The Barefoot Revolution: Why It's Hot and Why It's Not

I know I am opening up a can of worms with this topic. And I am completely okay with that! I have not read Born to Run though I hear it is a great read. I have however read a lot of articles and done a lot of personal research on the biomechanics of running and why barefoot is good/bad for you. Also, in this post I will probably use the words "barefoot" and "minimalist" running interchangeable. Yes, I do understand that some people run completely barefoot while others consider themselves barefoot runners but still wear shoes that are very light or zero drop. But for all intents and purposes of this post, I will use them as one and the same.

So, with that garbage out of the way, here is my take on whether or not you should ditch your shoes for a pair of those frog-toed Vibram Five Fingers....


Running barefoot or in minimalistic type shoes can be incredibly beneficial. I believe there are two main benefits to barefoot/minimalist running. The first being that it greatly reduces a heel strike type running form. I personally believe, as do many research studies, that heel striking is one of the biggest factors in causing injury.

A barefoot/minimalist shoe reduces the amount of cushion in the heel area. Without that cushion you realize how painful it is to land directly on your heel. This forces you to start landing with a mid-foot strike. Mid-foot strike running is much easier on your joints, especially knees and shins. Also, look at the lean of the girl pictured in the GOOD running form above. See how she is automatically leaning more forward? This will help you run faster with less effort. When you land on your heel, not only are you sending that shock force up through your shins and knees, you are also causing yourself to brake with every step. Your body has to work much harder to overcome that braking force than it does when you are leaning forward and landing mid-foot. Side note about form: When you lean forward make sure you are not breaking at the waist and bending over. As in the stick people pictured above, your whole body should be included in the lean. Its more from your pelvis and not from your waist.

Another awesome benefit from running in minimalist shoes or barefoot is how it strengthens your feet and legs. Think of it like a baby chicken. If you break away its shell for the chick and don't let it do it on its own, it will never be strong enough to fly. Same with all the cushion special pronator shoes. When you baby your body its whole life, it will never get strong. Your body learns to rely on the cushiony supportive feel of shoes. However, since your body's mechanics are not made for this (and the type of running it generally supports) you are likely to get injured. 

This video is AWESOME for explaining good form and a mid-foot strike. Hopefully it will better explain what I am trying to show with my lovely drawings above :)

I believe many runners would benefit from doing one completely barefoot run a week around a grassy area. Hopefully you have heard that you need to ease into barefoot/minimalist running. If your body is not accustomed to it, you are going to be sore at first. You will use different muscles and place more strain on certain parts of your body than it is used to. But you will be strengthening your body in a good way. As you run barefoot you should notice how your form changes. When you go back to wearing shoes, try to remember that feeling and recreate it. Whenever I am at a park, whether for speed work or for a recovery run, I run barefoot. You need to be careful though when dealing with pine cones, rocks, unidentified objects, etc.

With all those benefits to the minimalist movement are you feeling convinced you should try it? Sure, if you want. But I am not a believer that it suits everyone. In fact, I disagree that every runner should join the "revolution". If you are happy and comfortable with what you are running in now, why switch? Not everyone will benefit from it. If you don't make the switch safely, or if you don't fix your running form with the switch you could actually increase your risk for injury. Also, running barefoot can be dangerous in the fact that you could step on something sharp/hard/poisonous. It takes a long time for your feet to become callused enough to run completely barefoot.

I love running in light-weight shoes. Not necessarily because they are generally more of a minimalist type shoe but because I don't want to lug the extra weight around. Also, I don't like a lot of squishy cushion when I run. I feel like it takes away my spring and makes me feel sluggish or sticky. But that is my preference. I do enjoy a more cushioned shoe when doing trail than when doing speed work or tempo on road and grass. I have two pairs of running shoes. A lighter more "barefoot" shoe and a heavier (though still light) more "cushioned" shoe.

When buying shoes, if you want a true minimalist/barefoot shoe you have to get what is called a "zero drop" shoe. That means there is no change in height from the heel to the toe. Many light-weight shoes that claim to be minimalist are not zero-drop. They are usually still less of a drop than other normal shoes though. But shoes such as the Nike Free, Nike LunarElite, Saucony Kinvara and Asics Gel Speedstar are technically not true barefoot shoes. That being said, it is okay. You don't have to get a true barefoot shoe to still get the benefits of running barefoot. The LunarElite and the Kinvaras are my favorite running shoes ever I think. I can definitely tell a difference in my form and in the strength of my feet and legs from running in these lightweight less of a drop shoes. 

