Minimalist Running

As we approach 2012 the minimalist running craze, as many have termed it, shows no signs of slowing down. Indeed, with design and production cycles for modern footwear often running into years, the wave of new running shoes that have appeared on the market this year are proof that the major manufacturers are finally responding in earnest into the demand that has been growing for 4-5 years now. I don't have time or space to document the reasons behind the popularity but it's clear that the excellent 'Born to Run' by Christopher McDougall published in 2009 was a spring board for this movement entering the conciousness of the mainstream running community.

The visible signs of this revolution are the new array of footwear that make an appearance in any 10k race, local training run or trail path across America and beyond. The running mecca for Austinites, the town lake trail, is brimming with participants in low rise, slim line shoes and even the occasional barefoot runner, as I saw this morning.

So should we all ditch our cushioned shoes and get running as nature intended? I suppose I consider myself on the more conservative side of the minimalist movement. For example is it worthwhile for a recreational runner to experiment with less cushioned, lightweight shoes....I would say yes, but only through a gradual and careful transition. I have seen far too many frankly out of shape people sporting Vibram five fingers probably expecting a transcendental transformation into a Kenyan cross country runner. The reality is, there is no 'magic bullet', and they could making greater advances in their running economy and form by losing 15 pounds, getting more flexible and increasing the strength of forgotten muscle groups. However I will say that my own experience tells me that the hugely cushioned shoes like the Nike Air and Asic Kayano lines that have been so popular over the last 20 years have serious drawbacks too-notably promoting a heel strike movement and making the user more susceptible to ankle sprains due to their large heel elevation.

Following a nasty high ankle sprain in April and the pain, money and time involved in a length recovery I decided that an improved focus on balance, flexibility along with a move to more slim line shoes would reduce the chances of a recurrence. I ditched my pricey Kayanos for a more lightweight Gel DS Trainer 16, with a view to moving to an even more minimal training shoe by September (Perhaps the Saucony Kinvara or New Balance Minimus). So far, so good, the new Asics are definitely an improvement and as I become a leaner, more efficient runner in my progression towards the Chicago Marathon I can see myself incorporating the lighter racing shoes in speed sessions or shorter runs.

The well received Saucony Kinvara, my next shoe?

Todays run was 7 miles. It was a particularly muggy morning so certainly no easy trot (I have been drinking water constantly for the rest of the day!) v but it sets me up for a week of more consistent workouts following last weeks cross training.

Modern training approaches to preparing for the marathon involve much more than just running. Strength training, flexibility work like yoga and aerobic cross training all feature heavily in the modern runners schedule. Over the last couple of days I have tried to condition my body in other ways other than pounding the pavement.

On tuesday night I went to a trampoline park in North Austin to bounce around for about half an hour. In all honesty it didn't feel like training, it just felt like fun but the soreness I felt the next day in my lower body indicated it did have clear strengthening effects too. I first saw these trampoline workouts in a UFC All Access show featuring a 'day in the life' of Randy Couture, the MMA legend. They have the benefit of mimicking movements commonly used in sports like running and jumping but without the constant harsh impacts. Hopefully I can sneak some photos in next time, it's quite a unique experience.

My next alternative conditioning session also featured no impact and was also fun (notice a trend). Swimming outdoors in the Texan heat is always a pleasure, especially in the spring fed waters of Deep Eddy near downtown Austin. This pool is simply fantastic, cool year round and no hint of chlorine-certainly the best public pool I have ever encountered in a large city.

So with my body reinvigorated from cross training, I will look to tackle a long run on Thursday evening, running around sunset to dodge higher temperatures.

Heating up....

Exercising consistently outdoors in Austin in the summer months means early starts. I'm talking 'get on the trail' by 7am starts. In years gone by I would have written off such a routine as obsessive and unsustainable. However I have come to realize that it is an absolute necessity if you expect to make any real progress in a Texan climate where, by July, the overnight low is 75-78F and temperatures soar into the 100s by the afternoon. You snooze, you lose ...copious amounts of sweat in a belated workout.
Its a massive misnomer that exerting oneself in the heat represents a better workout, your heart is pounding and you lost 2lbs in weight by the end of the session so it must be effective right? Wrong! There is a reason all major running world records beyond 800m have been attained in cool climates and marathon performers are especially at risk from temperatures above 70F. The body simply can't perform at its highest level for an extended period of time when it is losing fluids so quickly in an effort to try and regulate its core temperature. Running in excessive heat will ultimately achieve two things-a slower running speed and massive stress on your body-not great ingredients for consistent training.

My run this morning was the 5 mile loop at the trail around Lady Bird Lake near downtown Austin. The time upon completion was 35:24, including two brief water stops. Not especially happy about that but it was fair given I began my hamstring training last night and thus my lower body was a little sore from the new movements-I'll probably write about that in far too much detail in a future post :)

I am trying my best to stretch diligently after the workout, although it's easy to bypass this when time is short and the morning rush hour traffic is building up. However I did get some key stretches in today.

Hi! My name is Patrick Harrison and I am writing this blog to document my preparations for the Chicago Marathon on Sunday, October 9th 2011. As one of the five World Marathon Majors, Chicago is a pretty impressive event and held in a fantastic city to boot-so I figured it would provide a nice goal for my summer running here in Austin, Texas. Throughout the early starts, the ice baths, the stretching and the sweating I will continue to be motivated to be a part of this spectacle come October:

So if you are passionate about running, thinking about running a marathon or even running the course in Chicago this year, please feel free to follow my journey to the banks of Lake Michigan this fall.