clean and have not been worn a great deal.  Check and always save the sales receipt.
• Don’t forget our friends of Team in Training who offer you a discount! Click Here to see our Google Map for a list of locations.

Coach Tip - Shoes and Hydration

This week’s coaching tip is about the most important gear you will own this training season.  YOUR SHOES and YOUR HYDRATION SYSTEM!

Shoes
There’s a lot of advice out there…here’s what really matters.

1. Whether you are a runner or a walker you need to purchase excellent running shoes
2. The best shoe for you cannot be decided on by its color or even brand.  It may sound silly, but we guarantee you that buying a shoe for looks is a common mistake that new runners and athletic walkers make.  We promise you, you will not care what color shoes  you are wearing at mile 13 and beyond at your event!
3. What works for your cousin Bill won’t necessarily work for you.  There are hundreds of Different types of shoes out there…because there are many different types of feet and running/walking styles.  Make sure you get what’s best for you even if your best friend insists that his shoes are the best!
4.  Forget about the “flash” and “gadgetry” in shoes.  Buy shoes based upon proven technology that is meant for longer distances, not because they are “cool”.
5. Go to a running store to get your shoes. (Walkers, this means you, too!)  Your “Friends of Team in Training” list has running shoe stores in your area that will not only help you to get the right kind of shoe for you, but will also give you a discount!  They all have trained staff that will talk to you about your needs, measure your feet, watch you walk or run and recommend the best shoes.  Most of them also have a policy which allows you to return shoes within a certain amount of time if they don’t work for you.

Hydration System
Carrying a hydration system (even if it is just a water bottle) is MANDATORY for Team in Training athletes!!!!
Staying hydrated is one of the most important aspects of safe and effective training.  Your coaches make every effort to provide you supplemental fluids, however we cannot guarantee that you will have fluids when you want and need them.
More and more trails will not allow us to leave fluids unattended and often we cannot man multiple water stops.  Additionally, coolers have been stolen, emptied or used by other athletes, leaving our athletes without hydration.

Click Here to Download a PDF on various Hydration Systems.

Coach Tip - Experimentation Issues

One beneficial aspect of marathon training that can't be overlooked is the opportunity to experiment with a variety of miscellaneous concerns (e.g., shoes, nutrition, pacing, etc.) prior to incorporating them into your actual 26.2-mile event. The long run, in particular, is a great time to experiment with various issues in question. A cardinal rule of marathon training is: Don't try anything new on race day. Thus, don't leave anything to chance regarding your strategy on marathon day. Use all training runs as opportunities for experimentation.

Various Areas of Experimentation - Questions in Need of Answers

Shoes

Which type of shoes work best for you? Are you comfortable with the pair you are wearing? How much mileage is currently on them? Will you be able to train in them and still have both ample cushioning/support to absorb the shock your legs will experience during the marathon, keeping discomfort to a minimum while helping protect you from injury?

Socks

Which type of socks (e.g., thin, think, two layers, various materials, etc.) work best for you? There's no worse feeling in a marathon than realizing that your socks are a contributing factor to the development of blisters.

Body Glide/Skin Lube/Vaseline

Should you apply these products? If yes, how much and where should they be applied (e.g., under arms, toes, between legs, nipples, etc.)?

Running Apparel

What type of clothing will enable you to be most comfortable during the marathon (e.g., won't cause chafing, will wick away moisture/perspiration, etc.)? How much and what type of clothing do you need to wear to be comfortable yet not become overheated (e.g., gloves, hat, long-sleeves, etc.)?

Analgesic Cremes

Do you plan to use these types of products (e.g., Ben Gay, Myoflex, Sportscreme, etc.) during the marathon? Some experts claim that they can't penetrate deep enough to relieve muscular discomfort. Others say that are effective in reducing pain and inflammation.

Pre-Race Evening Meal

What type of carbohydrate meal do you crave (e.g., pasta, potatoes, rice, etc.)? What foods seem to give you the most energy? What quantities do you need to eat? What time should you eat? Are there any foods that you should avoid so as not to cause digestive problems?

Bed Time

What time do you need to retire to get a good night's sleep?

Wake-up Time

How early do you need to rise to take care of everything you need to do (e.g., eat, drink, visits to the bathroom, etc.)?

Race Morning Snack

What type of foods work best for you, yielding both energy while at the same time, not causing stomach discomfort or cramps?

Coffee/Caffeine

Should you partake? If yes, how much should you drink and how soon before the marathon? Some research suggests that drinking caffeinated products spares glycogen early in a marathon. The flip side is that caffeine is a diuretic and thus may lead to dehydration. The bottom line is that if you choose to consume caffeine, be sure to also drink other fluids to avoid dehydration.

Hydration During the Race

How often do you need to drink fluids during the marathon, and should you consume sports drinks at every aid station?

Gel Supplements

Should you rely on these as a supplemental energy source during the marathon? There are many types of gels (e.g., brands, flavors) to choose from now. The key is finding the particular product that works for you. Training runs are great opportunities to decide how many packets you will need to consume during the marathon, when should they be taken (at what mile markers/elapsed marathon time), along with determining whether they will cause stomach discomfort.

Race Pace

What is your pacing plan for the marathon? If you wish to run a competitive event, what is the maximum pace you can sustain without hitting the wall.

Shoes

The single most important piece of equipment you must purchase as a runner or walker is a pair of running shoes. Athletic walkers you should be wearing running shoes as well.

Click Here to see the handout for more information on shoes in general.

Some things to consider for your new pair of shoes: 

•  If your current brand/style of shoes is working for you, by all means stick with them.  Be aware, however, that manufacturers change their shoes frequently and a new generation of the shoe is born.  For example if you were wearing Asics Gel Kayano 14, now they may be on generation 15.  You may or may not like the changes in the new version.  Sometimes they change the design slightly and seams hit you in different places.  At any rate, make sure that the shoe still works for you!
  
• Do not wear your new shoes on a long training before breaking them in. When you get your new shoes wear them for two weeks on short trainings during the week, then you can break them out for a long training on Saturday.  With this timing your shoes will be fresh enough but also broken in enough for your event day.
  
•   If you have been experiencing blisters, black toenails or any other discomfort or injuries, discuss these issues with your running shoe specialist.  They can help you to find solutions to these problems as related to footwear.
  
•  Always purchase your shoes from a reputable running shoe store (not a generic sports store.  Ask about the store’s return policy.  Most good running shoe stores have a liberal policy that allows you to return shoes that are clean and have not been worn a great deal.  Check and always save the sales receipt.
  
• Don’t forget our friends of Team in Training who offer you a discount!