Lee said,
“minimalist shoes work great when you’re fit, and help you develop better form & economy when your form and economy are already decent.”
I’d just like to add that in my case, I have been fighting a cycle of injuries for the last 5 years (run a few months, off a few months - last year I ran a total of a couple hundred miles). I was only able to run at a maximum of 8 miles per week before the pain became unbearable and I’d try something new. I am far from fit. I wouldn’t characterize my form as economical - it has changed all over the place as a consequence of trying to fix my injuries, lack of consistency due to injury, the different shoes/orthotics I have worn, and a slowing in pace from losing fitness.
The only thing I have been able to run in without aggravating my knees and MTSS is low profile shoes. Since I’m already starting out at zero, it isn’t much of a consequence to take it easy anyways. It doesn’t take a lot of running for me to make huge improvements at this point.
“When they’re not, you’re more likely to injure yourself than to help yourself.”
This is true. It is very easy to injure oneself when going to a minimal shoe. Patience, something I struggle with, is key. I strained my foot 3 weeks into the change by going too hard too fast. I felt great and said the hell with it. Big mistake. It’s not a magic pill, there will be no quick fix for me (I’m now a 2 months into using the minimal shoes, and trying to be more careful.) The results are still quite positive for me, but I have been set back a few weeks by the strain.
The one thing I notice, however, from using standard vs. minimal shoes, is that the feedback is much better in the minimal shoes. To me, cushioned shoes give a false sense of security. I don’t really feel anything when I start running after a break, it’s 3 - 4 weeks down the road that I’m hurting like crazy. I know when I need to stop in the minimal shoes.
In reference to a statement by nycowl about the possibility of my biomechanics being superior, I’m not sure if that’s true or not. Every doctor/PT I consulted told me I overpronate. So, I guess it’s hard to say if I’m biomechanically gifted or not. Also, it’s not fair to throw out general information about my experience without giving information on how I am using the minimal shoes. I run entirely on concrete and average anywhere from 7:30 - 9:00 minute miles, running from 2 - 4 miles at a time. Last week was 4 runs (Mon - 2.25 miles @ 9:00/mile, Tues - 2.25 miles @ 7:50/mile, Thurs - 2.25 miles @ 9:16 min/mile, Sat - 3.5 miles @ 7:35 min/mile), after a break to let the strain heal.
All in all, Lee, you have a lot more experience than me. All I count for is one data point, which isn’t worth much. I just wanted to mention that I’m a bit different than your candidate for a minimal shoe. Also, I don’t want to champion the minimalist approach since I wouldn’t characterize myself as a minimalist. I’m just getting started and can’t say that it will work as I ramp up my mileage more and run faster. My main reason for participating in this thread is to contradict conventional wisdom since the only thing I do know is that conventional hasn’t worked for me…