I hope this has provided a different perspective on running barefoot and the minimalist movement. While there are many benefits, I don't think everyone needs to chuck their favorite pair of shoes. Do what you like best. Experiment. Try running barefoot. Try fixing your form! That is the message I hope you get from this article. Form is more important than what shoe or lack of shoe you are wearing. Read more on how to fix your form here.

These are some good resources if you want to check out more on barefoot running:
 

Why Local Running Stores Are the Best Choice

Most of us are tempted to go to our nearest Big 5, Sporting Goods, Kohl's.....even Payless to buy our running shoes. Why is this a good idea? Because they are cheap. Why is this a bad idea? Because you are not going to get the quality that you need as a runner. Cheap shoes are okay. I bought a $40 pair once. But they lasted me only about 2 months and I could immediately tell the difference in quality. However, the shoes I spend $80-$100 on last me 5-6 months. They cost twice as much, but they last more than twice as long. You do the math...its worth the expense.

That being said, I am a strong advocate for local running stores. The employees are almost always highly trained and very experienced runners. They will watch your gait and fit you with the shoe best for your running style. They know so much about the different kinds of shoes and what the differences are between them all. They can help you decide if you want a really light shoe or if you want more cushion. They can help you overcome that "but this shoe is prettier" mentality.

Not only are local running stores good for helping you find the right shoe, they offer a myriad of stuff you won't find at the big name retailers. They will offer things like running clubs,  fun local runs, and running seminars.

My local go-to running store is Runner's Corner. The staff is professional, friendly and so incredibly helpful. Every single employee is a competitive and knowledgeable runner. They know their stuff. I trust them completely to help me find the best shoe for me. I am so impressed with their staff because they aren't salesy or pushy. They aren't there to make you buy the most expensive shoe. They are there to help you find the shoe that is going to make you love running. The employees make you feel cared about as an individual and not just as a customer.

Runner's Corner---Personalized shoe fitting and analysis with an emphasis on prevention, technique, strengthening, and independence... running gear of every imaginable type! www.runnerscornerutah.com

Runner's Corner also has a large running club called the Sojourners. This club is awesome. They have a few different "teams" that allow any level of runner to participate. They have their elite running team that trains like crazy and wins races and they also have their fun running team for anyone who wants to join. Many of the local running stores will have some sort of club or team. The Sojourners is fun because they usually meet at least once a week for group runs. This helps you get to know your area and to discover new runs. You will meet other runners and be motivated. It is fun running with groups and having friends to chat with. Any runner is welcome no matter your skill level. If you are anywhere within 40 minutes of the Sojourners it is definitely worth the effort to make it to their group runs.

The other thing I love about Runner's Corner is their seminars. They invite well known runners, coaches, nutritionists, etc. to speak. The seminars are fun and informative.

Hawk Harper, owner of Runner's Corner is one of the nicest and most generous people I have ever met. He runs his store the same way. You know you can trust them. He gives generously to the running community through his service, time and knowledge. You will not find a more genuine running store owner.



Visit Runner's Corner on Facebook, at their website and in Orem to check out their awesome stuff and amazing staff. 

Check back on the blog tomorrow for a FREE GIVEAWAY of some sweet running gear from Runner's Corner!!

How to Choose the Right Running Shoes

Choosing the right running shoe can be daunting. There's so many choices, so many different types....how do you know which one will be best? And should you fork out the money for a really nice shoe or will the ones at Big 5 work just as well?

Every person's body is different, and I can't tell you a simple formula to find the exact shoe you will like best. But I hope to give a few good tips that will make buying your next pair of shoes a little easier.

First off, you have to put looks aside. I know it is hard not to choose the first shoe that you think looks the cutest...but you have to. Running shoes aren't about being cute. Its about maximizing your training and keeping your body healthy.

