When I started my journey in 2009 with the goal of being able to run pain-free and injury-free, there is nothing out there about minimal shoes or how to transition safely into them. I've made it my goal to learn everything about minimalist running shoes and running form.

CHAPTER 1

1

The Vision

How would you like to be able to run 5 to 6 days a week and putting in 20 to 30 or more miles without back pains, plantar fasciitis, and orthotics?

How about running injury-free for the next 50 years and being able to compete in track & field and other sports?

That is exactly what I'm doing today (September 2012) at the age of 53. I've transitioned from traditional run-ning shoes into minimalist or barefoot-style running shoes and changed my running form from heel-striking to midfoot or forefoot striking or the natural running form. But I learned it the hard way with many injuries along the way. Fortunately, you have taken the right step by reading this book and I will show you how to transition to minimalist running shoes, change your run-ning form, and run injury-free, all without getting in-jured along the way.

When I started my journey in 2009 with the goal of be-ing able to run pain-free and injury-free, there is noth-ing out there about minimal shoes or how to transition safely into them. I've made it my goal to learn every-

thing about minimalist running shoes and running form. I've witnessed the barefoot-style running shoes revolution first hand and is fortunate to have wear tested over 100 minimal shoes and published shoe re-views in my blog, Minimalist Running Shoes. And thanks to Dr. Mark Cucuzzella (Professor West Virginia

2

Minimalist Running Shoes

Gallery 1.1 Running Web Sites

University School of Medicine, multiple winner at both Air Force & Marine Corp Marathons) and Bill Katovsky (founder of Tri-Athlete Magazine, Zero Drop, and two-time Ironman), we were able to build the Natural Run-ning Center, an educational web site with a wealth of in-formation and ideas about natural injury-free running.

On the day of my 53rd birthday, I competed in the Bay Area Senior Games at Stanford University. I partici-pated in the 400m, 800m, Long Jump, and Triple Jump events. I qualified to represent California in the Na-tional Senior Games at Cleveland 2013 for all four events but will focus on training for the 400m and Tri-ple Jump. I hope to make All-American for my age group in both those events on my journey to the Nation-als!

So let's begin your pain-free and injury-free journey to sustainable running!

3

2012 Bay Area Senior Games

Figure 1.1 Senior Games

I've been to where you are right now. I know how painful it is, but I solved the problem for myself when I discovered about minimal shoes and running form. I'm going to share it with you so that you can achieve the success too.

CHAPTER 2

4

The Problem & Solution

The Problem

Every year, as more and more runners participate in half marathons or longer distances, they are still getting injured wearing traditional running shoes. It's not al-ways the running shoe that's a problem but their run-ning form. With heel striking, traditional cushioned shoes may absorb some of that shock going up their spi-nal cord but over prolonged periods, it will take its toll.

I know because I've worn traditional cushioned shoes with orthotics and heel striking for over 20 years before I transitioned to minimal shoes. And I have lower back pains, plantar fasciitis, and blisters after every run - I thought it was just the mileage and age!

For those runners who are transitioning to minimal shoes, they can also get injured because they are not fit-ted correctly in the right running shoe or they are transi-tioning too fast or without a plan. It's more than just how you land, it's about how you run and running in-volves posture, cadence, and many aspects of form. You need to looking at your running technique before you look at your shoes. Shoes are just one of the tools in your fitness arsenal.

A Solution

I started transitioning to minimal shoes when I was age 50 but in 2009, there are only a few minimal shoe op-tions out there and no proven transitioning plan. It was trial and error and I researched and self experimented with whatever I can get my hands and feet on. I was for-

5

Figure 2.1 Body Impact

tunate enough to hook up with the right people in my professional and running network to have early access to shoes and educational materials. But I injured myself while transitioning too fast and before transitioning plans were made available. And I never want to get in-jured again.

Since then, I have wear tested over 100+ minimal shoes personally on my 'senior' body with over 20 years of

running. Even magazines like Runners World and Run-ning Times have not tested as many minimal shoes - combined. Now I'm the minimal shoe expert and a com-petitive senior athlete.

I have safely transitioned completely to minimal shoes and midfoot/forefoot striking in about 9 months. Being comfortable in the modified running form is what took most of the time. No more cushioned heeled shoes, no more orthotics, no more narrow toe boxes, no more socks. Goodbye to lower back pains, plantar fasciitis, and socks.

This book will help you safely transition to minimal shoes and improve or change your running form so you can run naturally and injury free, not matter what age you are. Even though this book is written with the mas-ters and senior athletes in mind, younger athletes may be able to transition faster. But better be safe than sorry. Stress fractures or ankle sprains are no fun!

