Making the Transition to

Natural Running

BRAND PHILOSOPHY Take your shoes off, now go for a run... Immediately you’ll notice your running style changes; for starters you’ll land more on the midfoot and less on the heel. Your foot will naturally land on the outside edge and pronate inwards, absorbing and then releasing the energy of each stride. Running barefoot is associated with a lower prevalence of acute and chronic injuries to the ankle and lower limbs*. Have you ever wondered why? After millions of years of evolution, the human foot is a masterpiece of mechanical and structural design and within every runner there is a natural, efficient, running style. Our philosophy is to design products around the natural function of the human body’s biomechanics. We look to the body’s innate movement for inspiration and guidance.

The human foot is perfectly adapted to accommodate variations in ground orientation and, with each step, changes its mechanical characteristics from a flexible adaptive platform to a rigid propulsive lever. Whatever the terrain, however far over the horizon you intend to run, inov-8 footwear works in synergy with the natural biomechanics of the body, allowing the foot to do what it does best. Each inov-8™ shoe protects the foot, providing the wearer with a secure and intimate fit that’s almost like running barefoot. We are not suggesting you run barefoot though... Rocks, scree, stones, mud, grass, bush, thorns. Asphalt, tarmac, concrete, stone. Running tackles a huge variety of equally unforgiving terrain and it is simply not practical to run without shoes. Your feet need protection.

*inov-8.com/research

NATURAL RUNNING

There is a growing body of evidence* that suggests that natural running reduces the risk of injury and promotes a faster and more efficient running style. The type of footwear that you run in significantly influences the style of running you subsequently adopt. Therefore, the easiest way to change your running style is to change your shoes. Minimalist running shoes require less cushioning, have no support and are always neutral allowing your feet to function as though they were barefoot.

However, if you suddenly change from cushioned (heel striking) footwear to minimalist (forefoot striking) footwear you are likely to get injured due to the new stresses on your body. Developing a more natural running style requires a gradual transition between increasingly minimalist shoes. inov-8™ are leading the running shoe industry by taking a responsible approach to the introduction of minimalist footwear. We have launched a range of shoes that have decreasing levels of heel to toe drop, cushioning and support so that you can make a safe and injury free transition to minimalist shoes. In this booklet we describe two methods for safely transitioning to minimalist shoes. *inov-8.com/research

FOREFOOT STRIKING

HEEL STRIKING

TIME IMPACT

Natural running describes a forefoot or midfoot striking gait, where your centre of gravity is forward and your cadence is faster than if you were heel striking. Barefoot runners naturally adopt this style of running.

The gentle curve results from the even distribution and slow rise in force with each step. Significantly there are NO impact transients and NO loss of forward momentum.

Impact transient! The jarring impact of the HEEL strike causes a rapid rise in force (the initial graph spike) causing momentary loss of forward motion and the equivalent impact of hitting your heel with a hammer with up to 3x your body weight.

The Transition Journey Imagine your bare feet stood on the ground. In this natural position they are level and there is no difference between the height of the heel and forefoot. Paradoxically most modern running shoes have a wedge of cushioning lifting the heel. The Transition Journey is about gradually reducing the difference in height between your heel and forefoot (known as the differential) whilst also reducing the overall amount of cushioning under your feet. inov-8™ use either Zero, 1, 2, 3 or 4 Arrow Shoc-Zones™ within each shoe to provide decreasing amounts of cushioning and differential (3mm per Shoc-Zone™). You can identify the different Shoc-Zones™ used on inov-8™ shoes by the number of arrows on the heel.

4 ARROW SHOC-ZONE™

3 ARROW SHOC-ZONE™

2 ARROW SHOC-ZONE™

1 ARROW SHOC-ZONE™

ZERO SHOC-ZONE™

Best for new runners and those previously used to overly cushioned road shoes.

The most versatile Shoc-Zone™ that is correct for most runners, most of the time, whether racing or training.

A good choice as a racing shoe for intermediate runners and as a training shoe for more advanced runners.

For runners with strong feet and calves and an efficient style, this make an ideal racing shoe for advanced runners.

Perfect for anyone wanting to experience, pure minimalist running and barefoot like training sessions. Also known as Zero Drop shoes.

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9mm

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RUNNING EFFICIENCY & SPEED

LIKELIHOOD OF INJURIES

If you prefer a less structured approach to your running but still wish to introduce minimalist footwear safely then our Transitional Training Guide™ will explain how to transition over a 12 month period.