Secondly, you need to determine what kind of runner you are. Do you over-pronate, under-pronate or are you neutral? Do you have low, medium or high arches? I believe the best way to find this out is to go to your local running specialty store and have them watch you run and help you there. You don't have to let them convince you what shoes to buy, but it is very helpful to have a "professional" talk to you. I personally don't really believe in the benefits of buying a shoe that is designed specifically for under or over-pronators. I am more an advocate of the minimalist movement. But, that is my opinion and you should not go off just what I tell you.

Thirdly, try on a bunch of different shoes. Run around in them. Don't settle for the first pair you find. And try not to settle for the cheapest one (hard, I know). The shoe you run in is so important in avoiding injuries and making you stronger. Don't settle.

I personally believe that the cheap end shoes that you will find at Big 5, Kohl's, Shopko.....they aren't the same. I bought a pair of cheap Adidas that I thought I would like and they were fine, I did like them. But they only lasted me about 6-7 weeks before I was needing new shoes. When I spend the money to get nice shoes they usually last me about 3-5 months.

Also, the thing that has helped me the most in choosing a shoe like, is to read the reviews. Google search the shoe you are looking for, or go to the brand's website (i.e. Nike, Adidas, Saucony, etc.) and read all the reviews you can on the shoe(s) you are looking at. Doing this I think has yet to find me a pair of shoes I don't like. Remember to take the reviews with a grain of salt, some people are going to hate the shoe and some will love it no matter what. But try and find the overall message from people and find the reviews from people that are closest to your running ability. Most people will at least briefly say what kind of runner they are (weekend 2-miler or avid runner...you know).

My favorite websites for reviews are roadrunnersports.com and http://shoescience.co.uk/

 I do recommend going into a running store to find what size shoe fits you best (all brands and styles fit differently). It is really beneficial to have someone help fit you to a shoe and bring you out some that you might like. But I generally find that I can find much better deals online. So find the shoe you want, and then go home and price compare so you don't have to spend a thousand dollars every time you need new shoes. I recommend being prepared to spend anywhere from $60 to $120 for a good pair of shoes. I personally have never spent more than $90 on shoes, but I do a lot of price comparing and shopping around. Also, Road Runner Sports has good deals a lot and if you become a member of their VIP program you get way good deals. 


My favorite shoes right now are the Nike Lunar Glide, Nike Lunar Elite, Saucony Hattori and the Saucony Kinvara. These are all pretty neutral shoes and the Saucony's are both minimalist (meaning as light as possible with little cushioning.....think "barefoot"). I also really like Adidas, but I don't remember the styles I have worn. Oh and the other thing I like about all these shoes is that they come in a TON of different colors so you can have a cute running shoe too :)


Good luck on your next search. Feel free to leave any more tips you use when buying shoes!

Product Review: Nike Lunarglide+ 2

I have had these shoes for about 4 1/2 months now and I love them. They weigh about 8.9oz so they are a fairly light shoe. For comparison the Nike Free weigh 7.2oz and the Nike Structure Triax+13 weigh 9.5oz.

I have worn these on road, trail and track and they have been great on all of them. I put in anywhere from 30 to 60 miles a week on them and they are still in great condition with few compression marks on the sides. They are flexible and adapt to my feet as I run, making them good for under-pronators and moderate over-pronators. I am a pretty neutral runner.

These shoes offer support and cushion without being mushy or too soft. I love lightweight shoes but I don't like running high mileage in the so-called "minimalist" shoes so these are a great mix of lightweight and support. I like the narrow toe-box. It fits my skinny little foot, but still allows it room to move and flex as I run. The heel cradle is very comfortable and stable.

You also gotta love the variety of colors it comes in! I have the ones pictured above, but with bright pink laces. The black is awesome because it doesn't get as dirty as white shoes do. Also at nike.com you can customize the colors any way you like (its called Nike iD).


Overall I would give these shoes a 4.5/5 (I can't give them perfect ratings, they still don't top my all time favorite shoes the Nike Zoom Vomero 4. But those were discontinued). I would recommend these shoes to anyone who likes Nike. They do have a slightly narrow toe box that runners with wider feet probably would not like. But if you are looking for a lightweight shoe that still offers good durability and support these are a great choice.

Have you tried the Nike Lunarglide? If so, what do you think of them?