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When I started my journey in 2009 with the goal of being able to run pain-free and injury-free, there is
nothing out there about minimal shoes or how to transition safely into them. I've made it my goal to
learn everything about minimalist running shoes and running form.
CHAPTER 1
1
The Vision
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How would you like to be able to run 5 to 6 days a
week and putting in 20 to 30 or more miles without
back pains, plantar fasciitis, and orthotics?
How about running injury-free for the next 50 yearsand being able to compete in track & field and other
sports?
That is exactly what I'm doing today (September 2012)
at the age of53. I've transitioned from traditional run-
ning shoes into minimalist or barefoot-style running
shoes and changed my running form from heel-strikingto midfoot or forefoot striking or the natural running
form. But I learned it the hard way with many injuries
along the way. Fortunately, you have taken the right
step by reading this book and I will show you how to
transition to minimalist running shoes, change your run-
ning form, and run injury-free, all without getting in-
jured along the way.
When I started my journey in 2009 with the goal of be-
ing able to run pain-free and injury-free, there is noth-
ing out there about minimal shoes or how to transition
safely into them. I've made it my goal to learn every-
thing about minimalist running shoes and running
form. I've witnessed the barefoot-style running shoes
revolution first hand and is fortunate to have wear
tested over 100 minimal shoes and published shoe re-
views in my blog, Minimalist Running Shoes. Andthanks to Dr. Mark Cucuzzella (Professor West Virginia
2
Minimalist Running Shoes
Gallery 1.1 Running Web Sites
http://minimalistrunningshoes.org/armour-charge-rc-shoe-reviewhttp://minimalistrunningshoes.org/armour-charge-rc-shoe-review -
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University School of Medicine, multiple winner at both
Air Force & Marine Corp Marathons) and Bill Katovsky
(founder of Tri-Athlete Magazine, Zero Drop, and two-
time Ironman), we were able to build the Natural Run-
ning Center, an educational web site with a wealth of in-formation and ideas about natural injury-free running.
On the day of my 53rd birthday, I competed in the Bay
Area Senior Games at Stanford University. I partici-
pated in the 400m, 800m, Long Jump, and Triple Jump
events. I qualified to represent California in the Na-
tional Senior Games at Cleveland 2013 for all fourevents but will focus on training for the 400m and Tri-
ple Jump. I hope to make All-American for my age
group in both those events on my journey to the Nation-
als!
So let's begin your pain-free and injury-free journey
to sustainable running!
3
2012 Bay Area Senior Games
Figure 1.1 Senior Games
http://www.nationalmastersnews.com/allamer/aa_tf_m.htmhttp://www.nationalmastersnews.com/allamer/aa_tf_m.htmhttp://www.nsga.com/2013-national-gameshttp://www.nsga.com/2013-national-gameshttp://www.nsga.com/2013-national-gameshttp://www.nsga.com/2013-national-gameshttp://naturalrunningcenter.com/http://naturalrunningcenter.com/http://naturalrunningcenter.com/http://naturalrunningcenter.com/http://zero-drop.com/http://zero-drop.com/ -
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I've been to where you are right now. I know how painful it is, but I solved the problem for myself
when I discovered about minimal shoes and running form. I'm going to share it with you so that you
can achieve the success too.
CHAPTER 2
4
The Problem & Solution
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The Problem
Every year, as more and more runners participate in
half marathons or longer distances, they are still getting
injured wearing traditional running shoes. It's not al-ways the running shoe that's a problem but their run-
ning form. With heel striking, traditional cushioned
shoes may absorb some of that shock going up their spi-
nal cord but over prolonged periods, it will take its toll.
I know because I've worn traditional cushioned shoes
with orthotics and heel striking for over 20 years before
I transitioned to minimal shoes. And I have lower back
pains, plantar fasciitis, and blisters after every run - I
thought it was just the mileage and age!
For those runners who are transitioning to minimal
shoes, they can also get injured because they are not fit-
ted correctly in the right running shoe or they are transi-
tioning too fast or without a plan. It's more than just
how you land, it's about how you run and running in-
volves posture, cadence, and many aspects of form. Youneed to looking at your running technique before you
look at your shoes. Shoes are just one of the tools in
your fitness arsenal.
