Welcome or welcome back!
Last week I started my journey back to running after a few weeks off to baby my hamstring. If you follow me on Instagram, then you might know New Balance offered me a spot in the New York City Marathon! It’s exciting to have a mini buildup and hopefully run the marathon. My goal is to start and finish healthy! And, as always, I’ll take all of you along for the ride.
A question I'm frequently asked is if minimal shoes or maximum running shoes are better? Minimal running shoes are often thought of as light, zero drop and with little support.
Maximum cushion shoes are thought of as more cushion to take the impact. Most people think of the brand, Hoka, but many other running brands have a maximum cushioned trainer.
Sometimes it feels like some people forget there is a whole category of shoes we need to focus on: traditional running shoes.
In the early 2000s and with the book Born to Run, we saw the popularity of minimal shoes take a sharp rise. Many runners said they benefited from minimal shoes by "running more naturally" and running faster from their lightweight. However, the pendulum is now swinging back, and we are seeing a rise in the popularity of maximum-cushioned shoes.
So Why Have the Use of Minimal Running Shoes Decreased?
Fifteen years ago, many people made a drastic change from a traditional shoe to a minimal shoe too quickly. The process requires a very slow transition because switching all at once often ends with an injury. If a shoe injures someone, then, of course, you aren’t going to run in it.
The issue really isn’t about maximum or minimum or “one type of shoe or the other.” Shoes come in a huge variety of types, and everyone will have their preferences. Still, traditional running shoes work for the majority of people. There really isn’t evidence that any type of shoe is best.
How Do You Know Which One Is Right for You?
Like anything with running, the shoe should feel good. You shouldn’t feel like you need to break it in, and it certainly shouldn’t feel uncomfortable. Just because your best friend runs in maximum cushioned shoes doesn’t mean they’re right for you.
Maximum Cushioned Running Shoes:
While most people think of Hoka One One as the maximum cushioned brand, they aren’t the only manufacturer to have those shoes. Asics has the Quantum 360 and New Balance has the More (more cushion ha ha).
Maximum cushioned shoes were first developed for ultrarunning. If you are running hundreds of miles, then you want the most cushion, right? Slowly, these designs trickled into road racing.
But What About Minimal Running Shoes?
Many people who run in minimal shoes say that their feet have become stronger – and that’s the truth. However, like a racing flat, you must work into the shoe. (I wrote about it here).
The problem is that when minimal running shoes rose in popularity, many runners weren’t ready. They went from running in a traditional shoe to running in almost no cushion too quickly, and they found themselves injured. Vibram found themselves with a lawsuit.
Minimal shoes still exist, and Altra Running is thriving. All Altra shoes are zero-drop with the idea being the less shoe between your foot and the ground the stronger your feet get – resulting in fewer injuries. There is still cushion, but having zero-drop makes them minimal. “Zero Drop” is a term that means the heel of a shoe is the same height as the ball of the foot. The shoe has cushion but is flat.
So How Do "Minimal and Maximum Cushioned Shoes" Compare?
Many runners don’t realize that most maximum cushioned running shoes also have a lower heel to toe drop. Most Hoka One One models are a 4-5 mm drop. The average traditional shoe such as Brooks or Asics is 11-12 mm, and most Saucony models use an 8 mm drop.
How Do You Know If You Should Wear Something Different?
The most important question to ask yourself: Are you healthy and injury-free? If you’re healthy, whatever shoes you’re wearing is fine. (Yes, even if you run in flip flops).
But if you are suffering from repeat muscle injuries that PT work isn’t fixing, then it might be time to try a new shoe.
Did your favorite shoe change enough so that now you don’t like it?
Has your body changed? Have you lost or gained weight? Have you had a child? Your feet change throughout your entire life. Just because you have “worn a shoe forever” doesn’t mean it will always be right.
No shoe is going to be perfect. No shoe will keep you injury-free, but different types of shoes work better for different types of people.
What is Keeping Me Entertained?
Everything Doha! Have you been tuning into the World Championships?
Better late: Montano gets medals, but the fight goes on
I can never get enough Roberta Groner podcasts and interviews. Listen on the Rambling Runner Podcast about how the NJ local, full-time nurse, and 41-year-old mom was first American finisher in the Marathon.
And, of course, everything Salazar. By now you've probably heard that Alberto Salazar has been banned from the sport for four years due to doping. I don't think the ban comes as a surprise to many, but what comes as a surprise is that it actually happened. The case has gone on for so long that many people (myself included) wondered if anything would come out of it.
I want to believe some of his athletes aren't doping (as I'm a big Jordan Hassay fan), but only time will tell.
You can read all about the Salazar ban here.
Nike CEO Mark Parker Was Briefed by Banned Coach on Doping Efforts
Alberto Salazar athletes will always be questioned, warns USADA chief Travis Tygart
World’s Most Famous Track Coach Is Banned for 4 Years for Doping Violations
World Track Moves to Cut Off Alberto Salazar After Doping Allegation
And Finally a Giveaway!
Even though I never got to run the Big Cottonwood Marathon, I experimented with some Hylands Products – which I really liked! Hylands has been around since 1903 and is an official sponsor of the Boston Marathon. A few products I like are the:
"Hylands Rest"-Natural relief of occasional sleeplessness and restlessness
"Hylands Awaken"- Natural relief of fatigue, drowsiness, and irritability
"Hylands Calm"-Natural relief of anxiousness, nervousness, and irritability
Leg Cramps-Relaxes calf and foot cramps.
I'll be giving away a variety pack and all you have to do is share the newsletter and tag me (or email). Thank you for your support and to everyone who has helped the newsletter grow.
The newsletter has hit a plateau with growing (since we reached our goal of 1000 subscribers) so I do appreciate anyone who shares.
Finally, Any feedback, good or bad, is always helpful. Is there a specific topic you want to see more about? Don’t be a stranger and let me know. You can also look at previous editions of the newsletters here.
You can email me at FueledbyLOLZ@gmail.com. All feedback is helpful, good or bad.
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