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 years and being able to compete in track & field and other sports? That is exactly what I'm doing today (September 2012) at the age of 53. I've transitioned from traditional running shoes into minimalist or barefoot-style running shoes and changed my running form from heel-striking to midfoot/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 running form, and run injury-free, all without getting injured along the way. Download Apple iBook at: http://itunes.apple.com/us/book/wear-tested/id563559018?ls=1

2. CHAPTER 1
The Vision
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.
1

3. How would you like to be able to run 5 to 6 days a thing about minimalist running shoes and running
week and putting in 20 to 30 or more miles without form. I've witnessed the barefoot-style running shoes
back pains, plantar fasciitis, and orthotics? revolution first hand and is fortunate to have wear
tested over 100 minimal shoes and published shoe re-
How about running injury-free for the next 50 years views in my blog, Minimalist Running Shoes. And
and being able to compete in track & field and other thanks to Dr. Mark Cucuzzella (Professor West Virginia
sports?
Gallery 1.1 Running Web Sites
That is exactly what I'm doing today (September 2012)
at the age of 53. I've transitioned from traditional run-
ning shoes into minimalist or barefoot-style running
shoes and changed my running form from heel-striking
to 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-
Minimalist Running Shoes
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-
2

4. University School of Medicine, multiple winner at both On the day of my 53rd birthday, I competed in the Bay
Air Force & Marine Corp Marathons) and Bill Katovsky Area Senior Games at Stanford University. I partici-
(founder of Tri-Athlete Magazine, Zero Drop, and two- pated in the 400m, 800m, Long Jump, and Triple Jump
time Ironman), we were able to build the Natural Run- events. I qualified to represent California in the Na-
ning Center, an educational web site with a wealth of in- tional Senior Games at Cleveland 2013 for all four
formation and ideas about natural injury-free running. events but will focus on training for the 400m and Tri-
ple Jump. I hope to make All-American for my age
Figure 1.1 Senior Games 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!
2012 Bay Area Senior Games
3

5. CHAPTER 2
The Problem & Solution
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.
4

6. The Problem I know because I've worn traditional cushioned shoes
with orthotics and heel striking for over 20 years before
Every year, as more and more runners participate in I transitioned to minimal shoes. And I have lower back
half marathons or longer distances, they are still getting pains, plantar fasciitis, and blisters after every run - I
injured wearing traditional running shoes. It's not al- thought it was just the mileage and age!
ways the running shoe that's a problem but their run-
ning form. With heel striking, traditional cushioned For those runners who are transitioning to minimal
shoes may absorb some of that shock going up their spi- shoes, they can also get injured because they are not fit-
nal cord but over prolonged periods, it will take its toll. ted correctly in the right running shoe or they are transi-
tioning too fast or without a plan. It's more than just
Figure 2.1 Body Impact how you land, it's about how you run and running in-
volves posture, cadence, and many aspects of form. You
need 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

7. tunate enough to hook up with the right people in my running. Even magazines like Runners World and Run-
professional and running network to have early access ning Times have not tested as many minimal shoes -
to shoes and educational materials. But I injured myself combined. Now I'm the minimal shoe expert and a com-
while transitioning too fast and before transitioning petitive senior athlete.
plans were made available. And I never want to get in-
jured again. I have safely transitioned completely to minimal shoes
and midfoot/forefoot striking in about 9 months. Being
Since then, I have wear tested over 100+ minimal shoes comfortable in the modified running form is what took
personally on my 'senior' body with over 20 years of most of the time. No more cushioned heeled shoes, no
more orthotics, no more narrow toe boxes, no more
Figure 2.2 Minimalist Running Shoes
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

8. My Solution sion. I bought a pair of Vibram Five Fingers KSO. Yes,
those shoes that look like gorilla feet. They were the
I've been to where you are right now. I know how pain- closest to barefoot but with minor protection from small
ful it is, but I solved the problem for myself when I dis- objects like gravel, broken glass, or thorns that can hurt
covered minimal shoes and good running form. I'm go- your feet. I ran a mile in them the first day. And 2 miles
ing to share it with you so that you can achieve the suc- the next day. NOT! My calves were killing me and I
cess too. could barely walk after the second day.
I stopped running for about a year because of severe Figure 2.3 Vibram Five Finger KSO
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-
7

