Transitioning to Minimalist Running

"I'm not sure that it is for me but am intrigued by the concept."

Just keep an eye out for injuries and use common sense.

There's really almost two transitions to make on the way -- minimal drop, and minimal cushioning. Some people can make both transitions at the same time, others not so much.

For zero drop with cushion, there aren't a lot of choices out there -- Altra Instinct, GoLite AmpLite and ??? (don't remember the other model). If you go up to 4mm, then it opens up a lot -- the Brooks Pure line, NB Minimus, several offerings from Inov-8, Saucony Kinvara, Mirage, and Peregrine.

These type of shoes usually require a totally different footstrike. If you're the typical overstriding heel striker, you can start changing your footstrike to a forefoot/midfoot strike without changing shoes at all. It's the change in footstrike that requires attention and gradually easing into. Some of the minimalist shoes can help because they make it very uncomfortable to heel strike, but they're not necessary.

I changed my footstrike back in 2003, long before the minimalist shoe craze. I wore my regular shoes and adjusted my form. When I eventually used the minimalist shoes years later I was able to immediately run long distances in them as I was already running in that style. I still use a regular shoe as my main training shoe because I like the cushioning in the forefoot area. While I do also run in VFFs and Merrell Trail Gloves, I limit their use because I've found stepping on stones can be somewhat painful as these shoes have almost nothing to soften the blow. I have some XC racing flats that I prefer for many situations, but I don't train in them as they are not very durable. However, the flats are less expansive and lighter than many most minimalist shoes, plus they offer more protection from the ground.

This is what I have done and seen improvement without changing my shoe.

Why?

How old are you?

Older you are, longer it may take and the greater possibility of getting an injury.

My husband made the transition and he is 50. He would often run less than 10 minutes when he first started and he built up very very slowly. Now about 6 months later he can't run in regular shoes. He wears the NB Minimus Trail shoes but runs mostly on road.

I took the leap and ordered a pair of Saucony Kinvara online.  (The original Kinvara is on sale for $68.00 on the Saucony web site.)  I had my first run in them today and I really enjoyed it.  I was a little skeptical when I put the shoes on as there is not much too them and I have historically worn some pretty bulky shoes.  Once I started running it was pretty great!  My knee pain was minimal and the only thing that I noticed was that I am out of shape.

I only ran about 2 miles and plan on building very slowly but so far, I'm all in.

I am over 50 too (will turn 55 in December).  I, too, wear NB Minimus Trail shoes for running on the road.  I've done 15.5 mile runs in these shoes as I train for my first marathon.  I did a 18.6 mile race a little over a week ago and I decided to use NB Minimus Road shoes because I thought I would need more shoe for longer runs.  While the road version of the minimus line fit very similar to the trail shoes, I just did not like the stiffer construction due to having more sole.  It didn't seem to allow my feet to naturally roll into place.  Instead, they forced my foot into place.  So I am back to using my NB Minimus Trails for longer runs.  I have never had a pair of shoes fit so well.  Its like wearing socks that have protection.  I like the flexibility of the shoe.  It has been a lot easier on my knees which I badly injured a couple years ago.  So I will have to see if I can keep on using minimalist trail shoes all the way to marathon distances.