Now the major brands have developed their own running shoes with cushioning technology, but they also bring some problems. Take a look at the ** ads for those shoes, the content of which constantly advertises their comfort, stability, and of course, their heel protectors.
But cushioned shoes are supposed to reduce impact and protect the knee, but it can overprotect the joint, reducing joint sensitivity and toughness.
In this way, your joints are like flowers in a greenhouse, more susceptible to injury.
If you run in the right position, you shouldn't have any joint pain such as knee pain and pain in the iliotibial band (below the hips) during the run, except for muscle soreness......
Instead of rushing to buy cushioned shoes first, optimize your running form first.
If you run in these minimalist running shoes, you can exercise your calves and feet.
Minimalist running shoes are in decline due to the popularity of cushioned running shoes, but there is always a group of die-hard fans who like to train and race in thin-soled shoes (or even without shoes).
There is so much variety of information available on the web that there is still a lot of debate about whether shoes help or harm athletic performance. Therefore, runners should still be cautious before running in minimalist shoes.
According to a study published in the European Journal of Sports Science, researchers found that when runners gradually and slowly moved minimalist shoes into training activities, their calves and certain stabilizing muscles became stronger — provided that minimalist shoes accounted for 35% of the runner's total mileage.
The six-week study, led by Dr. Joel Fuller, a biomechanic expert at Macquarie University in Australia, followed 50 male runners between the ages of 19 and 35 who ran between 12 and 40 kilometers per week.
In order to maintain sample neutrality, 50 men had to be free of sports injuries and use conventional running shoes (this study evaluated running 5 km in 23 minutes).
During the first six weeks of the study, runners were given a training program and were randomly divided into two groups:
The first group requires runners to wear regular and traditional running shoes for 35% of the training program.
The other group was asked to wear minimalist running shoes at all times.
After the overall training, two groups of personnel performed a 5-kilometer test on a treadmill.
The minimalist shoe group has a slightly faster average score and is more efficient at running. However, the gap in results is still small.
There was no change in stride length and landing style in these groups (participants still returned to their original heel landing style after the study ended).
Another notable finding of the study was that those runners who were trained in minimalist shoes, especially those who ran more than 35 kilometers per week. They can improve their plantar flexor strength.
This involves complex muscles such as plantar flexion, including the arch of the calf and ligaments and the soles of the feet. At the end of the 6-week training, a 20-week follow-up visit was initiated. During this time, runners were asked to increase their allotted running shoe usage by 5% while following a training plan.
However, the increase in calf and foot strength only reaches a certain point. The study found that runners benefited the most by wearing minimalist shoes for 35% of their training time; When worn beyond these hours, there is no faster or stronger progression. In fact, researchers advise against wearing minimalist shoes full-time, as there are no additional benefits, but the potential risks are greater.
Joel Fuller said: Wearing minimalist running shoes for more than 35% of your training time increases the risk of injury, especially if you gain weight. However, there are still some underlying factors in this study, and they did not monitor the training process for 20 weeks, meaning that the training intensity may have decreased in both groups.
Regardless of the arguments over athletic performance between minimalist and traditional shoes, Joel Fuller says: "Ensuring the effectiveness of training is the most important thing first, so the choice of shoes comes second. 」
Finally, Professor Giorfo advises that if you decide to go for a minimalist running shoe, be sure to do it slowly and with some transitions. Minimalist shoes may be helpful for your training or competition, but this study shows that there is also a limit to the use of minimalist shoes as a progression boost.