|
Tuesday, 25 October 2011 12:21 |
Fueled by the barefoot running craze, a new crop of athletic shoes has emerged on the market fueling the debate over what we should be wearing on our feet when we work out. When it comes to the latest in athletic shoes, it turns out less is more.
People are racing out to buy a new type of shoe which is marketed to improve balance, agility and reduce injury.
Luke Bateman the manager of Atmosphere in Prince George says the popularity of the shoes is evident by the demand they have witnessed at the retail level. He further commented the idea of minimalist shoes is becoming more common with people opting to wear them even outside of the gym or track.
Marcene Buck, a Can Fit Pro Certified Personal Trainer loves her shoes and finds a real difference between running in her minimalist shoes versus more traditional running shoes. Traditional athletic shoes with their inflexible soles, structured sides and super cushioned insoles keep feet so restricted experts says they actually make feet lazy, weak and more prone to injury.
While there hasn't been alot of study on barefoot and minimalist running. Research has shown wearing shoes to exercise takes more energy and barefoot runners use about 4 percent less oxygen than those wearing traditional runners.
Harvard researchers found intensity of foot strike was 3 times higher in conventional shoes versus the minimalist approach to running, putting less shock and strain on the rest of the body. Barefoot or minimalist runners tend to land in the middle of their foot which can improve running form and reduce injury. “Instead of landing heel to toe barefoot shoes push your stride forward. Forefoot strikers get injured less than heel strikers do because the ball of the foot absorbs better than the heel.” comments certified personal trainer, Marcene Buck.
The shoes are not for everyone. If you have foot pain, foot abnormalities or previous injuries you should consult with your physician before shedding your traditional shoes.
If you do choose to try out the shoes tread lightly....here are a few tips to ease into using minimalist shoes.
Step Down: If you are currently using a stability shoe, try a performance trainer before moving to a racing flat or a barefoot shoe.
Mix it Up: Stick with your regular trainers for long runs and use your minimal shoes for shorter distances until you are used to training in them.
Stride Right: Build up foot strength and endurance by doing barefoot strides on grass and by walking in your minimalist shoes. Start on softer surfaces like grass and rubberized track versus pavement or trails.
Run Smart: Do a few kilometers at first and build up the distance you run each week. A gradual transition will help keep you from getting injured.
Additional tips to keep in mind:
-Stop if your arches or the top of your foot hurts or anything else hurts! Sometimes arch and foot pain occur from landing with your feet too far forward relative to your hips and having to point your toes too much. It can also occur from landing with too rigid a foot and not letting your heel drop gently.
-Stop and let your body heal if you experience any pain. Sore, tired muscles are normal; bone, joint or soft tissue pain is not and is a red flag to signal injury.
-Be patient. It cannot be said enough, build up gradually. The manufacturers even suggest it can take several months to a year to make the transition to running in minimalist or barefoot shoes.
-Carry your traditional footwear as a backup - In the beginning if you need to stop in the middle of a workout you can make a quick switch to traditional footwear if you have them with you.
-'Gradual' transition doesn't mean a setback in training - If running is your primary exercise outlet gradually increase the proportion of forefoot or midfoot striking by about 10 percent a week over the course of several months.
The 5 finger concept is proving to be more than just a fad. Just ask the big boys of the multibillion dollar athletic shoe business who have glimpsed the future of running shoes and are racing – get this – backward to catch up.
Vibram 5 Finger Shoes are available locally at Atmosphere in Parkwood Mall in Prince George. 250-563-9914
Written by: Sherry Ogasawara, Registered Dietitian and Can Fit Pro Certified Personal Trainer
Questions or Comments? Contact me at:
This e-mail address is being protected from spambots. You need JavaScript enabled to view it
Follow me on Twitter: @skogasa
|
