Running and Footwear…is less really more?

So what are the “best” shoes for running? For that matter, should we run…what’s better…distance, sprinting? Whoa!! Slow down.

Let’s first talk about running in general. We can all agree that running, whatever the type, has its place in fitness. The type of running truly depends on a person's goals and interests. Long slow distance (LSD) is one type of running and, if properly programmed, can be a great tool for building cardio-respiratory endurance and burning fat. Some of the problems with LSD can be running injuries, overtraining and muscle-loss.
Sprinting, on the other hand is also, if properly programmed, is a great tool for building speed, power, cardio-respiratory endurance and muscle. Like LSD, some of the problems with sprinting can be running injuries and overtraining.

Its pretty clear that we can have an entire discussion on the benefits of both and where they fit into various fitness programs. I am a fan of sprinting (50m, 100m 200m 400m) because they better suite my fitness goals plus I just like knowing that I can still run fast…relatively speaking of course. That doesn’t mean I don’t do LSD…because I do. I just do it when it fits with my goals plus I still find it relaxing to go for a trail run or through the neighborhood early in the morning. Perhaps later down the road I will write more about LSD/sprinting and how to program both, but for now I want to focus on footwear and take a closer look at the mechanics and some of the physiology behind running and how our foot works.

We are constantly bombarded with TV and magazine ads for the latest, greatest shoe for every type of sport or activity out there. Usually by the time we get a shoe, a few months later a better model is released and you find yourself buying more shoes. Footwear, like so many other things, is an industry that is focused on making money. That can be a problem for the consumer because they may not be receiving the most accurate information and may be doing more harm than good.

The foot is truly a work of art. It is comprised of powerful tendons, small muscles and 26 bones that form a complex and very efficient suspension system that absorbs and transfers energy if used correctly. We can think of the foot as a leaf spring type suspension system similar to that found in a car except instead of being secured at both ends it is only secured and one end allowing the other to “spring” or “re-bound” after force is applied. This is an important concept to understand because it teaches us how to better use the foot.
Running is a skill. This means that we need to learn to walk before run, so to speak. How many of us were taught how to correctly jog or run? Not many. Out of those people, how many do LSD running/jogging with the latest greatest running shoe that the commercials say will make us better runners? All of them.

This means a loooooot of injuries. Think of the running shoes that are out there and think of where they have the most support. The heel. This sends the message that its “okay” to land on our heel and, if we do, the reinforced heel will “bounce” or “spring” back so we can effortlessly float down the trail as we smile and wave at squirrels. Sounds pretty silly huh? That’s because it is and that’s the message folks are getting thus making shoe companies a lot of money.

I found the graph below from a website that discusses various sports injuries. I'm not sure what resources were used or how reliable they were, but the graph does show something interesting. Notice the increase in running injuries between 1991 and 1998. Huge difference. I believe that there is a direct correlation between the new trends in running shoes and increase in injuries. The greatest change in running shoes happened right around 1990 when Nike went from the thinner soled shoes to a new type. The type of shoes I'm talking about are those with the heels heavily supported with springs, shocks, gizmos and air cushions. (You may have to click on the graph to enlarge it.)

A few years ago I went to a running certification course put on by Brian MacKenzie.  In this course we learned about the POSE running technique which teaches proper foot strike, foot pull and how to use gravity to help us run more efficiently.  Prior to this course I had been running for years and figured that shin splints and knee part were just part of running.  The day after I completed this course, I made a few adjustments in my running and haven't had any knee pain or a single shin splint since.  As a result of that course I also started looking into changing my footwear.

I am a believer in the minimalist approach when it comes to footwear.  I now only run in shoes with thin soles and minimal support.  Imagine if we wore mittens on our hands our entire life and one day decided to take them off and use them.   We would find not only are the bones and connective tissue poorly developed but our hands would have very little strength.  This is what shoes do to our feet.  Yeah, yeah, I know...shoes protect our feet, and I agree. But I think, for those who run, it is worth the time to check into this and perhaps consider changing footwear or do a little barefoot running.

Many of you have seen or heard of the Vibram Five Finger running shoe.  I think they are great.  It is important that these shoes are given plenty of time, perhaps weeks, to acclimate.  When I got my first pair, after two weeks, I figured I was ready to do some distance running and subsequently got a stress fracture.  So take your time with these.  Below is a picture of the Vibram Five Finger shoe and the New Vibram Merrell shoe...which I'm hoping Santa will get me for Christmas.

When we heelstrike or land on the heel, the energy is absorbed through the skeletal system which causes pain and injury...not to mention it takes more energy to run that way.   When we land on the ball of our foot, we allow our muscular system to absorb the energy and let the Achilles tendon and muscle elasticity to its job.

We are the only mammals that have an Achilles tendon and for that reason, many would argue that we are mechanically designed to run very well.  Born to Run by Chris McDougall is a great book.  In it, the author chronicles his journey from learning how to prevent running injuries to the Copper Canyons of Mexico where he meets an elite, super-athlete tribe of Indians who are known to commonly run 50+ miles.  Here is one of many articles by Chris McDougall where he talks about barefoot and trail running.

I also think barefoot running has some great benefits.  Not only does it develop proprioception and foot strength, it also develops proper running technique.  For those wanting to add some barefoot running to the mix, then make sure to "ease" into it.  How much you ask?  Well, I think for starters once a week go find a grass field and start slow and work up to a few 100m sprints.  Then after a month or so, start increasing the frequency or duration.  If running barefoot in a grass field, be sure to do your recon and check for stickers.  I am speaking from experience.

Here is an article on some of the benefits of barefoot running and lists several sources.  Here is another short article by Paul Talbot on the relationship between shoes and increased foot injury.

However you decide to fit running into your training, whether LSD or sprinting, it is important to understand that running is a skill that needs to be developed. Like all other movements, when we develop that technique, not only do we improve our performance but we reduce injury as well.  Until then, make sure to get some sprints in and pick up something heavy.