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Newton Distance 2012 Review

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If you liked the 2011 Newton Distance you are going to love the 2012 Newton Distance. The 2012 Newton Distance has all the things you liked about the 2011 model, but is now more lightweight, with a much sleeker profile. The Newton Distance is a natural running shoe that lives up to its namesake. This is a distance runners lightweight trainer. Light enough for the short runs, or even racing, but it is the sustained comfort over long distances that really makes this a distance runners shoe.

Zero Drop?

The near level profile of the Newton Distance promotes a natural forefoot stride. The willingness to create running shoes that do not have a raised heel is the defining feature allowing innovative shoe companies such as Altra and Newton to carve out a piece of the overcrowded running shoe market.

At 2mm, the heel-toe differential of the Newton Distance is half that of the Nike Free 3.0, the Brooks Pure, or even the first model of the New Balance Minimus, which all fell 4mm short of a zero drop shoe.

Unlike the Newton MV2 the, the Newton Distance is not zero drop, but with only a 2mm differential between the forefoot and the heel, they might as well be zero drop, which of course begs the question as to why they are not zero drop. (Perhaps like the Newton MV2, the Newton Distance could be made zero drop and ship with a 3mm insert to help transitioning for those not yet accustomed to a zero drop shoe.)

Lightweight

When it comes to running shoes, lighter is better. The 2012 Newton Distance weighs in at only 7.8 ounces, nearly an ounce lighter than the 2011 model.

Design

If you have a near level profile, show it off. That is exactly what Newton has done in the 2012 model of the Newton Distance. In the 2012 model, Newton removed unnecessary EVA from around the heel of the shoe. This not only removed weight, but also made for a much sleeker looking shoe, and let's face it, looks do count.

If you are like me, you like your running shoes loud, and the Newton Distance is just this. With vibrant shouting colors these shoes get noticed, though I do wish that more color options were available.

Outsole

The defining feature of a Newton outsole is the lugs beneath the forefoot. After decades of putting air pockets, and gel pockets, and springs and any number of other ridiculous features in the heels of running shoes, I applaud Newton in in placing protection under the forefoot where it is needed most. I did however find that I prefer the five lugs of the MV2 over the four lugs of the Newton Distance.

Upper

The lightweight mesh upper is very breathable, does not absorb water, and like I mentioned before, comes in screaming loud colors. One advantage the Newton Distance has over the Newton MV2 is the sidewall at the widest part of the foot. This somewhat stretchy sidewall allows for foot splay even for wider feet, and is durable enough to not blow out even with extended use.

Toe Box

Though not foot shaped, the toe box of the Newton Distance is generous and will allow even wide feet to splay without causing blisters or blowing out the sidewall

Comfort

Comfort is the category where the Newton Distance really stands out, particularly for really long runs or races. The MV2 is sleeker, and more lightweight, but the Newton Distance trainer stays comfy even when passing mile 25.

Sizing

Sizing is tricky with Newton shoes.  I am a size 1o.5. To get a proper fit with the MV2 I went with a size 11 and the toe box was still rather narrow. The Newton Distance however, seems to fit more to size, but you may wish to try them on before buying.

What I liked Most About the 2012 Newton Distance

  1. Only 2mm drop
  2. Lightweight
  3. Durable
  4. Comfortable
  5. Loud Colors

Things I would like to see in the 2013 Newton Distance:

  1. Zero drop (with insert for transitioning)
  2. standardized sizing
  3. More color choices

Overall

Shoes do not make the runner, but wearing the right shoe helps. The Newton Distance promotes proper natural running form, and that is why Newton is such a fast growing brand in the running world. The near level profile of the Newton distance encourages a midfoot/forefoot stride, but ultimately it is up to the runner to implement this natural running form.

Even as lightweight as the it is, the Newton Distance is still more shoe than I am accustomed to. For my shorter runs I prefer a the Newton MV2 over the Distance, for those really long runs the Newton Distance provides comfort unmatched by the barefoot shoes to which I am accustomed. This shouldn't be surprising, it is named the Newton Distance precisely because it is a shoe designed with those long distance runs in mind.

Buy the Newton Distance at NewtonRunning.com

What was your experience with the Newton Distance Trainers? Leave your comments below.

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Newton MV2 Review: The Goldilocks Shoe

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The Newton MV2 is what I like to refer to as a "goldilocks shoe." The Newton MV2 strikes a nice balance between traditional running shoes and barefoot/minimalist shoes. The Newton MV2 is a lightweight, zero drop shoe, which encourages a natural midfoot/forefoot stride, but a reasonable midsole, as well as lugs placed under the forefoot, allow for more ground protection and a more comfortable ride for those long runs. By including the most important features of barefoot shoes with added forefoot protection has created an in between shoe that you may find to be just right.

About Newton Running

Before there was Born To Run, Danny Abshire, co-founder of Newton Running and author of Natural Running, recognized the importance of a natural, barefoot style, running gait. Armed with a proper understanding of running biomechanics, Danny Abshire set out to create a running shoe that encouraged natural running. This was the foundation for Newton Running.

Newton refers to the MV2 as a racing flat, however, being the most well cushioned shoe in my collection, it is the shoe I have chosen for the majority of my ultra marathon training.

Viva la Zero Drop!!!

The Newton MV2 is a true zero drop shoe. A zero drop shoe no difference between the height of the heel and the height of the forefoot. A minimal or zero drop differential is the most important feature of any natural running shoe.

In other popular zero drop shoes such as the Merrell Trail Glove, and Vibram FiveFingers,  zero drop is achieved by not including a midsole. Instead, producing a shoe that is just a level outsole connected to an upper. Newton has taken a different approach. Rather than eliminating the midsole, the heel is lowered part way, and lugs are included under the forefoot to raise the forefoot level with the heel height.

The Outsole

The distinguishing feature of the Newton MV2 outsole are the lugs beneath the forefoot. Unlike previous Newton models, the Newton MV2 features five lugs rather than four. I believe the idea was to put a lug beneath each metatarsal. beneath each lug is a hollow chamber which allows each lug to compress and then spring back, theoretically allowing for energy return from the shoe. This is what Newton refers to as its patented action/reaction technology.

