Real experiences with barefoot/minimalist running

Eleisabelle · May 2012

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...

Ohbutiloveicecream · May 2012

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 · May 2012

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 · May 2012

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 · May 2012

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 · May 2012

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 · May 2012

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 · May 2012

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 · May 2012

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 · May 2012

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 · May 2012

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 · May 2012

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 · May 2012

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 · May 2012

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 · May 2012

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 · May 2012

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 · May 2012

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 · May 2012

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 · May 2012

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 · May 2012

bump

barefoot76 · May 2012

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!

glonigan · May 2012

I am a newer runner (just over a year) and decided minimalist shoes were for me after reading the book. I started with the Merrell trail gloves and also own a pair of new balance minimus shoes to see which were better suited for me. I love my Merrell's as they fit my foot better than the new balance shoes (narrower). I will say that minimalist shoes helped me develop better running form than I had prior. Also I spent way too much time reading about running form, etc to figure out how to get better/faster. Once I started upping my mileage I developed a stress fracture on my left fibula that put me in an air-cast for 4 weeks. A good friend of mine is also my physical therapist and he is an endurance athlete. His advice was to really look at running surfaces, time to train, recovery times, etc. Due to my work schedule, sometimes the only way to get in a run was to get on a treadmill. Unfortunately after 3-4 miles on the treadmill surface my legs were killing me in minimalist shoes. I started running with a metranome (sp?) to make sure I was running at the optimal 180 strides per minute pace and still was hitting the pain threshold at the 3-4 mile mark. About two months ago I purchased Newton Gravitas (I am a forefoot striker) and have had no issues since. My third run in the Newtons I put in 10 miles (Longest run of my life). I do still train in my Merrells on speed/short distance days and trail run/jog in my New Balance shoes and now see them as training aides but not long distance shoes. Just my two cents. - Best of luck

Eleisabelle · May 2012

VirtuallyAmy: I will repeat that I have not followed the whole Chi Running program, but after having read a little bit about it, I thought I'd give some of the principles a try.

Keeping the pelvis straight over the hips (engaging the core), leaning slightly forward (from the ankles, not the waist), using a mid/forefoot strike, and eliminating excess motion (too much leg swing, too wide a stride, arm swing across the body centerline), along with focusing on relaxed shoulders, helped me a lot. Rather than focusing on power, I focus on these elements, and while my pace increases only slowly, pace isn't the reason I run. So it works for me pretty well.

I've heard that the best way to get a full Chi Running training program is to work with one of their trainers. I can't afford that, and I'm not sure I value the expense, so just incorporating those elements is enough for me for now.

Eleisabelle · May 2012

Thanks Glonigan! That's a very helpful story.

nutritionwhiz · May 2012

I was wondering about this because I recently started jogging. I do this barefoot on the beach. Any thoughts on this?

hedgiie · May 2012

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.

this..
also improves balance for me.

bert16 · May 2012

I run in Nike Free 5.0's... they're not completely barefoot, but are certainly minimalist. I have been fitted for shoes and have also been diagnosed as an overpronator with a midfoot strike. The more structured shoes feel like lead weights on my feet; and I just buy into the whole concept of barefoot/minimalist shoes allowing for the feedback necessary to correct your own form. I trained for and ran my first marathon back in January in my Nike Free 5.0's and had no issues, whereas I had previously struggled with my ITB. So, just based on my own experience, I'll be sticking with the minimalist shoes until something changes. I am toying with the idea of trying Vibrams, as well as with taking a Chi running class, but haven't pulled the trigger on either of those yet... I'm going to pick my next marathon and then see whether I want to throw either/both into the training regimen.

Best of luck to you and your training!

Eleisabelle · May 2012

Thanks, everyone, for sharing these experiences. They're all very helpful!

I hope others will contribute to continue the conversation...

And I hope you all have a wonderful day!

tenunderfour · May 2012

I have a similar story... over-pronation and chronic shin splints. I wore stability shoes always with orthotics occasionally. I did exercises for my anterior tibialis muscles, iced religiously blah blah blah. Nothing helped. I made the switch to minimalist shoes and I have ZERO problems now. I wear Brooks Pure Connects. They are not a barefoot shoe, but have a low heel drop and are considered "minimalist' shoes.

I purchased these when they came out in October 2011. I had very little transition period. Maybe a little calf pain for the first week or two.... and I ran a marathon in them 5 weeks after I got them. And I PR'd!!!

I will *never* go back to regular running shoes ever again!

isa75 · May 2012

About 5 years I was doing a lot of running, a couple half marathons, training for a tri-athalon. I had always been plagued by the foot pain that the doctors, physical therapists and guys in the shoe store attributed to the over-protonation (swollen feet, numbness, knee and ankle pain). I bought all the fancy supportive shoes and a lot of money on orthodics and physical therapy. It got worse and worse until one find day I actually couldn't walk any more without being in agony. Given that I was following all the doctor's advice with no success I figured I needed to give up on the running. Stopped for a couple years (cycled and swam instead) until my feet were healed, tried running again with orthodics and boom, instant agony and swelling. So gave up again for a year to heal my feet and consider other options. In the meantime I read the book and did some of my own research. I bought the merrell/vibram barefoot runners and have been running in them for about 6 months. Super comfy, no problems as of yet. I eased into them pretty slow and have concentrated a lot on not heal striking. I am still only doing 3 mile runs max, but I have been incorporating more intervals (so I'm sprinting as well). So far I have not a problem. I love them. I will not put any other running shoe on my foot, but as I said, I am taking it very slow.

stevensashen · May 2012

I've got a similar story... at 45, after a 30 year break, I got back into sprinting. I had one injury after another for 2 years and then a friend suggested I go barefoot.

Within 3 weeks, my injuries were gone, never to come back. I'm now a Masters All-American sprinter.

Geek that I am, I made a bunch of huaraches running sandals for the local barefooters... and that turned into http://www.invisibleshoe.com where we have free plans to make your own sandals, as well as sandal kits and custom-made shoes... all of them are the closest thing there is to barefoot (we were just featured in the Nat Geo Running Gear Guide and Runners World in South Africa!)

Real experiences with barefoot/minimalist running

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