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More efficient running style

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SPR Aug 2015 5:32pm, 8 Aug 2015 20,685 posts	Quote Pin SPR Proper no cushioning would be Vibram Five Finger (at least the ones I have) and most Vivobarefoot (I have the neo they have no cushioning). The minimus probably has the right level of cushioning, but could do with being firmer imo.
SPR Aug 2015 5:55pm, 8 Aug 2015 20,686 posts	Quote Pin SPR ER - I haven't worn the RC130s for awhile as I save them for road racing and track training, and I haven't done either for awhile. I remember you recommending the Wave Universe before need to look at them. Did you ever have the Minimus?
Canute Aug 2015 6:03pm, 8 Aug 2015 1,648 posts	Quote Pin Canute SPR Rodger Kram’s team in Colorado showed that efficiency (energy consumed per Km) with Nike Free 3.0 (211 gm per shoe) was very similar to barefoot. ncbi.nlm.nih.gov Running on BF on a treadmill with 10mm of EVA padding was more almost 2% more efficient than running barefoot without the padding. ncbi.nlm.nih.gov Thus, it does appear that padding confers some increase in efficiency. But of course shoe weight also impairs efficiency (approx. 1% increase in energy cost per 100gm) so shoes weighing 200gm cancel out the efficiency gain of the padding. I suspect that in a long race, the decrease in muscle trauma with 10mm of padding is the most important issue. I have a pair of Nile 3.0 (and dislike like the sewn in tongue that makes them very difficult to remove) but would be happy to wear them in a marathon ER, I agree that knee, hip or back problems tend to be more troublesome than lower leg problems. The different types of injury in BF and shod probably reflect of a tendency to land further forward on the foot when BF. In light of the benefits of at least some padding (eg 10 mm EVA). If I had knee, hip or back problems I would focus on landing a bit further forward –though in fact I am already a mid-foot striker
100forRNIB Aug 2015 7:00pm, 8 Aug 2015 6,237 posts	Quote Pin 100forRNIB I find that I get on best with NB 890s, have four pairs. For a cheap high mileage shoe I like the Karrimor Duma 2 which are really a poor mans Nike Free's.
100forRNIB Aug 2015 7:01pm, 8 Aug 2015 6,238 posts	Quote Pin 100forRNIB ..and having racked up over 14,500 since I started contributing to this thread, I'm a HEEL striker and proud!!!
Canute Aug 2015 7:11pm, 8 Aug 2015 1,649 posts	Quote Pin Canute 1004RNIB Despite the fashion for forefoot a few years ago, there are very few reasons for a distance runner to consider changing from heel strike to forefoot – persistent knee or hip problems is probably the only good reason, and the converse is probably true for persistent lower leg problems.
100forRNIB Aug 2015 7:13pm, 8 Aug 2015 6,240 posts	Quote Pin 100forRNIB Canute, the only issues I suffer from are left ITB when it is hilly and the distance is significantly over 26.2 miles and cramp in left hamstring when I've got my electolyte intake wrong.
100forRNIB Aug 2015 7:13pm, 8 Aug 2015 6,241 posts	Quote Pin 100forRNIB ...I think my left leg is longer than my right (if that makes sense) ?
SPR Aug 2015 7:26pm, 8 Aug 2015 20,687 posts	Quote Pin SPR There's every reason not to overstride...
SPR Aug 2015 7:27pm, 8 Aug 2015 20,688 posts	Quote Pin SPR What's interesting is the NB890 is an 8mm drop. I bet they were a lot more in the past.