Real experiences with barefoot/minimalist running

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Eleisabelle
Eleisabelle Posts: 365
in Fitness and Exercise
Okay, so I'm a relatively new runner; I've been at it about two years now. I have problems with overpronation that have occasionally led to issues with shin splints or ankle injury. I try to keep up with my shoes, but it's usually when I get to the end of the shoe life and am switching over to a new pair that injury happens.

I got a lot of help from the basic ideas behind Chi running (haven't read the book, but have applied some of what I've read about it in other forums) and posture running, and I like to take natural approaches to physical issues. I'd like to do the same with this. I have heard a lot about barefoot/minimalist running and how it can help strengthen muscles and prevent injury more than regular running shoes can. I personally would love to try barefoot running, but want to avoid foot injury so have been considering Five Fingers or running moccasins (with Vibram soles). However, I have to admit that I'm a little nervous that I'll throw out my ankle worse if I don't have the support of a good shoe.

Are there other overpronators here who can speak to this? I would love to read your story--from the beginning, with the problems you were having, to the process of transitioning to barefoot/minimalist running, to how it has changed your susceptibility to injury, or not. How your overpronation been affected by it? If you have other biomechanical issues, or didn't really have any, but still prefer barefoot running, please also feel free to respond.

Getting ready to run a half-marathon this weekend, and I'm considering starting the transition after that, if I can. I really want to do what is natural and best for my body...
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Replies

  • Ohbutiloveicecream
    Ohbutiloveicecream Posts: 37 Member
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    My overpronation is virtually eliminated since I switched to Vibram (toe) shoes.

    "Comfy" running shoes were interfering with my foot's ability to self-stabilize. Definitely wait til after the race to make the switch. I made the mistake of doing my regular daily 5k in full (rather than the recommended 10% of run) with my new "barefoot " shoes ( because I felt so AWESOME) and couldn't walk the next day.

    Also: haven't had ankle, knee or hip pain since switching ( most likely because shoe helps correct posture)
    It's been a year & I'm not going back to "regular" running shoes!

    Good luck!
  • lvhuse
    lvhuse Posts: 18 Member
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    Hi!

    I started running in minimalist shoes about a year and a half ago, I guess (I have Merrells). Before that I was running in super clunky motion control shoes that felt like I was running with bricks attached to my feet. Evidently I was a pretty bad overpronator! I constantly was injured; usually knee issues. Nothing, and I mean NOTHING is worse than getting injured when you love to run, so I feel ya there! Anyway, I read a few books on minimalist running and Chi before I started, and then I started SLOW. I ran for maybe 5 minutes total at a good half-mile slower than usual to start with, and very gradually worked my way up. It definitely changes your stride. I was a heel striker before because the motion control shoes are built up so much that you just end up striking that way most easily. Now, I'm definitely a mid- to forefoot striker. Which is great, but it does increase injury potential to the feet and ankles until you are stronger. But that's just it; minimal running forces all those little foot and ankle stabilizers to get stronger over time. Prepare for your calves to be sore, also! I think I still probably overpronate some, but my knees definitely don't bother me any more. Just make sure to take it super slow in the transition. In fact, some people say it should take you months, if not a year or two, to transition into running solely in minimal-type shoes. Even now I don't do every run in minimalist shoes (nice neutral shoes on non-minimalist days)!
  • mindidily
    mindidily Posts: 196 Member
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    I don't do it, but I do believe in the idea behind it. My husband has had knee issues and problems with his stride because of it. After he healed from the last knee blow out, he decided to give minimalist running a try. He hasn't had any knee problems since. So it worked well for him.
  • Eleisabelle
    Eleisabelle Posts: 365
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    Thanks, all of you! I'd love to hear from more people as well. My husband has had knee problems for a long time, and he'd like to try to start running again, too. Maybe he should try to start into minimalist running, too?

    Ivhuse, what books did you read?
  • eknobbe
    eknobbe Posts: 106 Member
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    This is a great topic. I want/need to buy new running shoes and really want to look into minimalist shoes. In about 4 pounds I will be rewarding myself with new shoes! Thanks for posting and I will be checking this when im at my goal!
  • grinch031
    grinch031 Posts: 1,679
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    I suggest reading up on this before choosing to go that route. There is some evidence showing the benefit of barefoot/minimalist running, but it is certainly not without its own risks.

