Don't eschew the minimalist shoe just yet
After three years of running in traditional running shoes, I read Christopher McDougall's best selling book Born to Run about barefoot runners, ditched my cushiony Adidas sneakers for a pair of low-to-the-ground Nike Frees, and set off onto the road of more minimalist running.
My story is a common one. After three years of running in traditional running shoes, I read Christopher McDougall's best selling book Born to Run about barefoot runners, ditched my cushiony Adidas sneakers for a pair of low-to-the-ground Nike Frees, and set off onto the road of more minimalist running.
And hurt myself. Badly.
I can't just blame the shoes. Poor diet and aggressive running schedule (I thought I'd qualify for Boston in my first marathon) were factors, too, but I went back to the large, cushioned shoes and thought that minimalist running just wasn't for me.
Not necessarily, says Scott Douglas, author of The Runner's World Complete Guide to Minimalism and Barefoot Running.
In this book, he's not just talking about running barefoot - and makes very clear he's not a barefoot "zealot." Instead, he argues that running in shoes that have less weight and padding, which is what running shoes predominantly were until the mid-1970s, is better for most runners.
"Nobody can prove or will probably ever would prove that one type of shoe prevents and causes injury, but there are things that logically that would interfere with good running form," he said.
Padding started being added to shoes in the 1970s as a way to both combat Achilles tendinitis, which then was the most common running injury, and accommodate a new group of runners. The 1977 publication of James F. Fixx's The Complete Book of Running brought running to more people, and "the running population started to represent more closely represent what Americans looks like," Douglas said, meaning not just 29-year-old male beanpoles. Older runners, more women, and people with different body types entered the fold, and shoe companies started making shoes that felt good when trying those new runners tried them on in the store.
The problem, says Douglas, is that the higher your foot goes off the ground, the farther you stray from a good running form. Another aspect of shoes that still baffles him - a higher heel height than toe height - shifts your weight back, which can make you strike with your heel. This leads to less economical running, and can also lead to injury.
Today, minimalist shoes made up 11 percent of the running shoe market. If you want to make the transition, Douglas says to take it slow, and in the book outlines ways that you can strengthen your feet and lower-leg strength to prepare you to run on less cushioning.
As I read the book, I realized I've been making a slow, low progression almost accidentally. Last year, I bought a pair of lighter racing flats to wear in 5ks, which I also brought to two 10 milers and a half marathons. In training for the New Jersey Marathon, which I'll run on May 5, I've done speed work and tempo runs in the Mizuno Musha 5 which, while not advertised as a minimalist shoe, is a light little thing weighing 6.2 ounces and coming in at 22 millimeters off the ground.
Right now I'm running about half of my weekly 50 miles in them. Those tempo runs have been going so well that I've decided to forgo my larger training shoes, the Mizuno Wave Rider 16 (8.4 ounces and 28 millimeter heel height) and wear the Mushas in the marathon. They just feel right.
I've got my eye on the Mizuno Wave Evo (5.1 ounces and 15 millimeter heel height) - but not until after the marathon. I won't get a haircut leading into a big race, let alone switch shoes.
But this summer? I hope to be lighter afoot.
2013 Running Calendar
April 7: Codependency 5k run/walk, 8:30 a.m.; Cooper River Park; cash awards to top three male and female winners. 1st: $250, 2d: $150, 3d: $100. $50 to first place male & female walker; www.StartingPoint.org or www.RunSignUp.com or 856-854-3155, ext. 100.
April 13: 5k run, 2-mile walk. Wilson Farm Park, Chesterbrook, PA. Fee $25 for Run, $15 for Walk. Benefit the Dathe Family - Fighting Cancer. Registration 9 a.m., race at 10 a.m. www.bigorangerun.com
April 13: Run for the Ages, 10k run, 8:30 start, Brandywine Park in Wilmington, De. 5k run and 5k walk and 1 mile Senior Stroll at 10 a.m. Registration one hour before each race. runfortheages.org.
April 13: Ridley Run, 5k. Register at www.runtheday.com, or at 6:15 a.m., closes at 7:15 a.m. Race begins at 8 at the Ridley Area YMCA and finishes at Ridley High School.
