In
today's episode we dive into the knowledge base surrounding 0 drop
shoes and what demands they place on the body. We also discuss
transitioning to a 0mm drop platform and considerations of how to do it
safely. We then discuss in depth the Altra Paradigm 6, all while trying
to bring David along, who was deep into character throughout the review
(see YouTube to visualize costumes).
PODCAST
Apple
Anchor
VIDEO
In this clip, our team talks about the pros and cons of running in various drop footwear.
Altra Paradigm Video Review
DPT CORNER
On Transitioning to Zero Drop Shoes, By Nathan Brown
We have previously discussed benefits of shoe rotations as a way to introduce mechanical variability to you as a runner. One simple aspect of shoes to vary is the drop of a shoe, as you can typically find shoes anywhere from 0mm drop to 12mm drop. Despite variability being a good thing, you also need to consider how to transition to those changes in the shoe construction. If you're used to using a high drop shoe or a highly rockered shoe, which tend to decrease demand on the calf/achilles, you may want to consider how to integrate a 0mm drop shoe into your running routine, which tend to increase demand on the calf/achilles.
There are many things to consider for transitioning to a zero drop shoe, but here are two. First is the frequency that you use the shoe. There are no hard and fast rules, but I would recommend a strategic introduction of shoes with zero drop. Step one would be to wear the shoe for walking and during the work day (if appropriate) for 1-2 weeks. The next step would be to use the shoe for one short run during your running routine. If both of those go well, then you can increase the use of the shoe by 10-20% per week, with every other run being in a shoe with a drop you are most used to. Placing time between each run in the 0mm drop shoe allows time for physiological adaptation to the Achilles tendon (which takes 36-52 hours to restructure its collagen).
The second consideration is preparing your body from a strengthening and loading perspective. By directly training the Achilles, we can increase its stiffness and strengthen the calf as well. If you aren't already, I'd consider integrating calf raises into your regular strengthening routine, including both slow single leg calf raises and bounding exercises.
ADDITIONAL MATERIALS
Further discussion on running high vs. low drop footwear
PODCAST
Apple
Anchor
VIDEO
In this clip, our team talks about the pros and cons of running in various drop footwear.
Altra Paradigm Video Review
DPT CORNER
On Transitioning to Zero Drop Shoes, By Nathan Brown
We have previously discussed benefits of shoe rotations as a way to introduce mechanical variability to you as a runner. One simple aspect of shoes to vary is the drop of a shoe, as you can typically find shoes anywhere from 0mm drop to 12mm drop. Despite variability being a good thing, you also need to consider how to transition to those changes in the shoe construction. If you're used to using a high drop shoe or a highly rockered shoe, which tend to decrease demand on the calf/achilles, you may want to consider how to integrate a 0mm drop shoe into your running routine, which tend to increase demand on the calf/achilles.
There are many things to consider for transitioning to a zero drop shoe, but here are two. First is the frequency that you use the shoe. There are no hard and fast rules, but I would recommend a strategic introduction of shoes with zero drop. Step one would be to wear the shoe for walking and during the work day (if appropriate) for 1-2 weeks. The next step would be to use the shoe for one short run during your running routine. If both of those go well, then you can increase the use of the shoe by 10-20% per week, with every other run being in a shoe with a drop you are most used to. Placing time between each run in the 0mm drop shoe allows time for physiological adaptation to the Achilles tendon (which takes 36-52 hours to restructure its collagen).
The second consideration is preparing your body from a strengthening and loading perspective. By directly training the Achilles, we can increase its stiffness and strengthen the calf as well. If you aren't already, I'd consider integrating calf raises into your regular strengthening routine, including both slow single leg calf raises and bounding exercises.
ADDITIONAL MATERIALS
Further discussion on running high vs. low drop footwear
Review of the Topo ST-4, a purely minimal, zero drop shoe in 2021
Review of the Altra Paradigm 6
Recently at Doctors of Running
adidas Adios Pro 2 Podcast Review - The team got together to talk all things Adios Pro 2. We also consider a viewer question about big toe pain, and go over David's 21 mile Bondi X run.
adidas Prime X Review - The monstrous 50mm stacked shoe gets the DOR testing
adidas Supernova+ Review - A beginner, old school trainer from Adidas with Boost and Bounce foams
Newton Catalyst Review - Snappy forefoot lugs and plate provide a fun track workout trainer
Review of the Altra Paradigm 6
Recently at Doctors of Running
adidas Adios Pro 2 Podcast Review - The team got together to talk all things Adios Pro 2. We also consider a viewer question about big toe pain, and go over David's 21 mile Bondi X run.
adidas Prime X Review - The monstrous 50mm stacked shoe gets the DOR testing
adidas Supernova+ Review - A beginner, old school trainer from Adidas with Boost and Bounce foams
Newton Catalyst Review - Snappy forefoot lugs and plate provide a fun track workout trainer
Check out Gear We Love
New Balance Rebel v2: One of the most fun trainers of 2021 so far
Ultraspire Fitted Race Belt: The ultimate belt for carrying your phone, gels, and more without bounce
BOA Shorts: Reviewer Matt Klein's favorite split shorts
Feetures Socks: Massively grippy socks that will make you feel more one with the shoe
Rabbit Running Long Sleeve: Get warmed up and cozy for your Fall runs in this super soft LS
Trigger Point Foam Roller: Help get those knots out post-run and feel better for tomorrow
Theragun Massager: This small version is great on the go for working tired legs
Ciele Hat: Our team's favorite running hat of choice!
FOLLOW DOCTORS OF RUNNING ON SOCIAL MEDIA
New Balance Rebel v2: One of the most fun trainers of 2021 so far
Ultraspire Fitted Race Belt: The ultimate belt for carrying your phone, gels, and more without bounce
BOA Shorts: Reviewer Matt Klein's favorite split shorts
Feetures Socks: Massively grippy socks that will make you feel more one with the shoe
Rabbit Running Long Sleeve: Get warmed up and cozy for your Fall runs in this super soft LS
Trigger Point Foam Roller: Help get those knots out post-run and feel better for tomorrow
Theragun Massager: This small version is great on the go for working tired legs
Ciele Hat: Our team's favorite running hat of choice!
FOLLOW DOCTORS OF RUNNING ON SOCIAL MEDIA
Instagram: @doctorsofrunning
Strava: Doctors of Running
Podcast: Virtual Roundtable
Pinterest: Doctors of Running
NEXT: Altra Paradigm 6 Review
Strava: Doctors of Running
Podcast: Virtual Roundtable
Pinterest: Doctors of Running
NEXT: Altra Paradigm 6 Review