Understanding the Minimalist Running Philosophy

For decades, running shoe companies have traveled down a path of developing and selling shoes with the “latest and greatest” technologies. Different shoe models through the years have focused on cushioning, stability, motion control and other functions that most runners considered desirable, if not downright necessary, or some combination of those features. But in the last few years, a new running shoe philosophy has taken hold – the philosophy that “less is more.”

Barefoot running (Photo credit: Wikipedia)

This has come to be known as the “minimalist running” philosophy. In short, those who follow the minimalist running line of thinking will point to the fact that humans have been walking and running for thousands of years, and for all but just the last few decades we’ve been doing it in basic footwear or no footwear at all. Because humans have been walking and running for so long without running shoes, our feet, legs, knees, hips and virtually every other part of our bodies that have to do with forward motion are already designed or evolved to work optimally.

The thinking is that by putting our feet into running shoes that “protect” us, we’re actually doing harm to ourselves in a couple different ways. First, by virtue of the shape and height of most running shoe soles, running shoes actually teach us to run improperly. That is, by putting lots of cushioning in the heel, and making the heel higher off the ground than the front of the foot, the shoes encourage us to strike the ground with our heel, with the foot landing far ahead of the body’s center of gravity. Recent studies have shown that “heel striking” puts a dangerous amount of stress on the joints, even if the strikes are cushioned with running shoes.

In contrast, when people run barefoot they naturally gravitate towards a stride that has them striking the ground with their midfoot first, and having their feet land almost directly under the body’s center of gravity.

As far as form goes, the closer to barefoot, the better. In fact, some runners do prefer to run a significant portion (or perhaps even all) of their workouts barefoot. Clearly this will require a period of adjustment as a runner’s body and form adjusts to the new technique. Furthermore, using common sense and listening to one’s own body is essential. If like to run on gravel paths or roads, then going completely barefoot probably isn’t the best idea.

Vibram FiveFingers minimalist running shoes. (Photo credit: Wikipedia)

A related claim in the minimalist running philosophy is that by putting so much cushioning material between the foot and the ground, it becomes virtually impossible to listen to the body’s own feedback about whether one’s running form is efficient and smooth. In addition, traditional running shoes that have a number of different “motion control” features are thought to prevent the body from running in the way it naturally wants to.

Most individuals who follow the minimalist running philosophy would not claim that the best or safest course of action is to simply find the simplest, lightest and thinnest pair of running shoes (or just go barefoot) and start running a dozen miles a day because it’s “natural.” We’ve spent practically all of our adult lives in thick and inflexible shoes, so a period of adjustment will be necessary. Runners who adopt a more minimalist approach to their running shouldn’t expect to maintain their prior work out levels when they switch to a new type of footwear. But with time and patience, they may be able to reap the benefits of healthier joints, and less pain, stress, and wear and tear on their bodies.

How to Get Started Running For Fitness

Running is a great way to exercise for cardiovascular fitness, overall health, and to lose or maintain your ideal body weight. Running is also enjoyed by many as a great stress reliever, especially when choosing to run outdoors. Getting fresh air after working indoors all day and enjoying the beautiful outdoor scenery is a nice perk of running.

If you want to experience all these benefits, or even just a few, there are some steps to take to get you started in the world of running. It takes time and dedication, but with patience, you will easily begin to accumulate miles on your running shoes.

(Photo credit: Grand Canyon NPS)

Set Your Goals

No matter if your goal is to increase your physical activity level or to lose weight, the first step to starting a running program is to set goals specific to you. When you set goals that are personal to you, and are achievable, you will be more likely to stick to obtaining your goal.

Obtain Medical Clearance

If you have never exercised, it is important that you make an appointment to see your medical doctor. Ask for a complete physical, and let your doctor know that you are considering starting a running program. He or she will be able to tell you if a running program is appropriate to your current health.

Plan Running Days

You should make a commitment to schedule time in your busy calendar for a running session. Anywhere from three to five times a week, beginning with a minimum of 10 minutes, is great to start a running program. You can slowly build up this time, but in the beginning, your focus in on making that commitment to running.

ASICS stability running shoes, model GEL-Kinsei (Photo credit: Wikipedia)

Purchase the Right Running Shoes

With each sport, there is certain equipment that is needed to protect you from injury. Running is no different. When it comes to running shoes, ensure that you purchase shoes that are designed specifically for running – not walking or cross-training – just running.