A Solution
I started transitioning to minimal shoes when I was age
50 but in 2009, there are only a few minimal shoe op-
tions out there and no proven transitioning plan. It was
trial and error and I researched and self experimented
with whatever I can get my hands and feet on. I was for-
5
Figure 2.1 Body Impact
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tunate enough to hook up with the right people in my
professional and running network to have early access
to shoes and educational materials. But I injured myself
while transitioning too fast and before transitioning
plans were made available. And I never want to get in-jured again.
Since then, I have wear tested over 100+ minimal shoes
personally on my 'senior' body with over 20 years of
running. Even magazines like Runners World and Run-
ning Times have not tested as many minimal shoes -
combined. Now I'm the minimal shoe expert and a com-
petitive senior athlete.
I have safely transitioned completely to minimal shoes
and midfoot/forefoot striking in about 9 months. Being
comfortable in the modified running form is what took
most of the time. No more cushioned heeled shoes, no
more orthotics, no more narrow toe boxes, no more
socks. Goodbye to lower back pains, plantar fasciitis,
and socks.
This book will help you safely transition to minimal
shoes and improve or change your running form so you
can run naturally and injury free, not matter what age
you are. Even though this book is written with the mas-
ters and senior athletes in mind, younger athletes may
be able to transition faster. But better be safe than sorry.Stress fractures or ankle sprains are no fun!
6
Figure 2.2 Minimalist Running Shoes
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My Solution
I've been to where you are right now. I know how pain-
ful it is, but I solved the problem for myself when I dis-
covered minimal shoes and good running form. I'm go-ing to share it with you so that you can achieve the suc-
cess too.
I stopped running for about a year because of severe
knee pains, plantar fasciitis, and lower back pains. And
I was wearing orthotics with my traditional heeled &
cushioned running shoes. I did not enjoy running be-cause after each run, I will be in pain. So I started doing
kick boxing, Hapkido, and boot camp. The only differ-
ence is that I'm doing it barefoot and did not have the
same pains I get from running, just different soreness
from different muscle groups. But all this also provided
what I believe is a major side benefit for athletes - my
core is solidified. Without a strong core, you can get in-
jured easily no matter what sports you participate in.
I struggled with finding a transition plan in 2009 and
have no idea if wearing minimal shoes will help me get
back into running and track (and field) - my true pas-
sion. I bought a pair of Vibram Five Fingers KSO. Yes,
those shoes that look like gorilla feet. They were the
closest to barefoot but with minor protection from small
objects like gravel, broken glass, or thorns that can hurt
your feet. I ran a mile in them the first day. And 2 milesthe next day. NOT! My calves were killing me and I
could barely walk after the second day.
7
Figure 2.3 Vibram Five Finger KSO
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The soreness went away three to four days later but I
still did not get any lower back pains or plantar fasci-
itis. And no orthotics! I decided early on that orthotics
didn't help anyway since I'm still getting lower back
pains and plantar fasciitis. I went to the rubber track tosee if I can do speed work in the VFF KSO. I was start-
ing to enjoy running again after a few laps. Then I de-
cide to go all out and sprint the last 50 meters. Injury
happens... I sprained my ankle and I was out for 3
months. The ankles is one crucial element in transition-
ing to minimal shoes and mine were not strong enough.
And I also did not loosen them up before running.
More information about running in these new minimal
shoes started to hit the web and I realized that I was
running too long and too fast in these shoes without get-
ting my feet ready. Now after 2+ years, 100+ shoes,
readily available educational and scientific materials, I
will certainly do it differently and do it injury-free. Andthat is what I will show you in this book.
But what prompted me to look at minimal shoes and
running form is credited to Christopher McDougall's
book, Born To Run, and Harvard Professor Daniel Lie-
berman barefoot running studies at Harvard University.
For those of you who have not read Born To Run, it is a
MUST HAVE book - get it from your library or local
bookstore. The author sets off to find a tribe of the
worlds greatest distance runners and learn their se-crets, and in the process shows us that everything we
thought we knew about running is wrong. McDougall
came to believe that it was the sandals, made out of rub-
ber tire, that hold one of the answers. These sandals
force Tarahumara runners to engage all the muscles and
tendons in their legs, to cushion the impact forces.
Theyre also forced into a distinctive stride, landing onthe midfoot, running hours on end. Perfect running
form in a minimal shoe...
