The practice of wearing shoes—with all their padding and support—regularly has weakened our foot muscles. Weak muscles need to be exercised with gradual incremental increases in order to avoid injury. It's the same reason why you don’t go from running 10 miles a week to running 100 miles a week without a build-up. Likewise, to effectively run with a minimalist shoe, one must slowly transition. If you're interested in learning about my transition to minimal footwear, keep on reading; I recently completed a 50-mile trail ultra in a pair of minimalist shoes.
As a certified pedorthist, I am not a doctor, but am a specialist in conservative therapies of the foot—namely orthotics and footwear. So I used to spend much of my time actually building orthotics, but now I see a much better alternative for most athletes that have foot and lower extremity injuries, which is the strengthening of the muscles of the feet and looking at gait to reduce over-striding. By teaching runners to run more efficiently, we can get them to use more of their body’s elasticity, so they don’t have to use as much muscular energy.
— Kyle Roberts
I walked out of the store convinced I wanted to transition towards minimalist running. So with the guidance of Kyle’s philosophy, I began the journey. I started out by doing a lot of walking around barefoot or in sandals. This gave the muscles in my feet a chance to stretch out and strengthen. My next step was to give my feet a slightly harder workout. I began running about 10 percent of my weekly miles in shoes with an 8-11mm heel-to-toe drop, meaning the difference between the sole thickness in the heel compared to the toe. Typical modern running shoes have about a 12mm drop, and the drop in stability shoes can be even greater. The closer to a 0mm heel-to-toe drop (called "zero drop") a shoe has, the closer it is to a barefoot-like running experience. I spent all winter gradually increasing the percent of weekly mileage I ran wearing a shoes with smaller heel-to-toe drops.

If you live in the Milwaukee Area, I would strongly suggest stopping in and talking with Kyle and the other great staff members at Revolution Natural Running. Even if you don’t live within traveling distance, I would still highly recommend contacting Kyle for his expertise. They have an online store, and their contact information is listed below. Speaking with Kyle will allow you to get an individualized transition plan into what will surely be a foot strengthening endeavor!

11702 W. North Avenue
Wauwatosa, WI 53226
(414) 988-5370
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