After running in Brooks Ghost 4 shoes for a year, I felt it was time to change to a more minimal running shoe. More and more runners are catching on to the fact that shoes which boast more “protection” and “cushioning” really don’t protect you from running injuries, despite the marketing claims. And in spite of all the advances in shoe technology, runner’s injuries are higher than ever. The minimalist shoe proponents say that these “protective” shoes actually weaken the foot by protecting it too much and not allowing it to move properly and develop needed strength.
Nike’s line of Free shoes takes the minimalist shoe idea to an ever further idea: not only do they remove most of the “protective” elements of most modern running shoes, they have a unique sole that allows that the foot to bend and flex in a way that’s more akin to being barefoot.
Changing to minimalist shoes requires some adaptations and the Frees are no exception. For starters, if you’re a heal striker, you’d be best served by trying to work on a more mid to forefoot strike, which is how we strike when running barefoot. Minimalist shoes offer little in the the way of heel cushioning. Secondly, you don’t want to go out and run full time in them right away. It takes times for muscles and tendons, which had previously been cushioned away, to adjust and adapt to being called on. I suggest using them at first for your shorter runs, while doing your long runs in your previous shoes. And gradually increase the length of those shorter runs over a period of weeks or even months.
I’ve had my Nike Frees now for over 2 months and I finally now feel adapted enough to run in them for all my runs now. And I love them; they are a true joy to run in! Compared to my previous shoes, the really do feel free. Whenever I had to put my Brooks Ghosts back on for longer runs, I felt like I was putting on clunky basketball hight tops. In comparison, the Nike Frees seem weightless. When running, the Nike’s are silent; so much so walkers and fellow runners on the beach running path rarely seem to hear me as they are surprised when I pass them by. The Ghosts have a much more audible tone.
When switching to a new shoe, I highly recommend getting fitted a running shoe store. I usually wear a size 12 or 12.5, but I needed a 13 for the Frees. Once I know my size, I’ll often just get new replacements online. I’ll typically grab some Eastbay coupon codes and get them there once I’ve got my size down.
So all in all, I’d recommend the Nike Frees to anyone looking to make the switch to a more minimalist running shoe. I have no plans to go back to bigger cushioned shoes ever again. One last recommendation I’d like to make. Since wearing most modern shoes weakens the foot, I prefer to not wear shoes except when i must. I’m fortunate enough to work from home and go barefoot all day. If you don’t have that option, minimalist shoes like these, or even ones from other brands with zero heal to toe drop, make for great everyday shoes as well.
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