Having been a member of the running community for over five years now, I have seen a number of new footwear trends picking up speed. Last month the American College of Sports Medicine released its top five footwear trends for 2011. Everything from barefoot running, to minimalist shoes, to post-running recovery shoes, even shoes endorsed by Kim Kardashian and Brooke Burke promising us a more toned back side just by lacing up these shaper shoes made the list, not to mention the growing trend of wearing compression socks both during one's run and for recovery. Some of these trends I have already incorporated into my running, while those I have not, I will leave for others to try.

So where do you drawn the line as to what footwear trend you should try and what trends are better left on the store shelf?

Barefoot Running

Barefoot running is one trend that has continued to gain momentum over the years, especially with the publication of Christopher McDougall's best seller Born to Run: A Hidden Tribe, Superathletes, and the Greatest Race the World Has Never Seen in 2009. The book chronicles Mr. McDougall's own transition from wearing the ever popular cushioned running shoe to running barefoot in an attempt to overcome injury issues. Even running publications such as Runner's World Magazine and Running Times Magazine have covered this topic at length and not without controversy.

If you were to talk with any runner today most have already formed an opinion on the topic. I will admit that I have never even considered running without shoes even after reading all the data supporting doing so. As much information as I have read supporting barefoot running, there is equal data supporting the wearing of shoes.

Unfortunately the past several years, shoes have unfairly received a bad rap when it comes to running injuries. The causes of running injuries are complex and cannot always be blamed on the footwear one chooses. Injuries may be related to muscle imbalances anywhere up or down the kinetic chain. They can also be exacerbated by a runner's need to push through a minor issue in fear that taking time off from training will cause them to backslide. Injuries can also be caused from inadequate recovery between runs, in other words, running too much before the body has had time to adapt. Remember, runners make the adaptation to running when they are not running, not during the actual time they are running which is why recovery is just as important to your training as running itself.

Injury prevention is about training smarter. It's about allowing time for your body to adapt to the demands of the sport. It's about allowing enough recovery time between runs so that the body's inflammation can lessen before the next run. It's about developing muscle balance via strength training and cross training. It's also about following a healthy diet that promotes proper muscle repair and recovery. So as you can see, shoes are just one piece of a very complex puzzle.

With that being said, I have no issues for those wanting to try running without shoes. Barefoot running has been shown to promote some positive outcomes, such as encouraging one to land on the whole foot versus the heel, and in doing so it lessens the braking effect with each foot plant. Running without shoes has also been shown to strengthen the connective tissues and muscles in the foot. It also encourages one to shorten his/her stride, which may lessen the risk for developing shin splints. And lastly, barefoot running encourages one to land more softly with each footstrike which may help promote a faster turnover rate.

While all this may sound quite enticing, I like to say, 'if it ain't broke, don't try to fix it.' In other words, if the shoes you are running in are comfortable and you have not had any issues then why change. According to many running experts, comfort is the most important factor in choosing the proper running footwear. However, if you still want to give barefoot running a try, do your research and talk with those who have made the transition and then slowly integrate into this way of running. The calf muscles are stressed more so than when wearing shoes, so you do not want to rush the process. And most importantly remember, "we are all an experiment of one" meaning what works for others, may or may not work for you. If you give barefoot running a try and it does not work, you are not a failure. It just means you may need more shoe to run.

Minimalist Shoes

Minimalist shoes are the intermediary between barefoot running and the more popular cushioned running shoe. These shoes provide more support than running without shoes, but less support than your standard cushioned running shoe. And it seems like every major running shoe manufacturer is jumping on the minimalist shoe bandwagon--from Nike's Free, to the ever-popular Vibram FiveFingers to my all-time favorite, the Newton Running Shoe.

I made the transition from a cushioned running shoe three years ago when my running coach suggested I give the Newton Motion shoes a try after he made the switch himself. It took me about six weeks to transition into the shoes, but I have never regretted doing so. I feel these shoes are the best shoes for me, which is what matters most to me. But be forewarn, minimalist shoes, like barefoot running, is not for everyone. They are not a cure-all for preventing running injuries.

Toning Shoes

My first exposure with toning shoes was over five years ago when I saw one of my fellow gym goers wearing the MBT (Masai Barefoot Technology) shoes on the StairMaster Mill. I must say I was quite intrigued by the design of the shoe and the claims the company made regarding the promise of better posture and less knee, back and hip pain. The only reason I did not buy into the trend was the hefty price tag attached to the shoes, which at that time was well over $200.

However, when Sketchers and Reebok introduced their own versions of toning shoes a few years ago, I did reconsider giving these shoes a try. After doing a little bit of research, I found these shoes did not have the scientific proof to back up the claims the companies made in regard to "muscle activation and exercise response" when wearing these shoes. In an independent study published by the American Council on Exercise there is "no outside scientific evidence to indicate that the toning shoes offer any enhanced fitness benefits over traditional sneakers, despite studies cited by manufacturers seemingly "proving" the toning shoes’ effectiveness."

On a positive note, researchers do point out that if these shoes encourage one to become more active, than wearing them may not be such a bad thing. Please note though, that just like a runner needs time to transition from a cushioned running shoe to a minimalist shoe, same is true for transitioning into these shoes. And remember a shoe should never be a replacement for squats and lunges when it comes to building stronger glutes, hamstrings and calves.

Recovery Shoes

If you are frequent visitor to races or if you participate in them yourself you may have noticed that one of the first thing a runner longs to do after crossing the finish line and filling up on food and water is to remove his/her running shoes in exchange for the growing popular sports sandal. Having a sandal to slide into allows for your feet, ligaments, tendons and muscles to begin the relaxation and recovery process.

However, any ol' flip-flop won't do. According to an article published in the December 2009 issue of Running Times Magazine "the best recovery sandal features: a cushioned footbed that provides heel-to-toe contact between the foot and the ground, a cupped heel area to cradle the heel bone, a modest arch contour to comfort the midfoot area, and an upper that attaches loosely to the foot, be it a thong or a broad strap over the top of the instep."

While I have never tried these shoes myself, I do know many of my running friends who swear by them. And for under $40, it may be something I will consider adding to my running footwear collection. After all, wearing your running shoes just for running and not walking around post race may allow a longer time for wear on the road.

Compression Socks/Sleeves

I was first introduced to compression socks last summer when I was in Seattle to run the Rock N Roll Half Marathon. One of my dear friends who was an advocate of wearing them for post race recovery, allowed me to give them a try. After showering, I wore the compression socks for the rest of the afternoon. I was surprised at how energized my legs felt after running my half marathon and walking miles through the streets of Seattle.

While I have seen some runners wearing compression socks during an actual race, I have not done so myself. Having tried wearing them during a few long, slow distance training runs, I found that my calves could not relax causing extreme muscle cramping. The minute I took them off I did just fine which told me that they aren't good for me to wear during my runs. But one thing is for certain, I will continue to wear them as part of my post run recovery routine.

Much like T.E.D. (Thrombo-Embolic Deterrent) hose used in post-surgical recovery to help with swelling and blood flow, the same principles apply to compression socks. The premise behind wearing compression socks is to help promote faster lactate recovery post-run while increasing blood flow to the extremities. In fact studies have shown they actually increase one's recovery time which allows one to get back to running in a little faster time period.

Now that you know a little more about the footwear trends for 2011, what trends have you tried or would be willing to try in the upcoming months ahead?