How to transition to minimalist running

What is fore foot striking?

Transitioning from a heel strike to a fore foot strike is a huge change in your running mechanics.  Having done both they feel as different as running is to walking.  When you land on the heel your knee is the only joint that can flex to soften the landing. Then as the foot pulls through you flex your ankle joint and push off of the fore foot.  The pattern of movement for each step would be heel-toe.  This is demonstrated in the top picture below (you can ignore the graphs, I just wanted to use this picture to illustrate the foot motions.)

The other way to run is to touch down first with the ball of the foot (usually on the outside edge if your foot pronates) then you settle into the heel.  This is illustrated in the second image above.  Then as your foot pulls through you again flex the heel to toe off.  This rhythm would be heel-toe-heel.

Notice the extra motion in the latter case: you have another ankle flexion, this time on the landing in addition to the liftoff.  This is why it is a completely different form of locomotion.  I'm not going to get into the science of loading forces because the data on that is contradictory and inconclusive.  But I can speak from experience that it feels more fluid and powerful than landing on the heel, which is why I decided to make the switch.

What do you need to run this way?

You might be surprised to learn that minimalist running isn't new at all- only the name "minimalist".  Elite runners in the 70's and 80's always used racing flats and landed far forward on the foot.  The reason is that it is a much more aggressive, faster style.  You can't run 4-minute miles landing far back on the heel, it is much too sluggish.

The reason that these men had no problem running this way was because they were professionals so they were built right: thin, long bones, low body fat, and highly muscled.  This is what it took to run fast back then and this is what it still takes today.  The degree to which you can become built like a professional runner will be the degree to which you can run easily while landing on the fore foot.

Another thing you need is improved coordination.  Bending at the ankle as well as the knee as you hit the ground takes practice.  Also your cadence tends to be higher when you run this way, so your nervous system needs to be able to go faster to process all of this new movement.

Shoes also make a big difference.  It is uncomfortable to land on the heel without extra cushioning, so wearing a thin shoe will automatically encourage you to land on the fore foot so that you can utilize that extra ankle bend I discussed earlier.

How do I make the change?

It takes time to develop the strength and coordination that I described above, but the new shoes is a quick fix.  Go to a running store and try on different pairs until you find one that fits your feet well.  You want something with little cushioning and little support and a small if any heel-to-toe drop.  If you can easily twist the shoe in your hand it is the right kind; if it feels stiff and thick like a two-by-four that won't help you make this switch.

You have to start slowly with this new form because it uses such different muscles (it is much more demanding on the lower leg, ankle, and feet.)  I was sore after just one minute of running with my new shoes.  I did that for two weeks then switched to two minutes, four minutes, and so on until I could run a couple of miles at a time.  All in all I'd say it took me six months to get to where I could easily run for twenty minutes and not have sore calves the next day.

You will develop a lot of muscle just from the new shoes but I would also recommend strength training as well.  Running uses all of the muscles in your body, from you feet to yours hips to your shoulders.  I like Nike Training Club as an over-all weight-lifting program, but there are exercises more tailored to mimic the runners stride (check out these workouts.  I've seen videos of Galen Rupp doing these exact motions, and they seem to be working out pretty well for him.)

Coordination just comes from practice.  Focus on keeping your cadence high, be cognizant as you move through the running motion, and do drills that practice proper form.  It's easier to run with a long, slow stride or a short, fast stride, but to run fast you need to have a long, fast stride, and it takes time to develop the ability to move your legs that swiftly.

Commitment and Growth

As you can see this requires a major life-style change.  You need to commit to the new form, and although the commitment needs to be significant (at least several months) it doesn't have to be permanent.  If you give this a genuine effort and your body never seems to adapt, then for your particular body landing farther back on the heel might be better and you could always go back to the way you used to run.

No one can prove that this is categorically better for every person, but I can only describe my own experience and imagine that other people will experience something similar.  I noticed distinct, discontinuous changes in my running form and over-all strength as I moved in this new direction.  I had one such moment last night: after taking a break from running to fix a piriformis injury my first run back I felt more like a flight than a run.  Rather than trying to feel out exactly how long of a stride to take and how deep to bend into the knees, one specific motion felt like obviously the most comfortable way to move.  And I went faster than I've gone in months. Minimalist running is a huge investment but the payoff is equally dramatic.

Shoe Review: New Balance Minimus MT10

I bought my first pair of MT10's last spring and after running in them through the summer, fall, and winter I feel qualified to write a formal review.

These shoes are spectacular!  Finding the right pair is entirely a matter of fit, and the moment I slipped these on the shape seemed to match my feet perfectly.  They are light (only 7.5 oz), flexible, breathable, so comfortable in fact that at first I forgot I was wearing them.  Officially they are a trail shoe and as such they have decent traction, but they work just as well on the roads.

I wore them on the roads without socks for a couple of months but on my first trail run my feet got the nastiest blisters I've ever seen.  Running on even terrain the forces are almost entirely unidirectional, but on rocky, technical trails your shoe slides around a little in every direction so you need some protection.  Now I wear thin "Aspire Swiftwick" socks and I haven't had any problems.

