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Tread Lightly
Praise for the work of Peter Larson "Larson presents a wealth of balanced info on the raging debate over proper running form and minimalist running shoes." —Erin Beresini, Outside Online “Peter Larson is both a scientist and a realist when it comes to running shoes, and that's a good combination.” —Amby Burfoot, Peak Performance Blog, Runner's WorldHumans evolved over the millennia to become one of the most exceptional distance-running species on Earth. So why are injuries so common? Are our shoes to blame, or is it a question of running form, training, or poor diet? In this groundbreaking book, Peter Larson and Bill Katovsky explore the reasons why runners experience injuries and offer potential solutions to the current epidemic of running-related injuries. Their findings, gleaned from research studies and conversations with leading footwear scientists, biomechanical experts, coaches, podiatrists, physical therapists, and competitive runners, are informative and enlightening. Topics modern runners differ from their ancestorsWhy repetitive stress causes most injuries, and how runners can safely reduce their occurrenceThe pros and cons of barefoot runningWhy it’s time to move beyond the pronation-control paradigm with running shoesHow certain running-form flaws might increase injury riskHow footwear has evolved over the past 10,000 yearsThe recreational runnerWhy running shoes are not inherently evilTread Lightly is a highly readable, multifaceted investigation of running—past and present, with a hopeful look to the future.
288 pages, Kindle Edition
First published January 1, 2012
39 people are currently reading
249 people want to read
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Peter Larson
17 books5 followersLibrarian Note: There is more than one author in the Goodreads database with this name.
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Displaying 1 - 30 of 36 reviews
March 2, 2016
After the "Born to Run" audiobook I was itching for something more firmly rooted in reality. This was just that.
Most of the book is a pretty thorough literature survey on subjects like footwear, foot plant when running, arm swing when running, stride rate, and stride length, and all of their effects on injury and efficiency. The tl;dr is that you can run safely pretty much any way that's comfortable to you, as long as you ramp up slowly and build strength along the way.
(The authors do come down slightly in favor of minimal shoes and forefoot striking, but not strongly enough to recommend anyone change to either if what they are doing is working for them.)
Small dings: the nutrition section at the end seemed much more anecdotal and much less backed by specific scientific references than the rest of the book; the narration is 'eh' and the dude always pronounces 'causal' as 'casual'; you may find twelve hours a long way to travel for 'do what feels good.'
Most of the book is a pretty thorough literature survey on subjects like footwear, foot plant when running, arm swing when running, stride rate, and stride length, and all of their effects on injury and efficiency. The tl;dr is that you can run safely pretty much any way that's comfortable to you, as long as you ramp up slowly and build strength along the way.
(The authors do come down slightly in favor of minimal shoes and forefoot striking, but not strongly enough to recommend anyone change to either if what they are doing is working for them.)
Small dings: the nutrition section at the end seemed much more anecdotal and much less backed by specific scientific references than the rest of the book; the narration is 'eh' and the dude always pronounces 'causal' as 'casual'; you may find twelve hours a long way to travel for 'do what feels good.'
February 18, 2022
3.5 🌟
This book is a really good run down (sorry) of the history of running and development footwear. It's fascinating and the science is convincing. The authors are knowledgeable without being condescending.
It really focuses on barefoot running as being the answer to all ills. I wonder if this is still true? I was sceptical too, of the view to dismiss speciality runners in favour of "learning to run properly". Sure, I'll take a year or more out to reduce my heel drop and improve my foot strength and gait, with no guarantee I won't get injured? No problem.
To be honest, I'd love to wear a neutral or a racing flat... but I'm scared!
This book is a really good run down (sorry) of the history of running and development footwear. It's fascinating and the science is convincing. The authors are knowledgeable without being condescending.
It really focuses on barefoot running as being the answer to all ills. I wonder if this is still true? I was sceptical too, of the view to dismiss speciality runners in favour of "learning to run properly". Sure, I'll take a year or more out to reduce my heel drop and improve my foot strength and gait, with no guarantee I won't get injured? No problem.
To be honest, I'd love to wear a neutral or a racing flat... but I'm scared!
