Good Form Running and Minimal Shoes

Pictured above (New Balance WR10WC2 featuring innovative RevLite midsole, Vibram road outsole, and 4mm heel to toe drop)

SUBITTED BY: Jennifer Wong, C. Ped, New Balance NBRx Business Development Rep
 
I am often asked “will minimal shoes work for me” and the answer I always give involves a discussion about heel to toe drop and Good Form Running technique. Most people do not know that minimal shoes have a very different heel to toe drop (0 to 4mm drop) compared to regular running shoes (8-13mm drop). What does that mean? In an exaggerated example, think of the difference between wearing a wedge and a ballet flat. The ballet flat is thinner in the forefoot, midfoot and heel and will stretch out your Achilles tendon and not absorb as much shock compared to the wedge. In order to avoid excessive strain on the balls of your feet and your Achilles while using minimal shoes, you will need to change your running form by landing more mid foot versus the traditional heel striking, landing softer with a slight bend in your knees, shortening your stride and significantly increasing your cadence (to 180 steps per minute). Most importantly, make sure to gradually transition into a minimal shoe by using this type of shoe for only 10% of your total mileage for the first few months. The WR10 is a good starting point since it has a thin midsole to give some shock absorption compared to extreme minimal shoes with no midsole.

Ice skaters, swimmers, gymnasts, golfers, tennis players, etc are all taught proper technique for their sports, but runners, whether occasional joggers or elite athletes, are never taught how to run. As a company dedicated to helping more people make running an ongoing part of their lives, New Balance recognized that a significant cause of running-related injuries was that, when it comes to form, most runners have been left to their own devices, resulting in gaits that may resist forward momentum and create unnecessary strain. New Balance has partnered with Good Form Running (developed by the well-known Michigan running store, Playmakers and Olympian Grant Robison) to help more people make running a less-painful, more enjoyable, part of their lives. Good Form Running is comprised of four steps that work together to keep you on the road, helping you to run longer, faster, and more comfortably.

Check out http://www.newbalance.com/Good-Form---What-Is-Good-Form/good_form_what_is_good_form,default,pg.html to view the Good Form Running video and http://www.newbalance.com//NB-Minimus/minimus,default,pg.html to see the newest selection of Minimus shoes from New Balance.

At last week's American Assn for Women Podiatrists conference held in Coral Gables at the Biltmore Hotel, New Balance gave a fabulous presentation on correct position for running.  They shared various shoe lacing techniques, and presented the W880 Version 2 shoe.

Vibram Five Fingers: A Student's Perspective

SUBMITTED BY: BIJAN ANDRADE, NYCPM Class of 2012

I have given a lot of thought to these shoes based on the discussions that are inevitable when podiatry students and doctors start taking notice, and I have ideas about their function (but I haven't yet set up studies to move beyond theory). This being the case, I'll start with a description and anecdote: Had tried running barefoot after a marathon in San Diego keyed me to the idea.  Unfortunately, after the first half mile, the skin under my metatarsal heads would be gone, and by the end of a seven-miler, I would be skin-free, have to call for a ride home, and would barely be able to walk around my place.  I gave up on barefoot running at that time, and did not start again until a year or two later, in Utah.

Vibram is a company that makes the rubber sole for good quality hiking boots.  I liked my boots (and their logo) so much that I decided to see what else their company made.  This was in 2007.  On their website was the Vibram Five Fingers (now called the "Classic" model), basically a rubber sole with individual digits and enough elastic to keep the sole on the foot.  They were closed from behind the heel with a drawstring.  These were minimal shoes, designed to protect the feet of people during activities where they would otherwise be barefoot.  They were originally designed for people racing sail boats, I believe (you can check their site to be sure that this is correct).  I started wearing them, and eventually did use them to run.

The shoes come with a statement warning about the importance of avoiding a sudden transition to five-fingers from traditional shoes, as they are little more than a glove for the foot, without any support mechanisms.  I wore them around the office at first, then began using them on short walks, gradually picking up to longer walks and eventually runs.  The shoes are good for preventing cuts and abrasions, but your body does the rest of the work by learning to support itself.  The hardest things were learning to put them on (it's surprising how difficult it can be to move individual digits that are used to being stuffed into a sock together; I had to use my fingers to point my toes the right way at first and it was still hard), and to keep enthusiasm in check so that I could transition into my activities without hurting myself.  Feet that are used to being held in place by supports do not immediately react by taking over when the supports are gone.

Fast forward a couple of months after wearing my "Gorilla Feet", as my coworkers took to calling them, and I definitely felt that my feet were stronger, and that my ability to move was enhanced.  The thin sole allows a lot of feedback from the ground to make it to the brain, and my reactions to ground contour and obstructions (like pebbles, uneven ground, etc) were sharper.  I could see the muscle bulk in my feet grow considerably (though I didn't measure how much), and when I looked at them from standing, I was more upright.

