Of course, running shoe aficionados argue that running without any support for the foot and ankle also leads to injury. Their position is that while barefoot (or almost barefoot, running might work for some people with great biomechanics, supportive shoes are necessary for those with less than perfect mechanics (i.e. pronators, supinators, etc.).

So the question for barefoot running is: Who’s right?

Well a recent study suggests that both camps might have some truth to their arguments. The study analyzed the biomechanics of thirty different runners who did sessions of barefoot running and shoed running. The authors compared the runners’ joint movements, knee forces, and achilles between footwear.

Barefoot and barefoot inspired footwear may serve to reduce the incidence of knee injuries in runners although corresponding increases in Achilles tendon loading may induce an injury risk at this tendon.

In other words, barefoot running may lessen the likelihood of knee injuries, but also may contribute to achilles problems. The reverse is true for supportive running shoes in that they may contribute to knee problems, but are less likely to contribute to achilles problems.

An important proviso for this study is that it merely analyzed the forces on specific areas of the body and theorized that such forces could lead to injury. It does not appear that the authors researched the actual prevalance of injuries in barefoot and shoed runners.

If nothing else, the study does emphasize the fact that there are no guarantees when choosing running footwear. Runners who experience a lot of injuries should get checked out by a podiatriatist or physical therapist to determine if there is an underlying cause for their problems.

The idea that injury issues will suddenly disappear by choosing a less supportive or more supportive shoe is simply incorrect.

[Science Direct]

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The Boston Globe has a good article on what a “fast running shoe” actually means. Surprisingly, a lighter shoe with less cushion can actually mean slower times for a runner in a long race (I.e. marathon).

We need the full shock absorbing benefit of a traditional shoe for a marathon. Studies show that for every 100 grams (just over 3 ounces) of reduced weight in a pair of shoes, a runner will only gain 1 to 2 percent improvement (measured in time and oxygen efficiency).
If you’re an advanced or elite athlete, that
improvement can make all the difference in the world. But if you’re a 4 hour marathoner, you will likely only gain a 2-5 minute improvement in time, while forcing your body to endure 20 percent more stress due to the reduced level of shock absorption.

The fact that a shoe is easier for your leg to lift during a stride does not always mean that it is giving the muscles a break. In order to ensure that a shoe helps you run faster, it is far more important to choose a shoe that that has the appropriate amount of support for your specific biomechanics.

Not necessarily. It is important to note that are talking about speed here, not injuries. For some runners, a heavily cushioned shoe can weaken foot muscles and potentially cause injury. That is one of the main selling points for minimalism.

However, all things being equal, you should not assume that a lighter weight marathon shoe is always faster.

[Boston Globe]

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Instead of the minimalist principles of reducing excess cushioning and stability to make the foot stronger, maximalist shoes are ultra stable and have cushioning that exceeds even the most supportive “regular” shoes on the market.

Maximalist shoes have found an initial market with ultra marathoners who need the extra support for their 100 mile races. However, it is entirely possible that maximalist shoes will also find buyers in the general market who have been unimpressed with the minimalist craze or just want to try something new.

Competitor.com has a good article that breaks down the new maximalist options for runners.

[Competitor.com]

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However many podiatrists caution that minimalist running shoes are not for everyone – especially people who have serious biomechanical issues.

A recent study has put more doubt into whether minimalist running shoes are good idea. The study categorized participants into three groups and gave them a three month training program. The results were interesting.

Of the 23 injuries that happened during the training period, four were among the runners wearing traditional shoes, 12 among those wearing partial-minimalist shoes and seven in the full-minimalist shoe group.

Runners using the full-minimalist shoes also reported higher rates of shin and calf pain than the other participants.

One important caveat to this study is that the minimalist runners did not have an extensive time to break in their shoes and get their feet adjusted to a less supportive shoe.

Therefore, perhaps the real take away here is to ensure that you give yourself plenty of time to adjust to a minimalist shoe when transitioning from a traditional shoe. Maybe take a few weeks to do some very light walking and jogging in your minimalist shoes before using them as your main running shoe.

[Baltimore Sun]

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The answer is hard to know because Adidas has been very quiet about the Boost technology. Adidas has said that it will provide more information about Boost on February 13th, so we may just have a wait a few days.

It will be interesting to see what Adidas has up its sleeve because EVA has been the standard material for running shoes for many years. EVA stands for ethylene vinyl acetate, which is a combination of two different types of plastics. The foam created by these two plastics is made up of small cells that contain gas. When a run lands on the EVA material, the gas is released from the cells, but is immediately sucked back in when the runner lifts his foot off the ground.

EVA provides excellent cushioning and has a decent life (around 500 miles). The question for Adidas is how Boost improves on this tried-and-true technology. It is great that Boost appears to have exceptional cushion, but how durable is it? I guess we’ll have to wait a few days to find out.

Update (February 13, 2013): Adidas released some more information about Boost today. According to a press release, the Boost material is created by turning solid granular material (TPU) into thousands of small energy capsules. Adidas claims that these capsules store and unleash energy more efficiently in every stride. Adidas also claims that the Boost material has better temperature resistance than traditional EVA material. The jury is still out about whether Adidas Boost actually will improve your running performance, but it is certainly worth a look.