November 14, 2024
I really appreciate how well researched and well thought out this book is. The authors cover human evolution/anthropology as it relates to running; how running has been accepted differently throughout history as a sport, hobby, and pastime; human anatomy as it relates to running; the running shoe and barefoot running as they have evolved throughout history and how the use of each has shifted. They walk us through research that they have conducted and introduced us to, experts that they have talked to, as well as including their own life story as it relates to running. They combine science, history, athletic experience, and good common sense in a book that’s sure to educate but also entertain. I would recommend reading the conclusion at the end of the book first to see if this is infact a book that is worth your time as many reviews have said it didn’t cover things they were hoping it would cover.
November 23, 2023
3.5/5
More of an anatomy book than a running book but still very interesting.
More of an anatomy book than a running book but still very interesting.
August 28, 2013
Fun read. I learned a bit about running injuries and not to make a big fuss over shoes.
September 14, 2018
A really good book for runners on shoes, feet and avoiding injuries. Does not tell you what to do but gives you the context and guidelines to make better decisions.
The authors seemed quite nerdy, but that is probably why I enjoyed it so much. Really enjoyed the parts about the history of the shoes and history of long distance running. (Although the Boston Marathon was started in the 19th century, the first woman ran it only in 1967. That year only 741 runners entered but tens of thousands viewed the race)
When talking about what kind of shoes to use and what is the optimal form, I liked that the authors gave several perspectives as research in this area seems like inconclusive in most cases.
Takeaways:
1. It is probably a good idea to rotate among 2-3 a bit different running shoes over the week to reduce the repetitive stress load on the same areas.
2. However, if a certain shoe style works for you, stick with it and don't listen to what "specialists" in running stores are telling you that you need to use.
3. Don't overstress about the cadence - although it's considered that a higher cadence is better, your body most probably is already choosing the most optimal cadence or close to it. Increasing it by 5-10%, however, might be a good idea.
4. Consider your everyday shoes - you are spending in them way more time than in running shoes.
5. And of course do speed work, strength exercises, easy days and recovery runs, get a coach, eat well, walk barefoot sometimes, rest when you feel you need it etc.
The authors seemed quite nerdy, but that is probably why I enjoyed it so much. Really enjoyed the parts about the history of the shoes and history of long distance running. (Although the Boston Marathon was started in the 19th century, the first woman ran it only in 1967. That year only 741 runners entered but tens of thousands viewed the race)
When talking about what kind of shoes to use and what is the optimal form, I liked that the authors gave several perspectives as research in this area seems like inconclusive in most cases.
Takeaways:
1. It is probably a good idea to rotate among 2-3 a bit different running shoes over the week to reduce the repetitive stress load on the same areas.
2. However, if a certain shoe style works for you, stick with it and don't listen to what "specialists" in running stores are telling you that you need to use.
3. Don't overstress about the cadence - although it's considered that a higher cadence is better, your body most probably is already choosing the most optimal cadence or close to it. Increasing it by 5-10%, however, might be a good idea.
4. Consider your everyday shoes - you are spending in them way more time than in running shoes.
5. And of course do speed work, strength exercises, easy days and recovery runs, get a coach, eat well, walk barefoot sometimes, rest when you feel you need it etc.
August 13, 2022
Lots of research and studies. Of course, every book will focus on a belief or a perspective. This book is the same, but the author has done a great job keeping the studies inclusive and interpreted more objectively. When reading this book, I've done other research about running barefoot and have already been in my transition to barefoot running. Hence, I might be biased because the book gave me more insights and confirmation I've made the right decision.
I still think there whether someone is still a big fan of shoes (especially semi-super or super shoes), this is still an interesting read to know about another perspective about running.
I still think there whether someone is still a big fan of shoes (especially semi-super or super shoes), this is still an interesting read to know about another perspective about running.
October 27, 2022
This book is a mixture of interesting facts and advice about running, and dry, unengaging descriptions of physiological studies on various aspects. Ultimately, it repeats the same general message over and over: there is no ‘one size fits all’ when it comes to running, so experiment, find what works best for you, and be careful and gradual with any changes to your routine.
