In 2017, the Mexican Tarahumara ethnic group member Lorena Ramírez won the UltraTrail Cerro Rojo, a 50-kilometer trail race, wearing huaraches, which are traditional Mexican sandals that are nothing like the sophisticated sneakers we wear today.
The truth is that the use of minimalist footwear in the elite is the exception, but there is no doubt that our foot, complex as it is designed, is meant to go barefoot.
Why use minimalist footwear in running?
In a study conducted by Daniel E Lieberman, titled Foot strike patterns and collision forces in habitually barefoot versus shod runners, they conclude that runners who run barefoot or with minimal footwear suffer fewer injuries in the long run, change their running technique to land more on the upper and middle part of the foot in their strides, and develop more foot strength [see: Improve your running technique. Heel striking]. This leads to better long-term physical condition preservation. But it's not easy in the short term.
How to adapt my running to use minimalist footwear
Changing technique is complicated, therefore, I suggest these steps:
Learn about the biomechanics of running with minimalist footwear. It promotes landing with the mid or front part of the foot. There are many videos on YouTube showing the technique.
Consider consulting a medical professional or a coach specialized in running technique, especially if you have a history of injuries.
Start using minimalist footwear in non-intensive daily activities to get your feet and muscles accustomed to the new sensation and lack of support and cushioning.
Strengthen the muscles of your feet, ankles, and legs. Exercises like walking barefoot, picking up objects with your toes, and doing balance exercises can help improve strength and proprioception.
Start with short distances and gradually increase the volume and intensity of your runs. You can start by running a small part of your usual training with minimalist footwear and increase that proportion over time.
Listen to your body. The use of minimalist footwear can expose biomechanical weaknesses or problems that were not previously evident. If you experience pain beyond what is normal for adjusting to a new type of footwear, consider reducing the load or consulting a specialist.
The complete transition can take several months and even more than a year. It is important to be patient and not rush to avoid injuries.Be patient.
Which minimalist running shoes to choose?
Depending on what you are looking for and your budget, here are 3 great options:
Minimalist Saguaro sneakers Saguaro brand is one of the best in barefoot footwear. These sneakers can be around 35€-40€ and are of great quality. You can find them at this Amazon link.
Minimalist footwear is becoming popular in categories beyond sports. This can help you in your adaptation to this type of footwear by using it on other occasions. From dressing up to going to the mountains.
