WOD – 130211

WOD – 130211

General Warm-up:

1000m Row/800m Run

Group Mobility


7 X 1 Back Squat, up to 1RM
5 no squat Wall Ball after each set


4 Rounds for time of:
30 Wall Ball (20/14)
25yd Suicide


Running Shoe vs. Minimalist Shoe?

Running shoe, minimalist shoe, or just taking it all off and going bare? Take a walk with us as we share how the type of footwear worn impacts running style and how to step into a minimalist transition training program.

The debate continues and is perhaps becoming more spirited in light of the growing popularity of minimalist shoes. According to SportsOneSource, sales of minimalist or barefoot shoes (e.g., Nike Free®, Vibram Five Fingers®) represent at least 12% of all running shoes sold in a 2.5 billion dollar industry and continues to grow at a faster rate than regular running shoes (1). It comes as no surprise to learn that these shoes, originally introduced by Nike in 2004 (Nike Free) and Vibram in 2005 (Five Fingers) are now offered by over two dozen different shoe manufacturers.

But what is a minimalist shoe? Traditional running shoes generally position the heel 22 – 24 mm (0.87 – 0.94”) off the ground and position the forefoot approximately 10 – 15 mm (0.4 – 0.6”) off the ground. This creates a heel-to-forefoot differential of approximately 12 – 16 mm, whereas minimalist shoes have moved towards a ‘zero drop’ level with no differential. This is achieved by the removal of most, if not all of the shoe midsole (i.e., cushioning between the outsole and the insole). This creates a shoe that is lighter (generally less than 9 ounces or 255 grams) and offers less cushioning and lateral stability (control) – mandating the individual actively engage their own physiological systems to achieve both. However, the implications of ‘zero drop’ technology to the human body is significant, ranging from alterations in posture and movement (i.e., running mechanics), to injury and prevention strategies.

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