In this episode of the Running Tips Podcast, Casey explains the general rule for when to buy a new pair of running shoes. Following this rule will help keep you healthy and continue to train strong.

As always, I would certainly appreciate a review on iTunes if you have the time. Thanks!

The post Running Tips Podcast 003: When To Change Your Running Shoes appeared first on The Runner's Resource.

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]

The post Does barefoot running prevent or cause injuries? appeared first on The Runner's Resource.

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]

The post Does a lighter weight running shoe necessarily mean that it’s faster? appeared first on The Runner's Resource.

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]

The post What are maximalist running shoes? appeared first on The Runner's Resource.

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]

The post Study casts doubt on benefits of minimalist running shoes appeared first on The Runner's Resource.