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If you are sufficiently disciplined to follow a structured training regime then you can make a rapid transition to minimalist shoes by following our 16 week Transition Training Program™ that has been developed by natural running experts.

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TRANSITION TRAINING

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DIFFERENTIAL & CUSHIONING

Beginner SEE GRAPH ON NEXT PAGE FOR INDEPTH TRAINING PROGRAM Tim is a recreational runner who runs once or twice a week and does the occasional race for fun. He currently runs in overly cushioned and supportive road shoes but loves the idea of reducing the likelihood of injury and wants to try ‘minimalist’ running shoes. Tim follows the 16 week program and by the end is able to complete two 30 minute sessions a week in Zero Shoc-Zone™ shoes. Intermediate SEE GRAPH ON NEXT PAGE FOR INDEPTH TRAINING PROGRAM Paula is a club runner who runs 5 times, for around 6 hours, covering between 25 and 30 miles each week. She currently runs in racer/trainer shoes but wants to improve her efficiency and speed. She has been following the Transitional Training Program™ for 16 weeks gradually introducing 2 and 1 Arrow Shoc-Zone™ shoes. With her stronger feet and improved speed she plans to use minimalist shoes for her weekly speed training session. Advanced SEE GRAPH ON NEXT PAGE FOR INDEPTH TRAINING PROGRAM Seb trains for about 10 hours per week with double sessions on some days, covering over 60 miles. He wants to make a permanent transition to more minimalist shoes but prefers a less structured approach to his training. Seb currently runs in 3 Arrow Shoc-Zone™ shoes and opts to gradually phase in 2 Arrow Shoc-Zone™ shoes. Within a year he has made a complete transition and feels faster and healthier with his new running style.

TRANSITION TRAINING PROGRAM™

Duration of the runs is short to minimize soreness and maximise complete recovery to the new stress. Adaptation Phase

Progression Phase

Remember that every runner will have a different experience while using minimalist shoes and it is each individual’s responsibility to exercise moderation and care. This program is no substitute for expert coaching advice. BEGINNER

Performance Phase The most demanding phase with an emphasis on drills and increasing the speed of movement.

INTERMEDIATE

ADVANCED

For ZERO Arrow Shoc-Zone™ add the following: Beginner = Footwork drills Intermediate = Agility drills Advanced = Speed drills

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2x5min

2x8min

2x10min

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2x8min

2x10min

2x15min

3

2x12min

2x12min

2x20min 1x25min

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2x15min

2x20min

2x25min 1x30min

PROGRESSION

PERFORMANCE

5

2x20min

2x25min

2x30min

6

2x20min

2x25min

2x30min

7

2x20min

2x25min

2x30min

8

2x20min

2x25min

2x30min

9

2x25min

1x25min 1x30min

2x30min 1x35min

10

1x25min 1x30min

2x30min

2x35min 1x40min

11

1x25min 1x30min

1x30min 1x35min

2x40min 1x45min

12

2x30min

2x35min

2x45min

13

2x30min

2x35min

1x45min 1x60min

14

2x30min

2x35min

1x45min 1x60min

15

2x30min

2x35min

1x60min 2x60min

16

2x30min

2x35min

1x60min 2x60min

Do not train in your minimalist shoes on consecutive days to ensure sufficient recovery time between each session.

ZERO ARROW SHOC-ZONE™

Increasing the amount of time spent in minimalist shoes with supplementary exercises to increase strength and flexibility.

If you do not experience any soreness or ill effects from a phase of the Transition Training Program™, you may choose to accelerate your progression and reduce the time spent in each phase. Conversely, if you experience excessive discomfort then more time should be spent in a given phase before progressing to a subsequent phase.

ADAPTION

1 ARROW SHOC-ZONE™

Runner begins to adapt to consistent exposure to a minimalist shoe.

If you are already regularly running in 3 Arrow Shoc-Zone™ shoes (or equivalent, such as light trainer/racer shoes) we recommend that you still complete the ‘Introduction’ phase in 2 Arrow Shoc-Zone™ shoes before progressing to the ‘Adaptation’ phase, which should also be done in 2 Arrow Shoc-Zone™ shoes. Only then should you move into the ‘Progression’ phase and introduce 1 Arrow Shoc-Zone™ shoes.

INTRODUCTION

2 ARROW SHOC-ZONE™

Introduction Phase

WEEK

3 ARROW SHOC-ZONE™

The 16 week Transition Training Program™ is designed to rapidly introduce minimalist shoes into a proportion of your regular running. We recommend that you continue to use your regular running shoes while you introduce the new minimalist footwear. The Transition Training Program™ consists of the following components:

Consult your doctor before starting any training program!

