Why Your Running Shoes Might Be Slowing You Down
13 Weeks to Go for My Boston Qualifier Marathon
As I gear up for my Boston Qualifier Marathon with just 13 weeks left, I've been reflecting on my training and something that can significantly impact our performance—running shoes. Today, I want to dive into why your running shoes might be making you slower and how choosing the right pair could be a game-changer. But first, here’s an update on my marathon training…
Marathon Training Update
Living in the Pacific Northwest, the cold weather hasn't made things easy these past couple of weeks. Still, I've managed some good long runs. Last Saturday, I tackled 11.5 miles with the group in about 30-degree weather. Chilly, but got ‘er done! Next week will be our last “shorter” long run. Probably about 10 miles. Then we’ll start stepping up the mileage.
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The Running Shoe Controversy
Running shoes are a hot topic in the running world. I believe they help older runners run with bad form. From my experience coaching and analyzing running gates, especially among older runners in their 50s to 70s, heel striking is prevalent. This overstriding results in hitting your heel with each step, effectively putting on the brakes while running. It's a common issue among recreational runners that slows you down and increases the risk of injuries due to the pressure up through the shins, knees, and hips.
The 'Born to Run' Perspective
Back in 2011, "Born to Run" revolutionized the running community, advocating for running barefoot or as naturally as possible. When running barefoot, you naturally land on your midfoot, taking full advantage of the natural shock absorption designed for running. This approach promotes efficiency and reduces injuries.
Most everyday shoes, including running shoes, have a raised heel(Stack height), which shortens the Achilles tendon over time. But switching to barefoot running or zero-drop shoes suddenly can strain and potentially injure the tendon due to this shortening.
So, the approach to natural running did not work for everyone, leading to the rise of highly cushioned shoe brands like Hoka, providing comfort for many runners. However, for recreational runners, using high stack heel shoes doesn't favor running form or reduce injury risk. For those in it for the long game, becoming more efficient by choosing the right shoe can enhance both your enjoyment and injury prevention.
Starting the Transition to “Zero Drop” shoes
Transitioning to more natural running involves a gradual approach:
1. Get Barefoot at Home: Begin by spending as much time barefoot at home. This helps lengthen your Achilles tendon while strengthening your feet.
2. Wear Zero-drop Shoes: Transition to “zero-drop” shoes for work and daily activities but not yet for running. This helps your body adjust by slowly.
3. Patience in Transitioning: Spend three to six months barefoot and/or zero-drop casual shoes before considering running in them. This gradual approach minimizes strain on a previously shortened Achilles tendon.
Conclusion
I encourage runners interested in improving efficiency and reducing injury to reconsider their footwear. Look into options for “Zero Drop” shoes both for casual, everyday use and running—transition slowly and reap the long-term benefits. Share your thoughts or experiences in the comments below. See you in the next post!