9. The soreness went away three to four days later but I berman barefoot running studies at Harvard University.
still did not get any lower back pains or plantar fasci- For those of you who have not read Born To Run, it is a
itis. And no orthotics! I decided early on that orthotics MUST HAVE book - get it from your library or local
didn't help anyway since I'm still getting lower back bookstore. The author sets off to find a tribe of the
pains and plantar fasciitis. I went to the rubber track to world’s greatest distance runners and learn their se-
see if I can do speed work in the VFF KSO. I was start- crets, and in the process shows us that everything we
ing to enjoy running again after a few laps. Then I de- thought we knew about running is wrong. McDougall
cide to go all out and sprint the last 50 meters. Injury came to believe that it was the sandals, made out of rub-
happens... I sprained my ankle and I was out for 3 ber tire, that hold one of the answers. These sandals
months. The ankles is one crucial element in transition- force Tarahumara runners to engage all the muscles and
ing to minimal shoes and mine were not strong enough. tendons in their legs, to cushion the impact forces.
And I also did not loosen them up before running. They’re also forced into a distinctive stride, landing on
the midfoot, running hours on end. Perfect running
More information about running in these new minimal form in a minimal shoe...
shoes started to hit the web and I realized that I was
running too long and too fast in these shoes without get- Meanwhile, Professor Lieberman's Skeletal Biology Lab
ting my feet ready. Now after 2+ years, 100+ shoes, have been investigating the biomechanics of endurance
readily available educational and scientific materials, I running by comparing habitually barefoot runners with
will certainly do it differently and do it injury-free. And runners who normally run in traditional running shoes
that is what I will show you in this book. with built-up heels, stiff soles and arch support. In a nut-
shell, barefoot or minimally shod runners can minimize
But what prompted me to look at minimal shoes and additional injury due to transient forces generated by
running form is credited to Christopher McDougall's repeated foot strikes.
book, Born To Run, and Harvard Professor Daniel Lie-
8

10. And what made me think I can still run and compete as onds? Or the 1600 Meter Dash in 4 minutes 32 seconds?
a senior athlete? I had just volunteered at the 2009 Na- I’m determined to be able to perform such feats of ath-
tional Senior Games (Track & Field) at Stanford Univer- leticism in the years to come.
Figure 2.4 National Senior Games Association
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
sity. I wanted to run again – competitively. The 65+ resistant with prolonged exposure to hard objects such
year-old sprinters at the Senior Games are inspirational. as gravel, cement and asphalt. Unfortunately, most of
Can you run the 100 Meter Dash in 13.3 seconds at age you will never experience this hypertrophying and
65? How about the 400 Meter Dash at 1 minute 3 sec- strengthening of the skin and arches of the foot, which
9

11. is taken for granted in many developing countries like ning barefoot all the time, minimalist running shoes are
Ethiopia and Kenya, where all out sprinting over sharp the only alternative.
rocks causes neither pain, nor injury.
I'm not against barefoot running and does it one day a
Figure 2.5 Barefoot Running
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
Note that if you stop running barefoot for more than and you need to strengthen those muscles using vari-
two weeks, the skin of your feet begins to soften again - ous exercises including walking barefoot. Once you are
it is no longer leather-like. So unless you can keep run-
10

12. 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! You
are 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 of minimal 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