Meanwhile, Professor Lieberman's Skeletal Biology Lab
have been investigating the biomechanics of endurance
running by comparing habitually barefoot runners with
runners who normally run in traditional running shoeswith built-up heels, stiff soles and arch support. In a nut-
shell, barefoot or minimally shod runners can minimize
additional injury due to transient forces generated by
repeated foot strikes.
8
http://www.fas.harvard.edu/~skeleton/http://www.fas.harvard.edu/~skeleton/http://www.fas.harvard.edu/~skeleton/http://www.barefootrunning.fas.harvard.edu/http://www.barefootrunning.fas.harvard.edu/ -
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And what made me think I can still run and compete as
a senior athlete? I had just volunteered at the 2009 Na-
tional Senior Games (Track & Field) at Stanford Univer-
sity. I wanted to run again competitively. The 65+
year-old sprinters at the Senior Games are inspirational.
Can you run the 100 Meter Dash in 13.3 seconds at age
65? How about the 400 Meter Dash at 1 minute 3 sec-
onds? Or the 1600 Meter Dash in 4 minutes 32 seconds?
Im determined to be able to perform such feats of ath-
leticism in the years to come.
The Myths
Everything else I've seen out there says go barefoot in-
stead of wearing minimal shoes. There are less than 2%
of runners in the US who are hardcore barefoot runners
and who only run without shoes. The majority cannot
because of illness or physical conditions or circum-stances. Going barefoot immediately for anything more
than 100 yards can cause injury. And people quit when
they get injured and never tried transitioning to mini-
mal shoes as a result.
Barefoot running is not practical for the majority of us.
We live in a world of cement, asphalt, sharp materials.However, the skin of the feet becomes thickened and
resistant with prolonged exposure to hard objects such
as gravel, cement and asphalt. Unfortunately, most of
you will never experience this hypertrophying and
strengthening of the skin and arches of the foot, which
9
Figure 2.4 National Senior Games Association
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is taken for granted in many developing countries like
Ethiopia and Kenya, where all out sprinting over sharp
rocks causes neither pain, nor injury.
Note that if you stop running barefoot for more than
two weeks, the skin of your feet begins to soften again -
it is no longer leather-like. So unless you can keep run-
ning barefoot all the time, minimalist running shoes are
the only alternative.
I'm not against barefoot running and does it one day a
week on a rubber track for about 3 miles. Barefoot run-ning is a powerful tool for fine tuning your running
form and should be on everyone's training program.
And I walk barefoot whenever I can doing chores, exer-
cises, and what not. But I'm always minimally shod
when running on asphalt or trails.
Most people think that minimal shoes is the magical so-lution for their running injuries and performance. Run-
ning shoes, whether minimal or not, is just a tool, noth-
ing else. I believe running form is the most important
element to running injury-free into your golden years.
You probably have thought until now that minimal
shoes are for runners with strong arches. I disagree.Your feet may be weak after wearing cushioned shoes
for most of your life. Muscle atrophy may have set in
and you need to strengthen those muscles using vari-
ous exercises including walking barefoot. Once you are
10
Figure 2.5 Barefoot Running
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ready, everyone should be able to wear minimal shoes
for walking and running.
You may have experienced calf pains or ankle pains
and think that minimal shoes are causing that. It is! Youare using your leg muscles as they are intended in natu-
ral running and they are also getting stronger. In a few
weeks, the soreness will disappear and coupled with a
good running form and plan, you are well on your way
to running injury-free and pain-free.
You may think heavy runners should wear thickly cush-ioned shoes instead ofminimal shoes. According to Dr.
Casey Kerrigan, heavy runners should not use thick
cushioned shoes. The heavy runner should run in a
shoe with no cushioning. I've read many stories out
there of heavy runners in minimal shoes that are enjoy-
ing pain-free running.
11
http://naturalrunningcenter.com/2011/07/03/ask-the-expert-should-heavier-runners-use-thickly-cushioned-shoes/http://naturalrunningcenter.com/2011/07/03/ask-the-expert-should-heavier-runners-use-thickly-cushioned-shoes/http://naturalrunningcenter.com/2011/07/03/ask-the-expert-should-heavier-runners-use-thickly-cushioned-shoes/http://naturalrunningcenter.com/2011/07/03/ask-the-expert-should-heavier-runners-use-thickly-cushioned-shoes/http://naturalrunningcenter.com/2011/07/03/ask-the-expert-should-heavier-runners-use-thickly-cushioned-shoes/ -
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Barefoot-style running is a running form that mimics the running style of the barefoot runner. Short
strides, high cadence, and midfoot or forefoot strike.
