How To Start Running in Minimalist Shoes: 5 Tips
- bradleyhaag
- Sep 30, 2014
- 4 min read
The popularity of minimalist running shoes has been increasing more and more over the past few years. This is largely due the popular book Born to Run by Christopher McDougall. However, many runners get so excited with the idea that they can run injury free with perfect form by simply running barefoot or in minimalist shoes, they shoot out the door only to find they are injured before even getting around the block. While minimalist running might not be for everyone, if you think you're ready to try a pair out continue reading. In order to properly adapt to running in minimalist shoes, use the following 5 tips. In my experience, those that don’t follow these tips typically wind up injured or running back to their cushy running shoes.
Tip 1: START SLOW
When working with the athletes I coach in the transition to minimalist running shoes I first have them wear the minimalist shoes around the house for a week or two to break them in. From there we progress to wearing them during walks, hikes, and weight lifting. Finally after 3-4 weeks of getting their feet used to this new feel, its time to start running in their minimalist shoes. The first run is around the block, then a half mile, then a mile, and so on. While everyone is different typically the process of being able to run 10 or more miles in minimalist shoes takes around 6 months. The bottom line is start slow or injuries are sure to come.
Tip 2: CADENCE, CADENCE, CADENCE Beside elite runners, almost all runners have too low of running cadence. Ideally you want your legs to be at 90 revolutions per minute. The best way to check this is to count your right foot strikes for 20 seconds. If you’re around 26-28, try to pick up the cadence, the goal being 30 right foot strikes per 20 seconds (90 RPM). While cadence in any type of shoes is important, when you're running in minimalist shoes if your cadence isn’t high you’re usually not running correctly. A higher cadence means less ground contact time, which means your foot has to land on the forefoot then quickly spring up as the other foot does the same thing. If your cadence is low you're typically running more on your heal which will send pounding shockwaves up your legs and slow you down. Keep the your cadence in check your legs will do the rest.
Tip 3: THINK ABOUT RUNNING
It’s common when running to try and “zone out” in the hopes the miles will fly by. However, this thinking doesn’t help you become a better runner. In fact not focusing on running in minimalist shoes can cause injuries outside of running injuries (I.E. you trip of a branch and fall on your head). When you go out for a run you need to be thinking about running. While random thoughts will come in your mind, try your best to stay in the "now". You should be constantly checking your breathing, cadence (see above), arms, forward lean, etc.
Tip 4: DO STRIDES
In order to mimic the form you need to properly run in minimalist running shoes, I highly recommend you incorporate what are known as strides into your running program. Not to be confused with sprints, strides are short (100m or so) runs at about 90% effort. I find it best to do 6-12 strides on a slightly downhill grass path completely barefoot, or on a slight downhill dirt trail or street in minimalist running shoes. The following is an example stride workout I give my athletes:
Warm-up: 10-15min (Run to a park or place where you do strides)
Do 6-12 Strides, counting right foot strikes and aiming for perfect cadence. Remember 90 percent effort, 90 RPM’s.
Walk back to start as recovery for each stride.
Cool-down jog: 10-15min (Run home)
Tip 5: LIVE IN MINIMALIST SHOES
As I mentioned above in Tip #1 in order to adjust your leg muscles to an entirely new way of movement you need to slowly work into minimalist shoes. One mistake I often see is athletes that only run in minimalist shoes or athletes that rarely wear them. If you keep switching from minimalist to normal shoes your legs won’t know what to do. I recommend that athletes go barefoot whenever they can (I.E. around the houses, in the office, or while playing the in grass with the kids) then wear minimalist shoes when doing things that require shoes (I.E. going to the store, driving, go out to dinner, etc.). Keep the dress shoes and boots for work whenever possible. I should note, that people might make fun you wearing certain shoes (especially FiveFingers) but I would rather wear goofy shoes and run like a gazelle than try to look cool all the time (besides I gave that up when I became a triathlete).
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