In my first hundred miles in these shoes I did not notice that this special piece of engineering provided any competitive advantage, but I did notice that the simple act of having the lugs beneath the forefoot, provided the forefoot with more forefoot protection from the ground than in most traditional running shoes, while simultaneously slightly raising the forefoot to create a zero drop shoe.

The Midsole

The midsole of the Newton MV2  provides more cushion than barefoot shoes such as Vibram FiveFingers, which have no midsole. A more cushioned shoe provides a comfortable ride over long distances, however, this also means that your foot is less able to retrieve feedback from the ground. Less ground feel allows the foot to be in contact with the ground for a longer period, producing a less efficient stride.

This being said, the midsole of Newton Mv2 strikes a good balance between barefoot shoes and more traditional running shoes. Offering comfort and protection for those long runs, while still encouraging natural, barefoot style, running form.

The Upper

The upper of the Newton MV2 is a thin synthetic mesh. Thin enough that you can see through it when held up to the light. But this pours lightweight material is also very durable. After 100 miles of rocky trails (which the Newton MV2 was not designed for), the upper, though no longer sparkly white, is still in perfect shape.

Lightwieght

Weighting in at only 5.8 ounces the Newton MV2 is lightweight for a racing flat, and it makes for an amazingly lightweight training shoe.

The Sizing

The Newton MV2 has a particularly narrow toe box. Unless you have a foot shaped like a missile, consider purchasing a half size larger. Though a narrow toe box is not a deal breaker, Newton Reps, if you are reading this, I do wish you would consider a toe box that is foot shaped.

Transitioning to a Zero Drop Shoe

Most runners are accustomed to traditional running shoes with an excessive heel-toe differential. This has left left most runners with muscle imbalances in the lower leg that can cause injury if transitioning to quickly to a zero drop shoe. Should you transition to a zero drop shoe? Yes, however, read this guide to ensure that your transition goes smoothly without injury.

Would I recommend the Newton MV2 to a friend?

As a natural running advocate, I strongly encourage the use of a lightweight zero drop shoe, to encourage a barefoot like running gait. The drawback to most lightweight zero drop barefoot/minimalist shoes is the lack of forefoot protection.  The Newton design fixes this problem making the Newton MV2 ideal for the experienced and efficient natural runner interested in longer training runs. For less experienced runners, this shoe is probably best utilized as Newton suggests, only for shorter training runs and races.

Have you run in these shoes? What was your experience? How does it stack up against other shoes? Leave your comments below.

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Altra Adam Minimalist Running Shoe Review

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[youtube http://www.youtube.com/watch?v=c_xUzi2XXug&w=560&h=315] For those of you that just want the low down and would rather skip the details, I LOVE THIS SHOE! This is the shoe that will replace my Merrell Trail Gloves for the foreseeable future. The Altra Adam is a true zero drop, lightweight, flexible, minimalist shoe with a great ground feel, and a very spacious toe box, whats not to love. Want to know more? keep reading.

There are four primary features I look for in a minimalist shoe.

      1. Zero Drop
      2. Ground Feel
      3. Flexibility
      4. Toe Box

Zero Drop

The Altra Adam is a true zero drop shoe. This is one of the things I love about the Altra company. Altra is dedicated to producing zero drop shoes. Zero drop refers to the height differential between the heel and the forefoot. In a zero drop shoe the differential is zero. In other words, the heel height and forefoot height are even. In my opinion, the closer to zero drop the better.

A true zero drop shoe such as the Altra Adam best replicates the natural running form present when running barefoot for the obvious reason that when barefoot the heel is not lifted. By contrast to the Altra Adam, the New Balance Minimus has a 4mm heel-toe differential. The Nike Free 3.0 heel-toe drop is 7mm.

Altra AdamGround Feel

The Altra Adam has an amazing amount of ground feel. The 3mm outsole allows the feet to feel and react to the terrain while still providing adequate protection from sharp or otherwise dangerous objects. The trade off with ground feel is that after a certain number of miles your feet are likely to become sore from not having that familiar cushion between your foot and the ground. As I primarily run on trails, I found I could get in about 12 miles before the ground became uncomfortable. Road running is much more forgiving in this respect. If you prefer a little less ground feel, the Altra Adam comes with an two variety of insoles, each of which provides a little more protection, and a little less ground feel. If you want even less ground feel Altra has a whole line of zero drop shoes, such as the Altra Instict, that are not as lightweight and flexible, but do include a midsole.

Lightwieght

The Altra Adam weighs in at under five ounces making it lighter than the Merrell Trail Glove (6.2 oz), or New Balance Minimus (7 oz), or even the Vibram FiveFingers KSO (5.7 oz). The lighter the shoe the more efficient each stride and less torque on the joints. The featherweight quaility of these shoes makes them amazing for speed work, especially on the track.

Toe Box

When you first see the Altra Adam you immediately recognize that the toe box is shaped a little different than most running shoes. Altra took the novel approach of making the toe box shaped like a foot. Not so much like a foot that you need special toe socks, but enouigh like a foot that the toes are allowed to naturally splay without being impeded by the side walls of the shoe. The roomy toe box of the Altra Adam make it amongst the most comfortable shoes I have worn. If fact, I got the Altra Adam to run in, but have found myself wearing them as my everyday running around shoes as well.

These are the most important features that make up a minimalist shoe, but there are other features that will probably interest you as well.

Fit

I found the Altra Adam fit true to size. In the past I have taken to wearing a half size larger for a little extra room in the toebox. The already roomy toe box of the Altra Adam make this unnecesary.

Traction

This is the only department were I found the Altra Adam to be lacking. In most running scenarios this is not a big deal, but when running down a steep hill in the mud a little more traction would be nice. This of course is another factor that would alter ground feel.

Design

rather than laces the Altra Adam has two velcro straps. These shoes fit my foot so well I actually found these straps to be unessesary as the semi-elastic upper mesh held the shoe snuggly in place.

Socks or no socks?

Strangely enough, I get this question often. Just as with any other shoe, I strongly suggest that you wear socks. No socks = stinky shoes = less friends. Don't like how socks hold in moisture? Try Smartwool.

About Transitioning to Zero Drop Shoes

If this is your first pair of zero drop shoes you will want to take some time to transition. Most importantly you will first want to ensure that you are running with a natural forefoot stride and maintaining good natural running form. If you are not sure if you are doing this consider hiring a natural running coach such as myself. If you are not in the Bay Area, check out the Altra Learn to Run Initiative.