CHAPTER 3
12
Introduction
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This book is written with the Masters and Seniors ath-
letes in mind. Obviously, if you are younger, you can
take the same lessons from this book and apply it to
your own situation without any discrimination - you
will most likely be able to achieve the results faster!
Before we go into the solution in detail, heres a glos-
sary of some of the common terms or phrases that will
be used throughout this eBook.
A Little Glossary
Master Athlete
A Master's athlete begins at age 30 for Track & Field
and Race Walking, and at age 40 for long distance run-
ning.
Senior Athlete
A Senior's athlete begins at age 50 for all events.
Barefoot-style Running
Running form that mimics the running style of the bare-
foot runner. Short strides, high cadence, and midfoot or
forefoot strike.
Barefoot Running
Running without shoes or sandals, skin to surface.
Stack Height
Stack height is the total height from the bottom of the
foot to the ground including outsole, midsole, insertand additional materials for lasting/lining.
Traditional Running Shoes
Standard running shoes with heel-to-toe differential of
12mm or higher, extra cushioning or motion control,
narrow toe boxes, and stack height of 26mm or higher.
Barefoot Running Shoes
An oxymoron and a term that should not be used. Any-
one using this is describing minimal shoes incorrectly.
Barefoot-style Shoes, Minimal Shoes, Minimalist RunningShoes
All referring to minimal shoes. These shoes in generalshould be lightweight, flexible, have low heel-to-toe dif-
ferential (drop), low stack height, and wide toe boxes.
Preferably less than 7 ounces in weight, 4mm or lower
drop, 12mm or lower stack height, and 2E+ toe box
width.
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Shod
Wearing shoes or sandal.
Unshod
Totally barefoot, nothing else on your feet.
Muscle Atrophy
Decrease in the mass of the muscle from misuse. For
shoes, too much cushioning and support elements can
lead to muscle atrophy. Cushioning and support are
damaging to the foot and even harmful on the body, be-
cause they alter your motion from what's natural.
Natural Running
Natural running is running the way the human body
was meant to run in its purest form - namely, barefoot -
across a solid surface. That means running with good
mechanics and a efficient gait that focuses on landing
lightly on the midfoot/forefoot (the ball of the foot, but
not the toes) and quickly lifting your foot off theground instead of pushing off with excessive muscular
force.
A Bonus
For those who run or jog at least an hour a week, there
is a very real reward - an average of six more years of
life, Danish researchers found. Jogging was associatedwith a 44% reduction in the relative risk of death over
35 years compared with deaths among non-joggers, ac-
cording to Peter Schnohr, MD, chief cardiologist from
the Copenhagen City Heart study. And the benefit was
observed for both men and women. With more than 35
years follow-up, jogging was associated with an in-
crease of 6.2 years in lifespan for men and 5.6 years forwomen compared with non-joggers. The amount of jog-
ging required to achieve this improved survival was
modest - between 1 and 2.5 hours per week divided
into two or three sessions at a self-described slow to av-
erage pace.
14
http://www.medpagetoday.com/MeetingCoverage/EuroPRevent/32513http://www.medpagetoday.com/MeetingCoverage/EuroPRevent/32513http://www.medpagetoday.com/MeetingCoverage/EuroPRevent/32513 -
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Changing your old running form takes time. In general, it takes at least 3 weeks to change any kind of
habit and 6 months to lock it in for good. Applying this to your running form, it may take 6 months or
more if you are vigilant about changing your form.
CHAPTER 4
15
The Full Solution
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Wearing minimal shoes will let your feet move naturally and prevent muscle atrophy. Healthy feet
means a healthy body. And running or jogging when you're healthy add years to your longevity and
brain power - keep dementia away!
CHAPTER 5
16
Conclusion
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The golden years are the best years of your life. Enjoy it by being able to do physical activities without
pain or injuries. Best of all, without any restrictions. And to be able to do it, you have to start your
transitioning program now.
