Everywhere you go now, especially if you’re a runner, you hear about minimalist running shoes. You know the type, the ones with toes that look kind of silly–-why would any serious runner venture out in something like that?
Well, the reason many runners have foregone fashion and dared to venture out in the light of day with these shoes (they are called Vibram FiveFingers, by the way) is a very good one: they are preventing injury.
In the past 30 years, running shoes have become almost like boots. They are heavy, inflexible, and have highly padded heels and arch support. Every year running shoe companies come out with technologies that claim to enhance a runner’s stride and speed while protecting the foot from injury. In the past 30 years, however, the injury rate of runners has stayed at a steady 70%. That is two out of every three runners a year sidelined due to injury.
Would you be surprised to hear that not only are these shoes not helping runners, but that they are also the cause of many of these injuries? The padded heels along with a not-so-padded forefoot practically forces runners to land on their heels with straighten legs out in front of them. Every time the heel strikes the ground you stop for a moment while at the same time sending a massive shockwave through your knees and hips. Not only are you slowing yourself down but you are setting yourself up for injury with this stride.
Now, try running around barefoot for a while. You’ll find that after only a few strides, or maybe even right away, you will change your stride from the heel strike to a mid- or forefoot strike. This is because running on your heels without padding hurts. Along with this change in landing, your center of gravity will lower and your stride will quicken, becoming more efficient.
Although many will not go to the extreme of running barefoot, the best minimalist running shoes can help you strengthen the muscles in your feet and legs, while reducing your risk of injury. Make sure, however, to transition slowly if you are used to running and padded shoes with the heel strike, as you will need to build these muscles that have atrophied while not in use.