April 13: Gloucester Township Scholarship Committee 5k Run/Walk and One Mile Fun Run, 9 a.m. Fee: $20 before April 6, $25 race day, www.lin-mark.com
April 14: AIM Race to Read 5k, 9 a.m., Schuylkill River Trail, Tech T-shirt guaranteed if registered by March 22. Preregistration is $25, $30 on race day, $10 for the 1 Mile Fun Run/Walk. http://www.aimpa.org/RacetoRead.shtml
April 14: 3d Annual Enriching Lives 5k Run/Walk, on the Boardwalk at Resorts Casino Hotel, Atlantic City. 9 a.m. start, 7:15 registration. $25 pre-registration, $30 day of event. Contact Sharon: 609-748-4614 or www.dangios@seashoregardens.org
April 14: Find Her Footing 5k, walk, run, kids dash. Adoptions From The Heart, Delaware County Community College, Media. Pa. Kids Dash, 9 a.m.. 5K Walk/Run begins at 9:30. tiny.cc/FindHerFooting5K
April 14: Mission Tuition 5k and 1 mile Fun Run, registration 8 a.m. Fun Run: 10 a.m., 5k, 10:30 a.m. Turkey Swamp Park, 200 Georgia Road, Freehold, N.J. 5k fee: $25 by April 5, $30 race day.
April 14: SPIN 5k, Possibilities in the Park RunWalkRoll or 1 mile fun walk, 8 a.m. Register early and save $5. 10501 Drummond Road, Industrial Park. www.spininc.org/5K
April 20: Run For Our Sons 5k and 1.5-mile walk. Charles Patton Middle School, Kennett Square, Pa. Race: 9 a.m., register at 8. RFOSUnionville@gmail.com
April 20: 2d annual St. LauRUNtius Fishtown 5k,10 a.m. Starts and ends in front of St. Laurentius School, followed by a day-long block party. $30 registration includes t-shirt and timing. $40 includes beer tent for the duration of the block party. Register at runtheday.com.
April 20: Child Guidance Resource Center's "Empower the Children" 5K Run/Walk and 1 Mile Fun Run, Westgate Hills Park, Havertown, onsite registration 7 a.m.; Fun Run starts 8:30 a.m.; 5k Run/Walk starts at 9. www.runtheday.com.
April 21: 8th annual Valley Forge Revolutionary 5-mile run, 8:30 a.m., in Valley Forge National Historical Park. www.revolutionaryrun.org
April 21: 18th Annual Dash for Organ and Tissue Donor Awareness / 5K run, 10k run, 3K walk. Philadelphia Museum of Art. Registration begins at 8:30 a.m. donordash.org
April 27: 4th annual "These Boobs are Made for Walkin'" Breast Cancer 4-mile Walk/Run, 10 a.m. Sign-in at 9 a.m. Rowan University Recreation Center. Centrasl & South Jersey affiliate of Susan G. Komen for the Cure®. Single pre-registration by April 5, $25. After that, $30. Team pre-registration $15 per person. After April 5, $20 per person.
April 27: Trails 5k in Tacony Creek Park and Community Day at Friends Hospital, 9 a.m. Registration begins at 8 at the start line on Friends Hospital Campus. The 5k will take place on the trails in the Tacony Creek Park. Runners: $20, walkers: Families of four or more: $50. Students: $10. www.healthytrails5k.com. The first 70 runners to register at a special $50 rate will receive an exclusive opportunity to purchase a bib for the 2013 Broad Street Run.
April 27: Apple Core 5K Challenge, USATF certified, benefits Orchard Friends School, 9 a.m., Riverton, along the scenic Delaware River. orchardfriends.org
April 27: 6k, at the Institute Woods, Princeton, N.J. Course is on natural surface maintained trails. Preregistration required, field limited to 150 runners. princetonac.org
April 28: Meso no Mas 5k run/5k walk; West Chester. Register on site or at runccrs.com.
May 5: 7th Annual Richard's River Run, 9 a.m. at Cooper River Pennsauken, NJ. Go4thegoal will host. runsignup.com/Race/?raceId=1335
May 5: Long Branch Half Marathon, Long Branch, N.J. njmarathon.org
May 5: Bucks County 10 Miler, Washington Crossing, Pa. runbucks.com
May 11: Rock N' Run 4 Kids, 5k & Kid's Fun Run. Coca-Cola Park, Allentown. rocknrun4kids.com
May 11: Elwyn 5K, on Elwyn's campus, outside of Media, PA. Cash prizes, fee: $25, 9 a.m. start. 610-891-2298.
May 18: Fallen Heroes 5k Run and 1 mile family walk. Hibernia Park, Chester County. runtheday.com.
June 8: Cape May Airport, N.J. Aviation Museum Runway 5k & 1 mile Fun Walk. Registration 7 a.m., race, 9 a.m. $25 before June 1. 609-886-8787, usnasw.org
June 9: 2013: 3d annual Haddon Glen 5K, www.LMSports.com
July 20-21: Stroehmann Back on My Feet 20in24 Challenge, 8.4-mile loop starting at Lloyd Hall at 1 Boathouse Row. A 24-hour race. BackOnMyFeet.org
To add your race, e-mail jquinn@phillynews.com. Please send at least two weeks in advance.