I, like many of you, have read the book “Born to Run” by Chris McDougall.  This is one of the best running books I’ve read to date.  Aside from giving us a compelling look at an amazing group of people – the Rarámuri – most readers, like myself, finish the book wondering if all our running injuries and setbacks are due to the modern running shoes we train and race in.

First, let me say that I too am very interested in the minimalist movement and look forward to slowly experimenting with Nike Free’s, Vibram’s and barefoot running.  BUT, I would like to play devil’s advocate here and suggest to you that there are more significant contributors to running injuries then the shoes themselves.  It really comes down to the same approach and advice I’ve been receiving about barefoot running: start slow and work into it.  This has to be the same approach we take with conventional running but it’s hardly ever taught or followed.

Think of all the messaging we receive as runners:  Just Do It, Go Hard, No Pain No Gain, fartleks, speed work, tempo runs, hill runs, slow pace, marathon pace, fast pace, last place, first place, plyometrics, stretch, don’t stretch, active warm-up, dynamic warm-up, no warm-up, track this, report that, we’ll even cut a hole in your shoe for your devices and call that a +!  And guess what; you need to do or try it all.   At least that’s what the magazines tell us.

Here’s a list of injury contributors (from a beginners perspective) and suggestions gained from experience, coaching and careful observation.  Please share your own.

Purchasing shoes from anything but a specialty running store
Please don’t think these stores exist to do nothing but pull the wool over your eye’s and sell, sell, sell.  Many of the employees are passionate about running and have your best interest at heart.  It kills me when beginners buy shoes at Dick’s or Shoe Carnival solely on color and two-for-one sales.

No real conditioning
During track season, we work with many kids new to running.  We spend several weeks with general conditioning, coordination drills, body weight strengthening, and basic aerobic fitness.  This all happens before they do any real running.

Too much too soon
We’re all guilty of this.  We get all jazzed up running with friends or with a local club and feel the pressure of doing more than we should.  It results in too many miles before we’re ready. The 10% rule has been around a while and works.  I also advocate taking every fourth week as a down week by cutting your mileage almost in half.

Too fast too soon
The evil partner of too much too soon.  I’ve pulled and torn my hamstring twice due to this error in training.  Build your base!

Build your base
Those new to running can fair best and avoid injury by simply starting slow (10% rule), stay aerobic while building your base of 3-6 months (depending on your fitness level), and incorporating some cross training and strength training into your schedule.  Your cross training may only need to be once or twice a week, but as runners (especially young runners) we run in a linear fashion and neglect muscle groups that keep us holistically fit and balanced.

Poor running form
Over striding, slouched shoulders, excessive arm-swing, and heal recovery are just a few of the running form difficulties new runners’ battle when starting out.  Take the time to observe and help someone out.  A-skips, B-skips, butt-kicks, and bounding are great form drills and should be “practiced” at least twice a week if not more.  Better form + better economy = less injuries.

Running is no different than any other sport when it comes to preparation.  To excel we all need a good foundation, start slowly, and work to improve form and function.  Use these suggestions as guidance and ask yourself how you can become a better runner as you develop over time.  Do this first before you retire those running shoes to lawn mower duty.

Weekend Guest – Jay Feist

I love running in my Vibram Five Finger KSO Treks. I feel lighter, faster, and much more efficient. Running is fun again.

In February of this year, I had one of those life changing events. I had just gotten off the examination table and was told I had two large blood clots in a deep vein above and below the knee. Blood clots in a deep vein are dangerous. What exactly had caused them wasn’t exactly known. But the week before, I had run around White Rock Lake in Dallas on Sunday morning and then sat in a car that afternoon for approx 6 hours on the drive back. I had also pulled something behind the knee during the run. The combination of injury and sitting for such a long time probably caused the blood to clot around that injury. At least that’s the guess.

The reason I mention this, I started to really look at what I was doing to my body. I am a runner. I love to run. But the injuries (achilles, lower back, etc.) over the last several years made me think there had to be a better way. I wasn’t about to quit running. That was not an option. I needed to find out why I was having all those issues and do something about it.

That’s when I discovered there are several styles of running. I read the book on Chi Running and read about the Pose method. I also picked up the book, Born to Run. What an inspiration that book is. But the important take away was running barefoot. That made perfect sense to me. I had two feet that should be more than capable of running without heel protection and arch support.

On Sunday April 25th, I completed the Wichita Half Marathon in my Vibram shoes. I didn’t set a PR because of the limited training schedule, but I was very happy that I finished it in good time. I started running in Vibram’s in March. You are supposed to transition to running without shoe support over a long period of time. It takes time for your feet to adapt. Muscles have to get stronger, ligaments have to get stronger, and bones have to adapt to the new stress. Being in standard shoes all the time makes your feet and lower legs atrophy. Some say you should transition over at least a 6-month period. I think everyone is a little different. Depends on how strong your feet are when you begin.

I have completely changed my running style to shorter steps, faster cadence and to a more efficient movement. I land each step on the mid foot instead of my heels. It took a little time to get used to the new style. In fact, I am still working on it. And sometimes I wasn’t sure exactly what I was doing. But just running barefoot on a grass field will remind you how to run the correct way. This is a perfect way to train your feet. Take off running across the football field or park in your bare feet.

According to some new research, running barefoot or running in minimal shoes places less stress on your body. Your knees, lower back, hips, etc. all benefit from the lower stress of running on your forefoot or midfoot instead of your heels. Running on your heels also takes more energy since the heel strike acts as a brake to your forward motion.

The Vibram Five Finger shoes are the closest thing I have found to running barefoot. They offer protection from glass and small rocks. They allow you to feel the ground beneath. And it’s amazing how much you learn about your running style and your body by feeling the ground. Your feet will tell you if you are running correctly and efficiently. I also know right away when I am starting to convert back to my old style. My heels start hurting! Oh by the way, people are getting up to 2,000 miles in a pair of Vibrams.

Now that I have completed a half marathon and recently the River Run 10K, I will never go back to regular running shoes. I love the feeling of flying over the ground. Running like my feet were intended to do. Only time will tell if the injuries stay away. But in the mean time, I enjoy running again. And that’s the important thing!

By the way, my life changes weren’t all about running. I have also changed my diet to the Paleo diet. After a lot of research, it made a lot of sense too. If you want more info on what I have found on either Paleo or running barefoot, please let me know and I can send you the links.