6

Figure 2.2 Minimalist Running Shoes

My Solution

I've been to where you are right now. I know how pain-ful it is, but I solved the problem for myself when I dis-covered minimal shoes and good running form. I'm go-ing to share it with you so that you can achieve the suc-cess too.

I stopped running for about a year because of severe knee pains, plantar fasciitis, and lower back pains. And I was wearing orthotics with my traditional heeled & cushioned running shoes. I did not enjoy running be-cause after each run, I will be in pain. So I started doing kick boxing, Hapkido, and boot camp. The only differ-ence is that I'm doing it barefoot and did not have the same pains I get from running, just different soreness from different muscle groups. But all this also provided what I believe is a major side benefit for athletes - my core is solidified. Without a strong core, you can get in-jured easily no matter what sports you participate in.

I struggled with finding a transition plan in 2009 and have no idea if wearing minimal shoes will help me get back into running and track (and field) - my true pas-

sion. I bought a pair of Vibram Five Fingers KSO. Yes, those shoes that look like gorilla feet. They were the closest to barefoot but with minor protection from small objects like gravel, broken glass, or thorns that can hurt your feet. I ran a mile in them the first day. And 2 miles the next day. NOT! My calves were killing me and I could barely walk after the second day.

7

Figure 2.3 Vibram Five Finger KSO

The soreness went away three to four days later but I still did not get any lower back pains or plantar fasci-itis. And no orthotics! I decided early on that orthotics didn't help anyway since I'm still getting lower back pains and plantar fasciitis. I went to the rubber track to see if I can do speed work in the VFF KSO. I was start-ing to enjoy running again after a few laps. Then I de-cide to go all out and sprint the last 50 meters. Injury happens... I sprained my ankle and I was out for 3 months. The ankles is one crucial element in transition-ing to minimal shoes and mine were not strong enough. And I also did not loosen them up before running.

More information about running in these new minimal shoes started to hit the web and I realized that I was running too long and too fast in these shoes without get-ting my feet ready. Now after 2+ years, 100+ shoes, readily available educational and scientific materials, I will certainly do it differently and do it injury-free. And that is what I will show you in this book.

But what prompted me to look at minimal shoes and running form is credited to Christopher McDougall's book, Born To Run, and Harvard Professor Daniel Lie-

berman barefoot running studies at Harvard University. For those of you who have not read Born To Run, it is a MUST HAVE book - get it from your library or local bookstore. The author sets off to find a tribe of the world’s greatest distance runners and learn their se-crets, and in the process shows us that everything we thought we knew about running is wrong. McDougall came to believe that it was the sandals, made out of rub-ber tire, that hold one of the answers. These sandals force Tarahumara runners to engage all the muscles and tendons in their legs, to cushion the impact forces. They’re also forced into a distinctive stride, landing on the midfoot, running hours on end. Perfect running form in a minimal shoe...

Meanwhile, Professor Lieberman's Skeletal Biology Lab have been investigating the biomechanics of endurance running by comparing habitually barefoot runners with runners who normally run in traditional running shoes with built-up heels, stiff soles and arch support. In a nut-shell, barefoot or minimally shod runners can minimize additional injury due to transient forces generated by repeated foot strikes.

8

And what made me think I can still run and compete as a senior athlete? I had just volunteered at the 2009 Na-tional Senior Games (Track & Field) at Stanford Univer-

sity. I wanted to run again – competitively. The 65+ year-old sprinters at the Senior Games are inspirational. Can you run the 100 Meter Dash in 13.3 seconds at age 65? How about the 400 Meter Dash at 1 minute 3 sec-

onds? Or the 1600 Meter Dash in 4 minutes 32 seconds? I’m determined to be able to perform such feats of ath-leticism in the years to come.

The Myths

Everything else I've seen out there says go barefoot in-stead of wearing minimal shoes. There are less than 2% of runners in the US who are hardcore barefoot runners and who only run without shoes. The majority cannot because of illness or physical conditions or circum-stances. Going barefoot immediately for anything more than 100 yards can cause injury. And people quit when they get injured and never tried transitioning to mini-mal shoes as a result.

Barefoot running is not practical for the majority of us. We live in a world of cement, asphalt, sharp materials. However, the skin of the feet becomes thickened and resistant with prolonged exposure to hard objects such as gravel, cement and asphalt. Unfortunately, most of you will never experience this hypertrophying and strengthening of the skin and arches of the foot, which

9

Figure 2.4 National Senior Games Association

is taken for granted in many developing countries like Ethiopia and Kenya, where all out sprinting over sharp rocks causes neither pain, nor injury.

