Modern Athlete Magazine Issue 94, May 2017 | Page 37

BODY SCIENCE
Maximalist Effect
Here’s the essential info you need to know about maximalist shoes.
– BY ERNEST HOBBES, BIOMECHANIST
R
unning shoes have been a topic of debate since the first shots of the technical running
shoe revolution were fired in the 1960’s. Between then and 2000, the biggest concept to
be introduced to running shoes was the introduction of a midsole composed of EVA, a soft
and flexible foam rubber, as well as the concept of a “stability shoe.” However, this did not reflect
in a lower incidence of running injuries, and debate grew regarding the effect of cushioning and
motion control. Research suggests there is no proof of reduced impact forces experienced with
greater cushioning, but instead indicates greater knee flexion to absorb impact forces. Similarly,
there is no conclusive evidence to suggest that stability features reduce pronation.
Then In 2004 a super-flexing shoe was marketed as a so-called “training tool,” supposed to
strengthen the feet and lower legs. Over the next few years various brands released shoes with
a thinner midsole and various levels of heel-to-toe drop, backed up by the 2009 bestselling book
Born to Run, and 2010 research published by Professor Daniel Lieberman, which found lower
vertical loading rates in forefoot striking runners, further elevating the idea of barefoot/minimalist
running. The interest in barefoot running resulted in a virtual explosion of minimalist shoe sales,
growing the market by over 300% by 2012, with a dozen mainstream brands sharing a piece of
the $1 billion minimalist market worldwide.
However, in 2010 the first maximalist running shoes were released, going against the popular
grain by increasing the thickness of the midsole. These shoes first became popular within the
trail running community, but have quickly crossed over to road running as well, and reached our
shores in February of this year. So what do you need to know about maximalist running shoes?
The key difference is the thickness of the midsole, which could be in excess of 40mm compared
to 25-30mm in more traditional running shoes. While the midsole is exceptionally thick, the
heel-to-toe drop often remains less than 6mm, which tends to reflect the same drop found in
minimalist running shoes – but with more cushioning underfoot – and is less than that found in
traditional running shoes (10mm to 12mm drop). While small differences in drop are a matter of
personal preference, any substantial change in drop height from your current shoes is likely to
alter the way muscles and joints are loaded, and may lead to irritation of the calf muscle, Achilles
tendon or plantar fascia. Thus caution needs to be taken, as is the case when changing between
any two given shoes models.
1 Garlic: This potent relative of the onion contains the active ingredient allicin,
which fights infection and bacteria. As an anti-inflammatory, anti-bacterial
antioxidant, garlic is a powerful opponent of just about everything.
The midsole of maximalist running shoes are exceptionally soft and
feel plush underfoot, providing a great deal of cushioning, but may
discourage runners who enjoy a firmer feeling. The heel often curves
upwards more compared to tradition running shoes, and is proposed
to guide the roll of the foot from heel-strike to toe-off. With this
temptation to heel-strike, it may lead to increased knee flexion, as was
found in studies investigating the effect of cushioned running shoes.
Regardless of the amount of cushioning or heel-to-toe drop, any
running shoe is only as useful as individual running mechanics allow.
Therefore it is important to practice caution when trying out or
converting to maximalist running shoes: No shoe will magically rid a
runner of injuries, and a stubborn approach could lead to more aches
than before.
About the Author
Ernest is a biomechanical, video, and running gait analyst at the
High Performance Centre (HPC) of the University of Pretoria.
common sources, but many other foods also contain zinc, including oysters, beans,
whole grains and fortified cereals.
7 Water: Hydration flushes out toxins and thins out mucus.
2 Red Bell Peppers: It has been proven that dosing up on vitamin C can reduce
flu symptoms, also strengthening the skin and increasing antibody production. Red
bell peppers contain twice the amount of vitamin C found in most vegetables and
fruits (including the famous orange).
3 Plain Yoghurt: Probiotics are the star of the show in yoghurt’s claim to immune-
boosting fame. Natural, plain low-fat yoghurt contains ‘good bacteria’ essential for
maintaining a healthy digestive system, while some even help fight harmful bacteria
like salmonella and viral infections.
8 Beta Carotene: The skin serves as a first-line of defence against bacteria. To
stay strong, your skin needs vitamin A, and one of the best ways to get it into your
diet is from foods containing beta-carotene, which your body turns into vitamin
A. Think orange when looking for foods rich in beta-carotene: carrots, squash,
pumpkin and cantaloupe.
4 Ginger: This is a powerful antioxidant, and can help to stimulate your circulation,
aiding detoxification and cleansing the colon. Strong antimicrobial and anti-
inflammatory properties make ginger root another good bet for boosting immunity.
5 Chicken Soup: The amino acid cysteine, released from chicken during cooking,
chemically resembles the bronchitis drug acetylcysteine, which may explain the
results. Like any hot liquid, soup also helps you to stay hydrated and raises the
temperature of the airways, both of which are important for loosening mucus.
6 Zinc: Because the body cannot create it or store it, zinc must be obtained
through diet and must be consumed on a regular basis. Red meat and poultry are
About the Author
Christene is a registered dietician based in the Johannesburg area.
37