May 12, 2013
I picked up this book in the hopes of trying to figure out why I seem to be plagued with running injuries more frequently lately. Is it overuse? Or age? Maybe both but honestly probably just age--groan. Anyway, this book is all about examining running injuries and their causes, prevention, and related myths (i.e. "barefoot running cures all ills". Not so).
This book was very well-researched, even though ultimately we don't know much of anything about running injuries. There were some interesting points brought up that I'd never known before, such as that those of us who spend our lives "shod" (i.e. always wearing shoes) in the Western world seem to permanently have a different gait and stride than lifelong unshod runners, like typical East Africans. So a Western runner who switches to running barefoot in the hopes of staving off injuries might be misguided, since our gait has already been permanently, hopelessly altered by a lifetime of wearing shoes. It's not a magic bullet.
The book has a very well-balanced way of looking at the whole barefoot/minimalist thing vs. typical cushioned running shoes. Running shoes are not all evil (unlike almost everything else you read on the subject), and yet it doesn't hesitate to point out where they might be flawed. Scientific research is brought up where relevant, mostly to point how just how much we don't know.
There are a lot of other topics discussed too, such as forefoot/rearfoot striking, gait and stride cadence, the role of body weight in running injuries, and frequency of/intensity of workouts as related to injury frequency. An interesting read for runners who have been injured and want to delve deeper into possible causes.
This book was very well-researched, even though ultimately we don't know much of anything about running injuries. There were some interesting points brought up that I'd never known before, such as that those of us who spend our lives "shod" (i.e. always wearing shoes) in the Western world seem to permanently have a different gait and stride than lifelong unshod runners, like typical East Africans. So a Western runner who switches to running barefoot in the hopes of staving off injuries might be misguided, since our gait has already been permanently, hopelessly altered by a lifetime of wearing shoes. It's not a magic bullet.
The book has a very well-balanced way of looking at the whole barefoot/minimalist thing vs. typical cushioned running shoes. Running shoes are not all evil (unlike almost everything else you read on the subject), and yet it doesn't hesitate to point out where they might be flawed. Scientific research is brought up where relevant, mostly to point how just how much we don't know.
There are a lot of other topics discussed too, such as forefoot/rearfoot striking, gait and stride cadence, the role of body weight in running injuries, and frequency of/intensity of workouts as related to injury frequency. An interesting read for runners who have been injured and want to delve deeper into possible causes.
February 10, 2017
I guess I'll have to read this again before saying much about it. I read it during vacation, mostly in front of a big screen TV playing NCIS episodes. My concentration must have been faulty.
I remember that it's full of summaries about research into the question of why running injuries seem so common nowdays despite mankind's unique adaptation to running over a lot of years of evolution. The most common predictors of a future injury are previous injury, lack of experience, competition, and weekly running distance. Since a runner can't or won't control these factors, what can he do? in an attempt to answer that question, the author does an near-exhaustive research into the factors that can be controlled--footgear, running style, and nutrition.
The first two topics are done well but the nutrition chapter is skimpy. I get kind of sick of the "paleo diet" assumptions that human evolution stopped in the prehistoric period; that human gut microbes (which continue to evolve) don't play a part in optimal nutrition; and that food preparation methods don't have an impact on their nutritional suitability. You can skip this whole chapter and still get a lot out of the book.
Lot of good syntheses of research here and a few good conclusions that I'll leave you to uncover on your own. That way you get the research as well--plus an opportunity to question it.
I remember that it's full of summaries about research into the question of why running injuries seem so common nowdays despite mankind's unique adaptation to running over a lot of years of evolution. The most common predictors of a future injury are previous injury, lack of experience, competition, and weekly running distance. Since a runner can't or won't control these factors, what can he do? in an attempt to answer that question, the author does an near-exhaustive research into the factors that can be controlled--footgear, running style, and nutrition.
The first two topics are done well but the nutrition chapter is skimpy. I get kind of sick of the "paleo diet" assumptions that human evolution stopped in the prehistoric period; that human gut microbes (which continue to evolve) don't play a part in optimal nutrition; and that food preparation methods don't have an impact on their nutritional suitability. You can skip this whole chapter and still get a lot out of the book.