13. CHAPTER 3
Introduction
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.
12

14. This book is written with the Masters and Seniors ath- Barefoot Running
letes in mind. Obviously, if you are younger, you can Running without shoes or sandals, skin to surface.
take the same lessons from this book and apply it to
Stack Height
your own situation without any discrimination - you
Stack height is the total height from the bottom of the
will most likely be able to achieve the results faster!
foot to the ground including outsole, midsole, insert
and additional materials for lasting/lining.
Before we go into the solution in detail, here’s a glos-
sary of some of the common terms or phrases that will
Traditional Running Shoes
be used throughout this eBook.
Standard running shoes with heel-to-toe differential of
12mm or higher, extra cushioning or motion control,
A Little Glossary narrow toe boxes, and stack height of 26mm or higher.
Barefoot Running Shoes
Master Athlete
An oxymoron and a term that should not be used. Any-
A Master's athlete begins at age 30 for Track & Field
one using this is describing minimal shoes incorrectly.
and Race Walking, and at age 40 for long distance run-
ning.
Barefoot-style Shoes, Minimal Shoes, Minimalist Running
Shoes
Senior Athlete
All referring to minimal shoes. These shoes in general
A Senior's athlete begins at age 50 for all events.
should be lightweight, flexible, have low heel-to-toe dif-
Barefoot-style Running ferential (drop), low stack height, and wide toe boxes.
Running form that mimics the running style of the bare- Preferably less than 7 ounces in weight, 4mm or lower
foot runner. Short strides, high cadence, and midfoot or drop, 12mm or lower stack height, and 2E+ toe box
forefoot strike. width.
13

15. Shod
A Bonus
Wearing shoes or sandal.
Unshod
For those who run or jog at least an hour a week, there
Totally barefoot, nothing else on your feet. is a very real reward - an average of six more years of
life, Danish researchers found. Jogging was associated
Muscle Atrophy with a 44% reduction in the relative risk of death over
Decrease in the mass of the muscle from misuse. For 35 years compared with deaths among non-joggers, ac-
shoes, too much cushioning and support elements can cording to Peter Schnohr, MD, chief cardiologist from
lead to muscle atrophy. Cushioning and support are the Copenhagen City Heart study. And the benefit was
damaging to the foot and even harmful on the body, be- observed for both men and women. With more than 35
cause they alter your motion from what's natural. years follow-up, jogging was associated with an in-
crease of 6.2 years in lifespan for men and 5.6 years for
Natural Running women compared with non-joggers. The amount of jog-
Natural running is running the way the human body ging required to achieve this improved survival was
was meant to run in its purest form - namely, barefoot - modest - between 1 and 2.5 hours per week divided
across a solid surface. That means running with good into two or three sessions at a self-described slow to av-
mechanics and a efficient gait that focuses on landing erage pace.
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.
14

16. CHAPTER 4
The Full Solution
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.
15

17. CHAPTER 5
Conclusion
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!
16

18. CHAPTER 6
Next Steps
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.
17

19. CHAPTER 7
Minimalist Shoe Brands
Directory of the latest minimalist shoe manufacturers for road running, trail running, casual/business
wear, gym, water sports, walking, and much more.
18

20. CHAPTER 8
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.
19

21. Barefoot Running
Running without shoes or sandals, skin to surface.
Related Glossary Terms
Drag related terms here
Index Find Term
Chapter 3 - Introduction

22. 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
Drag related terms here
Index Find Term
Chapter 3 - Introduction

23. 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
Drag related terms here
Index Find Term
Chapter 3 - Introduction

24. 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
Drag related terms here
Index Find Term
Chapter 3 - Introduction

25. 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
Drag related terms here
Index Find Term
Chapter 3 - Introduction

26. 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
Drag related terms here
Index Find Term
Chapter 3 - Introduction

27. 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
Drag related terms here
Index Find Term
Chapter 3 - Introduction

28. 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
Drag related terms here
Index Find Term
Chapter 3 - Introduction

29. 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
Drag related terms here
Index Find Term
Chapter 3 - Introduction

30. Senior Athlete
A Senior's athlete begins at age 50 for all events.
Related Glossary Terms
Drag related terms here
Index Find Term
Chapter 3 - Introduction

31. Shod
Wearing shoes or sandal.
Related Glossary Terms
Drag related terms here
Index Find Term
Chapter 3 - Introduction

32. 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
Drag related terms here
Index Find Term
Chapter 3 - Introduction

33. 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
Drag related terms here
Index Find Term
Chapter 3 - Introduction

34. Unshod
Totally barefoot, nothing else on your feet.
Related Glossary Terms
Drag related terms here
Index Find Term
Chapter 3 - Introduction