It happens every year. I need a little motivation to start the new year. I’m not into New Year’s resolutions. They’re too easy to break and no matter what happens it seems you just set yourself up for failure if you’re unable to meet your own expectations. So, I’ve started a new tradition…buy new running shoes. There’s nothing like the smell, feel and unscarred sole of new shoes. They just scream “run in me.”

For the couple of years I was a minimalist. I ran in my Vibram Five Fingers and then into three pairs of Nike Free’s. Through the mileage in those shoes (or lack of), I have taught myself to run correctly and avoid the dreaded “heel strike.” Correcting my stride has paid off in spades and now I’m looking for a more cushioned ride. I’ve been having issues with my arches which in turn made running less enjoyable. The solution? The Saucony Triumph 9.

My sons and I went to visit my go to running store – the Red Rock Running Company. This was the first running store I bought my first “official” running shoes from and I won’t by a shoe anywhere else. No matter who is working at the store, their knowledge and love for running always put me in the right shoe at the right price. I also love the fact that they encourage you to take the shoes on a test drive. With a large parking lot and alley that runs behind the store, you’re allowed to head out the door and actually run in the shoes before making a decision.

I brought my current two pairs of running shoes for analysis and spent the first ten minutes retelling my running history, issues I was having and where I wanted to be. Not having any preconceived notions of what I wanted, I was brought three options – to start. It was sort of like the story of the three little bears. The first model has way too tight. I like my shoes to have a roomy toebox. The second pair was alright but it just didn’t feel quite right. The last pair was juuuuuusssssst right. I found my perfect match in the Saucony Triumph 9. While it’s a little more shoe than I’ve been accustomed to, the heal drop is only 8 mm and it has more cushioned feel underfoot. It’s also very light, weighing in just under 11 ounces. When you’re as big as me, every ounce counts.

While I may be departing my minimalist ways, these running shoes are what I need for the next chapter of my running career. Following my first training run in them, I can’t be happier with my purchase and I’m already looking forward to my second pair that are ironically the same colors as ORB. I guess it was destiny.

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While I subscribe to running naturally in my NIKE Free’s, I think this might be taking it a step further than I’m willing to go. I just wish Kara needed a little extra time to adjust.

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I kept telling myself that I wasn’t going to do it. I wasn’t going to rush things and ease myself into them. Well…rushed or not, I’m in my Vibram Five Fingers for good now and there’s no looking back.

To update those who haven’t followed my transition, here’s the Cliff Notes version.

In May of this year after the Fargo Marathon, I purchased a pair of Nike Free’s. My plan was to slowly ween myself out of motion control shoes and my custom orthodics. It was time to simplify my running style and go back to the basics. I concentrated on shortening my stride and striking the ground with my midfoot. After five months of injury free running, I jumped into the VFF’s looking to complete my transition to minimalist running. The initial plan was to start the new year running my prized Bikilas after the Rock-n-Roll Las Vegas Marathon. After some disappointing long runs in my Free’s I ditched them this Saturday and set off for my 20 miles in the VFF’s (even though my longest run in them was only 8 miles). On Sunday, after the soreness had subsided in my calves and feet, I’ve made the decision to run the marathon in them.

For those of you contemplating the move to minimalist shoes, I’d advise you to take it slow. It’s going to take awhile to develop your stride and longer yet to build the muscles in your feet and ankles.

With nearly 80 miles in my VFF’s, I don’t consider myself an expert by any means but I’d like to pass along some things I’ve learned along the way.

• First things first. Change your stride. Really focus on your stride and if you’re striking your heal…stop. Work on shortening your stride and landing on your forefoot and letting your heel fall as you shift your weight. This is the hardest habit to break and will need the most work.
• Start with a less cushioned shoe like the Nike Free or something similar. These are the only ones I can testify to and would suggest going to your local running store for some advice.
• If you wear orthodics, keep wearing them at first. Then, pick one day a week to run without them. As you get more comfortable, add days without them.
• Once you’ve left your “crutches” behind, it’s time to practice running barefoot. And by barefoot, I mean NO SHOES. Again, pick one day a week and go to a park with lots of grass. I’d pick shorter recovery run days since you may be doing a bunch of laps. Pay attention to how you run without shoes. It’s completely different.
• It’s time to get your minimalist shoes. Vibram started the tread but now there are a bunch of options available. I get a lot of crap for my “finger shoes” but I’ve never worn something more comfortable. Once you get used to getting your toes in, you don’t even notice they’re not squished together in a normal shoe.
• You’re well on your way to running “barefoot” but now is the time for restraint. WALK, DON’T RUN. For the first couple of weeks, wear your minimalist shoes for your everyday tasks. Get used to walking in them before trying to run in them.
• Just like the other steps in this process, start running in your minimalist shoes once a week. I’d recommend your shortest easy run of the week. This way you’re not focusing on pace or distance and can really focus on how to run. You need to learn how to run “light.” This doesn’t mean staying on your toes the whole time. Trust me, I tried and my calves were in knots for a week.
• Slowly build your miles in your minimalist shoes. You’ll find that when you go back to other running shoes, you’re dragging dead weight. Your stride is as bouncy and your form will suffer. You need to really take what you’ve learned and apply that to every run.

