How to switch to minimalist shoes

I'm sure many reading "born to run"They want to throw out your old running shoes with a thick heel and start reeling in kilometers minimalist New Balance, Altra or Vibram. Or can you read post about how to strengthen the minimalist running shoes foot. In any case, it is not necessary to hurry up and change so dramatically all, here, as in the race as a whole, requires a gradual approach. Dr. Nicholas Campitelli in his book "Running in minimalist footwear" It gives some useful tips on how to make the transition comfortable and most importantly no injuries.

You may like to run in minimalist shoes from the first kilometers, but your body has not yet adapted to it. The first to suffer will be the foot muscles are not very strained and weakened before, they will not be able to cope with new loads. In addition, it increases the load on the "rest" when running on the heel buttock and calf muscles and hamstrings and back of the thigh. Not to mention the bones in jumpstarting running style is a risk of stress fracture.

Typically 10%

By increasing the cross-country race in minimalist running shoes need to add to them no more than 10% per week. This will help the body to adapt and reduce the risk of injury.

Overloading - the main reason for the majority of cross-country injuries. It does not matter, you run through 20 or 60 kilometers a week, usually 10% to help prevent injuries. By increasing the cross-country race in minimalist running shoes 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 are going to run 5 km, then put in the first 500 meters, while you are still not tired, minimalist shoes, while the remaining 4.5 to run through the usual old sneakers. A week later, the distance in the new shoes can be increased up to 1 km, and in the old respectively reduced to 4 km, and so on. You can begin the transition to a treadmill where a change of footwear during exercise will not deliver much inconvenience.

If you previously ran in the orthopedic insoles, it is not necessary to remove them all at once, do it gradually, your training will look so: minimalist running shoes, then ordinary shoes without orthopedic insoles, and then ordinary sneakers, but with orthopedic insoles.

Be prepared for delayed onset muscle soreness

When do you start any new exercise, then the next day usually feel delayed onset muscle soreness. If you go into a run in minimalist shoes, then you load the muscles that have not previously been involved, so be prepared for the fact that in the first few weeks there will be a pain in the calves, upper foot and its vault.

Fully transition process can take up to a year. Less enthusiastic! You will yearn to run and run in new shoes. Do not give this desire will, because it could affect the safety of your body to adapt. Be patient and do things gradually, and then you will be able to avoid injuries during the transition period.

If you move or just going to move on with the usual minimalist running shoes, I recommend to read Dr. Campitelli bookIt is not big and it only costs $ 2.