Barefoot Running... how did you start? Any tips?

jeffrodgers1

So I've been reading more and more about the trend of running barefoot or minimalist at the least. The more I read, the more it intrigues me. This is really more a post directed at those runners who already are going Barefoot.

For starters, I live in an environment which goes between extremes... on the hottest of days it's over 100 F, on the coldest below -40 F. Yes, I am a hearty Canuck living smack dab in the geographic center of Canada. I am also a runner, who has dealt with bouts of shin splints, IT Band issues, achilles tendinitis etc over the years. Much of this as I am reading can be reduced or prevented by running au natural? (Hope I am reading into this correctly)

I currently log between 35 and 50 Km per week running so mileage isn't really a problem. My question is how did you get into running barefoot? How long did it take you to adjust to life beyond footware? Any suggestions for starting out? How do you adjust to cold weather climates ( Vibram Five Fingers? Mukluks? You can't run completely barefoot in subzero temps)? Anything you would suggest or avoid?

My thoughts are to do a c25k program while learning to run barefoot. This would allow my feet to strengthen and adapt to running without shoes. I would probably start out walking barefoot to the park and do most of the training on grass.

The C25K would be in parallel to my normal weekly Long Slow Run (which I would still do initially with shoes)

Is this a reasonable approach? I value your feedback.

irishgal44

I'm curious too...achilles tendonitis sufferer as well and enjoy running...

SweetPandora

Jeff

I have a pair of VIBRAM's. I must admit I have only run in them on the TM and for short periods of time. I also wear them for other classes.

You have the right idea, you have to work into it slowly.

I saw running shoes with the VIBRAM soles at Sport Chek on the weekend.

I am not quite ready to give up my shoes just yet.

Best of luck on your journey.

Karen

Shizzman

I use Five Fingers for running and workouts in general. I really prefer them. All I'd say is give yourself some time to adjust when you first switch. I'm trying to get into ChiRunning, but some of it I might have already started doing just from switching to Five Fingers.

skinnyme125

i want to know also.

flea2449

Ok, I'm not a runner, but I have seen shoes made just for that. They are supposed to feel like you are barefoot. They kind of look like gloves. Each toe has it's own sleeve and the bottom is like a tennis shoe. Google it, and i'm sure they will have pics.

orenjisoda

In the beginning, I got some pretty wicked blisters on the bottom of my toes and heel - one suggestion I have for you during your initial transistion is to make sure your feet are well lubricated with something (like anti-chafing gel.)

Also, pretty obvious, but pick nice, clean, even roads. You will feel the pebbles & rocks, but they're comfortable shoes nonetheless.

SpaceMarkus

Merrell has an iPhone app to get you conditioned for barefoot running. You use it every day for about a month. it takes you through exercises and such to strengthen your legs. I used it when I got my Vibrams and was really happy. I just did a 5K in them last weekend and they were amazing.

I also did a short blog review. http://zmanfitness.com/vibrams-or-how-i-learned-to-run-naked

UpToAnyCool

Sorry, I haven't undertaken the training myself yet, but did bookmark this blog entry by Coach Jenny Hadfield over at the Runner's World website:

How to Reap the Benefits of the Barefoot/Minimalist Running Movement without Getting Hurt
http://tinyurl.com/6ee3ttd

She is not anti-minimalist at all, but explains that people that go 'whole hog' right off the bat often injure themselves, given that
most of us wear shoes a lot of time. Her article includes some foundational strength exercises and drills to 'sprinkle' into your current routine.