Even if you have perfected natural running in a shoe with a raised heel, when transitioning to a zero drop shoe you will likely notice your calves will become more sore than you are acustomed to. There is nothing wrong with this, they are simply deconditioned and will take some time to recondition themselves to running naturally.

Start with just a few miles per week with the zero drop shoes and slowly add more milage as is comfortable. Just like with any other kind of training doing to much to fast will lead to injury. If you do not want to sacrifice mileage while you transition, supplement mileage with the shoes you are most accustom taking extra care to maintain a short stride and avoid heel striking.

Order Altra Adam from AltraZeroDrop.com

Have you tried the Altra Adam or Eve? leave your comments below.

 

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Smartwool PhD Running Ultra Light Micro Review

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What SmartWool has to Say: Our ultra light cushioned PhD Running Ultra Light Micro is great for mild weather and shorter distances, without the tan line. Thanks to WOW technology in high density impact zones, shock and abrasion are reduced.

Cost: $12.95

Socks or no Socks When Running

Many people have asked my whether they should wear socks with their new minimalist shoes. Having experimented with and without socks, I can definitively say that with socks is the way to go. Socks not only minimize hot spots that may rub blisters on your feet, but more importantly socks are key in controlling foot odor. No socks may seem like a good idea for awhile, but after a while the stench of your shoes may cause you to lose friends.

SmartWool PhD Ultra Light Micro

This is the first sock I have worn that is worthy of its own review. What sets SmartWool apart from all the other socks out there? Most socks are made from cotton, SmartWool is made from wool. The wool obsorbs less moisture, better regulates temperature, and battles foot odor better than its cotton counterpart.

Fit and Comfort

The SmartWool PhD Ultra Light Micro is very thin, very light, with a snug fit, perfect for minimalist running. If not for the fact that your feet were more dry and less stinky, with the low cut sleek design, you could easily forget you were wearing socks at all.

Will It Shrink?

No. In the past wool created a problem with shrinking. Your socks would go into the wash a size 12 and come back out a size four. SmartWool seems to have solved this problem. After many washes, my SmartWool PhD Ultra Light Micro fit just as comfy as the first time I wore them. The Ultra Light Micro also contains a small percentage of spandex which keeps the socks from stretching and keeps a snug fit on your foot.

Stinky Feet Under Control

I was challenged to smell my SmartWool after I had worn them on a long run,  wierd I know, but I was up for the challenge, and I was impressed by the lack of odor. According to the tech rep this is a natural feature of wool.

Temperature Regulation?

Before there was Gor-Tex there was wool. Wool is the original cold weather gear. Living in the Bay Area with very moderate temperatures I cannot speak for the temperature regulating abilities of the SmartWool PhD Ultra Light Micro. This is a very thin very light sock, for better temperature regulation you might consider thicker SmartWool socks.

The Verdict

Though admittedly expensive as far as socks go, I am a fan of the SmartWool PhD Running Ultra Light Micro.   The odor control and comfort is unmatched. They keep my feet dry and don't hold water should I go running in the rain. I would definitely recommend this sock.

Shop for SmartWool PhD Running Ultra Light Micro on SmartWool.com

Please share your SmartWool experiences in the comments below.

Newton Hosts Casting Call for Natural Runners in the Bay Area

Dear friends,
Please helps spread this exciting news on your website, blog, Facebook page or Twitter feeds:
Newton Running is looking for experienced natural-form runners to appear in our new global brand campaign. You don't have to be a model - we're looking for real people and real athletes with good natural running form who share a love of Newton Running.

We'll be shooting the week of December 12th in the San Francisco Bay Area. Athletes will need to be available for one full day as we will be shooting throughout the area. If you are selected as a model, you will appear in our upcoming 2012 campaign, receive cash, free Newton Running merchandise and the bragging rights to call yourself a professional model.

To enter, fill out the form below and attach a photo. Be sure to include at least one full body shot. 

Entries MUST be received by Sunday, December 4th at midnight.

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The Long Anticipated Newton MV2

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Not since the Merrel Trail Glove have I been this excited about the release of a shoe. Danny Abshire, founder of Newton Running Shoes, and author of Natural Running has taken a large stride in the right direction. Newton has a vision unlike any other shoe manufacturer I know of. Newton aims to make a true zero drop shoe, not by lowering the heel, but by raising the forefoot.  With the new Newton MV2, Newton has edged more towards a minimalist shoe by creating a zero drop shoe with a reduced heel height. The only thing I can immediately tell that this shoe is lacking is a wide toe-box. Unlike the Merrell Trail Glove or the New Balance Minimus, the Newton MV2 does not allow the toes to properly splay when running. Along with general discomfort while running this also causes blisters to form between toes, and is ultimately impedes upon the natural running stride that one would expect from the author of Natural Running.

Visit the Newton website to see more specks on the Newton MV2

And here is the review from RunBlogger.

Have you tried the Newton MV2? Leave your comments below.

New Balance Minimus or Merrell Trail Glove, a Minimalist Review

Before I learned Natural Running and switched to minimalist shoes, New Balance was my go to company for running shoes. So in 2010 when I learned that New Balance had intentions of producing a truly minimalist shoe my heart raced with anticipation. I would stalk the New Balance website to sneak peaks at the prototype, I even signed up to be a New Balance product tester in hopes that I might receive a pair before the release. About the time that the New Balance Minimus was about to be released I purchased a pair of Merrell Trail Gloves instead. A few month later and I now own both the Merrel Trail Glove and the New Balance Minimus.

Merrell Trail Glove or New Balance Minimus

There are two reasons why Merrell Trail Gloves were my initial choice over the New Balance Minimus.

  1. Zero Drop - Merrel Trail Glove is a true zero drop shoe. That means that their is no height differential between the toe and the heel. New Balance showed a little hesitancy to commit to a fully minimalist shoe by still including a 4mm heel lift in the final production of Minimus. (Click here to find out why heel drop is important.)
  2. Release Date - Merrell got the jump on New Balance by releasing the Merrell Trail Glove a month or so earlier than the New Balance Minimus.

Why Change a Good Thing?

