I know the topic of running shoes has been written about ad naseum in every major running publication to, well, individual athletes' blogs. But I'm throwing my 2 cents in here as someone who has been involved in track and multisport for 20 years, and has been personally involved in shoe development for over the last 3 years.
But what prompted me to write this post you ask? This month's issue of Chicago Athlete Magazine, and the shoe review inside. As I'm sure many of you know, the latest rage in the shoe industry is the "minimalist" or "simulated barefoot" running shoe. Example - Vibrams, (and yes I do have a pair) to Merrell's latest Barefoot shoe that has hit the market. But what makes this article so painful to me is the conflicting information about running form and how it correlates to your running shoe.
The article reviews these new shoes and the minimalist theory of shoes, yet they still discuss heel-toe foot strike and how each shoe will respond to that style of running. That's where I became enraged, b/c for the average person reading the article, they are left with the impression that heel-toe running is the correct form. So people will go out and buy the latest and greatest minimal shoe believing it will encourage faster running times, only to discover that they may actually suffer from knee issues, IT issues and find that the shoes are uncomfortable, thus leaving them with the impression the shoes are nothing more than a fad, discarded to the back of the running shoe closet.
Here's what's unfortunate about that - ITS NOT THE SHOE. I'm not going to sit here and promote one shoe over another. What I am saying is that if you improve your form, suddenly you'll discover you need less shoe. Example - I am flat-footed and pronate. Anyone who is working at a specialty running shoe store would see me walk and immediately try to put me in a stability shoe. However, when I run, I'm on my toes, the correct form for running. Therefore, the need for a shoe with stability is negated, as is a shoe that has a lot of cushioning. What that leaves me with is a lightweight trainer/racer, something close to a flat, which I can get 300 plus miles out of.
My point - FORM is the key. I'm not talking about anything new here. Studies have popped up all over that stress the importance of correct running form, and they do correlate to a lighter shoe. (See Dr. Romanov and the POSE Method) The whole point of barefoot running is to get you on your toes. Don't believe me? Take this simple test. Go out to a field, preferably a football field or a flat grass field without many "land mines" pop off your shoes and socks and run. (Good idea to warm up a bit first) See how your feet react. My bet, you will unconsciously get up on your toes, just like a kid does. Make mental notes of everything you are experiencing while doing it. Try 5 or 6 - 30 sec strides on the grass to really get the feel. When you finish, write down everything you felt, good or bad, and then take that to your local running shoe store and see what they say.
And although I have Vibrams, I won't run in them. Yes, I've done Crossfit workouts in them, yes I have and continue to walk around in them to strengthen my feet, but I'm not a big proponent of barefoot running. I will say they help in getting your feet to regain the strength that they have lost due to over-built running shoes. And its my belief you will feel lighter on your feet and see less of a need for your standard heavy trainers. But for me personally, I'll take a lightweight flat over a barefoot simulated shoe any day. Its not to say shoes like Vibrams don't have merit, or won't work for you. But do your homework before simply diving into the latest rage.
Whatever your shoe preference, if you really want to become more efficient, and faster, while not experiencing pain or injury, work on your form first. Yes, a lighter shoe is going to help facilitate that. But if you are still heel striking, you aren't going to get the bang for your buck from any of the newer shoes hitting the market. Its not something that happens over-night and yes it takes time and patience. (I know, 2 things that athletes hearing) But its worth it. Trust me on this. Your legs and feet will thank you. Then you might find that your next pair of shoes will not only feel better, they'll perform better too.
Stay strong,
Guy
