In your daily pursuits towards improving your fitness level or running ability, you have probably come across the oft controversial topics of "forefoot strike running," "barefoot running," or "minimalistic shoes" (yes, you've seen shoes like the Vibrams I'm sure- the not-so-pretty running sneakers that resemble fingered gloves for feet).
So, where do we stand on the topic? Well, as an endurance athlete and rehab professional, I had been totally against the idea of running in sneakers with a "0mm drop" or flat-bottomed, no-heel rise from an injury point of view. I had also been against changing the way you run, taking on the "if it ain't broken, don't fix it" perspective, not seeing a benefit in changing running technique, especially as an adult.
Recently, some of my running friends began adapting their running to the Pose method and were really getting some positive gains. My curiosity was piqued. I dabbled with it myself, watching YouTube clips here and there, reading about Pose running, and for me the real kicker was the research. Some of the big guns in the rehab and biomechanics world (notably, Irene Davis), who had been preaching for years about the benenfits of the forefoot (ball of foot) strike....and finally gaining traction in the mainstream (thanks to folks like Chris McDougal), led me to fully embrace the switch. Preventing injury, improving running economy, AND getting faster...I was sold. I then became certified as a Crossfit endurance coach where most of the course focused on learning the Pose technique and integrating Crossfit principles into endurance as well.
How has it worked for me? I have not been able to get under a 20 min 5K (7 min/mi pace) ever.
After the past 6 months of transitioning to/training in Pose style running, I PR'd at the Dumont 5K- 19:41 (6:20 min/mile pace). So, the evidence for effectiveness for me was clear. Of course, incorporating consistent speed work on the track and clean nutrition helped A LOT as well, but no doubt, the running technique change was a primary factor in my recent performance.
Is it better to run in the 0 drop sneakers?? Well, yes...and no. If you have bad running form/technique and you add in shoes with bare minimal support, you would be compromising the well-being and longevity of your feet/lower extremities. However, running with proper technique, such as the Pose Method, which we subscribe to at Maven, utilizes the minimalist shoes and will enhance your running experience and performance...BUT, it takes a serious committment and investment in time and patience to do this SAFELY. We take a very conservative approach to introducing our runners to changing their running form/shoes.
First steps to take:
1) Decide if you really care or want to change your running form. If you're a sub-3 hour marathon runner or elite level runner, and you've had no injuries (which is rare), I would consider keeping things the way they are. You're gifted. However, if you've had recurring injuries to the lower extremities (which is the majority of us), consider making a change and continue reading. Contrary to popular belief, you CAN teach an old dog new tricks!
2) Decide on when or if you will seriously commit to changing your running technique. Committing to make the change to a ball-of-foot/forefoot srike-to-heel landing from a heel-to-toe landing during running will take a while for your body (especially your Achilles and feet) to adjust to the new stresses. Perhaps making the change during your running season will not be the best time to devote your efforts. In any regard, you WILL get injured if you progress yourself too quickly. Trust me. I have come across one too many eager novices or seasoned runners desiring to run in Pose immediately, who end up getting injured.....you know, though- it certainly would be a profitable move for Maven Sports Medicine to promote an accelerated Pose running program for people who want to learn it in a day. Hmmm...
If you're a seasoned runner, you'll have to accept the fact that you will not be able to run at your usual pace for any races using this technique during the season without the risk of injury (and don't blame the new shoes...or barefeet!). Think about it. You've probably been running the heel-toe way for MOST of your life and for you to transition to running on a forefoot to heel running style....it will take months of practice if you want to do it right and SAFELY.
Once you've decided that you're fully on board about the duration and committment level required to take the next steps, so to speak, here's our (conservative) transition protocol:
Recommended transition to forefoot to heel strike (Pose running): This is subject to change as we continue refining the process, so we'll keep you informed!
Neuromuscular and Tissue Adaption Phase I (two to three months)
1. Practice running in place with barefeet and "quiet feet" running
Slowly work up to 5 minutes x 12 rounds, 2-5 times a week.
Expect some soreness in your calves, in particular, and a bit in your hamstrings during the first few weeks. The emphasis must be on "pulling" your foot up to towards your butt. Plenty of drills to practice that we'll be posting up on our YouTube site (search: "MavenPT" channel). If you're doing things the right way and your form is correct, you will notice immediately that you almost automatically land on the ball of your foot and then on to the heel (let the heel "kiss" the floor). Keep your foot loose. Also, try some short distance "quiet feet" running. If you're running quietly, you're naturally engaging the gravity dampeners (your muscles). Try running in place, heels first for a second. It doesn't feel good to pound your heels on the ground, does it? If you're feeling soreness in your hip flexors the next day, your technique is incorrect. Contact our office if you would like some help on your technique.
Ice your calves, take a day off (or two or three) if your perceived soreness is greater than a 5/10. Basically, if you're gimping around, take the extra time off. Another activity you can add during this transition if you're thinking about barefoot running (particularly for the barefoot folks) to toughen up your feet is to run in place on asphalt or lay out a pile of gravel or pebbles and do the same (reflexology, anyone?).
I know, two to three months seem like an awfully long time. Right? This time period will allow for you to be generous to your feet and your body; Your limbs will work better for you as a result. You have to get your running form to change and your body to adapt. Check out some of our basic Pose running demonstrations on Youtube (Maven PT channel). www.Posetech.com is also a good site to visit.
Again, we're conservative about this transition, but if you feel like you require less or more time than we suggest, do what feels right for your body. You will appreciate it, trust me. Everyone adapts differently to stresses on their bodies.
2. Buy the 0mm or minimalist (4-7mm) drop shoes...but only use them for walking and drills. Again, performing many repetitions over time is the best way for the necessary adaptations in length to occur in your tendons. Getting your feet, ankles, tendons used to this feel will only help you ease into the transition.
Neuromuscular and Tissue Adaptation Phase II (one month):
Transition to practice running short distances with your minimalist shoes or 0 drop shoes for one month. Attempt distances of 50m, 100m, 150m, 200m, 400m on the track or flat road for another month. You can attempt a combo of running the "old" way and every few minutes, switch over to Pose running for a mile or so and then back to your old way or running. You will start to feel the difference and your body will start to get used to running for distance in Pose.
Reintegration Phase I (two to three months):
1. Now it's time to transition running with a lower heel drop (Nike Free run have been my favorite, but look for a 4mm drop) for two to three months, keeping the mileage around 3-6 miles every other day at a slow pace (I know, this is relative). Build your mileage up slowly, but steadily.
Reintegration Phase II (two to three months):
2. Transition to running in a 0 drop shoe for two months. Keep your mileage around 3-6 miles a day or every other day. Some short distance speed work on the track can be done once a week, but be aware of how you feel the next day.
All in all, we believe a 5-9 month transition (again, people adapt differently) is a safe duration of time to make the slow and steady transition to a minimalist sneaker or barefoot running. Depending on your body's ability to adapt, age, weight, flexibility, or running level, this transition time can either be lengthened or shortened.
For more information on Pose running, check out www.posetech.com. Contact Dr. Yoo at mavenoffice@gmail.com if you have questions or would like to be coached on running technique or how to succeed in your first sprint or olympic distance triathlon.
