Minimalist Shoes for Running, CrossFit, even Work

New Balance 101's. Going back to the basics

By now you should know realize that a lot of running injuries are related to the type of shoe runners wear. Big, soft, cushion-y heel = heel striking = impact on the knees = "I have knee problems and can't run even though I'm 35 and should be perfectly healthy." In "What Shoes Should I Wear?" I explain why having a minimalist shoe helps maintain proper posture and form while running, thereby decreasing injury. Yes, even for a marathon it is ok to wear shoes with little cushioning.  

Shoe Matrix by the Minimalist Runner 

This is a link for a pretty darn comprehensive and up to date list of minimalist shoes. It's a very thorough list with brand names that you will recognize and ones that you won't. It also lists data such as weight, cost, and "drop." The drop refers to the height of the heel vs. the height of the toe off the ground. If it's a big drop (greater than 10mm), those refer to the traditional running shoe with lots of cushioning. Medium drops are around 4-8mm and low drops are below 4mm or even 0mm. Although there has been supply for minimalist shoes from Vibram and Terra Plana, there is now a huge surge of "barefoot running" shoes or "zero drop" shoes. Merrell, New Balance, Inov-8, and even Fila have been pushing their minimalist shoes and with spring here, runners are looking for new gear. 

 Inov-8 Road X 222

Although the intention of these companies is to hop on the bandwagon of barefoot running, I do think that they are heading in the proper direction. So whether people are joining the movement because they think it's cool or because they know it's anatomically more correct to have less padding under their heels, the net effect is a positive change. I just hope it doesn't swing back to the chunky heels of yesteryear. 

Fila Skeletoes: Because four fingers is better than Five Fingers (apparently)

Remember, if you are starting out with these new types of shoes, do NOT do any long distance running at first. Gradually work your way up to your normal mileage. Also be wary of shoes that may market themselves as "barefoot," but aren't really. Nike Free shoes are a good concept, but there is nothing barefoot-like with their 7.0's. If you go Nike Free, go with 3.0, the lower version of their Free line.

Running a Marathon: Powered by CrossFit

For those of you that remember, last year I ran a half marathon by doing no running other than in the WODs (Workout of the Day) at CrossFit King of Prussia. I ran 13.1 miles in just over 1 hour, 30 minutes for a pace of 7:00 min/mile. My end lesson was that if I did another long-ish run (13 miles or more), that I would get some long runs in beforehand to get the bottoms of my feet ready for the pounding. Little did I realize just how soon I would running a marathon.

What Kind of Shoes Should I Wear?

CrossFit is all about going back to the basics: eat real food such as meat and veggies, and do functional exercises such as squatting and deadlifting. By going back to our roots, we are letting our bodies function and thrive on what our ancestors and genetics have been used to. In this day and age of marketing and consumerism though, it's easy to make misinformed decisions, especially when it comes to your health. So as much as you might think the Shake Weight and Slim Fast will lead to a strong, healthy body, sadly they do not.  The same thought can be applied to running shoes, specifically those used in CrossFit style workouts. Here I will examine several types of shoes and give my take on each type. 

Training for a Race by NOT Running: A Case Study

EDIT: updated with link to a CNN article about the runners and heart conditions

With the weather getting nicer on the East coast, more people are out doing the most common form of exercise: running. Some of these folks will do races ranging from your local town 5k to ultramarathons out west. On August 26, 2009, I decided to turn myself into a guinea pig. I decided to run a half marathon that was scheduled less than a month away. Not only that, but I decided that I would not run, unless the run came up in a workout at CrossFit King of Prussia. The day before the half marathon I totaled up the previous 30 days' worth of running: less than 6 miles. The next day I was supposed to run 13.1 miles non-stop?? What was I thinking? Not only did I finish, but I set a PR and was back to working out the next day, setting two more PRs in the gym. Here is a breakdown of what I did to prepare, how the race went, and what the days were like after.