Transitioning Running Shoes

I have this conversation frequently enough that I decided to make it a blog post.

For a list of recommended shoes in general, please check this blog.  For information on changing your shoes while pregnant, check this one.

If you’re in a traditional running shoe, you’re running with your weight pushed forward onto your toes and on an inflexible surface. This isn’t ideal for a variety of reasons, but this blog is simply about HOW to transition from a traditional shoe to one that supports your foot’s natural ability to move.

Obviously this could be tweaked, and I change these recommendations with each patient ever-so-slightly based on how they’re doing under care. For example: do you have pain with running and that’s why you’re changing, or are you just changing your shoes because you heard this would be better? How you respond to that question would vary the plan a bit.

My general recommendation is to give each transition at least 3-6 months. I know, 6 months is a long time, but also, buying a new pair of shoes every 3 months is a lot.

While you’re changing your running footwear, don’t forget about your day-to-day shoes. Spending time barefoot, using Correct Toes, and continuing to mobilize your feet and do barefoot exercises on your own and on a ToePro can help this process be a lot more smooth.

I’m going to use Brooks as an example, but this same plan applies to any rigid running shoe.

Okay, here goes:

I recommend this journey:

Brooks —> Nike Free* —> Altras** —> Xero Shoes Speed Force or HFS / Vivobarefoot / Vibram Five Fingers

*this is sometimes too big of a jump; the Frees have minimal support, but they still have a 4mm drop. If it’s too intense, throw in a pair of Nike Pegasus or something similar

**some people stop here; Altras have a wide toe box and zero drop, but they still have a good amount of cushion

Start with 4:1 of traditional:new.  So if you’re running 5 miles, do 4 miles in your old shoe, and 1 mile in your new shoe. Do that until it feels comfortable to you; once it’s comfortable, then you can increase the time in your new shoe to 3:1, then 2:1, then 1:1.

Once that’s comfortable, then begin to reverse the ratio so that you’re running more in your new shoe and less in your old shoe. So 1:2, then 1:3, then 1:4. 

Run in your new shoe for at least two weeks before introducing the next shoe, and follow the same pattern.

I’ll be honest: I have no science for this. I’ve just helped lots of people ditch their high-heeled running shoes, and this approach seems to have worked well for most of them. I’ve also had lots of patients speed their way through this process (despite incessant warnings) and get hurt. Remember the mantra: slow is fast. The slower you take this transition, the faster you end up comfortable running on your FEET instead of in your shoes.