Note that if you stop running barefoot for more than two weeks, the skin of your feet begins to soften again - it is no longer leather-like. So unless you can keep run-

ning barefoot all the time, minimalist running shoes are the only alternative.

I'm not against barefoot running and does it one day a week on a rubber track for about 3 miles. Barefoot run-ning is a powerful tool for fine tuning your running form and should be on everyone's training program. And I walk barefoot whenever I can doing chores, exer-cises, and what not. But I'm always minimally shod when running on asphalt or trails.

Most people think that minimal shoes is the magical so-lution for their running injuries and performance. Run-ning shoes, whether minimal or not, is just a tool, noth-ing else. I believe running form is the most important element to running injury-free into your golden years.

You probably have thought until now that minimal shoes are for runners with strong arches. I disagree. Your feet may be weak after wearing cushioned shoes for most of your life. Muscle atrophy may have set in and you need to strengthen those muscles using vari-ous exercises including walking barefoot. Once you are

10

Figure 2.5 Barefoot Running

ready, everyone should be able to wear minimal shoes for walking and running.

You may have experienced calf pains or ankle pains and think that minimal shoes are causing that. It is! You are using your leg muscles as they are intended in natu-ral running and they are also getting stronger. In a few weeks, the soreness will disappear and coupled with a good running form and plan, you are well on your way to running injury-free and pain-free.

You may think heavy runners should wear thickly cush-ioned shoes instead of minimal shoes. According to Dr. Casey Kerrigan, heavy runners should not use thick cushioned shoes. The heavy runner should run in a shoe with no cushioning. I've read many stories out there of heavy runners in minimal shoes that are enjoy-ing pain-free running.

11

Barefoot-style running is a running form that mimics the running style of the barefoot runner. Short strides, high cadence, and midfoot or forefoot strike.

CHAPTER 3

12

Introduction

This book is written with the Masters and Seniors ath-letes in mind. Obviously, if you are younger, you can take the same lessons from this book and apply it to your own situation without any discrimination - you will most likely be able to achieve the results faster!

Before we go into the solution in detail, here’s a glos-sary of some of the common terms or phrases that will be used throughout this eBook.

A Little Glossary

Master AthleteA Master's athlete begins at age 30 for Track & Field and Race Walking, and at age 40 for long distance run-ning.

Senior AthleteA Senior's athlete begins at age 50 for all events.

Barefoot-style RunningRunning form that mimics the running style of the bare-foot runner. Short strides, high cadence, and midfoot or forefoot strike.

Barefoot RunningRunning without shoes or sandals, skin to surface.

Stack HeightStack height is the total height from the bottom of the foot to the ground including outsole, midsole, insert and additional materials for lasting/lining. Traditional Running ShoesStandard running shoes with heel-to-toe differential of 12mm or higher, extra cushioning or motion control, narrow toe boxes, and stack height of 26mm or higher.

Barefoot Running ShoesAn oxymoron and a term that should not be used. Any-one using this is describing minimal shoes incorrectly.

Barefoot-style Shoes, Minimal Shoes, Minimalist Running ShoesAll referring to minimal shoes. These shoes in general should be lightweight, flexible, have low heel-to-toe dif-ferential (drop), low stack height, and wide toe boxes. Preferably less than 7 ounces in weight, 4mm or lower drop, 12mm or lower stack height, and 2E+ toe box width.

13

ShodWearing shoes or sandal.

UnshodTotally barefoot, nothing else on your feet.

Muscle AtrophyDecrease in the mass of the muscle from misuse. For shoes, too much cushioning and support elements can lead to muscle atrophy. Cushioning and support are damaging to the foot and even harmful on the body, be-cause they alter your motion from what's natural.

Natural RunningNatural running is running the way the human body was meant to run in its purest form - namely, barefoot - across a solid surface. That means running with good mechanics and a efficient gait that focuses on landing lightly on the midfoot/forefoot (the ball of the foot, but not the toes) and quickly lifting your foot off the ground instead of pushing off with excessive muscular force.

A Bonus

For those who run or jog at least an hour a week, there is a very real reward - an average of six more years of life, Danish researchers found. Jogging was associated with a 44% reduction in the relative risk of death over 35 years compared with deaths among non-joggers, ac-cording to Peter Schnohr, MD, chief cardiologist from the Copenhagen City Heart study. And the benefit was observed for both men and women. With more than 35 years follow-up, jogging was associated with an in-crease of 6.2 years in lifespan for men and 5.6 years for women compared with non-joggers. The amount of jog-ging required to achieve this improved survival was modest - between 1 and 2.5 hours per week divided into two or three sessions at a self-described slow to av-erage pace.

