Do you suffer from joint pain, plantar fasciitis, achilles tendonitis or cramping? Try running barefoot. Perhaps, you just want to see improvements in your running? Consider running barefoot! Maybe your “medical” doctor has told you that you need to quit running all together. Barefoot/minimalist shoes promise to correct poor running technique which is to blame for many common ailments that runners face.
Barefoot in Action
The barefoot movement has been propelled by some of the top long distance runners in the world. Bruce Tulloh, Herbert “Herb” James Elliot, Zola Pieterse, and many more have trained and even competed absolutely barefoot. I should also mention my favorite people, The Tarahumara people of northern Mexico. The Tarahumara use the toe strike method of running, which is natural for barefoot running. Often, the men kick wooden balls as they run in “foot throwing”, or rarajipari competitions.
The foot throwing races are relays where the balls are kicked by the runners and relayed to the next runner while teammates run ahead to the next relay point. These races can last anywhere from a few hours to a couple of days without a break. That’s a long time to be running barefoot! Recently, an Australian couple set out on their “Running Raw Around Australia” campaign.
The couple hopes to inspire and motivate conscious lifestyle choices, promote kindness and compassion for all living beings, and raise environmental awareness for a sustainable future. In 2013, these raw vegan athletes will run 365 marathons in 365 days. Here’s the kicker: they’re doing it all barefoot!
Barefoot Running Technique
The human body was built to run. Our legs and feet were designed to absorb the shock of landing and turn that energy into forward motion by way of our natural arch. Most runners today have been conditioned to wearing big clunkers like the Nike XL5000s (Probably not an actual shoe). Because of the added absorption from the sole of the shoe, their legs are no longer doing the work. Their gate has been thrown off, legs weakened, and are now landing predominately on their heels.
The foot of a barefoot runner lands with a more springy step on the middle, or on the ball of the foot. The duration of the strike is shorter and the step rate is higher. Studies have shown that a higher pre-activation of the plantar flexor muscles are present when running barefoot. Forefoot strike, shorter step duration, higher rate and higher muscle pre-activation are techniques to reduce stress of repetitive high chocks.
Getting started running with no shoes
So you’ve decided that you want to give barefoot a try? I recommend that any runner who is wanting to go barefoot, give a minimalist shoe a try first. You should transition slowly back into the natural rhythm of things. New Balance, Merrell, Mizuno, and Adidas have many good options for beginners. Search for a review of some of the top shoes. Many vendors of minimalist or barefoot shoes will “strongly” suggest that you work your way into your new shoes.
You should not attempt to do your long runs in them right away. In fact, you should probably only be doing about 20 – 30% of your running with them at first. Give your body time to adjust. You spent many years training your legs to be in the condition that they are in now. Don’t expect them to work out all the kinks over night. It can take up to 6 months to completely transition your legs and feet to work with your new shoes, so be patient.
Barefoot shoes are not a fashion statement. They are meant to be used as corrective tools to minimize injuries. Aside from the health benefits, barefoot shoes give you a sense of freedom. They allow you to feel every step of your run. Once I slipped into my Vibrams, I realized the connection with Earth that I had been missing. For me, running is a form of meditation. It is a place where time stands still and I feel completely connected with nature. Nothing matters except for that next step. Barefooting elevates this feeling, allowing you to attain maximum “chi.”
Here’s are the shoes I used for transitioning, in chronological order:
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Used these for approximately 6 months. One injury at about 2 weeks in. Completed two half-marathons in the Merrells. These are currently my alternate shoes. No injuries.
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These are the ultimate barefoot running shoes – Vibram
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What shoes are you currently using? Do you have some favorites? Let me know in the comment area below. Happy Running!
If you’re ready to experience a true barefoot shoe, check out my GladSoles Running Sandals Review.
My wife bought me some vibrams and last week I ran a mile and I felt ok, I was a little sore but it went away the next day. I ran a 5K in them 2 days later and I had to walk the last mile because my Achilles tendons hurt so bad. I am a big boy 5'11 240lbs. I am running to get back into shape after life as a lawyer has kept me behind a desk and overweight. I am going to follow the advice of this article and slowly rotate my vibrams in until I feel no more pain.