Running shoes have more cushion and support that is needed for this kind of exercise. If you are unsure as to which running shoes are good for you, visit a sporting store that sells running shoes and speak to a professional sales person. He or she will be able to guide you in your particular needs. Also see our earlier post on how to choose the right running shoe.

Build Your Endurance

Now that you are prepared, it’s time to begin your running program. Don’t start off by thinking that you have to run fast and run many miles. In the beginning, focus just on time spent running. If you start off running too fast, too soon, you could be setting yourself up for injury, which will ruin your running goals.

To begin, start with a brisk walk for about two minutes and run slowly to moderately for one minute. Keep repeating this process until you have completed 10 minutes. You can slowly increase this time to 20 minutes as you feel stronger. Once you are at 20 minutes, try increasing your running time to your walking time. For example, run for four minutes and walk for one minute.

You can then slowly increase this time to 30 minutes. Once you are running more, you will notice that you are covering more distance. This is a great time to start re-analyzing your goals if you just want to keep running just for weight loss or weight maintenance at 30 minute sessions, or whether you want to get into long-distance running and races.

Stay tuned over the next few weeks as we share some tips for starting a regular running practice, and even working up to running some races if that's one of your goals!

Review: FitFlop Women's Toning Flip Flop: Do They Really Work?

First came the toning sneakers, now come the toning flip flops for summer! And the FitFlop brand are taking the world by storm right now. But how does the FitFlop Women's Toning Flip Flop really "shape up" when you look at the evidence?

What To Look For In Toning Flip Flops

1) Style: The premise behind the FitFlop is that you will benefit more from everyday activities like walking. This doesn't mean you want to look like you're kitted out to go to the gym all day every day, though, so you want your toning flip flops to look stylish.

2) Comfort: Next, your toning flip flops have to be comfortable. If not, you're not going to wear them, and you're not going to benefit!

3) Fitness Benefits: The main point of these flip flops is that they need to be well designed to help you improve your fitness.

Features Of The FitFlop Women's Toning Flip Flop

* Styles: FitFlops come in a huge number of styles including metallic leather, sequins, suede and rhinestones.
* Color: Each style can be purchased in a variety of different colors.
* Sizes: FitFlops are available in US sizes 5-11.
* Design: They are made with EVA foam to create a "destabilizing effect".
* Benefits: They can help to improve leg, calf and gluteal muscle activity and posture.

What Customers Are Saying About The FitFlop Women's Toning Flip Flop

FitFlops have been some of the best selling shoes for months now. Customers aren't just buying them to improve their fitness and lose weight, they're buying them because they're extremely comfortable and stylish at the same time. Reviews are generally very positive!

Any Complaints?

Unfortunately, FitFlop Women's Toning Flip Flops are only being sold in whole sizes. If you usually wear a half size then the manufacturers recommend that you choose the smaller of the two sizes. Aside from this, customers have noticed that some styles of the shoe are a little narrow and may not be suitable for those with wide feet. And, due to the height of the FitFlop, they're not suitable for all terrain walking.

fitflop (Photo credit: Leo Reynolds)

Can Toning Flip Flops Really Work?

If you're looking for a shoe to help you tone up and lose weight, this this is the big question and probably the biggest consideration for your purchase. Like other brands of toning footwear, the FitFlop Women's Toning Flip Flops is made using EVA foam that creates a "destabilizing effect" as you walk. In other words, they won't work miracles, but they will rock back and forth while you're wearing them to help keep your muscles more active as you walk, helping you to tone up quicker than you would normally.

The experts are firmly divided when it comes to toning footwear, with many arguing that it's simply the extra walking you're doing that makes the difference in your fitness efforts. However, many happy customers have reported feeling extra tired and achey after using these shoes with their normal workouts. The design of the shoe can help you walk the "right way" i.e. the most effective way for making the most of those muscles!

It really is up to you whether you think it's worth giving the FitFlop Women's Toning Flip Flop a try. Many happy women swear by these shoes, but you'll only see results if you put some effort in!


Get Your FitFlops Here:

     

Review: Skechers Women's Shape-Ups Toners: Do They Live Up To The Hype?

Toning sneakers have been around for several years now, but it's only in the last year or two that their popularity has really soared. Although there are many brands on the market, Skechers Women's Shape-Ups toners are still the most popular and are selling in huge numbers everywhere. But are they worth spending your hard-earned cash on?

