What Happens On Your First Run In Minimalist Running Shoes

Nike Free 3.0 (left) and 4.0 (right)

Runners hate getting injured since they usually can't run while nursing an injury. To minimise injury, you can vary the impact forces by running on different surfaces, running at different speeds and running on different terrain. I wrote previously that rotating your running shoes can help prevent injury as it loads bones and soft tissue differently.

Vibrams have been taken to task for advertising that wearing their shoes can help you change your running gait and thus prevent injuries.

Now I have good news for runners wanting to try minimalist running shoes. Another study has shown that switching from conventional running shoes to Nike Frees does not change your running gait, which is great for those of you thinking of transitioning to minimalist running shoes provided your running technique is correct.

Researchers had runners who were used to running in conventional running shoes do three 10 minute runs. First 10 minutes in their normal shoes, then in Nike Free 3.0, and in their normal shoes again.

The researchers expected the runners would change their gait while running in the Nike Frees as they were unfamiliar with the shoes. (This is thought to increase injury risk as you need to get used to a different shoe).

The researchers were surprised to report that in trained runners, there was no change in lower limb variability while wearing minimalist shoes for the first time. It was similar when the runners switched back to their regular shoes.

My own personal take on this? As written previously, the Nike Free's are probably on the conservative end of minimalist running shoes (as compared to say Vibrams) and provide cushioning close to traditional running shoes. It may be different for minimalist shoes that are more minimalist.

Now while I'm writing on Nike Free's, remember I received 3 pairs of Nike Free's earlier this year? Well, I guess it's not too late for me to write a little on how the shoes feel since I've logged some decent miles in them.

Since late May this year I've been working a couple of half days at Physio Solutions. I usually try to run home after I'm done seeing patients there.

Well, I worked there 3 half days this week, which means I ran home 3x this week!! When I first started running home, I ran mostly in my 3.0's. Now I prefer the 4.0, mainly because the 3.0 seems to run a bit on the short length wise. Probably half a size smaller. My suspicions were confirmed when I put my 3.0's and 4.0's together. Though both were listed as size 7, the 3.0's were a tiny bit smaller.

Slight difference in length even though both same size

Width wise the 3.0's were pretty snug. Again I found it easier to put on and take off the 4.0's compared to the 3.0's. The 3.0's had a more "sock-like" feel compared to the 4.0's. Both have very soft midsoles. I sometimes try to cough deliberately when I'm running to pass someone as quite a few people who don't hear me have been startled when I run pass them.

As for my 5.0's,I've not run in them yet, just worn them for walking around.

Reference

Frank NS et al (2013). Lower Limb Kinematic Variability Associated With Minimal Footwear During Running. Footwear Sci. 5(3): 171-177.  DOI: 10.1080/1942480.2013.797505.

*Thanks to Andrew Kwong again for my 3 pair's of Nike Free's, to Andrea Goh for bringing them and Ernest Rodrigues and Duane Wee for previous Nike Free's.

My previous 5.0 all worn

The "pull-tab" makes it easier to wear

Comparing Running Barefoot Versus Nike Free, Lunaracer And Own Running Shoes

Nike Free 3.0

This recently published article in the British Journal of Sports Medicine caught my eye as it compared highly trained runners running in four conditions namely, barefoot, running in a Nike Free 3.0, Nike Lunaracer 2 and their own running shoe. Well, good news if you have knee pain, but not so good news if you have ankle, foot, Achilles or calf pain.

22 highly trained, high-level runners (average 10km time of 33 mins) were chosen by the researchers. Each were given a pair each of Nike Free 3.0, Nike Lunaracer 2 and they had 10 days to run in them and barefoot to get used to them. In addition they also ran in their regular running shoes (on average 125-140 g heavier than the 2 Nike shoes given).

The runners were filmed and their running gait measured using 8 force plates. After a warm up, they did 10 running trials in each of the four conditions (running barefoot, Free, Lunaracer, own running shoe). Their average speed was fast, at 4.48 m/s (or 6 min miles).

And the results? Well, the study showed that running barefoot ia a lot different than running in shoes, but the different shoes did not differ much.

One real difference though was that the runners tended to have a shorter, quicker stride in the Nike Frees and Lunaracers compared to their own regular shoes (average cadence of 183.9 steps/ min versus 181.3).

Key differences between barefoot running versus running in shoes were numerous. Barefoot running elicited a shorter stride length than all shod conditions. There was also higher cadence than all shod conditions (average 187.7 steps/ min). Flatter foot placement at contact and greater ankle plantarflexion at toe off were also observed.

There were also less work done at the knee (24% less when barefoot compared to own running shoe). There was greater joint movements and more work done at the ankle though.

The authors summarized by adding that knee and ankle mechanics were different when running barefoot compared to all shod conditions, including minimalist shoes. Meaning that the minimalist shoe cannot entirely replicate the mechanics of running barefoot.

What does this all mean for you, the runner? Well, this article confirms that running barefoot mechanics are different compared to running in a well cushioned shoe. Running barefoot tends to reduce work done in your knees, but increase work done in your ankles.This means that barefoot running will help those with knee pain but may stress your foot, calf, Achilles and ankle more. So good for those with knee pain but not so great for those with ankle, calf, foot, Achilles pain.

The researchers also acknowledged that the Nike Free may not be really considered a minimalist shoe (given its elevated heel and cushioning available). Wearing a more "minimalist" shoe like the Vibram Five Fingers may be closer at replicating barefoot running although even ultra minimal running shoes will not be be a perfect replication to running without footwear.

Lesson here is that wearing minimalist shoes may not instantly replicate barefoot running. I personally feel your running form is more important. Please also see this and this.

Email me if you want a copy of the article.

Reference

Bonacci A, Saunders PU et al (2013). Running In A Minimalist And Lightweight Shoe Ia Not The Same As Running Barefoot: A Biomechanical Study. BJSM. 47: p 387-392.

*Picture from Nike.com