TRANSITION TRAINING GUIDE™

The table to the right shows the gradual introduction of a new minimal shoe with the runner using them for only 5% of their running in the first month and gradually building up from there.

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We also recommend that you continue to use your regular running shoes while you introduce the new minimalist footwear.

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If you do not experience any soreness or ill effects as you phase in the more minimalist shoes, you may choose to accelerate your progression. Conversely, if you experience excessive discomfort then more time should be spent in your old (more cushioned) shoes before progressing.

For example, if you are currently running in 3 Arrow Shoc-Zone™ shoes (or equivalent, such as light trainer/racer shoes) we recommend that you phase in 2 Arrow Shoc-Zone™ shoes over the 12 month period as illustrated. Likewise you can use the same guidance to transition from 4 to 3 Arrow Shoc-Zone™ or 2 to 1 Arrow Shoc-Zone™.

MONTHS

Remember that every runner will have a different experience while using minimalist shoes and it is each individual’s responsibility to exercise moderation and care. This guide is no substitute for expert coaching advice.

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4 5 6 7 8 9 10 11 12

INTRODUCTION

ADAPTION

PROGRESSION

PERFORMANCE

5% 10% 15% 20% 30% 40% 50% 60% 70% 80% 90% 100%

TRANSITION

SHOC-ZONE™ TRANSITION

The Transitional Training Guide™ is based on anecdotal evidence from Team inov-8 athletes and our in-house product testing program. It would seem that the ideal ad-hoc approach is to gradually introduce one Shoc-Zone™ less than you are already used to, over a 12 month period.

Consult your doctor before starting any training program!

FAQ’s What is natural running?

Natural running describes a forefoot/ midfoot striking gait, where your centre of gravity is forward. Imagine standing upright and gradually leaning forward until the moment you feel as though you will fall. It is this slightly forward leaning position and faster cadence that allows the forefoot/midfoot-strike to be effective. Keep your head upright and looking forward and push through the air with your chest. Your ankles, hips and head should still be aligned but on a forward leaning axis. If you can see your feet in your peripheral vision, you are doing something wrong!

What is the evidence for natural running?

The evidence is not conclusive but it is very compelling. A good starting point: inov-8.com/research barefootrunning.fas.harvard.edu We can also recommend Chris MacDougall’s book ‘Born to Run’ and website; chrismcdougall.com

What are the benefits of natural running?

A natural running style is thought to reduce the likelihood of injury and enable you to run more efficiently… i.e. faster!

How long will it take to become a natural runner? About 70% of runners heel strike and about 30% already forefoot/midfoot strike. Anecdotal evidence suggests that permanently changing your running style takes at least 12 months. However, it is possible to start natural running immediately by using minimalist shoes for short periods of time.

What are minimalist shoes?

Most importantly minimalist shoes have minimal or even no midsoles (the cushioning section of the sole) and little or no height difference between the heel and forefoot. They will always be neutral with no supportive features such as arch support and be very flexible both laterally (sideways) and longitudinally (lengthways).

This is the classic symptom of doing too much, too soon in minimalist shoes. As your shoes become more minimalist your feet, calves and particularly your Achilles tendon must work harder to control stability, which requires stronger muscles and more flexible tendons. Try reverting back to your previous (more cushioned) shoes for some of your training and adopt a more cautious approach to your transition journey.

What can I do to alleviate sore calves and/or feet?

How do minimalist shoes help me run more naturally?

Most runners use overly cushioned and supportive shoes that change the way their feet ‘feel’ the ground and allow them to land on their heels. Minimalist running shoes encourage you to forefoot or midfoot strike because their lack of cushioning makes landing on your heel painful, just like it would be if you were barefoot running, which is why barefoot runners land on their forefoot.

I’ve started running in minimalist shoes but now my calves and/or feet ache. What have I done wrong?

Heel striking causes excessive impact and problems with ankles, knees, hips and the lower back. Although forefoot striking can reduce the likelihood of these injuries it does increase the chance of foot, calf and hamstring strain in untrained runners.

Why can’t I just start running in minimalist shoes all the time? If you suddenly change from cushioned (heel striking) footwear to minimalist (forefoot striking) footwear you are likely to get injured due to the new stresses on your body. Developing a more natural running style requires a gradual transition to increasingly minimalist shoes. inov-8™ have launched a range of shoes that have varying levels of cushioning so that you can make a safe and injury free transition to minimalist shoes.

As with all training, some soreness is normal. Sufficient rest to allow recovery is essential but a program of stretching and strengthening for your feet and calves will help significantly.