CHAPTER 6
17
Next Steps
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Directory of the latest minimalist shoe manufacturers for road running, trail running, casual/business
wear, gym, water sports, walking, and much more.
CHAPTER 7
18
Minimalist Shoe Brands
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CHAPTER 8
19
About The Author
While not tinkering with the latest Internet technologies for Silicon Valley start-ups in real estate, re-
tail, and local government, Nick is busy fine tuning his running form and training hard for the Na-
tional Senior Games and World Masters Athletics Championships.
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Barefoot Running
Running without shoes or sandals, skin to surface.
Related Glossary Terms
Index
Chapter 3 - Introduction
Drag related terms here
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Barefoot Running Shoes
An oxymoron and a term that should not be used. Anyone using this is de-
scribing minimal shoes incorrectly.
Related Glossary Terms
Index
Chapter 3 - Introduction
Drag related terms here
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Barefoot-style Running
Running form that mimics the running style of the barefoot runner. Short
strides, high cadence, and midfoot or forefoot strike.
Related Glossary Terms
Index
Chapter 3 - Introduction
Drag related terms here
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Barefoot-style Shoes
All referring to minimal shoes. These shoes in general should be lightweight,
flexible, have low heel-to-toe differential (drop), low stack height, and wide
toe boxes. Preferably less than 7 ounces in weight, 4mm or lower drop,
12mm or lower stack height, and 2E+ toe box width.
Related Glossary Terms
Index
Chapter 3 - Introduction
Drag related terms here
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Master Athlete
A Master's athlete begins at age 30 for Track & Field and Race Walking, and
at age 40 for long distance running.
Related Glossary Terms
Index
Chapter 3 - Introduction
Drag related terms here
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Minimal Shoes
All referring to minimal shoes. These shoes in general should be lightweight,
flexible, have low heel-to-toe differential (drop), low stack height, and wide
toe boxes. Preferably less than 7 ounces in weight, 4mm or lower drop,
12mm or lower stack height, and 2E+ toe box width.
Related Glossary Terms
Index
Chapter 3 - Introduction
Drag related terms here
-
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Minimalist Running Shoes
All referring to minimal shoes. These shoes in general should be lightweight,
flexible, have low heel-to-toe differential (drop), low stack height, and wide
toe boxes. Preferably less than 7 ounces in weight, 4mm or lower drop,
12mm or lower stack height, and 2E+ toe box width.
Related Glossary Terms
Index
Chapter 3 - Introduction
Drag related terms here
-
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Muscle Atrophy
Decrease in the mass of the muscle from misuse. For shoes, too much cush-
ioning and support elements can lead to muscle atrophy. Cushioning and
support are damaging to the foot and even harmful on the body, because
they alter your motion from what's natural.
Related Glossary Terms
Index
Chapter 3 - Introduction
Drag related terms here
-
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Natural Running
Natural running is running the way the human body was meant to run in its
purest form - namely, barefoot - across a solid surface. That means running
with good mechanics and a efficient gait that focuses on landing lightly on
the midfoot/forefoot (the ball of the foot, but not the toes) and quickly lifting
your foot off the ground instead of pushing off with excessive muscular
force.
Related Glossary Terms
Index
Chapter 3 - Introduction
Drag related terms here
hl
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Senior Athlete
A Senior's athlete begins at age 50 for all events.
Related Glossary Terms
Index
Chapter 3 - Introduction
Drag related terms here
Sh d
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Shod
Wearing shoes or sandal.
Related Glossary Terms
Index
Chapter 3 - Introduction
Drag related terms here
St k H i ht
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Stack Height
Stack height is the total height from the bottom of the foot to the ground in-
cluding outsole, midsole, insert and additional materials for lasting/lining.
Related Glossary Terms
Index
Chapter 3 - Introduction
Drag related terms here
T diti l R i Sh
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Traditional Running Shoes
Standard running shoes with heel-to-toe differential of 12mm or higher, extra
cushioning or motion control, narrow toe boxes, and stack height of 26mm or
higher.
Related Glossary Terms
Index
Chapter 3 - Introduction
Drag related terms here
Unshod
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Unshod
Totally barefoot, nothing else on your feet.
Related Glossary Terms
Index
Chapter 3 - Introduction
Drag related terms here