She writes: From here you can choose to use it as a condiment in your recipe or move gracefully into making it an entree. :laugh:

jeffrodgers1

I also did a short blog review. http://zmanfitness.com/vibrams-or-how-i-learned-to-run-naked

Nice read... Thanks for the insight... Have you tried them in colder weather?

kmparks24

Forgive me for my ignorance, but what is this 'Barefoot Running' all about!??? Sounds crazy to me! Hell, my feet get hot when I'm running on pavement WITH shoes on!

scottb81

I only run in Vibrams. I tried barefoot but everything around here is chip seal asphalt which is really rough and also it is Georgia so that asphalt gets really hot. The one time I did do a barefoot run I stepped on a broken beer bottle that cut the bottom of my foot (It didn't stop the run, but it did make me put shoes back on the next time)

For advice, I'll refer you here: http://www.runnersworld.com/community/forums/index.jsp?plckForumPage=Forum&plckForumId=Cat:Runner+CommunitiesForum:887b8e6c-ecb8-4ae7-a3ef-0f12bf559034

That forum has a ton of advice from barefoot gurus.

I started running in only vibrams at the end of February while starting running after a layoff of several years. So I was forced to start out slowly since I couldn't run more than around a quarter mile at the time. My approach was similar to C25K. Now I am up to around 50 miles a week and run around six miles in them every morning. I have had minor pains from adjusting to them but only had to stop running for three days when I pulled a calf muscle. This was probably due more to my own stupidity of adding a bunch of hill and speed work into the mix after running for only five weeks.

The secret to curing all the pains isn't all in the shoe. It is in the correct running form that the shoe, or barefoot, helps you to learn. It is also in the freeing of your foot from a shoe that forces it to operate in a predefined way to allowing it to operate as it is designed.

My testimonial is that in past years I have always run with a degree of knee pain - not quite to the level of injury, but aggravating. At 51 years old I am now running every day (36 day streak) and am free of knee pain. Pretty much I am free of all pain except the pain of pushing a hard run.

One caveat - I have run up to 11 miles in them on asphalt a few weeks ago. That was a little painful on the feet towards the end. I'll have to see in a month or two if my feet get better at the longer distances. Since other people run marathons barefooted I expect I was just pushing the envelope a little and that with further strengthening it will not be a problem.

If you do get vibrams try them on first. I have two different models and while one is extremely comfortable, the other one makes my feet hurt.

jeffrodgers1

I only run in Vibrams. I tried barefoot but everything around here is chip seal asphalt which is really rough and also it is Georgia so that asphalt gets really hot. The one time I did do a barefoot run I stepped on a broken beer bottle that cut the bottom of my foot (It didn't stop the run, but it did make me put shoes back on the next time)

For advice, I'll refer you here: http://www.runnersworld.com/community/forums/index.jsp?plckForumPage=Forum&plckForumId=Cat:Runner+CommunitiesForum:887b8e6c-ecb8-4ae7-a3ef-0f12bf559034

That forum has a ton of advice from barefoot gurus.

I started running in only vibrams at the end of February while starting running after a layoff of several years. So I was forced to start out slowly since I couldn't run more that around a quarter mile at the time. My approach was similar to C25K. Now I am up to around 50 miles a week and run around six miles in them every morning. I have had minor pains from adjusting to them but only had to stop running for three days when I pulled a calf muscle. This was probably due more to my own stupidity of adding a bunch of hill and speed work into the mix after running for only five weeks.

The secret to curing all the pains isn't all in the shoe. It is in the correct running form that that the shoe, or barefoot, helps you to learn. It is also in the freeing of your foot from a shoe that forces it to operate in a predefined way to allowing it to operate as it is designed.

My testimonial is that in past years I have always run with a degree of knee pain - not quite to the level of injury, but aggravating. At 51 years old I am now running every day (36 day streak) and am free of knee pain. Pretty much I am free of all pain except the pain of pushing a hard run.

One caveat - I have run up to 11 miles in them on asphalt a few weeks ago. That was a little painful on the feet towards the end. I'll have to see in a month or two if my feet get better at the longer distances. Since other people run marathons barefooted I expect I was just pushing the envelope a little and that with further strengthening it will not be a problem.

If you do get vibrams try them on first. I have two different models and while one is extremely comfortable, the other one makes my feet hurt.