I do nearly all my running on trails. This is particularly rough on the feet. This is the reason why I now choose minimalist shoes over simply running barefoot. when running barefoot the sharp rocks, sticks and sticker bushes would frustrate me and send me home after only four to five miles. With my Merrell Trail Gloves it seemed I could run forever. Until one day when sprinting downhill I hit my heel on a rock, brusing my heel and making the rest of the run, as well as the rest of the week rather unpleasant. With this experience I figure a compromise was in order. I did not want a heel lift in my running shoe, but I equally did not want another bruised heel.

Enter the New Balance Minimus

So far I am quit satisfied with the performance of the New Balance Minimus. They are lightweight. They bend and flex easily, they seem to offer the right balance of protection and ground feel, the toe box is not as wide as the Trail Glove, but it is wide enough to accommodate my foot. not to mention they get alot of comments.

Though I still prefer a zero drop shoe, the heel raise is not so significant that I begin to heel strike.

The sole of the New Balance Minimus' forefoot is definitely softer and more flexible than that of the Merrel Trail Glove. This means more ground feel, but less forefoot protection.

I am unsure of the durability as the sole seems to already be showing wear and tear and I have only 30 miles on them.

Socks or No Socks?

Definitely with socks. You can wear these shoes with no socks on occassion, but if you plan to wear them often it is best to try them on while wearing socks. to much naked foot and the shoes will become so foul you may start to lose friends.

True to Size?

I bought mine 1/2 large. I usually wear 10 1/2, but while wearing socks the toe box of the 10 1/2 seemed a little snug.

New Balance Minimus Conclusion

I would definately reccomend this shoe to any runner interested in minimalist running. The raised heel, though not necessarry is rather unobtrusive and may even make transitioning to minimalist shoes easier on the calves.

To read the full Merrell Trail Glove Review Click Here.

or see the Merrell Trail Glove 700 mile update.

Tarahumara Barefoot and Minimalist Running Profiled on Discovery Channel

The Tarahumara are the superheros of the barefoot/minimalist movement. Recently their superhuman ability was examine on the Discovery Channel show Weird or What?  These videos also feature Dr. Lieberman as well as Christopher McDougal, author of Born to Run.

Video 1 Nutrition (Beer) [youtube=http://www.youtube.com/watch?v=UCLRSboeXxI] Video 2 Born To Run [youtube=http://www.youtube.com/watch?v=xT6uFqFoK5w] Video 3 Barefoot or Huaraches [youtube=http://www.youtube.com/watch?v=ZaLP2tP1lAA]

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Merrell Trail Glove 700 Mile Update

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Happy 700th Merrell Trail Glove!!!

Today my Merrell Trail Gloves are celebrating their 700 mile birthday(nearly all of those miles on trails,) and I thought I would celebrate by letting my readers know how they are doing.

Having been a dedicated runner for many years, I have run the tred off of more shoes than I can remember, but it is not often that I have put 700 on a single pair. In fact most shoes will never see 500 miles.

What has allowed the Merrell Trail Glove to go the distance when so many others fall short?

In a traditional running shoe the first thing to break down is the padding. as can be expected, the padding breaks down more in the places that absorb the majority of the impact. this can lead to a consistent uneven foot placement with each stride. this can lead to repetitive movement injuries such as runners knee.

Merrell Trail Glove has no padding. this means there is no padding to break down, which translates to many more injury free miles. This means less money on running shoes and more money for entry fees.

There are some considerations that should be taken that I have learned over the last 700 miles.

1. Take time to transition to a zero drop shoe.

Zero drop shoes, such as the Merrell Trail Glove, requires the involvment of the muscles of the calves which may not be appropriately conditioned if transitioning from a running shoe with a heel-toe differential. Begin by wearing the Merrell Trail Glove for one or two shorter runs per week. Slowly incorporate more miles over the next three to four months. Here is a page on Getting Started Minimalist Running.

2. Wear Socks.

Upon purchasing the Merrell Trail Glove I was under the impression that you do not need to wear socks. So sockless I was until my shoes were to putrid to touch. I definately recomend wearing socks with these shoes. A thin layer of socks not only kept my shoes and my feet socially acceptable but also stopped the rubbing on the big toe that I discussed in my initial review of the Merrell Trail Glove.

3. Watch the heel.

The best and worst thing about the Merrell Trail Glove is the lack of padding beneath the heal. This allows for a much smoother and natural stride, however, if you do misstep and land your heel on a rock or other solid object this can bruise your heel which can make the rest of your run considerably less comfortable.

At 700 miles I am not yet ready to retire my Merrell Trail Gloves, but I am bumping them from my primary shoe to my secondary shoe. with the recent influx of minimalist running shoes I have many other shoes to review to make sure RunNaturally.org continues to provide the best minimalist advice.

Do you have these shoes? Leave your review below.

Race To Be Great

I am proud to announce that RunNaturally.org is is sponsoring the Race To Be Great 5k, in Petaluma, California. This flat 5k is being put together by the Boys and Girls Clubs of Marin and Southern Sonoma Counties, and ties in with a boys and girls club program designed to get kids running. As such this race is free for all participants 17 and younger. A five dollar donation is requested of adults. this donation will go directly toward funding other great programs that help the children of Petaluma thrive. If you can't make it to the race consider sponsoring a young runner and boys and girls club member as they compete in their first ever 5k event. Check out RaceToBeGreat.com  for all the details.

Hope to see you there.

 

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Double Dipsea Race Review

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Today I ran my first trail race, and not just any trail race, the Double Dipsea. For those that have never heard of the Dipsea, is a bay area tradition. That can be traced all the way back to 1905. This grueling 7.4 mile trail race begins in Mill Valley and finishes in scenic Stinson Beach, but not before tackling more than 4300 ft in elevation change.

The Double Dipsea tackles this trail twice, begining in Stinson Beach 7.4 miles to the turnaround in Mill Valley and back to Stinson Beach. At about 14 miles (depending on the shortcuts you choose) this is not the longest race I have run, but the nearly vertical hills make this race a challenge for even for the most confident of runners.

My experience with the Double Dipsea was exhilarating. Not only is this an absolutely gorgeous course, but the history and challenge of this course will definitely getting me coming back.

With the staggered start, I began the race about 1 hour after the first runner. the first 3 miles or so is all up hill. Being a faster runner I soon found myself in trail traffic, but trafic was eased by any number of potential routes. Being a newbie on the course I generally just followed whoever looked like they knew where they were going.