    About Vibrams:
    One of the authors of this ACE study is quoted as saying "Buying these Vibrams and continuing to land your heels is probably worse than wearing shoes because the Vibrams don’t have any cushioning. … People may need very explicit instruction and time spent practicing how to land on the ball of the foot. Otherwise, they may be doing themselves more harm".

    http://www.sportsscientists.com/2012/03/vibram-shoes-named-in-lawsuit-danger-of.html

    Barefoot in general:
    http://www.sportsscientists.com/search?q=barefoot+running
  • zenchild
    zenchild Posts: 680 Member
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    I can run in my Vibrams. I just don't like running. I can't run in Nike, Saucony, Reebok, etc. "Normal" shoes make my knees/shins, ankles and feet ache after the first few steps. After I got the Vibrams I tried running again but found that while it didn't hurt anymore, I still didn't like it. I hike cross country in my Vibrams and I don't get the slightest pain (except for that first 7 mile hike before I build up calluses). They are so comfortable they have become my weekend shoes, despite the weird looks.
  • Eleisabelle
    Eleisabelle Posts: 365
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    Thank you, Grinch. It's good to know. As I said, I've incorporated some aspects of Chi running, which included training myself away from the heel strike (heel striking was the first cause of my problems, I do know that), and I do know that barefoot running would require extra training on my part. I'm willing to make the slow, careful transition if I do decide to go this way, but I appreciate the reminder for caution. Taking care of our bodies is a dedicated act.
  • KBGirts
    KBGirts Posts: 882 Member
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    I suggest reading up on this before choosing to go that route. There is some evidence showing the benefit of barefoot/minimalist running, but it is certainly not without its own risks.

    About Vibrams:
    One of the authors of this ACE study is quoted as saying "Buying these Vibrams and continuing to land your heels is probably worse than wearing shoes because the Vibrams don’t have any cushioning. … People may need very explicit instruction and time spent practicing how to land on the ball of the foot. Otherwise, they may be doing themselves more harm".

    http://www.sportsscientists.com/2012/03/vibram-shoes-named-in-lawsuit-danger-of.html

    Barefoot in general:
    http://www.sportsscientists.com/search?q=barefoot+running

    I definitely agree with what the article is saying about hell striking being worse in Vibrams. What I don't understand is how someone wearing Vibrams would heel strike in the first place. I guess everyone is different, but when I tried to run in Vibrams for the very first time, it forced me to land on my forefoot. Landing on my heel would have hurt like Hell!

    So, if you're new to barefoot, make sure you do your research on HOW to run in them to prevent injury. And transition into them.... don't just drop other shoes cold turkey.
  • KBGirts
    KBGirts Posts: 882 Member
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    Thank you, Grinch. It's good to know. As I said, I've incorporated some aspects of Chi running, which included training myself away from the heel strike (heel striking was the first cause of my problems, I do know that), and I do know that barefoot running would require extra training on my part. I'm willing to make the slow, careful transition if I do decide to go this way, but I appreciate the reminder for caution. Taking care of our bodies is a dedicated act.

    I am very injury prone and I am trying to transition into them as well. Newton makes a transition shoe that is supposed to help you go from a "normal" 12mm drop to a barefoot shoe. I think it has a drop of maybe 5mm or so, to help you get there. I thought about getting those or something similar because I am scared I am doing too much too soon with Vibrams.

    When I run barefoot or with Vibrams, I am either on the treadmill on in the grass. Right now I need to let the surface help in absorbing some of the impact, so I do not run on the road. If you don't have a treadmill, do laps on a soccer or football field where the grass is thick.... or a golf course. Or go to one of those tracks that has a rubber surface (grass is still better). Avoid the road as much as possible until you've fully transitioned and then slowly add segments of road.

    I also walk around in my Vibrams as much as possible to help my feet and lower legs along.
  • TinaDay1114
    TinaDay1114 Posts: 1,328 Member
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    I definitely agree with what the article is saying about hell striking being worse in Vibrams. What I don't understand is how someone wearing Vibrams would heel strike in the first place. I guess everyone is different, but when I tried to run in Vibrams for the very first time, it forced me to land on my forefoot. Landing on my heel would have hurt like Hell!