Thanks Scott, I appreciate the effort and detail of your answer. Before I go whole hog, I would likely stick to softer surfaces to start and see how it goes. Asphalt here can be very hot in the summer as well. Most importantly, I can appreciate that it is a change in running form. I have very wide feet, which in itself has made fitting shoes difficult and somewhat limiting. This in itself is probably why I suffer injuries more that I think that I should.

craftylatvian

Bumping for later.
I am curious about barefoot running and have not even started running at all.

rybo

I went to Vibrams last summer, starting in mid-july. Started out with just doing some 100 yds strides for the 1st week or so. Then went to jogging for about 10 minutes. For the first month or so, I could not run on back to back days.
I progressed fairly quickly up to 30 minutes and was eventually up to 5-5.5 miles or about 45 minutes by end of summer. Once November hit, my feet just got too cold, but I wasn’t wearing the socks. I hoped to continue running at least once/week in them on the treadmill, but I loathe that machine so much, I ended up dressing warm & running outside. Then when the warm spring weather came, I was too far into marathon training to try and go backwards and get some barefoot runs in. But as soon as the race is done, I will be back adding barefoot runs, this time with the goal to never look back. I have a couple pairs of the socks in different thicknesses, so I should be good to go.

Acorns, and quarter sized rocks hiding in smooth gravel or grass were pretty annoying. But after a few times stepping on them, you learn to pick your foot up quickly and it’s not that bad. Roads ended up being very nice to run on, but I like trails.

tn2010

Bump
I just got a pair of Nikes with barefoot technology as they were so comfortable when I tried them on. I also bought a pair of Asics because I live near a trail system and couldn't imagine running "barefoot" on the gravelled trails. I'm debating whether or not to take the Nikes back as I will spend much of the summer exploring the trails?!? But again...they feel so good! Dilemma. :huh:

anzura

Hey Jeff!

I ran in VFF's pretty much all last year and a few months of the year before. I ran a handful 5k's and 2 half marathons in them. I was training for my full in my VFF's when I developed ITBS really bad and had to switch back to a more cushioned shoe for my long runs. I've had a hard time transitioning back to my VFF's because I'm so in love with my Saucony Kinvaras.

I was one of those barefoot pushers. I was totally into it. Now that I've done it and gone back, I can truly say that it's not for everyone. My dh continues to run in VFF's and even goes out completely barefoot sometimes. Barefoot is great for some and not for others and the only way to find out is to take the time to acclimate to it/them and stick with it for a year.

My dh had all of his knee and hip issues corrected by running in the VFF's. I went to a chiropractor that specializes in A.R.T. and he was shocked to find that my ankles don't flex like a normal foot. It would be too hard to explain here, but he was admit that I would need some sort of lift in the heel area to reduce the stress on my hips and knees. Going back to a cushioned shoe with a low heel to toe rise has worked. My ITBS is pretty much gone, but I haven't ran over 13 miles yet...so we'll see.

I live in California, so we don't have the weather extremes that you do. We do get really really HOT here though...110 is normal in the summer, and we get to the 30's in the winter. I ran in the VFF's in the cold rain and it's no problem. You just get used to wet feet. I'm not sure I would run in the snow! You might want to check into the Treks. They have a tread on the sole that would give more traction and have a leather upper for warmth. My dh wears those on trails. You can also wear Injinji socks.

If the ground is really hot, you will feel it. However, you shouldn't be running in the heat anyway, so that doesn't matter

I had to stay on the roads and sidewalks for the first few months, but after that, I could run in just about anything. Gravel trails were no problem. You learn to run softly, you don't land hard. You automatically stop heel striking.

MTA: I also want to add that my dad has really wide feet with big fat toes. He bought a pair of KSO's and could not wear them. I guess they felt too tight. They do take some time to get used to. However, there are a ton of other barefoot shoes besides VFF's. Check out Soft Star Mocs. Also check out www.birthdayshoes.com for all sorts of reviews.