The MT10's are fairly loose in the toe-box which apparently is part of the design; the intent is that your feet have a chance to splay out as you hit the ground.  Rather than gripping your foot from the sides they feel like they stay on from the top like a sandal.

They are comfortable through a remarkable range of temperatures: when it is hot they breath easily from a mesh upper, and when it is cold they felt pretty much the same.  This winter was monstrous in Utah, and even when I was out in 18 degree night runs my feet never felt chilly.  As the above picture indicates I wore them in an Xterra triathlon and they handled fine even when wet.  The only terrain where they struggled was on ice...but to be fair the only shoes that can really grip that have spikes.

I've logged about 300 miles so far and the sole is almost worn out so I have started looking into my next pair.  I'll take a look at some other brands just to be thorough, but running in these have been such a dream that I've all but made up my mind.  Apparently New Balance makes a black-on-black version which look totally badass...

WARNING:

These shoes have minimal cushioning, only 4mm of heel-to-toe drop, and no arch support, so they are a truly minimalist shoe.  Only buy these if you are already accustomed to landing on the forefoot or are ready to make a big life change.  I will talk more about the transition in my next post.

P.S.  This guy wears 'em too:

The anatomy of an injury

I've spent a lot of time reading about piriformis problems, watching videos, studying anatomy diagrams and experimenting with different treatment techniques and I think I've finally sleuthed out the problem I've been having with my hips.  It's a long and painful story:

Part 1: Bad Biomechanics

I was watching the Nike Cross Nationals and noticed that the leaders were all bending much deeper into the knees than I was.  Because they were high school students and less experienced their cadence was slower, which made it easier to see than in the videos of elites that I had been watching.  My shallow knee-flexion probably came from when I broke my knee cap: to avoid knee pain I learned to walk with mostly straight legs, and even after the pain went away this habit persisted.  This flaw in my running form led to...

Part 2: Injured Piriformis

The piriformis muscle is a small structure in your butt that rotates your leg from side to side (imagine opening and closing your legs while you are sitting.)  With shallow knee-bend I was inadvertently using this small stabilizing muscle to pull my leg through instead the larger glutes and hamstrings.  Because the piriformis wasn't made for this kind of heavy lifting it became tight from overuse.  I finally learned how to stretch and massage it in late December from a video on Runnersworld.com. (I would link directly to it but their video player doesn't allow it; just scroll through their videos until you find it.)  This did wonders by finally loosening up the muscle.  But unfortunately this caused...

Part 3: Inflamed Tendon

Because this was my first time seriously stretching this muscle it put a terrific strain on the tendon which connects the piriformis to the greater trochanter (hip bone.)  This is where things got sticky: I stopped running and stretched and massaged the piriformis, but tendons are avascular, which means that blood doesn't flow directly to them.  So they take much longer to heal than muscles.  The key at this point was...

Part 4: Ice

I didn't think I was neglecting this part of the recovery because I ice my legs often by sitting in a tub of cold water.  The problem is that because I am completely submerged the water isn't very cold, which is fine for general soreness but not good enough for a real injury.  I needed something more targeted.  So I filled quart-sized ziploc bags with ice cubes, connected them together at the top with an over sized paper-clip, and lie down on my stomach with the ice bags slung over my backside.  Connecting the two bags was the key because the ice really needed to be suspended on the outside edge of my hip, and the easiest way to do that was to counter-balance it with the other bag.  Another important thing about ice is that it needs to be done as often as possibly, every medical website says several times a day.  This means every couple of hours.  Realistically I can get in one in the morning and one at night.  Which finally brings us to...

Part 5: Recovery

My pain isn't completely gone yet, but some days I don't feel anything and the sore days are getting farther and farther apart.  I've also been slowly increasing my running frequency up to every day but keeping it light to avoid aggravating the piriformis.  I've felt like Dr. House trying to put all of this together, and like House I'm confident in my theory because it explains all of the symptoms.  Mostly I'm just relieved to feel like I've figured it out.  The worst part about being injured is not knowing whats going on.  After a couple of weeks of playing it safe and lots of ice I should be all better and ready to start training for the 2013 season!  Just in time because the weather in Provo is getting nice:

Reboot

There is something very purifying about ice baths.  I woke up with too many different things my mind and when I sat down in the cold water I noticed how everything seemed to come into focus.  I think there are two reasons: one, the sensation is so intense that it makes it hard to think about anything else.  When you first slide in there is that jolt from the sudden cold, then after a few minutes you feel your body slowing down as the temperature really starts to settle in.  Finally there is that burning sensation from the blood rushing back into your legs when you finish.

 

The second reason ice baths can help focus you is because the genuine discomfort forces you to ask yourself why you are doing it.  Kant called this acting against inclination, which he thought was the only situation in which you can be sure that you are doing something because you believe it is the right thing to do.  The only reason you would voluntarily dip your legs in freezing water is because you wanted to speed recovery, heal and become a better runner.  That thought process naturally leads your mind forward, to the goal, the purpose, the reward.

