The PureProject collection is a tribute to runners with a sense of adventure and a craving to grab their run by the horns. Radically lightweight, flexible materials merge with smart design to naturally align your stride and empower every push-off. Unleash your feet: experience the PureProject by Brooks with four unique shoes in vibrant colors. Runners, come in to your local Omega Sports store to ‘Feel More With Less’.

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The hot topic in the running world today is the idea of minimalism within running shoes.  The Christopher McDougal book, “Born To Run” stoked the fires of natural running and brought the popularity of the Vibram Five Fingers to the general public.  Our foot unshod has a heel to ball of foot difference of zero, meaning that the height of your heel and the height of ball of your foot is the exact same.  A traditional running shoe, such as the Brooks Adrenaline or the Asics Nimbus, have a heel that is 12 to 15 millimeters higher than the ball of the foot.  The heel is thicker to provide more cushioning and comfort to the runner.  This extra cushioning is necessary because there is no natural shock absorption in your heel and without it, running would be very uncomfortable.  This difference in height, changes the way that our foot works within the shoe. If you run with this type of shoe and try to land on your mid-foot first, your heel will hit the ground first due to the bulkier heel. To let the mid-foot strike first, you have to alter your gait which can cause physical strain to your body.  A minimalist shoe such as the Saucony Kinvara, Vibram Five Fingers, or Newton shoes have a heel difference of less than 4 millimeters.  These minimalistic shoes allow your foot to act how it would without shoes on.  As you run on your mid-foot the bulky heel is missing so it allows the mid-foot to strike first.  A minimalist shoe does not need the extra bulk and cushion in the heel because the point of impact is the ball of the foot.

When you run using the natural running method, (also known as, Chi Running or the Pose Method) you will land on their mid-foot instead of striking their heel first.  When a runner strikes with their heel first, it puts a lot of extra force on your ankle which turns it into a loose adapter.  As this loose adapter, the foot may roll severely inward or roll severely to the outside.  This causes less stability and a greater chance of misalignment within the foot and lower leg which in turn causes more stress on the your shins, knees, hips and lower back.  Along with this extra force, when a runner strikes with their heel first, they temporarily stop their forward progress as if they were tapping the brakes on their car while driving down the highway.  Landing heavy and braking with your heel causes friction. This friction forces a runner to use more effort to push off the ground and causes the foot to be in contact with the ground for a longer period of time. The longer the foot is in contact with the ground and the more effort a runner needs to push off the ground, the more likely that runner will become injured.  When that same runner lands on their mid-foot, the foot itself lands in a locked neutral position which keeps the body more in alignment.  With the body absorbing shock like a spring, it transfers that energy back into the foot which makes it easier for the runner to lift their foot off the ground.  This spring action also speeds up the amount of time the foot is in contact with the ground. 
Along with landing on the mid-foot, you need to run with more of a forward tilt instead of leaning backwards.  This forward tilt allows you momentum moving forward instead of working against them if they were running leaning backward.  While running, we need to keep our arms moving straight forward and moving straight back.  Any movement in our arms or torso moving side to side is wasted energy that could be used in a more efficient way. 
There are some things to be mindful of when transitioning to a more natural running style.  With this style, you will utilize more of their calf muscles, Achilles tendon and Plantar Fascia tendon.  These muscles and tendons may not be strong enough to support a runner’s typical training mileage so they may need to start slowly and drastically reduce their mileage.   If you start out too fast or run too far, you are at a greater risk of injuring yourself.  I suggest starting with a few one mile runs on soft surfaces to insure that you are not overloading the muscles too quickly.  After the run is over, pay attention to how your lower legs are feeling.  Are your calves tight or do they feel okay?  Are your feet sore or could you have run longer?  Does anything feel different than after a normal run?  If the answer to all of these questions is NO, then add a mile to your next run.  If you answered yes to any of these questions, stay at that same distance for another few runs.  This will allow your body more time to adapt to the new stresses this running style may add.  As you continue with this progress, it is important to remember to stretch after each run.  Flexible calves and tendons will allow your body to recover faster and make your next run that much more enjoyable. 
It is important to listen to your body and let it be the judge of how fast to increase your mileage when transitioning to more of a mid-foot running style.  Every runner will adapt at different paces.  It may take some athletes just a few weeks to fully adapt to the mid-foot strike while it may take some athletes up to 6 months to fully adapt.  Be patient and the rewards will be great, be impatient and the injuries are sure to follow. 
In review:

• Relax
• Lean Forward
• Shorten your stride length to allow the foot land on your mid-foot
• Higher cadence or turnover.
• Lift your knee instead of push off with your foot.
• Keep your arms swinging in a parallel plane to your torso and not rotating your body. 
• Have Fun

In no way am I claiming that typical running shoes with a built up heel and support are in any way bad.  I believe these shoes play an important role in the safety and comfort of a runner, and that they will be around for a long time to come. There is also a place in the running market for shoes that allow you to move more naturally.  The next time you need a new pair of running shoes don’t be afraid to try the minimalist shoes.  It may work for you, it may not, open your mind and give them a chance. 
Tim is a certified USA Triathlon coach, a certified USA Cycling coach, and is in the process of becoming a USA Swimming certified coach.  He has trained athletes in all different endurance disciplines from 5k road races to Ironman Distance triathlons. 

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