You’ll know when you’re ready. It’s like riding a bike. Once you have your balance, you’ll take off. I hope this helps and please feel free to shoot me any questions you may have.

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When my wife first presented this book to me a couple of weeks ago, I had mixed emotions. I had heard all the hype. Christopher McDougall wrote a book preaching about running barefoot…yada, yada, yada. The great debate on whether the running shoe industry is ruining those it caters to. That humans were natural runners and the foot should be left alone. In all honesty, I’m tired of this subject and didn’t know if I really wanted to read about it…AGAIN!!!

I couldn’t have been more wrong.

Born to Run ranks right up there with one of the best running books I’ve read. What Christopher McDougall has done is craft one of the greatest race accounts I’ve come across (before this book Duel in the Sun had no contest). He had me hooked from the first sentence.

“For days, I’d been searching Mexico’s Sierra Madre for the phantom known as Caballo Blanco – the White Horse.”

White Horse? It’s a person? What in the world is going on?

From there, a wild running story is crafted. Set in an exotic location with a crazy cast of characters I never would have imagined the story that awaited. I couldn’t wait to dig in and get my hands around his experience that not only clued me in on some of running’s history but also of those who were responsible for carving it.

The Tarahumara Indian’s of Mexico’s Copper Canyons, Caballo Blanco (aka Michael Hickman, aka Micah True), Scott Jurek, Jenn Shelton, Billy Barnett, Luis Escobar and “Barefoot Ted”. As soon as I was done reading the book, I spend a couple of hours reading up on these runners and all their accomplishments. It’s quite a resumé and outside of Scott, you’d have a hard time recalling any of these great runner’s unless you were an Ultra geek.

Besides spinning a great tale, Christopher McDougall did something pretty ingenious. The aforementioned “running debate” was snuck in as part of the story. The best way I can describe it as commercials to the story. He didn’t come out and preach for 5-10 chapters but wove the research and medical opinions so they flowed with the story. Not only did it soften the blow of the topic for me but it actually got me doing a little preaching myself. There was a longer segment toward the back of the book where I thought it was a little long but maybe it just seemed that way because I wanted to get back to the “Greatest Race the World Has Never Seen.”

To give you the Cliff Notes version of this book wouldn’t do the story justice. Please do yourself a favor and go grab a copy from your nearest library or bookstore.

Before reading this book, I had already started converting over to minimalist running by ditching the clunky shows and going for a trimmed down version (Nike Free). After reading this book, I’m ready to start incorporating barefoot running into my training schedule.

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I am free to run,
I am free to dance,
I am free to live for You,
I am free!!!

This song has nothing to do with this post (except for they first line of lyrics) but this is easily my favorite song to run to. If you want to check it out, visit my running compadre Benji over at the two42 Bookstore (top album on the right) or search Central Worship: Live from Las Vegas (2007) on iTunes.

After the Fargo Half Marathon, I decided to join the so-called “running revolution” and start running naturally. I’d had enough injuries during the first half of this year to last me a lifetime and I figured something had to change. Step number one…my running stride.

While not wanting to go gung ho barefoot, I was all ready to try minimalistic running and ditch my corrective over pronating, extra cushioning running shoes for something simpler. Enter the Nike Free. We’ve all see the print ads with the toe touching the heel but there’s much more to this uber flexible shoe than the theatrics. This shoe is all about feel. Not until my first run in these shoes did I realize how sheltered my feet were from the road. I could now actually feel where my foot was striking the pavement and adjust my stride accordingly.

Shortening my stride and landing on my forefoot has done wonders. Not only have I been injury/pain free since mid May but my pace has quickened naturally with little effort. I used to be a comfortable 9:30/mi runner. Now, I have PRs running around like sugar plums in my dreams now that 8:30/mi have become commonplace on my easy runs. The only thing that stands in my way is sustainability over longer distances (which are no coming easier).

The flexibility and limited cushioning of the Nike Free have opened a whole new world that I am quickly adapting to. While I understand that these shoes will not give me the 400 miles my bulkier shoes gave me, the lower cost provides me the option of having multiple pairs to train in. You wouldn’t think the slight weight change would make a difference but the lightweight shoes definitely make a difference – especially over the longer distances.

With the good, there’s always the bad (in this case the bad’s aren’t that bad). First, the laces suck. I’ve never had to double knot laces until I encountered these laces. They’re slick and short – neither a good thing. This has been easily remedied by purchasing better laces. The second thing is that the flexibility of the soles allows rocks to wedge their way in quite easily. You won’t find me taking these on the trails anytime soon.

I haven’t been this excited over running shoes in a long time. I love all the color options and can’t wait to get into a pair of lime green’s!!! Next time your at your local running store, put on a pair and give them a spin.

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