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How to get started with minimal shoes
I've heard some conflicting opinions about minimal shoes and how to use them. My own idea would be to slowly introduce them into my training program, so I don't get any overuse injuries due to using different muscles when running with these shoes.
Currently I'm still at the beginning of a marathon training program, which means I run 5 times a week of which three are 'short' 30-min relaxed runs and the other two a long run and a threshold training.
Since I've got both the Vibram and the Saucony shoes,[link widoczny dla zalogowanych], I can shift more gradual. I can also wear them during the day, given I don't have to comply to any dress code,[link widoczny dla zalogowanych], which means I don't necessarily have to get used to them through running alone.
So now I'm wondering what would be the best way to get started with minimal running shoes,[link widoczny dla zalogowanych]?
In my opinion (backed by scientific evidence), there is a lot more to healthy minimalist running then shoe marketers want us to believe. Here is what I would recommend after LOTS and LOTS and LOTS of research.
1) Strengthen the most effected areas using these Barefoot Running Exercises. Barefoot / Minimalist Running increases torque to knee flexion, knee varus and internal hip rotation.
2) Wear them for walking as often as possible - office, home,[link widoczny dla zalogowanych], neighborhood.
3) Work them into a workout 1 day a week. In my experience there are 2 great places to introduce them,[link widoczny dla zalogowanych].
a) in a short cool down after a workout
b) during form drills (if you do any) and right before a short tempo run,[link widoczny dla zalogowanych]. That helps to reinforce the muscle memory.
4) Slowly increase their usage in your workouts. I believe a 1 year patient plan is the best for maximum adaptation.
Barefoot running / minimalist running has been shown to cause 2 positive changes when introduced correctly,[link widoczny dla zalogowanych]. It should increase cadence / turnover and also increase VO2 max. I am not sure the V02 max changes and would be interested in opinions on that,[link widoczny dla zalogowanych].
When I first got vibrams, I was running several times a week in preparation for a half marathon. I started by wearing them around the house for a while, and I liked them a lot, but I got the false impression that I could go straight to running because I was feeling no pain. So I jogged around the block, 400 meters or so,[link widoczny dla zalogowanych], and went home. No problem,[link widoczny dla zalogowanych], except the next day I could barely walk because of muscle and foot pain.
If I was to start over again, I would start with 100 meters or less on the first day and very slowly work my way up. It did not take long to adjust, but the initial adjustment period was difficult and not completely obvious during the run.
I would also suggest starting by running on grass. The lack or protection can lead to stone bruising at first. I don't know if your feet get tougher, or if you just learn to step differently, but this problem also goes away over time.
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