Lot of good syntheses of research here and a few good conclusions that I'll leave you to uncover on your own. That way you get the research as well--plus an opportunity to question it.
August 13, 2012
I haven't read very many running books. In fact, I've only read three that I can remember, one being Christopher MacDougal's legendary "Born to Run", and Jason Robillard's excellent "The Barefoot Running Book".
And having read Robillard this book nicely fills in the gaps, fleshes out and in generally expands on the topic of barefoot running versus shoes, the history of running, the mechanics of running, injury prevention and so on. While Robillard is hard core barefoot, this book doesn't take any kind of fundamental stance; it is firmly based on science and looks at pros and cons from all sides.
Indeed, the science bit is where this book can be a bit boorish. Unless of course your a person that likes science and don't mind the authors spreading the scientific paper references thick on the ground. I didn't mind although it does make for a slower reading than it otherwise would have. But you endure it, because it is what makes this book great: a very well balanced look at the current debate and the science that may or may not support it.
Very good and a clean 8 out of 10 rating. I'll recommend this to anyone interested in running.
And having read Robillard this book nicely fills in the gaps, fleshes out and in generally expands on the topic of barefoot running versus shoes, the history of running, the mechanics of running, injury prevention and so on. While Robillard is hard core barefoot, this book doesn't take any kind of fundamental stance; it is firmly based on science and looks at pros and cons from all sides.
Indeed, the science bit is where this book can be a bit boorish. Unless of course your a person that likes science and don't mind the authors spreading the scientific paper references thick on the ground. I didn't mind although it does make for a slower reading than it otherwise would have. But you endure it, because it is what makes this book great: a very well balanced look at the current debate and the science that may or may not support it.
Very good and a clean 8 out of 10 rating. I'll recommend this to anyone interested in running.
February 23, 2017
I am just getting into running and have read a few books on the topic such as Born to Run by Christopher McDougall and Finding Ultra by Rich Roll however I found this book to be the best of the three I have read so far (I would still strongly recommend the other books mentioned).
However Tread Lightly by Peter Larson and Bill Larson is rather than being an inspiration or interesting story is more informative and full of running facts. I particularly liked the neutral way the two authors present facts from the scientific literature of both the pros and cons of many aspects of running (like vegan diets or barefoot shoes) and really leave it up to the reader to develop their own opinion. It is also very helpful that the scientific writing is written in a way that anyone can understand rather than needing a specialized background.
I would still recommend the other books for inspiration but this book's detailed scientific and historic approach is much more informative and a really good read.
However Tread Lightly by Peter Larson and Bill Larson is rather than being an inspiration or interesting story is more informative and full of running facts. I particularly liked the neutral way the two authors present facts from the scientific literature of both the pros and cons of many aspects of running (like vegan diets or barefoot shoes) and really leave it up to the reader to develop their own opinion. It is also very helpful that the scientific writing is written in a way that anyone can understand rather than needing a specialized background.
I would still recommend the other books for inspiration but this book's detailed scientific and historic approach is much more informative and a really good read.
December 2, 2013
As a runner, I spend some time thinking about how I can run more efficiently. Tread Lightly discusses, as the by-line suggests, "form, footwear and the quest for injury-free running". One of the authors is a former Anatomy professor, so he has a research/scientific/evidence-based approach to this.
After spending some time discussing the history of running and the development/evolution of the running shoe, the authors support a less-is-more approach to running shoes--i.e. they provide evidence against extreme cushioning and motion-control shoes. They show why minimalist/barefoot works for some runners, but they do not agree that those styles work for all.
As I have a research background, I appreciated the more scientific approach. Yet the authors keep the material simple enough to not require a specialist background to read it. I probably would have liked more science, but this is written for the average runner.
It's a good read and worth it for any runner who is looking to improve form and how this relates to running shoe styles.
After spending some time discussing the history of running and the development/evolution of the running shoe, the authors support a less-is-more approach to running shoes--i.e. they provide evidence against extreme cushioning and motion-control shoes. They show why minimalist/barefoot works for some runners, but they do not agree that those styles work for all.
As I have a research background, I appreciated the more scientific approach. Yet the authors keep the material simple enough to not require a specialist background to read it. I probably would have liked more science, but this is written for the average runner.