The Basic Features of Skechers Women's Shape-Ups Toners

(Photo credit: Wikipedia)

These are specially designed sneakers that promise to help you tone up faster, burn more calories, and improve your posture. Some of the main features include:

* Antibacterial sock liner to increase breathability and avoid moisture build up,
* A "kinetic wedge" in the sole that rocks back and forth to force your muscles to work harder as you walk,
* Rubber tread to maximize traction.
* Available in traditional sneaker style with lace up front, and in a wide range of colors.
* Designed for extreme comfort while walking, with lower impact on the joints.

Skechers Women's Shape Ups XF - Accelerators Lace-Up Fashion Sneaker

How Do Skechers Women's Shape-Ups Toners Work?

First things first, how do these sneakers actually work to help you tone up more quickly? It's understandable to be skeptical when it comes to anything that claims to help you lose weight faster!

Skechers claim that you can burn more calories thanks to the curved design of the shoe, and that the instability created by the "kinetic wedge" will make your muscles work harder in order to stay balanced. The end result? More toned calves, thighs and buttock muscles.

Independent studies have confirmed that the design of the shoe may have an effect on your workouts, and will help to increase muscle activity as long as you use them. Other studies have concluded that the shoes simply motivated people to work out more than usual - so the evidence is still inconclusive.

Where the shoes have usually seen greatest results is in improvement of posture which can help to make your workouts more effective on its own.

What Customers Are Saying About These Toning Sneakers

The sales numbers speak volumes: Skechers have a number of very happy customers who are coming back to buy even more pairs of these sneakers. Although many buy them for the toning benefits, and claim that they have noticed results when wearing them. One reviewer even tested the shoes while doing housework and noticed that she was aching when she finished!

However, many customers buy the shoes simply for their comfort and reduced impact on the joints. They've found that it helps to make exercise and day to day walking more comfortable for them.

Skechers Women's S2 Lite Shape Ups Lace-Up Fashion Sneaker

Are There Any Complaints?

The main complaint of the first series of Skechers Shape-Ups was that they looked noticeably different to standard sneakers. The good news is that there is now a large range of sneakers that look just like any other kind of sneaker, so you won't automatically stand out while you wear these shoes for your day to day walking. Most customers state that the shoe feels slightly odd and unnatural to wear at first, due to the rocking motion, but that you quickly get used to them.

Aside from this, the main complaint of the new style is that they run slightly small - you may need to order a size larger than you normally wear.

Conclusion

Thanks to the new styles available, Skechers Women's Shape-Ups Toners are now more accessible to a wider range of women who want something that looks like a traditional sneaker. Although they do cost more than many sneakers, they're worth it if you're looking for something comfortable that will improve your posture and may help you to tone up faster than normal.


   

How to Get Started Running for Health & Fitness

Interested in running but not sure where to start? Running can be one of the most powerful ways to change your life. It is, of course, a tremendous calorie burner. However, running offers so much more than weight loss. Running helps you feel successful. It boosts your energy levels and libido. It improves your ability to sleep and manage stress too. Ready to get started?

Step #1: Make Sure You’re Okay to Run

If you’re struggling with any health conditions it is important to talk to your doctor first. Running often helps reduce or eliminate many health conditions. However, it’s important to get medical clearance and learn the precautions that may apply to you first.

Step #2: Get Your Shoes

A pair of ASICS stability running shoes, model GEL-Kinsei (Photo credit: Wikipedia)

You really don’t need any special running gear or equipment but you do need a good pair of shoes. Visit a running store where they can take a look at your foot type and recommend the best pair of shoes for you. A good pair of running shoes can make running easier and it can reduce your risk of injury. (Check out our previous blog post on choosing a good running shoe to learn what to look for. If you're running in the winter, be sure to dress in layers, and see our winter running gear guide article for more tips.)

Step #3: Find Your Style

There are many different places you can run. For example, if you enjoy nature you may enjoy running on trails. If you value convenience then you may prefer to run in your neighborhood or on a treadmill. Decide where you want to run. What’s your running style?

Step #4: Run!
Now it’s time to get out and run. However, if you’ve never run before it’s also important to take it slow. Experts recommend starting by alternating walking with running. You can use a clock to time yourself or you might simply use landmarks.