Upon reaching the top of the first climb I welcomed the downhill, but dreading the uphill that must follow. The down hill sections I found were made easier by running the long way. It seemed all the short cuts and the trail itself were quite congested. I chose to follow the fire road so that I could simply let fly.

The next ascent was nice as the steep sections are broken up by a road that is on a much less severe incline. Then down the infamous Dipsea Steps. I didn't count them all, but there are definitely more than 600, and it defiantly seems like 1000 when you are on your way back up.

Despite feeling lost in all the trail options on the way back to Stinson Beach, I managed to achieve a spectacular time of 2:00:24.

For those interested I wore my Merrell Trail Gloves. I now have 700 miles on them and they are still going strong.

Have you run the Dipsea, Double Dipsea, or even Quad Dipsea? What strategy helped you?

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Free the Heel: Viva La Zero Drop

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I found this video from the Natural Running Store that demonstrates the benefits of a zero drop shoe in a lighthearted and easy to understand way. [youtube=http://youtu.be/prStowbVylE]

Thank you Natural Running Store keep up the good work.

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Reebok Realflex: Reebok Joins Nike in Tip Toeing Towards a More Minimalist Shoe

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The to call the Reebok Realflex a minimalist running shoe, or to say it emulates barefoot running is a real stretch. Much like the Nike Free, the Reebok Realflex is more flexible, more lightweight, and includes fewer support features than the average running shoe, but the toe-to-heel differential alone keeps shoes such as the Reebok Realflex as well as the Nike Free is a slightly different catagory than the most minimalist shoes such as Vibram Five Fingers, Merrel Trail Glove, and the Altra Adam. The Reebok Realflex, as well as its older brother the Nike Free, are what I like to refer to as "reduced shoes." That is to say, they have some but not all features of minimalist running shoes. In the case of the Reebok Realflex what is missing is a Zero-Drop heel-to-toe differential, as well as a true ground feel.

What is Zero Drop?

The heel-to-toe differential is the difference in the height of the forefoot of a shoe and the height of the heel of the shoe. In a zero drop shoe this differential is zero. Over the years, running shoes have accumulated more and more heel padding to soften the blow of a heel strike. Though this did make running on your heels more comfortable, it detracted from a natural forefoot stride (notice when running barefoot your heel is not elevated more than your forefoot.) The most minimalist of running shoes have removed the heel to bring it down to the level of the forefoot. Other reduced natural running shoes such as Newtons, or the original Altra, instead of lowering the heel all the way, instead the forefoot was raised to create zero drop heel-to-toe differential.

Because the Reebok Realflex, like the Nike Free, has done nothing to alleviate the heel-to-toe differential I would not classify either as a minimalist or barefoot shoe, but the increased flexibility, and reduced weights show a marked improvement on Reebok's previous line of shoes.

Reebok is marketing the shoe as adding an elevated heel as an improvement on true minimalist shoes, as this cushioned heel will make heel striking more comfortable. As a natural runner however, I am not as interested in comforting my heel strikes as I am in ensuring I don't heel strike in the first place. and, let's face it they did not improve upon a minimalist shoe by adding a heel, Reebok and Nike have both improved upon all their other shoes by making them flexible and lightweight.

Here is the Reebok Realflex promo video, if you are in marketing and enjoy running, after viewing this video I am confident a marketing position will be opening up soon at Reebok.

[youtube=http://www.youtube.com/watch?v=N6h1SMjQEog]

Notice the heel striking even in the promotional video.

[youtube=http://www.youtube.com/watch?v=xyXP2-hYvSs]

A Brief History of Barefoot Running By Rodger Robinson, Running Times Magazine

Abebe Bikila wins gold at the 1960 Olympics in Rome, barefoot
A Brief History of Barefoot Running
Minimalist shoes and barefoot running has been a strategy of champions for decades
By Roger Robinson
First published in "Running Times."  Roger's books on running are available signed by the author from
www.roger-robinson.com As featured in the April 2011 issue of Running Times Magazine  and at www.RunningTimes.com

 

Rome, Sept. 10, 1960: Starting line of the Olympic Marathon -- The three New Zealanders, Jeff Julian, Barry Magee and Ray Puckett, nervously await the starting gun. Standing next to them they notice an unknown African runner with a skeletal figure and no shoes. "Oh, well, that's one we can beat, anyway," Puckett says.

The African was Abebe Bikila of Ethiopia. His bare feet skimmed over the hot streets of Rome that night to give him the Olympic gold medal in a world-record 2:15:16.2. Magee was third. "It was amazing that Bikila was standing right next to us on the line," Magee told me late last year. Puckett's ill-fated remark has become urban legend. David Maraniss's book Rome 1960 wrongly attributes it to a member of the American team.

Bikila's gold medal in Rome is the most famous barefoot victory in modern running history, but far from the only one. Bare feet were not invented in 2009, and have been the footwear of choice for many top and other runners long before the current fashion.

Same for minimalist shoes. The idea that less weight on your feet helps you go faster is not rocket science, nor a deep secret preserved for centuries by lost tribes. Shoe companies' 2011 "minimalist" models follow a long line. In 1951 Shigeki Tanaka (Japan) won the Boston Marathon in tiny canvas sock-shoes with a separated big toe. In 1953, Roger Bannister's search for perfection and the 4-minute mile led him to a Wimbledon shoemaker called Sandy Law, who custom-made track spikes with uppers of soft, super-light kangaroo skin. I can vouch for it. In 1957, as a young Bannister fan at school in Wimbledon, I had Law make a pair for me. Problem: the long spikes and frail heel were a mistake for cross country.

In the 1960s, top British road runners wore imported Japanese Tiger Cubs, a featherweight improvement on our usual clunky tennis shoes. In 1967 a rival English shoe was marketed with the slogan "Run Barefoot on the Road." Some of us found a line of mass-produced and very light black sneakers that we mysteriously dubbed AA60s, since that was stamped on the rubber soles. I ran sub-50 minutes for 10 miles in those. Problem: blisters if the road was hot.

In 1973, in Auckland, New Zealand, the Laser Shoe Company, established by Arthur Lydiard's brother, Wally, developed the distinctive Toe-Peepers, with a cut-open front that cooled the foot and eliminated chafed toes--"a world first," says Magee. One problem: stones could sneak in. In 1985, Nike introduced the Sock Racer--bright yellow, no laces, no tongue, very light, felt great. Problem: it was so hard to get the darn things on that you were exhausted before a race.