If you are interested, below if the video released by Adidas advertising the Adidas Boost material:

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1. It causes no pain. No abrasion, no hot spots, no unusual aches in my legs or feet.
2. It disappears on my feet. If I weren’t concentrating on how it feels, the shoe would go completely unnoticed.
3. Ground contact simply feels “right.” This is something that is extremely difficult to verbalize but very easy to feel the moment I start running in a shoe that’s a good match for me – a good shoe simply feels right when it hits the ground.
4. It makes you want to run fast. Sometimes a shoe feels so good that you simply want to cut loose and run wild.
5. A good shoe makes you long to run in it again. This, for me, is the number one sign that a shoe is a good match. When I finish a run in a good shoe, I simply can’t wait to run in it again.

The post includes more information about each of these factors. Another factor to keep in mind is to make sure that you buy the right running shoe for your bio-mechanics. If you pronate, make sure that look at motion-control shoes. On the other hand, if you have a neutral foot strike, you should not worry about excessive stability control in a shoe.

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In a recent study, the precise foot volume of twenty-eight runners was measured prior to a 10k run. The foot volumes of the runners were again measured immediately after the run, and no difference was discovered.

The study did mention that other studies have found changes in foot volume after runs shorter than 10k and a decrease in foot volume after marathons. The decrease in volume for the longer distances is generally attributed to dehydration – the loss of water through sweat decreases volume size of the feet. The authors theorized that the 10k distance may be an “equilibrium point” between foot swelling at the beginning of a run and a decrease in volume size after a long distance.

The study also found that a runner’s foot volume also depended on the outside temperature. Hotter temperatures lead to greater dehydration and a decrease in volume.

What’s the take away? Well, there is some evidence to suggest that foot volume does increase during the initial stages of a run, but that volume actually decreases for distances more than 10k – especially when running in hot weather. Therefore, according to research, there really is no reason to go out of your way to buy running shoes that have extra foot space. Rather, choose shoes that feel the best on your feet.

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Pronators are especially at risk because an unstable running show will lead to injuries quickly, especially IT-Band problems. Therefore, it is very important that runners only train in shoes that have some life left in them.

The general rule of thumb is that running shoes are good for about 500 miles. However, this can vary depending on the type of shoe and your running gait. A good tip is to keep track of the exact date that you begin using a running shoe. That way, if you are running in the same shoes six months after they were purchased, and you averaged around 30 miles a week for those six months, it’s a good bet that you need new shoes.

Another tip is to watch for “compression lines” in the sole of the shoes. Once a shoe has a lot of these crease lines, it’s a good sign that it will not absorb impact anymore.

Perhaps the most obvious test for determining whether your running shoes are too old is to listen to your body. If you start to feel nagging aches and pains on runs, and you have owned your shoes for a few months, it is probably a good idea to spring for a new pair. By the way, make sure that you try to jog around the store a little before purchasing shoes to test them out. They should feel great out of the box and you should not have to break them in.

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I realize that I just had a post about minimalist/barefoot running, but there appears to be a sudden increase in the number of studies that have examined this issue. A new offers further support to the theory that overly supportive running shoes might not be the best thing for runners.

According to the Harvard study (partially funded by a minimalist shoe company), runners from Africa who grew up running barefoot land predominately on the front or middle of their feet, while runners who grew up running in supportive shoes land heel first. According to the authors, the human body experiences much less impact force if runners land on the front of their feet. It is theorized that the heel striking caused by running shoes has led to the large number of heel injuries (plantar fasciitis, etc.) that many runners suffer through.

This research is fascinating because it helps to understand how our prehistoric ancestors ran vast distances to capture prey without any modern running shoe technology. It appears that our bodies evolved to handle this running, and that ultra-cushioning and supportive running may not be needed. This topic is explored in the excellent book Born to Run by Christopher McDougall.

Regardless of this interesting academic area, I still don’t think that these kinds of studies should have much of a practical effect on the running community. As I said in my previous post, I do not think that runners should suddenly dump their stability shoes. The authors themselves caution that switching to minimalist shoes too quickly will cause injuries. My view is that if you are running fine without many injuries, stay with your current shoes. If you are consistently having injury issues, then maybe consider testing a minimalist shoe, but make sure that you ease into it.

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The general rule of thumb is that running in supportive running shoes is essential if you want to prevent injuries. It does seem intuitive that providing cushioning for feet should help limit the effects of the pounding that causes foot, ankle, and other problems. However, a new study casts serious doubt on the positive affects of running shoes.

According to the study, running shoes cause a 54% increase in hip internal rotation torque and a 36% to 38% increase in knee torque. The study’s authors estimate that the cushioning in running shoes counteracts the body’s natural response to compensate for the torque associated with impact.

There is no doubt that runners who advocate minimalist running shoes like the Nike Free will highlight this study as proof of thick running shoes cause more harm than good. The basic argument of the minimalist fans is that shoes can be harmful if they overprotect feet and prevent the foot from forming important muscles and landing correctly. According to minimalists, shoe designers should account for how our feet were originally designed. Our foot design worked great for our prehistoric ancestors who ran down prey without any ultra-supportive shoes, and it still works for modern humans.

Personally, I’m not sure what to make of this study and the whole minimalist craze. I guess my advice is the following: If you are happy with your current running shoes, and have not suffered a large number of recent injuries, stay with what has worked for you. If you have had a number of injuries, it might not be a bad idea to at least give minimalist shoes a shot.

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