For example, I’ll run to that next stop sign. The first time you head out you may want to simply walk for a few minutes until your muscles are warmed up. Then run as long as you can. Then walk again. Pay attention to how long you run and how long you walk. This is your foundation. Now, the next time you head out you can aim to run at least one minute more than you did last time. Eventually, you’ll be running the full time or distance. (Keep in mind that if you just want to lose weight, alternating running with walking may be all you need to do. Using this interval-style method burns more calories from fat, and boosts your metabolism around the clock.)

 (Photo credit: Wikipedia)

Step #5: Step It Up

Once you’re meeting your initial goal, which may be to run for 20 or 30 minutes or to run for a few miles, it’s time to take a look at your future. Evaluate your reason for running and create a new goal that supports your reason.

For example, if you’re running to lose weight then you may want to add intervals to your running program. Intervals are short bursts of intense energy and they help you burn more calories. (See note above.)  If you’re running for general health and fitness, competitively, or just because you enjoy it, you may want to add distance to your daily run or sign up for a race.

The most important takeaway here is to start slow. As a new runner it takes time to condition your body. Have patience with yourself and stay positive. Every step you take is a step toward better health and fitness.

Review: Vibram Five Fingers Shoe For Minimalist Running

Running shoe technology never stops developing and advancing. But it’s wrong to assume that all of these developments are moving towards more advanced cushioning and support and motion control features. In fact, one of the most popular trends in running shoes over the past few years has been that of “minimalism.”

The concept of minimalism states that since humans have been walking and running for thousands of years with very basic shoes or sandals (or even barefoot), it’s preferable to keep any footwear as minimal as possible and simply let the human body do its job.

Vibram FiveFingers Sprint shoes, inner side. (Photo credit: Wikipedia)

One of the first shoe companies to take advantage of this trend was Vibram. Vibram introduced its first “Five Fingers” shoe in 2005.  The best description of a Vibram Five Fingers shoe is that it resembles a “glove” that hugs and conforms to the shape of the foot. And just like a glove, these shoes contain individual compartments for each toe. But unlike a glove, the Five Fingers shoe is not simply comprised of a few pieces of fabric stitched together. Rather, these Five Fingers shoes have a shaped and contoured durable rubber outsole, and a pliant upper to make sure that the shoe fits comfortably and securely.

Vibram currently offers over a dozen different models for men and women, and even several different models for children. The differences in the various Five Finger shoes relate primarily to how they will be used. Vibram offers models that are geared towards indoors activities such as dancing and yoga, as well as outdoor activities that take place on sidewalks, paved bike paths, well groomed trails, and rougher trails. Vibram even offers models designed for walking, hiking and running outdoors in cooler temperatures (and even snow).

Each model of the Five Fingers shoe allows the foot to move naturally. The shoes are ideal for individuals who want to be able to run with a barefoot style and form (which generally means landing more in the middle or front of the foot rather than striking the ground with the heel), but who don’t want to be on a constant lookout for glass or other debris that might be on their normal walking paths. The Five Fingers shoe fills the need for runners, walkers and other active individuals who want to strengthen their feet and allow their bodies to experience motion without undue restriction in their feet.

Vibram Five Fingers Shoeware (Photo credit: mauritsonline)

New users of Five Fingers shoes will notice that while they generally feel quite comfortable once their feet are in the shoes, the process of putting them on can be a bit challenging the first few times. Because the shoe has different compartments for each toe, it can take a bit of practice. It’s also important to try on the model of whatever Five Fingers shoe you’re considering, because the sizing might be different from your current traditional style shoes.

While it’s not necessarily a downside or a negative, it is worth noting that a person who doesn’t have particularly strong foot muscles (in other words, just about anyone who spends most of their waking hours in traditional shoes) will have a bit of an adjustment period while their body gets used to the new footwear. Traditional shoes generally restrict the movement of the feet, so the muscles in the foot will require some time to strengthen themselves. Just take it slowly (see tips in our previous post) and you’ll likely find the Five Fingers shoe to be a great new addition to your active lifestyle.

Vibram Five Fingers Shoe Examples:
   

5 Steps to Getting Started With Barefoot Running

Ready to try out the latest running trend? If you have struggled with running pain or are just curious about the hype then barefoot running may be something to try. Before you take off your shoes and head out the door it’s important to know the facts. It’s important to get started correctly or you may get hurt.

