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How to switch to minimalist running shoes

How to switch to minimalist running shoes

I’m sure many who read “Born to run “, want to throw out your old running shoes with a thick heel and start to go for miles in minimalist New Balance, Altra, or Vibram. Or maybe you read the post about minimalist running shoes strengthen the foot. In any case, do not rush and so sharply to change everything, here, as in running, in General, required a gradual approach. Dr. Nicolas Campitelli in his book “Running in minimalist shoes” gives some useful tips to make the transition comfortable and most importantly no injuries.

You may like to run in minimalist running shoes from the very first kilometres, but your body has not yet adapted to them. In the first place will suffer the muscles of the foot, which didn’t have a lot sooner and weak, they will not be able to cope with the new loads. In addition, increased load on the “resting” while running on the heel gluteal and calf muscles, and hamstrings and hamstring. Not to mention the bones, when a sharp change of style of running there is a risk of fatigue fracture.

Rule 10%

Increasing running distance in minimalist shoes, you need to add to them no more than 10% per week. This will help the body to adapt and reduce the risk of injury.

Overload is the main cause of most cross-country injuries. No matter you run 20 or 60 miles per week, typically 10% will help to avoid injuries. Increasing running distance in minimalist shoes, you need to add to them no more than 10% per week. This will help the body to adapt and reduce the risk of injury.

For example, if you’re going to run a 5 km, then slide over the first 500 metres, until you are tired, minimalist shoes, and the remaining 4.5 will run in the usual old shoes. A week distance in new sneakers can be increased to 1 km, and in old respectively reduce to 4 km, and so on. Can begin the transition to a treadmill, where the change shoes during a workout will not deliver serious inconvenience.

If you’ve been running in orthopedic insoles, it is not necessary to immediately remove them, do it gradually, your workout will look like this: minimalist running shoes, then regular sneakers without orthotic insoles, and then regular sneakers, but with orthopedic insoles.

Be prepared for delayed onset muscle soreness

When you start doing any new exercise, then the next day usually feel delayed onset muscle soreness. If you run in minimalist running shoes, then load muscles that had not been involved, so be prepared for the fact that in the first weeks will be a pain in the calf, the top of the foot and its arch.

Fully the process of transition may last up to a year. Less enthusiasm! You will be very want to run and run in new sneakers. It is impossible to give this desire will, because that can affect the safe adaptation of your body. Be patient and do things gradually, and then you will be able to avoid injuries during the transition period.

If you’re moving or going to move from conventional to minimalist running shoes, I recommend to read the book of Dr. Campitelli. she’s not big and it only costs $2.