It's a good read and worth it for any runner who is looking to improve form and how this relates to running shoe styles.
January 4, 2016
It's hard to get the facts on where the state of the science in terms of running and injuries and how best to avoid them. This book covered the basis well...
Main take aways: we really don't have great answers yet. If you are a beginner and try to do too much too fast you are more likely to get hurt. A varied routine may help (i.e. not running on the same street, with the same shoes, etc). We have no clue in terms of why some types of shoes work for some people and not for others... try different things. There is something to the barefoot running thing. Probably it is a better way to run as impact is absorbed better... but take it up slowly, it may or may not work for you, and yes you may still cut your foot.
The book is clearly written by academics. The digressions on running history, the history of running shoes... are long. They aren't bad. But I honestly could have gotten what I wanted out of this book in a postcard.
October 22, 2012
Full disclosure: I didn't actually read the whole book, both for time reasons (it was due back at the library) and also because a lot of the information just wasn't useful to me. I wanted tips on how to improve or change my form, and instead got a history on the evolution of humans as runners (hey, I already read Born To Run), or a thorough history on ALL types of shoes (interesting, but again, not why I got the book!). I started skipping to chapters that I thought might be more relevant and didn't find a whole lot of information that was new to me. The nutrition chapter cited a lot of articles that I remember reading in the past years, and chances are you have too if you keep up with health and fitness studies. The best part for me was the summary at the end that quickly explained the main points of everything.
September 14, 2013
Great book for new runners or long-time runners looking to increase their knowledge on the sport and on the shoes available in the market. When a consensus can't be made on a topic, such as the best foot strike to implement, they present all sides in a fair manner and criticize flawed arguments when necessary (e.g. the shoe fitting process at stores and marketing techniques used by shoe manufacturers to pigeon-hole runners in shoe types (i.e. stability shoes vs neutral vs barefoot)). I enjoyed the "additional reading" in the grey boxes scattered throughout the book, especially about the history (and erasure) of Native American distance runners and their successes in big races. After all, how many people, except for the die-hards, know that Lakota Billy Mills is still the only American Olympian to win gold in the 10K back in 1964?
May 23, 2014
There are a lot of things in this book to like. The history of shoes is great, and the discussion of scientific studies on gait and footwear is a lot more interesting than it sounds. The last chapter is inexplicably devoted to the paleo diet, which seems really out of place in a book primarily about shoes and running form. Aside from that, there's a lot of fascinating stuff.
I'm giving this three stars instead of four because the narrator of the audiobook said "casual" when I'm 100% sure the authors used "causal," which is completely terrible and inexcusable and enough on its own for me not to recommend the audiobook. The book is likely much better in print without a narrator mispronouncing things and getting in the way of the largely very interesting material.
I'm giving this three stars instead of four because the narrator of the audiobook said "casual" when I'm 100% sure the authors used "causal," which is completely terrible and inexcusable and enough on its own for me not to recommend the audiobook. The book is likely much better in print without a narrator mispronouncing things and getting in the way of the largely very interesting material.
August 14, 2013
Definitely for real hardcore runners who have been following the trends since 2009 or so. If you are an intense shoe geek you will like this book (you know who you are). Lots of info, very informative, got a little dry in a couple parts as the authors were giving you statistics like crazy - but some people love that stuff. Over all I think they did a great job putting in to place a lot of information without leaning to far one way or trying to sway the reader to try something that might not work, giving you the info so you can hopefully cary on as an educated runner and be more healthy in the future.
February 15, 2014
Tread Lightly is compulsory reading for every serious runner. Peter Larson has written a highly readable book about how to avoid running injuries. The beauty of this book is how it summarises and puts into a practical context the latest scientific and medical research on the mechanics of running and injuries. Avoiding fads the advice that Peter Larson gives is both practical and well-grounded. You are never given bare advice. Each time the latest research is explained and the advice is related to it. I am already following several of his suggestions, and more recent research has confirmed a number of them.
June 16, 2012
This is not a manual or a step by step book on how to achieve the correct running form rather it's all of the knowledge that both the authors have garnered through out the years and it's presented that way. It was a fairly easy read, although initially I had to get over the fact the fact that they do not really make any recommendations or show you anything.