I've said before that ice baths were the only cure-all.  I was speaking about helping with muscle soreness, but in my experience it even has a restorative effect on the psyche.  It'is like restarting a computer, clearing the memory and beginning from scratch.

Desires: inborn or learned?

A while back I realized that unless I ate some kind of sugar during a meal, I didn't feel full afterward.  Most often it was fruit, which seemed ok because the old food pyramid suggested 2-3 servings per day.  But I felt wary about the need to do it, the compulsion.  At the same time my brother Wade was on a diet that required cutting out all sugar, so I wondered if it was healthy for me to be eating it as often as I was.

I decided to start leaving sugar out of every other meal just to see how it felt.  Under-eating is a risky business for me because I get migraines if I'm hungry for too long, so at first I was little nervous.  What I immediately found was how hard it was to abstain.  Even though I was eating a large, full meal with plenty of complex carbohydrates, that desire for something sweet was strong and I had to fight it off.  But I didn't get any headaches so I felt it was worth pursuing.

After a couple of weeks I found myself wanting sugar less.  It still tasted good and I still ate plenty of fruit and the occasional dessert, but the expectation of having it be part of every eating experience had subsided.  What surprised me about this was that I had always thought that this specific desire was inherent, somehow coded into my DNA and a normal part of being a human.  Clearly it wasn't: it was buttressed up, inflated by my behavior.

Every desire fits into one of those two categories: inborn or learned.  And I think that more of them are learned.  But it can be so easy to think something has always been a part of you if your behavior has always enforced it.  Take the need for sugar; I'm sure that many of us have eaten sugar constantly almost since birth.  If the first thing in your toddler-age sippy-cup was juice, then you wouldn't be able to remember a time without that sweet substance coursing through your bloodstream.  With no sugar-free period as a comparison, how can you tell that the desire was inborn instead of learned?  Using the scientist parlance, there was no control group in that experiment.

We all have things about ourselves that we wish were different.  A negative thought process, a bad habit, an addiction.  But many people give up on trying to change with the defense, "it's just who I am."  Sometimes I'm sure that's true.  Genes are a powerful force in determining who we are.  But I think most of our desires come from the constant stream of small, simple choices that we make usually without thought.  The only way to tell the difference is to change your behavior long enough until it forms a habit and see how you feel.  I think we will all be surprised by how much is within our control.

Winter Break

I finally found the source of the lingering hip pain: it was my piriformis muscle.  This is a small muscle in your butt that is responsible for the lateral movement of the leg.  While I was cruising videos on Runnersworld.com I found a way to self-massage the piriformis by sitting on the ground and pulling the foot up toward your face while rocking back, and as soon as I did it I felt the most awesome muscle pain ever.  But it was a good kind of pain, because I could feel the knotted muscle slowly unwind.

But after cutting my running back to a couple days a week and doing lots of stretching, I still couldn't quite shake the soreness.  I decided I just needed to do a full stop and halt any running or stretching to aggravate the piriformis.  Thinking back on the year I realized that I had been training hard for about eight months without taking any serious time off, so a long winter break was due.

I've been keeping up my fitness by swimming, yoga, and weight lifting, basically anything that doesn't use my afflicted backside.  And after two weeks I'm starting to feel great.  With each day the pain in my hip recedes, and my energy is starting to peak.  After all of the success I had in the fall I thought I would be really missing my runs, but I don't.  I think it's because all of the other little things I do to stay in shape that are part of the running lifestyle: cross training, weight-lifting, stretching, diet, rest.  What I mean to say is that even though I haven't laced up in almost two weeks, I still feel like a runner.

This is a big change.  When I was forced to take time off before I would feel this terrible sense of loss, this emptiness.  Maybe my perspective has changed a little and I see the big picture more clearly now.  Anyway, I'm going to keep resting for another week, maybe two.  Based on how my body has reacted to rest in the past this can only be good for me.

P.S.  The weather in Provo has been wild lately, so perhaps this is why I don't mind taking a break (notice Monday, -13 degrees!  What?!)

The Tao of Rupp

Recently I've been watching a lot of interviews with Galen Rupp on Flotrack (btw, any idea why this site doesn't work on Firefox?) and I've noticed that he has a peculiar disposition for an elite athlete: he is perfectly mild-mannered.  For someone competing at the highest level, I would expect something a little more fiery.  But whenever he is asked about one training method or another he never takes an extreme position, rather his response is always somewhere in between.

Rupp is in good company because Plato taught the same thing.  It's called the Golden Mean, and it is the idea that every virtue is flanked on either side by two vices.  For example if being greedy is one end of the spectrum and being careless with your money on the other end, then prudence is somewhere in the middle.

I'm sure that Galen Rupp doesn't style himself as any kind of guru (quite the contrary, he is famously private.)  But I can't help but wonder if his overall demeanor is one of the contributing factors to his success.  When any runner has a bad day there is a temptation to fly off the handle and make some wild change to your training.  But running is a sport about temperance, control, and consistency.  So maybe being quietly confident is the key to long-term success.