    So, if you're new to barefoot, make sure you do your research on HOW to run in them to prevent injury. And transition into them.... don't just drop other shoes cold turkey.

    Agreed -- definitely take your time to transition. I bought the Vibrams, took a few short runs in them (they felt WONDERFUL), and then decided I was ready for a long run. MISTAKE. I fractured my heel, and was out of the game for 12 weeks. All healed now, and I may get brave and try again. But this time I'm DEFINITELY gonna take it s-l-o-w.
  • Sox90716
    Sox90716 Posts: 976 Member
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    I switched to Vibrams 3 years ago. Prior to this I had some persistent knee pain, ankle pain and shin splints. I had surgery on the ankle in 2008 after an accident. I transitioned using the POSE method for about 2 months on the treadmill before going outside. I have not had any problems since the switch. I am wearing the New Balance Trail Minimus now along with a pair of Vibram Bikila LS. The New Balance are excellent on the road and trail. Good luck!
  • cbeutler
    cbeutler Posts: 667 Member
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    I'm a walker not a runner. I used NB Minimus Zero's they were very comfortable. After about 2 months I started to have problems with my calf, tendons, and knee. I'm using a more supportive shoe now (Brooks) and the problems have gone away.

    My best advice is to get a pair, start slowly and see how you feel.
  • grinch031
    grinch031 Posts: 1,679
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    I suggest reading up on this before choosing to go that route. There is some evidence showing the benefit of barefoot/minimalist running, but it is certainly not without its own risks.

    About Vibrams:
    One of the authors of this ACE study is quoted as saying "Buying these Vibrams and continuing to land your heels is probably worse than wearing shoes because the Vibrams don’t have any cushioning. … People may need very explicit instruction and time spent practicing how to land on the ball of the foot. Otherwise, they may be doing themselves more harm".

    http://www.sportsscientists.com/2012/03/vibram-shoes-named-in-lawsuit-danger-of.html

    Barefoot in general:
    http://www.sportsscientists.com/search?q=barefoot+running

    I definitely agree with what the article is saying about hell striking being worse in Vibrams. What I don't understand is how someone wearing Vibrams would heel strike in the first place. I guess everyone is different, but when I tried to run in Vibrams for the very first time, it forced me to land on my forefoot. Landing on my heel would have hurt like Hell!

    So, if you're new to barefoot, make sure you do your research on HOW to run in them to prevent injury. And transition into them.... don't just drop other shoes cold turkey.

    I was skeptical about the Vibrams from the moment I'd heard of them. I've improved my form a lot but still don't trust that I will get to the point where I could run my marathons in Vibrams without risk of injury. Instead I chose a more middle-ground approach which was to move to very light racing flats (as shown in my pic). So in these the forefoot landing is still promoted because the sole isn't too thick, but its still forgiving if my form still isn't quite right. Even if I could adapt to wearing Vibrams, I don't really see the payofff...I'd be too self conscious wearing them in public because they aren't too pleasing to the eyes.
  • kmg3475
    kmg3475 Posts: 16 Member
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    I have the Vibram Five Fingers but never made the transition to them. (They feel great running in grass uphill!) I have had issues for a couple of years with plantar fasciitis. BUT.....

    I have been injury free thanks to modifying my running style. I lean slightly forward and take shorter strides. So now I run midfoot and more efficiently. I just concentrate on the slight lean and my body does the rest. I really only have to think about it anymore when I am tired or running slower than I should be.

    This could be applied to the Five Fingers (because you have to lean) but I have had better luck with light shoes like the Brooks Pureflow. I have racing shoes also and am forced to run midfoot. Good luck!
  • KBGirts
    KBGirts Posts: 882 Member
    Options
    I suggest reading up on this before choosing to go that route. There is some evidence showing the benefit of barefoot/minimalist running, but it is certainly not without its own risks.

    About Vibrams:
    One of the authors of this ACE study is quoted as saying "Buying these Vibrams and continuing to land your heels is probably worse than wearing shoes because the Vibrams don’t have any cushioning. … People may need very explicit instruction and time spent practicing how to land on the ball of the foot. Otherwise, they may be doing themselves more harm".

    http://www.sportsscientists.com/2012/03/vibram-shoes-named-in-lawsuit-danger-of.html

    Barefoot in general:
    http://www.sportsscientists.com/search?q=barefoot+running

    I definitely agree with what the article is saying about hell striking being worse in Vibrams. What I don't understand is how someone wearing Vibrams would heel strike in the first place. I guess everyone is different, but when I tried to run in Vibrams for the very first time, it forced me to land on my forefoot. Landing on my heel would have hurt like Hell!