Healthy feet of an 11-year-old girl who regularly goes barefoot. Note the presence of ideal arches. (Photo credit: Wikipedia)

Step #1: Start Walking Barefoot First

The first step is to start acclimating your feet to being without shoes. Start walking barefoot whenever you can. Walk barefoot around the house, in the park or your yard. You may also want to consider buying a pair of minimal walking shoes. These shoes have a large toe box which gives your toes room to spread out. They also don’t provide any cushioning for your feet. And they’ll have little if any height difference between your heel and your toe. They’re flat.

Step #2: Walk Outside Barefoot for 10 Minutes a Day

The next step is to begin to toughen your feet and strengthen them. Yes, you have muscles in your feet. Now you may be tempted to run at this point. Don’t do it. Spend a week walking outside each day for ten minutes. Walk on the grass. Walk on the sidewalk. Feel the ground beneath your feet and pay attention to how you may walk differently – lighter.

Step #3: Increase Your Walking Time

Start increasing your walking time to fifteen minutes each day and try to transition from the grass or sand to the concrete or asphalt. At this point you may start running for no more than five minutes on grass. Stay off the pavement.

Step #4: Start Running

Assuming your feet are doing okay, minimal aches and pains, you can begin to transition to running on pavement with your bare feet. Again, you may want to keep it to less than five minutes. You can also alternate between running and walking.

Vibram FiveFingers Bikila shoes, top view. (Photo credit: Wikipedia)

Step #5: Building Your Endurance

Gradually increase the amount of time you can run with bare feet. You’ll probably want to run no more than three or four days a week. Your feet will need a rest.

What About Minimal Shoes?

This step by step schedule is designed for people running barefoot or with minimal shoes. If you’re wearing something like the Five Fingered shoes from Vibram (see our review of these in Saturday's post) then you will still want to take it slowly. You may, however, be able to hit the pavement sooner but take care. If you feel any significant aches or pains, take it down a notch. You’ve been wearing shoes for decades; it takes time for your feet to adjust to feeling and responding with the ground in this new form.

Choosing the Right Running Shoes

The right shoes can make the difference between running joy and running pain. Your feet bear the brunt of the impact when you run. The right shoes help ensure your foot hits or strikes the ground in the most optimal way. If your foot rolls to the inside or outside then you may feel stress in your shins, ankles, knees, hips and even your back and neck. Keep an eye out for these issues to make sure you choose the right shoes for your feet and gait.

(Photo credit: Wikipedia)

Are You Over Or Underpronating?

When you run, there are three things that commonly happen when your foot hits the ground. It may hit directly on track. It may roll to the outside, also called overpronating. Or it may roll to the inside, also called underpronating.

It’s important to know how your foot strikes the ground when you run. This information will help you choose the right shoes. There are a few ways you can tell.

1. Look at the bottom of your running shoes. Where are your running shoes most worn? Are they thinning on the outside or inside of the shoe? If so, then your foot may be rolling in that direction when you run.

2. Take the wet foot test. Wet your bare foot and stand on a piece of paper. Look at the shape of your foot. Flat feet tend to overpronate. High arches tend to underpronate.

3. Get a gait analysis. Many specialty running shoe stores offer what’s called a gait analysis or a running analysis. They videotape your feet as you run on a treadmill for a minute or two. They then look at your foot strike and running motion and can make instant recommendations about the best shoes for your mechanics. This is often the best way to find the right shoe right away and may eliminate the trial and error shoe buying process, which can get expensive.

Three Types of Shoes
There are essentially three different types of running shoes (we’re not talking about minimalist or barefoot shoes in this article - we'll cover those in a future post). They include:

* Cushioning
* Stability
* Motion Control

Generally, certain foot types and foot striking motions will fall into a specific shoe type. Let’s start with Motion Control

Motion Control shoes are rigid and prevent a person’s foot from rolling around. These shoes are generally recommended for people with low arches, flat feet, or overpronation.

A pair of ASICS stability running shoes, model GEL-Kinsei (Photo credit: Wikipedia)

Stability shoes have some motion control elements and some cushioning elements. They’re generally lighter shoes and are designed to support a person’s existing running motion without altering it. They’re generally recommended for people with normal arches and an even foot strike.

Cushioning shoes as you might suspect offer an abundance of cushioning. They’re recommended for people with high arches in their feet. If you have a high arch then you’re likely running a bit on the outside of your foot. This impact can cause problems up your leg. The extra cushioning in this type of shoe can reduce or eliminate those problems.

Finding the right shoes makes a big difference in your running success. They can help you run further and faster without the pain. Take the time to shop around. You’ll be glad you did.


Examples of the 3 Types of Running Shoes: