This is super useful! Thanks for clearing this up. Now I don’t have to feel guilty when I reach for my Altra Escalante Racers from time to time, especially when my plantar fasciitis flares up
Once again, you make all the sense in the world. So, using a zero drop shoe I will gain strength and stability that will make it easier to run in other shoes for longer races/runs? Next question, which zero drop shoes should I begin with? I’m super green here, but want to continue getting better. Also, will be working on foot core strength with the Freo Slant wobble board, and I ordered your books today. Thanks for all you do for runners with questions!!
Thanks man you're the best. I agree with you cause the majority of the people think black or white, it doesn't work like that in life as in running.. I mostly run on roads and I think everyone should run in "natural low stack height drop shoes" 70% of the time to strengthen the legs and to improve the running form, and then you should use the" regular " shoes for racing, long runs or hard HIIT sessions..
I've been using the term minimalist shoes, but will probably switch after your video! I transitioned to natural shoes in 2011. I totally agree. On protection, I cutout an insole with those thin flexible cutting boards - boom, instant rock plate. It's VERY helpful. I wish someone made a shoe with more protection that had hard foam in it (like some of the sandals) rather than the soft squishy stuff... Right now my favorite shoe is the Xero scrambler low with my rock plate - just ran a 50k in them! The scramblers have more protection than the mesa or terraflex. I also really like my softstar megagrips, but they don't have as much protection for rocks as I'd like - I use them as my road shoe now. When the time comes, I'll have them resoled with an extra piece of rubber or leather. I bought the inov8s a couple years ago (after watching your video), but too they're too squishy for me - makes my feet tired and sore somewhere around 10-12 miles. I also really love the shamma trailstars omega (when I don't have to worry about kicking things) - they keep my feet cool on hot days. I wear xoskin xotoe socks and haven't gotten a blister (period) since switching to them 2 years ago (disclosure, I'm an xoskin ambassador).
Thanks for sharing your thoughts in this Eric! I've been running in 0 drop with differing stack heights (Altra Superiors, Lone Peaks and Olympus + road variants) for many years. I even have a pair of the minimal B2R shoes with toe-split from when I read Born to Run many years ago. I had a pair of Hoka's which felt good in the store, but my feet felt horrible after using them. I've recently discovered the joys of trails and have started running ultra's and I'm intrigued when you talk about varying not only shoes, but also shoes with different fittings, and even drop. Understanding drop, and when a little drop is beneficial is something I'm trying to wrap my head around. I get that when running vertical the drop doesn't really matter, since you're primarily on your forefoot, but you do need to come back down at some point. Do you find the higher drop to be beneficial also on decents? I also see that most "race" shoes have some level of drop to them, as well as the super squishy cushioning - Would you say this could be beneficial from a speed / effectiveness standpoint? I suppose my questions boils down to: How do you go about looking for good alternatives for your different needs, keeping in mind you keep the minimal shoe for strength and training? Thanks again for spreading your insights - I'm working my way through the 90 day B2R2 program these days 🙌
This is kind of funny because I was talking to my doctor, who I guess runs about 10 miles a week barefoot. So is it all great I said Sunday I would like to run a Marathon in my five fingers and his response was why oh and he said the exact same thing that you’re saying it like that he’s just personal physician he said if you use minimal or even go and running, barefoot as a tool to get stronger he says so your body can actually handle leather shoes. He said he’ll be fine and he said he’s never run a race, barefoot or in super minimal shoes and you know I thought that was kind interesting and then you’re just confirming everything so that’s pretty cool. Still my run a marathon in my five fingers.
I've been curious on your thoughts on Lunas (or maybe it's a Ted thing?). I have always used them (12+ years), exactly as you described here, as a strength/form training tool. I find a huarache sandal, especially the Luna Venado for road the the Mono for trail, to be the "most free" option possible as I am working on strength and form.
I think they are great, I just have a hard time with the toe strap fitting. So with my narrow feet I prefer the fit of a sandal where the strap comes across the entire toe area, rather than between the toes. I think the Luna are a great stack height.
Thanks for sharing! Your vidios have been super inspirational for me and help my running 10 fold! However when i use my xero shoes for a run i find i get tighth calfs, I try to run with good form, 180 cadence, try and straighten out my rear leg and push off with, landing on my forfoot and coming down to my heel. Being aware basically. Could you shine any other tips? Or mayb i just need to get stonger! Thanks!😊
These are very minimal shoes, so they will make your calves tight and why they are best used as a strength tool for short runs once or twice per week. Especially if you are only running roads. Just a 20-30 min run is very potent for the calves. I would definitely work on doing the strength skills to help and the movement snacks, especially straight leg bear crawl.
Good stuff. I’ve been running the G270 for a while now. Finally got my first pair of Xero prios in the summer and I wear them almost every day for my fast paced job. Now I have a pair of the trail shoes and I’m looking forward to building up in them. I have developed a bit pain below the knee since wearing Xero shoes. Any advice? My guess right now is more flexibility training.
Try massaging and stretching the quad, or 3 point Crab if you have Born To Run 2. This should take knee pain away. Tight quads pulling on the knee cap.
i am in the same boat, I wear xero all day every day, run in altra's most minimal shoes on trails, but I am doing a Last man standing on a super basic gravel road, and them Umstead 100 which is also very non-technical trail (a lot people wear road shoes) any recommendations for a road shoe that would take place of that G270 style shoe? thanks I love the videos
To play devil's advocate when I see barefoot/minimalist/natural shoes discussed in most running circles people are dismissive of it. I don't think a new name change will make a difference. Shoes like the Xero just look different to what people expect, and many people already have their minds made up. The name natural shoe might work with some people, but in my view the fundamental difference is that most people heel strike in foam shoes and this would require them to change form, even for five minute runs per day. My second point is that the idea that running in natural shoes builds strength is not supported by the current science, that does not mean I don't think it's true. For example this weeks Doctors of Running podcast about the Achilles tendon, (they are PT's, or a physio for us in the rest of the world) the host said that you have to go to the gym to build strength for running. I've seen pictures of people who run with sandels who have jacked legs from it. I grew up in the countryside with no car so lots of walking and have large quads. However until new research comes out it's going to be a fringe idea. It seems to me we largely interact with different people in the running world, most of the people who come to the online spaces I am in tend to have had enough of running in pain and want to make the change or heard of the shoes and want to either walk or run in them and we try and guide them based on their fitness level. Most don't care about PB's, they just want to enjoy running. I get the impression that most people who come to you are people with some experience who are looking for improvements not an escape from pain. As we saw from the vibram lawsuit the big shoe companies will resist minimalist shoes since they can't sell both super new tech shoes and natural shoes because they are different types of messages. This fundamentally conflicts with the message that your body can build strength if the shoe gets out of the way also conflicts with the current scientific view that it's your running form and fitness that prevents injury, not what shoes you wear. So in short there is in my opinion no catch all way to introduce people to natural shoes, just individual conversations that may or may not work because there are a larger set of ideologies and material forces at play.
Hello @BornToRunCoach! I have been training for a sub 3 hour marathon on the road. Don’t ask me why… I train in minimal shoes, my most cushioned shoe is the Altra Escalante 3. Normally I run in Xero’s or the Altra Escalante Racer. I am pretty sure I can’t run a sub 3 without the help of some “super shoes.” I can run a 6:40 mile for a half but I don’t think I can do it for 26 without a super shoe. I tried the Altra Vanish and they just didn’t feel right. I tried the Hoka rocket X and Nike Alphafly but they both hurt my legs! Any suggestions?
This is the catch 22, where the stronger your feet get and more natural environment they get used to, the harder it is to use a super shoe. So not sure when your race is, but if you have time, start phasing in a faster shoe with some of your runs if performance and time is the big priority. Maybe check out the TOPO Cyclone 2. I have not used it but have heard good things. So not a recommendation, just a heads up.
Just had surgery to remove a large Mortons Neuroma and nerve damage after suffering for years! I have always been a natural shoe wearer and occasionally runner but now I supper scared to wear them again! I have flat feet but I know this should not be a problem but maybe it is and I need more supportive shoes. It's all very confusing and I just want to run again with no pain
Flat feet are completely trainable. Foot core will transform them into a stable, strong foundation with a noticeable arch. And doing some short, strength runs as described here is very potent for this.
Topo, Altra, some new balance models (REBEL V3- FRESH FOAM TEMPO V2, ) , Newton Shoes, Saucony kinvara, fast twitch , there are lots...i mostly run on asphalt too and usually run in 2-6 mm drop shoes with a stack height of 20-25 . to max 30 mm for long runs..@@BornToRunCoach
Was also wondering the same thing. I use my Forza Runners for anything close to 9-10 miles. Anything after that gets to be a bit much. Would love to find something for longer distances.
Great video, thanks again! I appreciate your tips on footwear, and I'm excited to work on my running form with your UA-cam channel.
This is super useful! Thanks for clearing this up. Now I don’t have to feel guilty when I reach for my Altra Escalante Racers from time to time, especially when my plantar fasciitis flares up
Once again, you make all the sense in the world. So, using a zero drop shoe I will gain strength and stability that will make it easier to run in other shoes for longer races/runs? Next question, which zero drop shoes should I begin with? I’m super green here, but want to continue getting better. Also, will be working on foot core strength with the Freo Slant wobble board, and I ordered your books today. Thanks for all you do for runners with questions!!
Thanks!
Thanks man you're the best. I agree with you cause the majority of the people think black or white, it doesn't work like that in life as in running.. I mostly run on roads and I think everyone should run in "natural low stack height drop shoes" 70% of the time to strengthen the legs and to improve the running form, and then you should use the" regular " shoes for racing, long runs or hard HIIT sessions..
Great material!
I've been using the term minimalist shoes, but will probably switch after your video! I transitioned to natural shoes in 2011.
I totally agree. On protection, I cutout an insole with those thin flexible cutting boards - boom, instant rock plate. It's VERY helpful.
I wish someone made a shoe with more protection that had hard foam in it (like some of the sandals) rather than the soft squishy stuff... Right now my favorite shoe is the Xero scrambler low with my rock plate - just ran a 50k in them! The scramblers have more protection than the mesa or terraflex.
I also really like my softstar megagrips, but they don't have as much protection for rocks as I'd like - I use them as my road shoe now. When the time comes, I'll have them resoled with an extra piece of rubber or leather. I bought the inov8s a couple years ago (after watching your video), but too they're too squishy for me - makes my feet tired and sore somewhere around 10-12 miles. I also really love the shamma trailstars omega (when I don't have to worry about kicking things) - they keep my feet cool on hot days. I wear xoskin xotoe socks and haven't gotten a blister (period) since switching to them 2 years ago (disclosure, I'm an xoskin ambassador).
Thanks for sharing your thoughts in this Eric! I've been running in 0 drop with differing stack heights (Altra Superiors, Lone Peaks and Olympus + road variants) for many years. I even have a pair of the minimal B2R shoes with toe-split from when I read Born to Run many years ago. I had a pair of Hoka's which felt good in the store, but my feet felt horrible after using them. I've recently discovered the joys of trails and have started running ultra's and I'm intrigued when you talk about varying not only shoes, but also shoes with different fittings, and even drop.
Understanding drop, and when a little drop is beneficial is something I'm trying to wrap my head around. I get that when running vertical the drop doesn't really matter, since you're primarily on your forefoot, but you do need to come back down at some point. Do you find the higher drop to be beneficial also on decents? I also see that most "race" shoes have some level of drop to them, as well as the super squishy cushioning - Would you say this could be beneficial from a speed / effectiveness standpoint?
I suppose my questions boils down to: How do you go about looking for good alternatives for your different needs, keeping in mind you keep the minimal shoe for strength and training?
Thanks again for spreading your insights - I'm working my way through the 90 day B2R2 program these days 🙌
This is kind of funny because I was talking to my doctor, who I guess runs about 10 miles a week barefoot.
So is it all great I said Sunday I would like to run a Marathon in my five fingers and his response was why oh and he said the exact same thing that you’re saying it like that he’s just personal physician he said if you use minimal or even go and running, barefoot as a tool to get stronger he says so your body can actually handle leather shoes. He said he’ll be fine and he said he’s never run a race, barefoot or in super minimal shoes and you know I thought that was kind interesting and then you’re just confirming everything so that’s pretty cool. Still my run a marathon in my five fingers.
I've been curious on your thoughts on Lunas (or maybe it's a Ted thing?). I have always used them (12+ years), exactly as you described here, as a strength/form training tool. I find a huarache sandal, especially the Luna Venado for road the the Mono for trail, to be the "most free" option possible as I am working on strength and form.
I think they are great, I just have a hard time with the toe strap fitting. So with my narrow feet I prefer the fit of a sandal where the strap comes across the entire toe area, rather than between the toes. I think the Luna are a great stack height.
@@BornToRunCoach Noted. Ya, they take alot of trial and error to get the fit right. But once locked in they are a great tool of years.
Thanks for sharing! Your vidios have been super inspirational for me and help my running 10 fold! However when i use my xero shoes for a run i find i get tighth calfs, I try to run with good form, 180 cadence, try and straighten out my rear leg and push off with, landing on my forfoot and coming down to my heel. Being aware basically. Could you shine any other tips? Or mayb i just need to get stonger! Thanks!😊
These are very minimal shoes, so they will make your calves tight and why they are best used as a strength tool for short runs once or twice per week. Especially if you are only running roads. Just a 20-30 min run is very potent for the calves.
I would definitely work on doing the strength skills to help and the movement snacks, especially straight leg bear crawl.
Good stuff. I’ve been running the G270 for a while now. Finally got my first pair of Xero prios in the summer and I wear them almost every day for my fast paced job. Now I have a pair of the trail shoes and I’m looking forward to building up in them.
I have developed a bit pain below the knee since wearing Xero shoes. Any advice? My guess right now is more flexibility training.
Try massaging and stretching the quad, or 3 point Crab if you have Born To Run 2. This should take knee pain away. Tight quads pulling on the knee cap.
i am in the same boat, I wear xero all day every day, run in altra's most minimal shoes on trails, but I am doing a Last man standing on a super basic gravel road, and them Umstead 100 which is also very non-technical trail (a lot people wear road shoes) any recommendations for a road shoe that would take place of that G270 style shoe? thanks I love the videos
To play devil's advocate when I see barefoot/minimalist/natural shoes discussed in most running circles people are dismissive of it. I don't think a new name change will make a difference. Shoes like the Xero just look different to what people expect, and many people already have their minds made up. The name natural shoe might work with some people, but in my view the fundamental difference is that most people heel strike in foam shoes and this would require them to change form, even for five minute runs per day.
My second point is that the idea that running in natural shoes builds strength is not supported by the current science, that does not mean I don't think it's true. For example this weeks Doctors of Running podcast about the Achilles tendon, (they are PT's, or a physio for us in the rest of the world) the host said that you have to go to the gym to build strength for running. I've seen pictures of people who run with sandels who have jacked legs from it. I grew up in the countryside with no car so lots of walking and have large quads. However until new research comes out it's going to be a fringe idea.
It seems to me we largely interact with different people in the running world, most of the people who come to the online spaces I am in tend to have had enough of running in pain and want to make the change or heard of the shoes and want to either walk or run in them and we try and guide them based on their fitness level. Most don't care about PB's, they just want to enjoy running.
I get the impression that most people who come to you are people with some experience who are looking for improvements not an escape from pain.
As we saw from the vibram lawsuit the big shoe companies will resist minimalist shoes since they can't sell both super new tech shoes and natural shoes because they are different types of messages. This fundamentally conflicts with the message that your body can build strength if the shoe gets out of the way also conflicts with the current scientific view that it's your running form and fitness that prevents injury, not what shoes you wear.
So in short there is in my opinion no catch all way to introduce people to natural shoes, just individual conversations that may or may not work because there are a larger set of ideologies and material forces at play.
Hello @BornToRunCoach! I have been training for a sub 3 hour marathon on the road. Don’t ask me why… I train in minimal shoes, my most cushioned shoe is the Altra Escalante 3. Normally I run in Xero’s or the Altra Escalante Racer. I am pretty sure I can’t run a sub 3 without the help of some “super shoes.” I can run a 6:40 mile for a half but I don’t think I can do it for 26 without a super shoe. I tried the Altra Vanish and they just didn’t feel right. I tried the Hoka rocket X and Nike Alphafly but they both hurt my legs! Any suggestions?
This is the catch 22, where the stronger your feet get and more natural environment they get used to, the harder it is to use a super shoe.
So not sure when your race is, but if you have time, start phasing in a faster shoe with some of your runs if performance and time is the big priority.
Maybe check out the TOPO Cyclone 2. I have not used it but have heard good things. So not a recommendation, just a heads up.
Just had surgery to remove a large Mortons Neuroma and nerve damage after suffering for years! I have always been a natural shoe wearer and occasionally runner but now I supper scared to wear them again! I have flat feet but I know this should not be a problem but maybe it is and I need more supportive shoes.
It's all very confusing and I just want to run again with no pain
Flat feet are completely trainable. Foot core will transform them into a stable, strong foundation with a noticeable arch. And doing some short, strength runs as described here is very potent for this.
Thanks for replying I'm looking forward to training 👌 Does this same principle apply to road running taking into consideration I'm 49!
What’s good for concrete? I live where there no trails. Altras? Anything else?
I use Merrell Vapour Gloves for up to 15 km on concrete. Anymore and your want some cushioning. Concrete, tarmac, etc. are just too unforgiving.
you might also try some of the lower stack height TOPO road shoes, they look good.
Topo, Altra, some new balance models (REBEL V3- FRESH FOAM TEMPO V2, ) , Newton Shoes, Saucony kinvara, fast twitch , there are lots...i mostly run on asphalt too and usually run in 2-6 mm drop shoes with a stack height of 20-25 . to max 30 mm for long runs..@@BornToRunCoach
Was also wondering the same thing. I use my Forza Runners for anything close to 9-10 miles. Anything after that gets to be a bit much. Would love to find something for longer distances.