Running Shoes

Posted in Reviews, Running Shoes. Written by Yuri

How to Choose the Best Running Shoes

This information has been a long time coming. Many of you have been asking me…

“Yuri, can you put together a video on running shoes…how to choose the best ones, etc…?”

Well folks…here it is.

Enjoy…

Additional Running Shoes FAQ

Here are some additional answers to some frequently asked questions about using the vibrams (adapted from their website www.vibram.com). These answers can also be applied to any type of barefoot running shoe or transition to forefoot running.

“Should I continue running if my Vibram Five Fingers are hurting me?”

As mentioned in the video, some initial minor discomfort can be expected for some people, depending on your foot type and running style.

But you should not continue if pain persists either during or after your run. Remember to transition slowly (see tips below) to build proper foot and lower leg strength when beginning to run in Vibram FiveFingers or any other barefoot running shoe.

“Vibrams do not have a cushioned heel pad. How does that affect my biomechanics?”

Like I showed you in the video, with your traditional running shoe, the heel is higher than the forefoot. However, if you’re using vibrams (or even running barefoot) both the heel and forefoot on the same level.

But this is a good thing since have flat heel naturally corrects your running mechanics for better running economy. We were not meant to heel strike heavily, anyways, particularly when running. Just try running without shoes and you’ll see what I mean. Running barefoot with a strong heel strike will send you to the sofa to let your bone contusion or fracture heal.

One of the reasons that I like the Vibram FiveFingers is that they encourage forefoot striking, meaning your forefoot will contact the ground first then engage muscles in your feet and lower legs as your heel touches down. This style of running  is safer and will prevent you from developing typical running injuries, in addition to being biomechanically more sound from an energy and force distribution standpoint.

“Can I go straight to a barefoot running shoe (like Vibrams) if I have always used motion control shoes OR should I transition with  a mid-range shoe?”

Here’s my take (supported by those at Vibram)…

Just jump in the damn pool.

The most effective way to transition to barefoot running shoes is to simply put them and allow your body the chance to adapt. In the case of many of our Treadmill Trainer clients, issues like shin splints and low-back pain have disappeared within 1-2 weeks of going barefoot. I can’t say that these results are typical but it just makes sense since your biomechanics and posture will greatly improve.

Additionally, more minimal sneakers (like Nike Frees) tend to continue enabling a heel-strike running form, whereas running in Vibram FiveFingers means learning to run on the forefoot.

Vibram recommends that you run first completely barefoot on a hard flat surface. I think you should start on grass. But you can choose. Either way, going 100% barefoot from the start serves a dual purpose. One, it naturally forces you to run with a very light forefoot strike. Two, it allows your skin to function as a failsafe, so that you don’t push yourself too hard too soon. As you develop a solid forefoot running form you can begin transitioning to a barefoot shoe.

But most importantly, slowly building your mileage is critical as your body needs time to build the necessary lower leg strength for forefoot running.

“Can I still run in my regular running shoes and use my Vibrams for training?”

Yes. In fact, this is what I do. I use my vibrams when doing shorter interval runs – predominantly on the grass and treadmill. And I alternate using my Nike Frees and Vibrams when doing longer, easier runs on pavement.

Training in Vibrams will enhance your proprioception and foot strength and help you run better.  That said, if you do continue to use running shoes in rotation with your Vibram FiveFingers,  you should seek out flat, thin-sole running shoes that allow you to maintain the good technique you will have learned using your barefoot running shoes.

As a general rule of thumb, throw those clunky runners in the garbage and go with anything that closely resembles a barefoot running shoe whenever possible.

“How long until I see results in my running form and performance?

A change in your running style (to a more natural forefoot strike) should occur almost immediately, with lasting adaptations within a few weeks. As your form and foot strength improve you will become more adept at forefoot running and therefore be able to increase your speed and mileage.

But remember, patience is key since you are learning a new “skill” and because there will be some soreness along the way.

If you’re like me, you’ll probably have to hold yourself back from going crazy the first time you go for a barefoot run. Failing to do  so can lead to overuse injuries, because muscles and tendons need sufficient time to build the strength required for running with a forefoot strike. Sticking to a slow, but steady transition will build a strength base for longterm success.

Barefoot Running Shoes – Transition Tips (from vibram.com):

• Run no more than 10% of your typical running distance for the first 2–3 weeks
• After 2–3 weeks, gradually increase mileage by 10%–20% every couple of weeks
• If you ever start to feel pain during a run, stop! You can always try again in a couple of days
• Never run 2 days in a row for the first month
• Stretch before and after each run, focusing on calves and feet, because Vibram FiveFingers running will stimulate these muscles
• If, after several weeks of training, you are consistently very sore, you need to rest and back-off on your mileage

If you’ve got more questions about running shoes or barefoot running then feel free to ask me in the comments. In the meantime…

=> Here’s some more great information from Harvard on barefoot running (including video demos)