I put some new shoes on…

Since the fall I’ve been struggling with patellar tendinitis also known as jumper’s knee. I got it under control during the down time of winter but it has since flared up again. I made sure to make the appropriate adjustments to my bike (raising the seat, pedaling in circles) but I didn’t make any changes in my running routine. I started to research natural/minimalist/barefoot running. It’s not a new concept but it has increased in popularity in recent years, the shoes have even gained their own category in Runner’s World. Through my research I’ve learned that benefits can include:

1. Strengthen the muscles in your feet
2. Be injury free thanks to proper foot and body mechanics
3. Increased sensory perception
4. Learn to land on the forefoot

The image below demonstrates how wearing shoes can change the way we are supposed to run. This poor form is mainly due to the large heels found on many of today’s shoes, creating a hard heal strike which jolts the rest of the body. When running barefoot you are forced to land softly, and run with a more forward motion which is much more natural to how we as humans were designed.

Image courtesy of Terra Plana

As with anything there are two sides to every idea. Some cons of minimalist running include:

1. Little foot protection
2. May increase achilles tendinitis and calf strain
3. May increase plantar pain
4. Blisters (typical if you switch to any new shoe)

Confident in my research and what I learned, I headed off to Chester County Running Store. Once there and explaining to the sales associate Loraine what I was looking for she had me take off my current running shoes and stand on one foot and walk down the store while she watched. She brought out a few recommendations of minimalist shoes. We talked about how I need to transition slowly and do some calf exercises to strengthen and stretch my achilles. The shoe I decided on is the Altra Intuition. These shoes were awarded Runner’s World best debut in March 2012 and Editor’s pick for most innovated in Competitor Magazine 2011. I really liked these shoes as they look less like water shoes and more like traditional sneakers. They also have some added protection when compared with other minimal shoes. Plus they just felt the best on my feet!

They aren’t the best looking shoes but none of the minimalist shoes really are. As many friends and websites have suggested I will be easing into these shoes by building my achilles/calf strength and increasing my mileage in them. I already spend a lot of time barefoot and I’m hoping that will help make the transition easy.

If you are considering moving to a minimalist shoe I suggest doing your research, visit websites and of course your local running speciality store.

Here are some helpful websites:

• http://barefootrunning.fas.harvard.edu/
• http://runningtimes.com/Article.aspx?ArticleID=19196%20
• http://www.runnersworld.com/article/1,7120,s6-240-400–13691-0,00.html
• http://www.runnersworld.com/article/1,7120,s6-238-267–13401-0,00.html

Also for further reading – check out the book Born to Run by Christopher McDougall, it explores the life and running habits of the Tarahumar Indians of Mexico’s Copper Canyon who are some of the world’s greatest distance runners. I haven’t read it yet but it is certainly on my list!

Buy Fresh, Buy Local!

Buy fresh, buy local – I see and hear this slogan a lot in reference to produce but I feel it is important to buy other goods locally as well. This includes supporting your local bike shop (LBS). Bikes, like fruits and veggies are also available in big box stores or at a neighborhood shop. So why should you buy your bike from a LBS? Strangely enough, for many of the same reasons you should buy your produce from a local farm stand or farmers’ market.

Five Reasons To Buy From a Local Bike Shop

1. Local – many LBS are family owned and operated. The money you spend on your bike will be put right back into your local economy, not sent to corporate of a big box store.
2. Knowledge – a LBS will have employees who have a better knowledge of the proper bike for where you will be riding. Often in big box stores you are left to browse the bikes alone and you pick which one looks the ‘coolest’ not realizing the bike may not be suitable for where you are looking to ride. Also, employees at local shops ride the bikes and parts they sell and are the most knowledgeable people you’ll meet when looking for bikes, parts and accessories. As a LBS employee I want to help you find a bike for you that meets both your budget and needs.
3. Quality – Bikes, like most consumer goods, the higher the price the higher the quality. The big box stores are able to buy their bikes in bulk and save money. But this is not the only factor in their lower prices. Big box bikes are usually heavier and are equipped with cheaper components. The LBS bikes will have higher quality components and they are assembled by professional mechanics and not someone who just learned to wrench last week. The cheaper components on a big box bike are also more likely to break. The repairs and replacement parts to fix your big box bike at a LBS may cost more than the bike itself, this is because they are replacing the parts with quality parts. The cost of buying a lower quality bike multiplies over time with ongoing maintenance and repair. For the big box bike, you will find yourself replacing components due to wear or wanting to upgrade to a higher quality for better performance.
4. Service and Repair – Most LBS provide service and repair. Many shops like Bikesport in Trappe provide Lifetime Free Service on bikes purchased from their shop. This Lifetime service is a basic tuneup which for most people is enough to keep their bike performing from year to year. Just like your car an annual tune-up is a must for your safety!
5. Test Rides – When was the last time you took your bike for a ride down the milk aisle? Right, never!! Most LBS are located in an area where you can test ride as many bikes as you want until you find the right one for you. Never buy a bike without riding it first. If you are purchasing a higher end bike the LBS may even allow you to demo the bike for a Saturday afternoon ride on your local route or trails through the woods. Invest in comfort, safety and performance since they will be with you for years.  Cycling is about enjoying the ride and that is what your LBS wants for you.

So who are your local bike shops? Here’s a list of the ones I know of – if I missed any please let me know!

• Bikesport (where I work!) – Trappe, PA
• Tri-County Bicycles – Pottstown, PA
• Bike Line – Pottstown, PA
• Phoenix Bikes – Phoenixville, PA
• Tailwind – Schwenksville, PA

The nice riding weather is right around the corner (I thought it was already here but Mother Nature had other plans!). If you’re thinking about buying a bike now is the time to visit your LBS and get all your questions answered while finding the perfect bike for you.