Changing shoes/running form will not reduce all injuries but might help with a certain type

Read a breakdown of the study via Shut Up ad Run!'s blog post.
Or read the entire article on Runner's World.

To sum up the study in 4 sentences...... The results show that whether you use a forefoot/heel/midfoot strike or if you wear regular of minimalist shoes you still risk injury while running. However, certain types of injury might correlate to running style. “It looks like barefoot running and minimalist shoes increase risk of some foot injuries by while rear foot striking and traditional shoes increase knee injuries.”

Since my main injury issue has been my knees, this study just confirms what I discovered last year. Forefoot/minimalist shoes = less knee pain. Sure I have more calf pain the next day but that sort of pain is more of muscle building (positive) and not ligament/cartilage tearing&wearing (negative).

Speaking of calf pain....I'm almost back to last summer's peak. I ran 5 miles yesterday in the Vibrams and have only a slight calf discomfort today. Much better than last month :)

forefoot strike can be a pain in the calf but it's a knee savior

Last year I discovered that if I ran more miles with a “forefoot strike” my knees hurt less. Sounds so simple….obviously I would choose to run all the time this way, right? Wrong. I purchased Vibram Five Fingers (VFF) and ran in them about once a week when it was warm/dry outside. I tried to push myself to run forefoot style when in my regular running shoes but often lost my drive. My running times tended to slow when I ran forefoot and required more work on my part. Also it took 3 months for me to be able to run more than 3 miles without significant calf pain the next day. Once the winter came I put my VFF away and ran only in my regular sneakers and forgot my forefoot discovery.

Saturday I dusted off my VFF and went for short run (1 mile to the dog park, then walking around the farmer’s market, then 1.5 mile run back). Come Sunday my calves hurt so much I spent all day reading on the couch.

Turns out if you go 5 months without practicing the forefoot strike you are basically back to the drawing board. I need to revamp my forefoot running training even when wearing sneakers. I get so focused on trying to run 5-10 miles at a fast pace that I allow myself to forego my running technique. Since I value my knees and want to be that 80-year old runner you see in the park jogging along, April will be dedicated to forefoot running.

My husband is a true VFF/forefoot runner. He doesn’t use his sneakers at all now when running. Last year he even ran a 10 mile race in the Vibrams.

Vibram Five Fingers

I have known about the Vibram Five Fingers for almost a year now. One of my fellow Peace Corps friends runs barefoot all the time, including long distances like marathons. Plus there have been numerous articles about the benefits of barefoot running. However, it wasn't until I read "Born to Run" that I was convinced. I was inspired by the stories of people ditching the popular way of running and discovering their knee or other running based injuries ended. Even more so, I was motivated by the stories of tribes that have been running 100s of mile for years without any pain.

In the book they also discuss how The Human Body Is Built for Distance. The reason there are so many running related injuries is because of bad running form and overly cushioned shoes.

After doing further research, I decided if I want to reduce my knee pain and run a marathon one day, I need to go back to the basics. I need to stop running with my heels and utilize the balls of my feet. I am hoping Vibram Five Fingers helps to strength my feet and redirects more natural running gait. I've only worn them once, so no review yet. But I will be sure to write about it in a month or so.....

"Many experts believe the shoes we wear not only cast the foot in a protective form, but also weaken our foot and leg muscles, leaving them underdeveloped and more prone to injury. And while there are many occasions where traditional footwear is essential for protection, safety, and security, it is equally important to stimulate and exercise the foot in a more natural state on a regular basis........Motion studies demonstrate that when running barefoot, one naturally lands on the forefoot, directly below your center of gravity. This results in optimum balance, increased stability, less impact, and greater propulsion. According to Dr. Ivo Waerlop of the Vibram Biomechanics Advisory Board, “Running in FiveFingers improves agility, strength, and equilibrium, plus it delivers sensory feedback that allows runners to make immediate corrections in their form. This greatly improves running efficiency.”" Vibram Five Finger Website

"But for all the technological advances promoted by the industry — the roll bars, the computer chips and the memory foam — experts say the injury rate among runners is virtually unchanged since the 1970s, when the modern running shoe was introduced. Some ailments, like those involving the knee and Achilles’ tendon, have increased." Wiggling Their Toes at the Shoe Giants
By AMY CORTESE (NY Times)

July 2012 update - My knee pain is much better. I only use the shoes 1-2x a week and use my sneakers the other times. But I believe switching to running forefoot is the reason I was able to train and run my marathon in 2011 :)