14

Changing your old running form takes time. In general, it takes at least 3 weeks to change any kind of habit and 6 months to lock it in for good. Applying this to your running form, it may take 6 months or more if you are vigilant about changing your form.

CHAPTER 4

15

The Full Solution

Wearing minimal shoes will let your feet move naturally and prevent muscle atrophy. Healthy feet means a healthy body. And running or jogging when you're healthy add years to your longevity and brain power - keep dementia away!

CHAPTER 5

16

Conclusion

The golden years are the best years of your life. Enjoy it by being able to do physical activities without pain or injuries. Best of all, without any restrictions. And to be able to do it, you have to start your transitioning program now.

CHAPTER 6

17

Next Steps

Directory of the latest minimalist shoe manufacturers for road running, trail running, casual/business wear, gym, water sports, walking, and much more.

CHAPTER 7

18

Minimalist Shoe Brands

CHAPTER 8

19

About The Author

While not tinkering with the latest Internet technologies for Silicon Valley start-ups in real estate, re-tail, and local government, Nick is busy fine tuning his running form and training hard for the Na-tional Senior Games and World Masters Athletics Championships.

Barefoot Running

Running without shoes or sandals, skin to surface.

Related Glossary Terms

Index

Chapter 3 - Introduction

Drag related terms here

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Barefoot Running Shoes

An oxymoron and a term that should not be used. Anyone using this is de-scribing minimal shoes incorrectly.

Related Glossary Terms

Index

Chapter 3 - Introduction

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Barefoot-style Running

Running form that mimics the running style of the barefoot runner. Short strides, high cadence, and midfoot or forefoot strike.

Related Glossary Terms

Index

Chapter 3 - Introduction

Drag related terms here

Find Term

Barefoot-style Shoes

All referring to minimal shoes. These shoes in general should be lightweight, flexible, have low heel-to-toe differential (drop), low stack height, and wide toe boxes. Preferably less than 7 ounces in weight, 4mm or lower drop, 12mm or lower stack height, and 2E+ toe box width.

Related Glossary Terms

Index

Chapter 3 - Introduction

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Master Athlete

A Master's athlete begins at age 30 for Track & Field and Race Walking, and at age 40 for long distance running.

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Index

Chapter 3 - Introduction

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Minimal Shoes

All referring to minimal shoes. These shoes in general should be lightweight, flexible, have low heel-to-toe differential (drop), low stack height, and wide toe boxes. Preferably less than 7 ounces in weight, 4mm or lower drop, 12mm or lower stack height, and 2E+ toe box width.

Related Glossary Terms

Index

Chapter 3 - Introduction

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Find Term

Minimalist Running Shoes

All referring to minimal shoes. These shoes in general should be lightweight, flexible, have low heel-to-toe differential (drop), low stack height, and wide toe boxes. Preferably less than 7 ounces in weight, 4mm or lower drop, 12mm or lower stack height, and 2E+ toe box width.

Related Glossary Terms

Index

Chapter 3 - Introduction

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Muscle Atrophy

Decrease in the mass of the muscle from misuse. For shoes, too much cush-ioning and support elements can lead to muscle atrophy. Cushioning and support are damaging to the foot and even harmful on the body, because they alter your motion from what's natural.

Related Glossary Terms

Index

Chapter 3 - Introduction

Drag related terms here

Find Term

Natural Running

Natural running is running the way the human body was meant to run in its purest form - namely, barefoot - across a solid surface. That means running with good mechanics and a efficient gait that focuses on landing lightly on the midfoot/forefoot (the ball of the foot, but not the toes) and quickly lifting your foot off the ground instead of pushing off with excessive muscular force.

Related Glossary Terms

Index

Chapter 3 - Introduction

Drag related terms here

Find Term

Senior Athlete

A Senior's athlete begins at age 50 for all events.

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Index

Chapter 3 - Introduction

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Shod

Wearing shoes or sandal.

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Index

Chapter 3 - Introduction

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Stack Height

Stack height is the total height from the bottom of the foot to the ground in-cluding outsole, midsole, insert and additional materials for lasting/lining.

Related Glossary Terms

Index

Chapter 3 - Introduction

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Traditional Running Shoes

Standard running shoes with heel-to-toe differential of 12mm or higher, extra cushioning or motion control, narrow toe boxes, and stack height of 26mm or higher.

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Index

Chapter 3 - Introduction

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Unshod

Totally barefoot, nothing else on your feet.

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Chapter 3 - Introduction

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