‘Transitional’ shoes can ease runners into a more natural stride - Off Duty, Military Health and Fitness - Navy Times

‘Transitional’ shoes can ease runners into a more natural stride

For decades, runners were led to believe that more was better when it came to cushioning, sole thickness and stability in running shoes. Now, more and more are ditching the Humvees-for-your-feet in favor of “transitional” or “minimalist” shoes — or even going barefoot. (The categories are so new, even the terms “transitional” and “minimalist” are moving targets.)

Traditional, old-school running shoes have built-up soles for impact protection, significant heel-toe drop in the range of 12mm to 15mm, and often enhanced structural support.

Many runners wear their favorite bulky, redesigned shoes year after year without incident, but minimalist devotees argue that limited foot mobility leads to weaker feet, which are more prone to injury. They say running in less shoe with little to no heel-toe drop allows for a more natural stride with greater run efficiency and, ideally, fewer injuries.

Making the transition

Minimalist shoes such as the popular New Balance Minimus have much slighter heel-toe drop — generally 4mm or less. They have thinner soles for enhanced ground feel and are lightweight. But it takes time to adjust and strengthen for a less restrictive shoe, so running-shoe makers have responded over the past year with new models that aim to help runners “transition” from their traditional trainers to minimalist shoes a little at a time.

That’s how Air Force Capt. Levi Severson made the change.

“After suffering one typical runner’s injury after another, I gradually switched to more minimalist shoes over the period of three months and have remained injury-free,” said Severson, captain of the Air Force Marathon Team. Severson buys into the less-is-more shoe theory because he says minimalist shoes allow more natural foot movement.

He believes transitional shoes can help runners who want to improve their form but also cautions that “there is no magic bullet in shoes.”

Intermediate step

Transitional shoes fall between traditional and minimalist. They’re meant to provide more support and sole thickness than a minimalist shoe yet with a slighter heel drop than a traditional shoe. They can function as an intermediate step on the way to barely-there shoes or provide the ideal sweet spot for a runner who just wants the benefits of enhanced foot freedom.

Before you buy, it’s a good idea to go to a store or expo where you can test and compare different shoes to determine the proper level of support for you. Ask about shoes appropriate for specific body types, mileage and running styles.

How they measure up

We ran in several of the new transitional shoes, narrowed the field to a few of our favorites, and researched several traditional and minimalist shoes for comparison.

Heel-strikers beware! Heel striking in shoes with less heel support than you’re accustomed to could cause injury. Try running in such a way that your feet land directly under your body with as much of the foot making ground contact as possible. The heel can just touch — but not first. Weights are for men’s sizes 9 or 10 and women’s sizes 8 or 9. Nike Free 3.0 heights and heel-toe drop from www.runblogger.com.

TRADITIONAL

Thicker sole, steeper heel-toe drop (shown on rulers)

Brooks Ariel and Beast

Considered a motion-control shoe, fraternal twins the men’s Beast and women’s Ariel are designed for runners with low or flat arches and excessive pronation.

Heel-toe drop: 12mm

Heel height: 24mm

Forefoot height: 12mm

Total weight: 14 oz. (men’s Beast); 12.3 oz. (women’s Ariel, shown)

Price: $130

More info: www.brooksrunning.com

Asics GT-2160

Providing light stability, the GT-2160 is part of the Asics Guidance Line intended for greater run efficiency and reduced overall weight.

Heel-toe drop: 10mm

Heel height: 22mm

Forefoot height: 12mm

Total weight: 11.7 oz. (men’s); 9.6 oz. (women’s)

Price: $100

More info: www.asicsamerica.com

Saucony Grid Flex

Heavier cushioning and support put the Grid Flex in Saucony’s neutral stability shoe bracket, but its low-slung design, lighter weight, flexibility, mesh uppers and 4mm heel-toe drop give it a minimal feel.

Heel-toe drop: 4mm

Heel height: 20.5mm

Forefoot height: 16.5mm

Total weight: 8.9 oz. (men’s); 7.4 oz. (women’s)

Price: $70

More info: www.saucony.com

TRANSITIONAL

Slimmer profile, slighter heel-toe drop

Saucony ProGrid Mirage

Saucony has developed a three-shoe system allowing runners to “step into” minimalist shoe training. The ProGrid Mirage offers the most support and enough support and sole to ease the separation anxiety from your old runners. The ProGrid Mirage is followed in decreasing levels of support by the Kinvara 2 and Hattori.

Heel-toe drop: 4mm

Heel height: 25mm

Forefoot height: 21mm

Total weight: 8.9 oz. (men’s); 7.9 oz. (women’s)

Price: $100

More info: www.saucony.com

Pearl Izumi Streak II

A seam-free interior, low-profile midsole and Ortholite sock liner mean these are not only comfortable without socks but provide a good fit from the first step.

Heel-toe drop: 9mm

Heel height: 19mm

Forefoot height: 10mm

Total weight: 7.8 oz. (men’s); 6.8 oz. (women’s)

Price: $110

More info: www.pearlizumi.com

Brooks Green Silence

With a low-profile design, asymmetric lacing for lightweight upper support and smooth ride, Green Silence shoes are transitional in function and construction. They are made with 75 percent post-consumer recycled materials and water-based adhesives, and colored with soy-based inks.

Heel-toe drop: 8mm

Heel height: 21mm

Forefoot height: 13mm

Total weight: 6.9 oz. (men’s); 5.4 oz. (women’s)

Price: $100

More info: www.brooksrunning.com

Newton Terra Momentus

The Terra Momentus trail shoe features Newton’s trademark actuator lugs for improved running efficiency and energy return for mid- to forefoot strikers, with lateral overlays for stability.

Heel-toe drop: 5mm

Heel height: 28mm

Forefoot height: 23mm

Total weight: 11.2 oz. (men’s); 9.2 oz. (women’s)

Price: $139 before a 35 percent military discount

More info: www.newtonrunning.com/military-police-fire

New Balance 1400

This is a racing flat made for running, with a no-sew seamless upper for reduced risk of irritation at high flex points and full ground contact through the sole for stability.

Heel-toe drop: 10.5mm

Heel height: 22.5mm

Forefoot height: 12mm

Total weight: 7.1 oz. (men’s); 5.7 oz. (women’s)

Price: $100

More info: www.newbalance.com

MINIMALIST

(Lightweight, heel-toe drop of 4mm or less)

New Balance Minimus Trail

Built with a Vibram sole, the sidewalls are raised and reinforced to prevent blister-bringing slippage, particularly in the heel. The sidewalls are largely independent of the sole to keep the shoes low to the ground.

Heel-toe drop: 4mm

Heel height: 13.5mm

Forefoot height: 9.5mm

Total weight: 7.1 oz. (men’s); 5.5 oz. (women’s)

Price: $100

More info: www.newbalance.com

Vibram FiveFingers Bikila LS

The Bikila is a lace-up version of the first VFF specifically for runners. The lacing system is designed to accommodate wide foot sizes and higher instep.

Heel-toe drop: 0mm

Heel height: 7mm

Forefoot height: 7mm

Total weight: 6 oz. (men’s);

4.8 oz. (women’s)

Price: $90

More info: www.vibramfivefingers.com

Nike Free 3.0

Nike says this is as close as you can get to barefoot running in a pair of Nikes, with deep cuts in the thin sole for maximum flex. The second-generation version retools the upper for better support.

Heel-toe drop: 4mm

Heel height: 23mm

Forefoot height: 19mm

Total weight: 7.2 oz. (men’s)

6 oz. (women’s)

Price: $85

More info: www.nike.com