    So, if you're new to barefoot, make sure you do your research on HOW to run in them to prevent injury. And transition into them.... don't just drop other shoes cold turkey.

    I was skeptical about the Vibrams from the moment I'd heard of them. I've improved my form a lot but still don't trust that I will get to the point where I could run my marathons in Vibrams without risk of injury. Instead I chose a more middle-ground approach which was to move to very light racing flats (as shown in my pic). So in these the forefoot landing is still promoted because the sole isn't too thick, but its still forgiving if my form still isn't quite right. Even if I could adapt to wearing Vibrams, I don't really see the payofff...I'd be too self conscious wearing them in public because they aren't too pleasing to the eyes.

    Yeah, I've been wondering if I should find something more in between. I like the Vibrams, but not sure about the long distances either. I don't care whether or not they are aesthitically pleasing, because that's not a concern of mine when I am running.... but I have gotten things stuck in between the toes before and that's annoying!
  • VirtuallyAmy
    VirtuallyAmy Posts: 30 Member
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    I would love to ask you about Chi running. I am hoping to try this as I am a new runner who does not seem to know how to run!

    I have had Vibrams for years but I wear them for general wear. Love them and they are the only shoe that does not leave me hurting. Tried running in them once and about died. But I do not think it was the shoe. I die in normal shoes when "running".

    I plan to try to iron out how to run in general and then try the switch. I know this is not much help but I thought I would throw the totally newbie take on it at ya.
  • Eleisabelle
    Eleisabelle Posts: 365
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    Yeah, I know that changing my running style helped a lot, but then I got this shin splint that really gave me concern. I did a 10K last year, no problem, but when I retired those shoes and started training for the half, I started feeling some pain in my ankle that, on compensation, became a shin splint. Now I'm worried that either I transitioned into the new shoes too quickly (Supernova Sequence 4s--I loved my Supernova Sequence 3s, but of course they made major changes between the two) or that there's something else going on. I was curious if applying the forward lean and mid/forefoot strike to a minimalist shoe would help even more. Then again, maybe it is just that, for me, they changed the shoes too much between the 3 and the 4. I might also have increased my distance too quickly, but I was trying to take it pretty slow. Maybe it was a combination of all the above, too.

    If I do decide to go with this change, I'm not just looking at barefoot or VFFs alone. I'm also considering a minimalist style (like the Pureflow) or a racing flat. Because my ultimate goal is training toward a marathon, what might be a good racing flat for a longer distance? Any other recommendations on non-barefoot minimalist or transitional shoes?
  • Colbyandsage
    Colbyandsage Posts: 751 Member
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    bump
  • barefoot76
    barefoot76 Posts: 314 Member
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    I was training for a half marathon in January last fall when my knee and foot pain returned (I have terrible overpronation, especially in my right feet, so much that I often stand on the sides of my feet without even thinking about it -- I was always told this is because I am short with wide hips). I was pretty sure I wouldn't be able to make it through the whole half if the pain continued to worsen. I read about minimalist running and thought it was worth a try.

    I didn't "ease into it." I bought a pair of Reebok Realflex and went for a 4 mile run the next morning. My calves were very sore for the rest of the week, but I didn't have any knee or foot pain. I went back to my training schedule, running 9 miles later that week, and didn't look back. I ran the half in those shoes and it felt great. After the half was over, I bought a pair of Vibram Bikilas and wore them all day, every day.

    I ran another half in February and had no issues. Every once in a while, my left knee starts to pinch while I'm running; I find that if I just adjust my gait, the pain disappears.

    I didn't take classes, see a specialist or any of those things. I watched a bunch of YouTube videos on form and read a lot of articles online. YMMV, this is my experience. I will say that I prefer to run on the road in my Reeboks, on trails in my Vibrams, barefoot on the track, and in general I wear my Vibrams as all-purpose shoes, but there's no going back as far as running is concerned. I ran in Nike Airs for years and I can't imagine putting that kind of strain on my feet anymore!

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