Talking Barefoot

Barefoot running. It's an interesting term, but with books, marketing and shoes geared towards it, the running consumer is not 100% what it is. They hear this and that and they want to try it. But what is it?

Many of us have heard of the book "Born to Run" by Christopher McDougal. His book develops the idea that ancient man, when he was hunting and gathering ran with a more mid to fore foot strike so he could chase of run from animals easier. As shoes were developed the heels of shoes promoted us to be heel to toe strikers. He cites research by Harvard University to back up his thesis. He also throws a lot of blame at the major running shoe companies like Nike.

A few years ago Vibram introduced the Five Fingers Shoes. They are credited with bringing the barefoot revolution to the masses. From their website:

Wearing FiveFingers for running, fitness training, water sports or just for fun will make your feet stronger and healthier—naturally. And while we do love our Vibram FiveFingers®, we don’t believe it is the only footwear you will ever need. There are many times when you need the protection and security of a shoe or boot. Like all things in life, there is a balance, andVibram FiveFingers® provides a healthy alternative to traditional footwear.

On a weekly basis, someone talks to me about barefoot running and minimal shoes. As I talk, I do my best to find out how much running they are doing, what kind of surface they run on and do they have injuries. These are important. I will also tell them, because most are mistaken, the minimal shoe is not CHANGING how you run, it promotes a different kind of foot strike, but will not make you run better or differently. Your change in running form comes form you.

Not understanding this is what gets people in trouble. Here is what Vibram advises:

- Listen to your feet! Switching to Vibram FiveFingers® from traditional shoes is a transition that may take time. For some, it is a matter of weeks, for others months, and for a few it could be a year or more. Much is dependent on your foot type, the activities you’re using FiveFingers for, and the amount of pronation you experience. The progression will ultimately be worth the wait, and your foot and body will be stronger and better off for it. The answer lies in your inherent foot and body biomechanics and the condition of your muscles. Just remember, improving the skill of those muscles then practicing and using those muscles in Vibram FiveFingers® will increase both endurance and strength. This will have profound beneficial effects on your body and wellbeing. Listen to your body.

- Stop if your arches or the top of your foot is hurting, or if anything else hurts! Remember to transition slowly to FiveFingers in order to build strength in your lower legs and feet and to minimize discomfort. An adjustment period is normal, and any discomfort should decrease after a week or two of use. When running in FiveFingers, sometimes arch and foot pain occurs from landing with your feet too far forward relative to your hips and having to point your toes too much. It can also occur from landing with too rigid a foot and not letting your heel drop gently.

-Stop and let your body heal if you experience pain. Sore, tired muscles are normal; bone, joint, or soft-tissue pain is a signal of injury.

-In the beginning, remember to carry your traditional footwear in your hands as a backup. If you need to stop in the middle of a workout, you can put on your cushioned running shoes and continue with your activity.

Vibram is being sued by people complaining that the Five Fingers Shoes do produce the health benefits the company claims. I really hope this lawsuit is tossed out, and someone can explain to these people that this kind of shoe is not for everyone. Let me repeat - it is NOT for everyone. You can run minimally in any kind of shoe.

If you want a more minimal shoe, and you wear a pretty stable shoe, begin to bring down the level of stability in your shoe. If you get a minimal shoe - SLOWLY introduce it into your running. I recommend walking in them for a couple of weeks, focusing on the mid foot strike.

There is nothing wrong with wanting to change your form, just know the work and effort comes from YOU and not the shoe.

On a sad note, Ultra Marathoner Mich True has died. He was made famous in "Born to Run" under the name of Caballo Blanco. He ran with the Tarahummara tribe in Mexico that McDougal writes about. He created the Copper Canyon Ultra Marathon, and was a legend in the ultra community. He was found in New Mexico on a trail after missing for several days. Sad news indeed.

Charlie