Runners who think about their craft have always been willing to go minimal, as well as learn from people who live close to nature. So we have long been familiar with the Tarahumara Indians. Far from being a hidden unknown tribe, their prowess and their limitations as runners are well-known in the running world. Several of them have been trained and selected to represent Mexico, and their running rituals have been reliably recorded in at least one British mass-circulation newspaper, and American books such as Peter Nabokov's deeply informative Indian Running (1981), required reading for anyone claiming to understand Native American running culture.

Britain's Tim Johnston got to know a group of Tarahumara when he was living in Mexico in 1967 to prepare for the 1968 Olympic marathon. A Cambridge graduate and international lawyer, Johnston had placed second in bare feet in the 1967 International Cross-Country Championship.

"They were with the Mexican pre-Olympic squad, happy to have nothing to do but run all day, but they were very slow, just shuffling along in traditional huaraches. Kempka, their Polish coach, wanted to find some young enough to train into competitive marathoners. Farther south than Chihuahua, in the Chiapas, in the early morning you could encounter whole family groups of Mayan Indians, kids to grans, trotting heavily laden along the mountain trails on their way to market," Johnston recalled in 2010.

Runner-coach-scientist-author Bruce Tulloh, who won the European 5,000m championship barefoot on cinders in 1962, visited and studied the Tarahumara in 1971, and wrote fully about them in the magazine of Britain's Observer Sunday newspaper.

"Those I saw all ran in their huaraches. Their stamina was impressive. I was still in 14:00 shape for 5,000m, and one of their stars, Ramon, in his mid-40s, ran with me for 90 minutes and never took his hat off. I also ran with a younger runner, Madril, whose pulse after a brisk 50 minutes was 10 beats lower than mine (but of course I was not altitude-adjusted)," Tulloh told me.

Tulloh had been part of scientific research into barefoot running in 1961, conducted by Dr. Griffith Pugh, famous as the medical leader of the mountaineering team that conquered Everest in 1953. Later Pugh did seminal research into altitude training.

"Dr. Pugh had me run repetition miles, to compare the effect of bare feet, shoes, and shoes with added weight. He collected breath samples.

It showed a straight-line relationship between weight of shoes and oxygen cost. At sub-5:00 mile pace, the gain in efficiency with bare feet is 1 percent, which means a 100m advantage in a 10,000m. In actual racing, I found another advantage is that you can accelerate more quickly," Tulloh said.

Barefoot racing was so popular among elite runners in England that one photo of a major 6-mile race in 1967 shows the three leaders all shoeless on the black cinders--Tulloh, who won in 27:42.00, Johnston third, and Jim Hogan, who dropped out that day but was later Europe's marathon champion. Ron Hill, Ph.D., another scientist known for his minimalist racing apparel, ran barefoot when he took second in the International Cross-Country Championship in 1964, when he won the British 10-mile track championship in 1965, and when he placed seventh in the Mexico Olympic 10,000m in 1968. Hill even experimented racing barefoot on the road.

"In 1965 I won the Salford 7.5-miler in a course record, then won the Beverley Marathon, in 2:26:33, both barefoot," Hill surprisingly revealed. "I was going to run the marathon at the 1972 Munich Olympics barefoot, but the Germans laid new stone chippings on parts of the course."

You have to pick your surface and your day for racing barefoot. Hill and Johnston both erred by racing without spikes on a wet course at the 1965 International Cross-Country in Ostend.

"Drizzle turned to rain and I could get no grip. Feet work best on dry, sandy courses, where you just drift over the ground without having to think about 'driving.' And in a steeplechase, you don't have waterlogged shoes," Johnston said.

Hill reported that he had "no problems on the synthetic track at the Mexico Olympics," but one 3-mile race on cinders caused complications.

"Sharp pain in right heel after two laps, but I won in 13:34.8. Still in pain during 60 miles that week to and from work, then winning the north of England 6 miles, and 13 miles on Sunday. After that, using a darning needle, I dug a substantial pyramid of glass from the heel," Hill recalled.

The other world-famous barefoot champion was the sylph-like Zola Budd Pieterse of South Africa and Great Britain, who won the world cross country championships twice (1985, 1986), and (it is worth remembering) was the only runner without spiked shoes in the Mary Decker Slaney tangle in the 1984 Los Angeles Olympic 3,000m. Speedy, lightweight taxis in South Africa are now called Zola Budds.

Fewer top Americans have favored barefoot running, probably because cross country was never central for them at an international level.

"Or too many broken beer bottles along the roadside," comments a skeptical Rich Benyo, editor of Marathon & Beyond.

Running author Hal Higdon first took to it out of necessity.

"In the mid-1960s I came down with the mother of all fungal problems, so bad my shoes were all infected. So I started running barefoot on the grass inside the University of Chicago track. It was enjoyable, and I found I could race successfully barefoot on the new 3M rubberized tracks, whereas on the old cinder tracks you needed tougher feet," Higdon reminisced. "My most notable barefoot race was a 5,000m at a major masters meet in London, England, in 1972, a 14:59.6 American record that lasted nearly a quarter century."

"Stanford University's cross country teams run a few miles barefoot every week, to improve flexibility," Higdon added. "A doctor with the team did some revealing research on the subject."

One legendary barefoot American was Charlie Robbins of Middletown, Conn.

"Doc Robbins was a true minimalist in the Thoreau way," says Amby Burfoot, editor at large with Runner's World. "A psychiatrist, he got stranger as he got older. Lived in a hovel, and usually raced barefoot, running the Manchester 5 miles a straight 50 times. When I interviewed him, he said something like 'barefoot over 50 degrees, socks if 40 to 50, boat shoes if under 40.' Those were the webby rafting shoes, a bit like the Nike Sock Racer."

The current craze for minimalist footwear has overlooked the other side of the equation, the benefits of training in heavy shoes. That was a well-established principle 400 years ago, when a play by John Webster speaks of "… cunning footmen that have worn shoes made of lead some 10 days 'fore a race to give them nimble and more active feet."

