Barefoot Running and Minimalist Shoes

The Barefoot Running movement is all over TV and the media, unfortunately the focus is on a handful of runners that run without sneakers. For my athletes and myself, Barefoot Running doesn't involve running barefoot. It does however involve proper training in minimalist footwear.

Body Mechanics
By switching to a shoe with less bulk and engineering, you allow the foot to move the way evolution intended. The heel of the foot is designed for standing and walking, while the ball of the foot is a natural shock absorber during the impact of your foot and the ground.

Beginners Mistakes
It's important when starting out to ease into it. For most of your life you've been wearing shoes that are overly supportive causing the muscles in your feet to atrophy. This is no different than easing back into it after having your foot in a cast. A good rule of thumb is run at 10 percent of your normal distance, and slowly increase the distance from there. If you're new to running, start running just a quarter mile. Your calves will be sore the next day, it's normal.

Your first shoe should be an entry level minimalist shoe such as the Nike Free V5.0, New Balance Minimus Street, or Reebok ReeFlex. These shoes have a good amount of cushion, and just a moderate amount of Heel Drop (height difference between the heel and the ball of the foot).

The Vibram Five Fingers, New Balance Minimus Trail, and Merrell Trail Glove, are great shoes to advance to later.  They have virtually no cusion, and no heel drop.

Lastly don't run on your toes. Beginners running this way get stress fractures, and pulled muscles. When you land, the ball of the foot hits first, then the heel gently touches down before you lift off again.  

Questions & Comments
Leave me questions or comments and I'll be happy to answer them.