Downsides: The rubber curves up along the front and a bit over the top of the toes, and this led to some painful drags at first when I would catch a toe and flex it past its normal range when I was walking.  Another thing is that with the toes all free and covered in sticky rubber, I caught my fifth digit on a couple of doors when I was not paying attention, and instead of sliding by, it made pretty good contact and directly on the one digit.  After a couple of months wearing the shoes, though, my body had grown used to supporting itself, and I remember once connecting my fifth digit with a coffee table and being surprised as the table spun away, while I only broke stride to right the furniture (it didn't hurt at all).  The "Classic" model of the shoe did tend to come off when I would run hard, but was fine for distance runs, especially on trails or in parks.  My current shoe, the "Sprint" model, has a strap across the top and two along the heel, and I think these are a great improvement in function.  The shoes don't dry as well as I would like after walking in a stream, and I don't know how this will be addressed.

Overall, I love wearing these shoes now, and honestly feel a bit oppressed by conditions that require me to don more traditional footwear.  The shoes are very light, and I enjoy feeling the ground I walk on, and I learn to soften my movements because without cushioned soles thundering down on the ground is not a comfortable option anymore.  Instead of crashing down, I pick up my feet before too much weight settles.  The minimal distance between my foot and the ground makes me feel more stable, as there is less of a lever to twist my ankles on.  If one is free from a pathological deformity, is reasonably fit, and is willing to ease into the shoe without overdoing it, they're wonderful.  Currently, I would say they are my main shoe, but with a traditional shoe as an adjunct.  When I start to feel sore, I then use the supports of my traditional shoe like the crutch that they are.

Combat Boots: Trendy Great Choice For Fall

Stuart Weitzman Workman

Steve Madden Troopa

Keep your eyes peeled because the new trend this season are combat boots. Why do I love them? They offer a sturdy support for your feet and are great for walking and keeping your feet dry in rain and snow. Most combat boots have a sturdy, thick sole and a leather upper to stretch nicely to accommodate any foot type. Flat boots with a one inch heel support the arch nicely. Therefore, if you are looking for a comfortable, rocker, tough-girl boot for fall try the lace-up mid-calf military boot for rugged trendy look. My favorite, reasonably-priced designs are the Steve Madden Troopas, Stuart Weitzman Workmans, and Target Brand Combats.

Posted By: Cindy Pavicic

Love my STRUTZ™

I have come across a product that I love. I actually wear it all the time, and my feet are unbelievably comfortable. STRUTZ™ sole angel® is an innovative arch support that can be worn with any shoe. You can even wear them barefoot. I’ve worn them in dress shoes, sandals and even in my ballet slippers. They have made a huge difference in allowing me to comfortably be on my feet for long periods of time.

The website says that it provides immediate relief for the problems related to poor arch support, flat feet, fallen arches, plantar fasciitis and metatarsalgia. I can tell you that I have been wearing them extensively. They have provided me with the perfect amount of support, and as an added bonus , STRUTZ®sole angels® actually provided me with enough compression so that I haven't been bothered with my feet swelling when I'm flying.

If I had to suggest one thing to wear on a trip to Disneyland where you’ll be on your feet all day, I would tell you to wear STRUTZ™ sole angel®, and you’d thank me.

So check them out…www.lovemystrutz.com

PRIVO SHOES

Posted by Dr. Sheryl

I loved my last season Privo flats. They were unbelievably comfortable...arch supported, cushioned, enough wiggle room for my toes, lightweight and flexible. Casual, low heeled and stable - just perfect for walking all over the place. My feet never hurt or felt tired in them. I could walk for miles. They were pretty popular with all my Pilates friends. Definite daytime shoes. This picture of them is after a whole season of wear. You can see that they held up pretty well.

So last week I went to the Nordstrom's sale and bought another pair of Privo's. Same brand, different style. The shoes in the color that I wanted needed to be shipped from a different location. Unfortunately, there may be a problem with quality control. Although the shoes in the store fit fine, these had issues. One shoe was quite comfortable, but the other shoe had some type of stiff material that actually hurt the top of my foot.

I like Privo's and hope that they fix this problem.

Evaluation Criteria - The Parameters

1. Is the shoe heavy or lightweight?
2. Is the shoe made of a material that is soft and flexible?
3. Does the shoe have an arch that is supportive for the foot?
4. Does the shoe have a comfortable and cushioning insole?
5. Does the shoe have a stable heel height / heel width?
6. Does the shoe have adequate space for the toes?
7. Does the shoe keep the foot stable and balanced?
8. How long can you wear the shoe before feeling your feet ache?
9. Is the shoe fashionable and trendy?
10. Would you recommend this shoe for the daytime, evening, or both?