Multiple world record-holder Alf Shrubb of England sometimes trained in weighted shoes in the early 1900s. The iconic Emil Zatopek (Czechoslovakia) famously did some of his forest training in army boots. The UK's David Bedford used the same method on the way to breaking the world record for 10,000m in 1973. Friends still sometimes call him "Bootsy." Even the frail-looking Tulloh and Hill added power by carrying extra pounds on their feet in training. All were seeking the same gain as the racing footmen four centuries ago, building strength that makes your feet feel nimble when you put on lighter shoes for the race.

"I used to run in boots in winter, copying Zatopek, and found it good for leg strength," Tulloh said.

"I believed in the contrast between heavier shoes for training and ultralight shoes or barefoot for racing. I kept urging Puma to give me heavier trainers. In the end they told me the only way to get the shoes heavier would be to put iron in them," Hill told me.

Thinking achievers like Hill, Higdon, Johnston and Tulloh are worth listening to. Serious runners through history have experimented with footwear, and reliable research is available dating back to the 1960s. Informed writing like Nabokov's and Tulloh's deserves to be recognized. The Tarahumara slow-shuffle over rocky terrain is not necessarily a magic elixir for running faster marathons. Bare feet, minimalist shoes, and heavyweight trainers can all bring problems. The key, if you are considering change, is that in nature all adaptation is slow. Read real experts, and don't rush. Bandwagons are only good for bands.

And I like credit to be given where it is due, both in publications and in running. The first to race an Olympic marathon barefoot was not even Abebe Bikila in 1960, but Len Tau, a Tswana tribesman representing South Africa at St. Louis in 1904. He finished ninth.

Senior writer Roger Robinson's best barefoot time was 28:59 for 6 miles on a grass track in 1969.

First published in "Running Times."  Roger's books on running are available signed by the author from www.roger-robinson.com

"Heroes and Sparrows: a Celebration of Running", is about to be re-published, a "25th anniversary edition." That includes a sentence that has often been quoted, in a section on "Why I run": "I run for the feel of the textures of the earth under my feet."

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Christopher McDougall Kicks Off Naked Tour

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Christopher McDougall author of national best seller Born To Run, and perhaps the most significant player in bringing the benefits of barefoot running to the forefront of the running community, is kicking off his Naked Tour today in Boise Idaho. The Naked Tour is intended to raise  off a nationwide tour to promote barefoot running. Though the Naked Tour coincides with the paper back release of Born to Run, there will be lots of Naked events including Naked Runs, Naked Cabaret, and Naked Demos with some of the biggest name in the barefoot running community, including of course, Christopher McDougall himself.

To find out more about the Naked Tour in your area simply follow the links below.

Brooks Anounces Intent to Produce Minimalist Running Shoe

Much to the surprise to many of us in the minimalist running community, shoe manufacturer Brooks has announced its intention to listen to the market and produce a minimalist line of shoes. (Though I should point out they were very cautious not to use the term "minimalist running shoe.") This is most surprising due to a 2010 open letter from the CEO of Brooks in defense of bulky stability trainers. After hiring a market research team, or reading the comments posted at the beneath the aforementioned open letter, Brooks has decided that there is a market for minimalist shoes, and regardless of their drawbacks or benefits is willing to produce a shoe that millions of people will buy.  I applaud Brooks on this noble move.

To avoid commiting to a minimalist shoe, the author of the announcement referred instead to a shoe that allowed more "feel" and less "float."

"Float" I assume is referring to excess cushion, and "feel" I gather refers to the lack of.

Regardless of what they may call it, I am excited to hear that Brooks will attempt to produce a minimalist option. though there are lots of great minimalist shoes currently on the market, admittedly the market could use more competition. On a similar note, Brooks has also promised to make these shoes less expensive.

"Our glaring opportunity is to create a new product line designed from the ground up to provide the runner with an incredible feel experience. “Less is more” has become the design philosophy of many brands in the market right now that are chasing the minimal trend. The hard part about that for us is that we don’t feel that “less is more” is a great consumer proposition. It is no doubt an uplifting life philosophy, but a product promise? Runners shouldn’t have to pay more for less technology. We want to build a better, biomechanically sound product in a lighter package that allows the runner to feel more with less."

I do hope that Brooks is brave enough to drop the heel rather than drop the ball like Nike's attempt at a minimalist shoe, the Nike Free.  If they can commit to including all the key elements of a minimalist shoe look for a runnaturally.org review in 2012.

Brooks intends to call its product Brooks PureProject collection and it is scheduled for release October 1st 2011.

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Merrell Trail Glove Review

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The Shoe to replace the Vibram Five Fingers

As a minimalist runner I must admit I have been awaiting the Merrell Trail Glove release for quite some time. Not being one to buy shoes without trying them on first, I went to REI the only retailer I could find that I was sure would be carrying the Trail Glove. Apparently size 10 is very popular in the bay area. I was there the day after the release and REI was sold out of size ten. So I tried on the 9 1/2 and the 10 1/2, after about 20 laps around the store and a 15 minutes in the buyers dilemma as to whether or not I should just settle for the 10 1/2, I eventually opted to return home and order size ten directly from Merrell.com. This was a postponed my excitement for another week as I anxiously awaited the arrival of my shiny new Merrell Trail Gloves. This was ultimately the right decision, when I tried on the size ten they fit like a glove, pun intended.

I immediately began to compare the trail glove to the minimalist shoe checklist to ensure I had made the best decision.

  1. No raised heel
  2. Wide Toe Box
  3. Thin Flexible out sole
  4. No unnecessary support features
  5. Lightweight
  6. Stylish
  7. Affordable

No Raised Heel

The Merrell Trail Glove performs excellently in this area. It is truly a Zero-drop shoe. This means that the heal to toe differential is 0mm, as opposed to the traditional 12 mm offered by most traditional running shoes. this is number one because I feel this is the most important quality to look for in a minimalist shoe. Grade A+

Wide Toe box

I don't have an unusually wide foot, so this toe box was very generously sized. this is important as a wide toe box will allow the toes to naturally splay upon striking the ground. The toe box was easily as wide as my old school traditional running shoes, and much wider than most racing flats I have encountered on the market. Grade A+

Thin Flexible sole

According to Merrell the sole is made from 4 mm Vibram material. With the exception a 1mm forefoot plate to more evenly distribute weight, there is really nothing else separating the foot from the ground. In my opinion this is exactly the right amout of protection. Now that I have had the oportunity to try them out on some trails, the trail glove makes it easy to travel over sharp rocks and sticks and acorns and poop, protecting the foot without actually altering running stride. Grade A+

