Minimalist running shoes; Transition is the key

In 2005, when Vibram came out with the initial five finger running shoe, which essentially looked like a futuristic foot glove, the minimalist running shoe was born.  The idea stemmed from the book “Born To Run” which touted the benefits of barefoot running.   Barefoot running has become the newest trend in the running world.   The shoe companies have been fast to create their own “minimalist” style of footwear to simulate the barefoot running style and accommodate the running masses eager to jump on board.  The term “minimalist” refers to a minimal-drop in the heel left and cushioning in the bottom of the shoe.

The idea behind barefoot running is that it brings back a more natural running style that changes our gait from a heel strike landing to a midfoot or forefoot landing.  This is believed to lead to increased foot strength, better running economy, less impact stress, better lower body proprioception and ultimately fewer injuries.  While it is widely recognized that barefoot running does alter the running mechanics with regard to the foot landing, there is still considerable debate about the overall benefits, and especially the claims of injury reduction.

The switch from traditional running shoes to minimalist shoes can lead to injuries that will interrupt training.  Think about it: the technology behind running shoes for the past 20 years has focused on increased support, cushion, and push-off energy return.   Now the trend is to forgo all that extra support and cushion and go barefoot.  This is a dramatic change.  If you have been a runner for years, your foot is conditioned to all this increased support, and suddenly taking it away while you are pounding the hard paved surface can lead to injury.  Common injuries associated with a rapid change to minimalist shoes are plantar fascitis, shin splints, iliotibial band syndrome, Achilles tendonitis, blisters, stress fractures, bone bruising and heel pain. 

One recent study in Medicine & Science in Sports & Exercise found that runners who ran some of their miles in the Vibram FiveFingers minimalist shoes showed signs of bone stress reactions or injury in 10 of 19 runners after 10 weeks.  This was compared to 17 runners who continued to run in conventional running shoes.  Another study indicated that the minimalist style shoes actually mimic foot mechanics more closely associated with traditional running shoes, rather than barefoot running.  

The bottom line is that the transition to barefoot running may not be for everyone and needs to be considered carefully.  However, if deciding to go with the barefoot running style by utilizing the minimalist style shoe an extended transition needs to be implemented.  Vibram recommends a 10 week transition into their FiveFinger running shoe.  However, in light of the recent article cited above, I would suggest a much longer transition.  Various opinions weigh in on how long this transition should take and they range from 10 weeks to 2 years.  Obviously everyone will transition a little differently, but I would recommend that you begin your transition with the mindset that it will take about a year (if you are transitioning into an extreme minimalist shoe such as the Vibram FiveFinger).  This is very conservative, but a serious injury could lead to a stoppage in training that could last months.

How you transition is very important.  If you are looking into an extreme minimalist shoe (one with virtually no heel lift) then you might want to transition into a less aggressive shoe first.  I would suggest beginning with shorter runs (25% of your average daily mileage) in the new shoes one to two times a week, and slowly build the mileage from there based on your body’s response.

There are other things that you can do to prepare your feet and legs for the transition.  Increasing flexibility of the forefoot and ankle by stretching the plantar fascia, Achille’s tendon and calf will help prepare the lower extremity for the forefoot landing.  Walking barefoot or in flat shoes can also help with the transition.  Strengthening the foot and ankle is important to retrain the foot stabilizers that have atrophied over time with the use of very supportive shoes.  This can take months to accomplish.  One terrific exercise to accomplish this is the single leg balance, done in a progression of eyes open, eyes closed and then with movement (such as touching the toes).   Barefoot calf raises on the floor or on stairs is another exercised that helps to strengthen the foot and ankle.

Are the minimalist running shoes a revolution in running technology, or just another shoe fad like the calf toning walking shoes?  It is difficult to say at this point in time.  However, the transition into this new running shoe is the key to avoiding injuries and should be taken seriously.   A well planned and executed transition can make the difference between enjoying this new technology and swearing it off.