You've finally decided to take the plunge-- you're switching to a minimalist running shoe. As you make the change, there are a few things you can do to minimize your risk of injury.
Get properly fit
It's easy to grab the prettiest pair of shoes and hit the pavement. But when it comes to running shoes, it's worth taking the extra time to visit a running store to get properly fit. Even with minimalist shoes, there are different types and it pays to get the right kind. For example, if you overpronate slightly, you may want to consider a stability shoe. If you tend to overpronate more severely, then motion control shoes may be able to help.
In order to fit you to the proper shoes, find a running store that can analyze your gait. You can expect to either run on a treadmill or around the store as an employee assesses how your foot lands, if you kick out or in, and any other irregularities in your running stride. From there, they can pinpoint what minimalist shoe would be best for you.
Ease into the new shoes
Going from a standard running shoe to a minimalist one can put a significant strain on your legs and feet. If you've been running in a traditional shoe, you likely are used to a heel-to-toe drop of 12-15 millimeters. Alternatively, a minimalist shoe can have a heel-to-toe drop as low as zero millimeters, depending on the brand.
The heel-to-toe drop references how much of a drop there is between the highest part of the shoe (the heel) and the lowest part (the toe). Minimalist shoes have a lower heel-to-toe drop because they are trying to replicate the way your foot would naturally strike the ground if you were running barefoot. While a more natural way of running can sound appealing, it can also taking some adjusting. You're working the muscles in your legs and feet in different ways, and it's important to let those muscles adjust in order to prevent injury. For the first few weeks in your new shoes, stick to shorter, slower runs as your body adapts.
Listen to your body
One of the most important things you can do to avoid injury during your transition to minimalist footwear is to listen to your body. Runners have a tendency to push through pain, but when you're trying out new footwear, that pain could be indicative of a budding injury. If you start to notice tight spots, consider resting, icing, and foam rolling the problem area for a day or two until the pain subsides. You may be preventing a bigger injury down the line.
Many runners swear by minimalist footwear. By taking the transition slowly, you'll be able to enjoy many injury-free miles in your new shoes. For more tips, or help dealing with an injury, contact a company like Adult & Pediatric Orthopedics SC.
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