minimalist running

I don’t get it what is minimalist running?  Did I miss something?  Is it run less?

I've been doing a vast majority of my running in Vibram Fivefingers KSOs for the past couple of months, up to and including a 50K trail run.  And, to further help strengthen my feet and ankles, I've changed my "everyday" footwear as well.  I now wear Feelmax Niesa shoes to work, which are about as close to barefoot as you can get while still wearing something that looks like a shoe.  I've really been enjoying this change.

Yesterday I went to a park I've never run in before to do a ~2 hour trail run.  Since I've been searching for a minimalist shoe that can get me through the coming northern Illinois winter, I started the run in my new New Balance MR790 trail shoes, a very light and low profile shoe...like a racing flat for trails.  I was really enjoying the park and the trails, but after about 8 miles I really started to notice, and become annoyed by, the feeling of the arch support in the shoes pushing up on my arch.  I've gotten so used to having no arch support, that even a fairly minimally supportive shoe has started to become annoying.

So, I changed into my Fivefingers, and continued to run another 5 miles.  That last 5 miles was much more enjoyable than the first 8.  That feeling of really being connected to the Earth just feels right.  I even sought out and enjoyed picking my way through some of the rockiest sections of trail, running up and over the large glacial kame in the park, then finding a trail to take me back around to do it again.  I mean, I was really having fun!

Prior to this change, I've had on and off calf injury problems for the last several years.  I continue to have some soreness in my right Achilles from time to time, but it seems to be getting gradually better, not worse, and my calf problems have gone away.  Before the change, I was also starting to feel the early pangs of plantar fasciitis coming on.  As my feet have gotten stronger, that has entirely gone away.  When I started running, back in 2000, I had some significant knee pain.  My podiatrist, who is himself a distance runner, checked me out and pronounced me an overpronator, and recommend I run in motion control shoes.  I ran for a few years in Brooks Beasts, then a few years in Brooks Adrenaline stability shoes.  Common wisdom would have you believe that going from that level of support to virtually no support at all would certainly leave me hobbling.  It hasn't.  I'm enjoying my running now more than ever.

Barefooters will tell you if you want to go minimalist, start barefoot...skin on pavement, ideally on a smooth flat surface, not too soft...smooth concrete or asphalt being the best.  They'll have you believe that, if you really want to hone a natural running form, running the way your body was designed to run, running barefoot is your best way to get there.  Your feet are your best feedback mechanism, so anything that blocks the feeling of your feet against the ground may lead you to a running form that is less than ideal for you.  While I understand that logic and see the wisdom in it, that's not the way I've done it.  I have done a few short runs purely barefoot, but I've been unable or unwilling to really go full-on barefoot with regularity.  I'd like to think I've found a stride that works well for me even though I'm wearing something on my feet.  Time will tell, I guess.

As others have said, by far the biggest mistake people make when switching from supportive, cushioned shoes to minimalist or barefoot, is "too much, too soon".  You really do have to give your feet a lot of time to strengthen and adapt.  This is another reason why some folks will recommend you start barefoot.  Going barefoot, your feet will naturally govern your build up and prevent you from doing too much too soon.  Indeed I've personally heard of a few people who have broken metatarsals, seemingly without warning, as a result of doing too much too soon.  If this is a change you want to make, I recommend it, but I recommend you be very careful not to fall into the "too much, too soon" trap!

A couple places to learn more and ask questions...  Barefoot Ted started a Google group for minimalist running footwear (http://groups.google.com/group/huaraches?hl=en), and there is a Barefoot sub-forum on Runners World where you can get some good advice.

Run smart.  Have fun.

Yes.

If the sole (heh...get it) benefit of minimalist or barefoot running is to get people to slow down and reduce their volume to a workable level, then it has accomplished its mission.

There are people who run marathons and beyond in VFF, and even barefoot.  I know of a couple people who have done 100 mile trail ultras in VFFs.

Regarding your question on the treadmill, I've run in my VFFs on the treadmill, but I just found it boring.  If your goal is to improve your running form, I really think a hard surface is the best.  A hard surface will give you better feedback and help you improve your form, teaching you how to get all the cushioning you need from your body.  I think the treadmill just has too much give for my tastes.