Which minimalist shoe should I start off with?

We recommend the road-x™ 255 or 238 (3 Arrow Shoc-Zone™) as the ideal shoe for most runners, most of the time. It provides slightly less cushioning than an average trainer/racer shoe and is an ideal step towards more minimalist footwear.

I am happy with my running form; why should I change?

You shouldn’t. If you are running well, enjoying yourself and injury free there is no need to change anything.

Should everyone aim for the most minimalist, Zero ShocZone™ shoes?

Definitely not. Everyone is different and very few runners will be able to make the full transition to Zero Shoc-Zone™ shoes for all their running. We suggest a gradual reduction in the cushioning and differential of your shoes until you feel you have reached the point of diminishing returns. The level of soreness in your calves and feet will be the best indicator.

Does becoming a natural runner mean learning how to run again?

Yes and No. Your current running style will be deeply embedded within your muscle memory and your mind. Changing your style while you are thinking about it is easy, which is why short sessions in minimalist shoes allow you to concentrate on your form and are a great way to get

started. The trick is maintaining your new running form subconsciously and when fatigued, which is why such a long transition period seems to be common with many runners. Whatever style of running you adopt you’ll still be running.

I’ve been recommended supportive, pronation controlling shoes by my local running store. What does this mean for my minimalist running?

Remember that over the last 30 years a deeply ingrained process for selling running shoes has developed that is perpetuated by most retailers and shoe brands; gait analysis, identifying a problem and selling the solution. Yet, injury rates amongst runners are unchanged! We believe that the vast proportion of runners can make a gradual transition into more minimalist shoes by slowly strengthening their feet and calves and adopting a natural running style.

I use orthotics in my shoes, will these work with minimalist footwear? In our experience few runners have such a serious biomechanical fault that they require correction by orthotics. By gradually weaning yourself off any kind of support mechanisms within your shoe, your feet will become healthier and stronger. Orthotics can be used in minimalist footwear but we suggest you seek expert advice.

ROAD

By gradually reducing the amount of cushioning and differential across the road range, inov-8™ enables your foot to get closer to its optimum, natural position, enabling you to develop a more efficient, natural running style.

SHOC-ZONE™

DIFFERENTIAL

SHOC-ZONE™

9MM

DIFFERENTIAL

SHOC-ZONE™

6MM

DIFFERENTIAL

SHOC-ZONE™

3MM

DIFFERENTIAL

SHOC-ZONE™

12MM

DIFFERENTIAL

SHOC-ZONE™

DIFFERENTIAL

9MM

6MM

FIT

SOLE

FIT

SOLE

FIT

SOLE

FIT

SOLE

FIT

SOLE

FIT

SOLE

COMPOUND

WEIGHT (UK8)

COMPOUND

WEIGHT (UK8)

COMPOUND

WEIGHT (UK8)

COMPOUND

WEIGHT (UK8)

COMPOUND

WEIGHT (UK8)

COMPOUND

WEIGHT (UK8)

200g / 7oz

SILICONE

100g / 3.5oz

255g / 9oz

233g / 8.2oz

155g / 5.5oz

150g / 5.3oz

TRAIL

A comprehensive range of off road trail running shoes for both men and women that provide a range of Shoc-Zone™ options, a variety of fits and the choice between sticky and endurance rubber.

SHOC-ZONE™

DIFFERENTIAL

SHOC-ZONE™

12MM

DIFFERENTIAL

SHOC-ZONE™

9MM

DIFFERENTIAL

OFF TRAIL

SHOC-ZONE™

6MM

Running freely across the hills and mountains following the contours of the ground rather than trails. inov-8™ off trail shoes offer unbeatable grip and natural underfoot sensitivity, allowing you to sure footedly negotiate challenging terrain at speed.

DIFFERENTIAL

SHOC-ZONE™

6MM

DIFFERENTIAL

SHOC-ZONE™

3MM

DIFFERENTIAL 0MM

FIT

SOLE

FIT

SOLE

FIT

SOLE

FIT

SOLE

FIT

SOLE

FIT

SOLE

COMPOUND

WEIGHT (UK8)

COMPOUND

WEIGHT (UK8)

COMPOUND

WEIGHT (UK8)

COMPOUND

WEIGHT (UK8)

COMPOUND

WEIGHT (UK8)

COMPOUND

WEIGHT (UK8)

319g / 11.3oz

295g / 10.4oz

285g / 10oz

212g / 7.5oz

190g / 6.7oz

200g / 7oz