Will this book change the way you run ? Not likely but then you will know more about the current research that is going on surrounding running as well as know more about the choices that you have as a runner.
Will this book change the way you run ? Not likely but then you will know more about the current research that is going on surrounding running as well as know more about the choices that you have as a runner.
May 7, 2013
I really enjoyed this one - an easy read with lots of great detail, data, and stories about running. The authors cover many aspects of running - human evolution, the past ~100 years of elite runner history, the evolution of running shoes, how running stores work, cadence, stride, foot strike, upper body, nutrition - all kinds of good stuff. They don't take a hard stance and say one way is the only way, and they cover all kinds of interesting studies and research. I come away feeling much better informed and much more willing to listen to what my body is telling me.
September 29, 2019
A nice companion to "Born to Run," picking up where that book left off regarding: if humans have evolved to run long distances, why do runners seem to suffer so many injuries?
The book is half science - the science of running injuries, running shoes, running form,
and half lore - the history of running, persistence hunting, the evolution of running shoes, exceptional runners of the past.
It's all very readable and interesting if you're a runner. The discussion of running shoes was particularly enlightening, but I learned a lot in every chapter.
The book is half science - the science of running injuries, running shoes, running form,
and half lore - the history of running, persistence hunting, the evolution of running shoes, exceptional runners of the past.
It's all very readable and interesting if you're a runner. The discussion of running shoes was particularly enlightening, but I learned a lot in every chapter.
June 14, 2012
This is a great book with lots of good, well-sourced, current information. What it doesn't do is advocate a particular style of running, footwear, etc. It can seem a bit too neutral at times, but the authors do a good job of showing both sides of the evidence and in particular that there is little clear indication that any one thing is definitely better than the other. The only thing they clearly argue against is overstriding, though you can work on that whether you heel-strike or not.
October 18, 2012
Great book with lots of information about how humans evolved as runners and the history of running shoes. It discusses foot strike, gait, and form (and how there is no one perfect version of any of those things). The book is largely geared toward helping people figure out how to avoid running injuries. Super fun for me because for some reason I like to read about running. I also really enjoy the runblogger blog written by one of the authors (Peter Larson).
November 25, 2015
For a runner looking to make sense of all the hype and research about running this book is the key. It is well written and researched. The authors compare results of research and show the inconsistency and gaps as well as the clear facts. The runner who reads this book will be better informed and able to separate the fact from the hype. At least for what is known. This book lead me to start learning more about biomechanics and human anatomy.
August 14, 2012
Based on the title, I assumed that the book would have a really heavy-handed “minimalism, minimalism, minimalism” agenda. And I wouldn’t mind if it did, since I do tend to lean toward that direction myself. But the book presented multiple facets of running that were all very balanced and thoughtfully presented.
http://jillwillrun.com/2012/08/14/tre...
http://jillwillrun.com/2012/08/14/tre...
January 18, 2013
Coupled well with Born to Run and the barefoot minimalist shoe debate. Good data points I'm ready to try different shoes and no shoes (beach runs are shoeless and I know how good they feel) and let my natural pronation and wide Irish Peasant feet do what they were designed to do. Slowly and gradually. Injuries suck.
September 3, 2014
The work presents a well-balanced and researched look at the proper footwear, the evolution of running and the cultural differences in running (for example, Kenyans run barefoot for transportation).
It could have use a little editing, as some themes were repeated; however, each chapter can be written independently of the others so it may be attributable to that.
It could have use a little editing, as some themes were repeated; however, each chapter can be written independently of the others so it may be attributable to that.
April 10, 2014
I've been running 8Ks, 10Ks, and half marathons for years. I decided I wanted to start running full marathons now. This is a good book. Good information on speed, diet, running form, and running history.
June 11, 2014
It's less agenda oriented than "Born to Run," but isn't nearly as fun. "Tread Lightly" examines studies done on shoes, foot-striking, and stride length. While I left the book more educated than I came, most of my questions are still unanswered. But that is the case with running and injuries.
Displaying 1 - 30 of 36 reviews