No unnecessary support features

Upon trying on the Merrel Trail Glove for the first time I did notice that they hug the arch of my foot. this concerned me at first, however, the material hugging the arch is quite flexible providing protection from debris more so than unnecessary arch support. The upper is cut well below the ankle allowing the ankle full range of motion with no interference. Grade A

Lightweight

The men's Merrell Trail Glove weighs in at about 6.2 ounces. this is about half the weight of my last pair of traditional trainers, but about twice the weight of my Huaraches. I have seen many shoes that are much more lightweight, however, while examining the shoe, I couldn't devise any ways of making the shoe lighter, while maintaining full functionality. Grade B+

Stylish

Very, I have only had these shoe for a week and the complements keep coming in. I did of course buy the Amazon colored Trail Glove directly from the Merrell website, (a color not available at REI.) Grade A

Affordable

At 110 dollars the Merrell Trail Glove is the second most expensive pair of shoes I have ever purchased. I must admit the price mad me quite hesitant, however, I have never not gotten my money worth out of a running shoe. I hope as more truely minimalist shoes become available the price will come down to a more reasonable price, still at $110 they are only $20 more than Vibram FiveFingers, and come in $50 less than Terra Plana Evo, and in my opinion the Merrell Trail Glove is a much better shoe than either of those brands. Grade B-

First Impressions

Upon receiving my Merrell Trail Gloves in the mail I canceled my 25 mile tempo run and opted for a hilly muddy 12 mile trail run, ( I never like to try to go to far in my first run in new shoes lest I end up 15 miles out and hobbling home covered in blisters.) Instantly these shoes where amazing, they truly had a barefoot feel. One thing that I instantly noticed is the traction. The traction of the Merrell trail glove is far better than any other minimalist shoe I have ever worn. Along with the shoe not sliding around on the muddy trails, even when wet, my foot didn't slide around in the shoe, a common problem with my huaraches.

These shoes are designed to be worn with no socks. This fact combined with all synthetic materials makes a shoe that does not hold water. In other words, no heavy shoes from running through a puddle.

Drawbacks

The only drawback that I have found is that somewhere in the inside of the upper lining of the my left shoe there was a seam that rubbed on my big toe. I didn't notice this until about mile 6, but by mile 10 it was very evident that something was amiss. When I finally removed my shoe, the rubbing had worn through the skin leaving a small hole on the top of my foot.

My poor big toe after first twelve mile run

This is an easy fix with a little tape, of some scissors to give the offender a trim, however, I am in the class that believe you should not have to fix brand new $110 dollar shoes.

Durability

So far I only have 100 miles on these shoes, and so far they are holding together excellently, but before I declare these shoes durable they will need to see at least another 400 miles. I will try to follow up when they reach that point.

Conclusion

All in all this is the best shoe I have ever worn. It has all the features needed to make it a great minimalist shoe. But this greatness comes at a price, $110 if you want to put a price tag on it. The only problem is the rubbing on my left toe, I took care of this easily, but hopefully this is something that Merrell will take care of before releasing the Merrell Trail Glove 2.0. Hopefully this is the only thing the change on the Merrel Trail Glove 2.0, unless they can find a magical more light weight material.

Have you tried the Merrell Trail Glove? What did you think? Leave your comments below.

Have you reviewed another minimalist shoe and want it featured on runnaturally.org? Email me and be published.

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Low Cost Minimalist Running Shoes: A Van's Review

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Everything I look for in a minimalist shoe is just beneath my feet

Two years ago I bought a my first pair of Vans. I paid six dollars for them at a thrift store in Berkeley. At the time I had never even considered Vans as a viable choice for a running shoe. As a crew leader for the northwest youth corps I was to spend a few months camping and I was looking for a comfortable slip on slip off shoe to wear when not wearing OSHA required 7 inch leather work boots. The shoes survived 3 months in the back country with barely any blemishes. In those three months I fell in love, so I have been wearing my Van's pretty much everyday since then. Tonight, for the first time I decided to were my Van's during my speed workout with the Tamalpa Club. Two words, Amazing. Okay, so just one word. I was blown away by how comfortable it is to run in my Van's. Then during my second mile repeat I began to analyze them, and it turns out that my six dollar Van's have all the key features that one should look for in a Minimalist shoe.

No Raised Heel

The toe to heel differential is Zero, it doesn't get any better than that.

Thin flexible sole

The sole is only millimeters thick. I may not be able to pick up toothpicks with my toes while wearing these shoes, but I can certainly feel changes in the terrain beneath my feet. Granted, I have had my Van's for two years, and I bought them used, so they are quite broken in, but I have no doubt that a new pair is nearly as thin and flexible.

Wide toe-box

There is plenty of room up there, vans are obviously designed for comfort.

No unnecessary support features

None

Lightweight

Okay, they could be lighter, but they are no heavier than a traditional running shoe. I didn't weigh them, but I estimate about 11 ounces. The pair that I am reviewing is made from waterproofed leather. Not the lightest material, but it has withstood the test of time. That brings me to my next point, the thing i look for in any shoe, or any apparel I buy... durability.

Durability

These are typically my everyday shoes. this means that I have work them hiking, hooping, playing flag football, dancing and pretty much any other activity you can imagine me doing in my everyday life, but not until tonight did I wear them purely as a running shoe. This means in purely running miles these shoes only have 7 miles on them. However, I should remind you that these shoes have lasted at least two years of everyday wear and tear, including three months in the back country. We must also keep in mind that I bought the shoes used. The shoes are no longer Sunday shoes but by all in all they have held up very well. Having newly discovered their awesomeness as a low cost minimalist shoe, I will continue to run in them (at least until my Merell trail gloves arrive in the mail) and I will keep you updated as to how the feel after two or three hundred miles.

Final feeling on Van's as a minimalist running shoe... they are great. they probably won't be my primary pair but they make an amazing back up pair, and are perfect for anybody that is just beginning barefoot or minimalist running, or those looking for a low cost minimalist shoe.

I have a sneaky suspicion that converse all-stars are also great minimalist shoes, and I also know that there are lots of them out there, so if any of you have tried Converse all-stars as a running shoe, I would love to post your review on RunNaturally.org.

Run Happy, Levi