Hey Sam,
I'm so glad to hear that you are taking control of your health. I strongly encourage you to take it easy at first; allow yourself 6 months to fully transition into the shoes. Are these your first pair of minimalist shoes? If so, be even more careful. I bought my first pair about 3 months before a marathon, and I was good to go by race day. It's perfectly normal to feel pain in your feet during this transition, as you are waking up sensitive nerve endings that have been sedentary for so long. You see, there are many nerve endings in our feet, just like in our hands – they
were both designed to provide feedback to the brain to let us know what
move to make next. So, it takes time to allow these nerve endings to
adjust to their reaction to the ground. Hang in there and read this article for even more help: https://www.forkstofeet.com/2013/03/vibram-fivefinger-bikila-ls-review.html
Thanks for responding and good luck with your transition. Keep us posted!
I wish I found these articles a week ago lol. I am glad that I have only put in one run in them so far. My question now is what do you do in the winter time? I don't belong to a gym and don't own a treadmill. I live in Wisconsin and am wondering what minimalist runners do when there is snow and ice on the ground?
Well, that's a good question. I suppose you guys have some pretty rough winters. I suppose a gym membership would help. If the snow isn't up to your ankles, you could wear a pair of Injinji sock, which are 5-toed. I just tried a pair yesterday. They fit perfectly inside my Vibrams. Check out the pic: http://instagram.com/p/b4k7uqF4MC/
I've been transitioning in Vibram FiveFingers since 1 Jun 2013, I've always had to deal with terrible shin splints to the point where I couldn't run for months at a time.
I recently started run 1-2 miles on the treadmill and in the neighborhood and 0 injuries so far (with foam rolling) these are the way to go! Couldn't be any happier, i recommend these to anybody.
I'm so glad to hear that Five Fingers have helped to relieve your pain. It's nice to hear how these shoes are helping people. Thanks for sharing your story with us. Unfortunately, in the running community, these shoes attract a lot of speculation. Like you, I have found that these shoes have prevented me from getting injuries like I used to. Take care of yourself, and keep me posted on your transition. Thanks again for commenting 🙂
I bought my first pair of Vibrams in the spring of 2011. I have never looked back. I've been running competitively since I was 9, and these – hands down – were the best shoes I've ever had. Don't get me wrong, there were days after running 5+ miles in them that I absolutely could NOT walk due to calf tightness, so I recommend that your readers take your advice and take it easy! I, however, am a little stubborn and tend not to listen to advice that advises me to take it easy while running. Ha. I've had a few pairs since then, but this summer I have switched it up to Merrell's M line of barefoot shoes. They use the Vibram sole, as you probably know. I'm literally obsessed. I have two pair – both have a 0mm drop, but one pair has 4mm of cushion, the other has 2mm. I favor the 4mm (Bare Access 2) most likely because it's the one I choose to wear the most. I love the light weight feel of the shoe and how in touch I feel with the ground with every stride I take. Love, love, love Vibram and Merrell, and after nearly 20 years of running, I will never run in anything else! Great article, and thanks for sharing the info!
Thank you Jen. I'm glad to hear from someone who's been wearing Five Fingers for a little time now. It's great to hear that they're not only holding up, but still your favorite shoe!
I finally found the posts I was looking for 🙂 I have given big hints that I wanted a pair of Bikila's for my birthday and I do believe I'm going to get them. I just have one problem now after reading the posts. Since I am brand new (still doing a walking/run/jog thing) should I get these? I wanted to get them before I got used to anything else but now I don't know if it is a good idea. I was thinking about ordering online also because I have to drive around 2 hours to a dealer but after reading the posts and comments if I get them I am driving the distance for a proper fit. Thank you:)
I believe that anyone can transition into barefoot shoes pretty easily with a little information and patience. It doesn't matter if you're running, walking, or jogging. I'm not sure that I would drive 2 hours to get Bikilas, although I would if it were my only means. I would keep searching online, looking for good deals. And if you look on Vibrams' site, they explain how to measure your foot for the shoe. The worst thing that could happen is you'd have to send them back. If you can afford it, buy two pair and return the one that doesn't fit. Going to the dealer will certainly ensure a proper fit, but call ahead to see if they "think" they have your size. Hope this helps, and I still enjoy running, walking in my Vibram Bikilas everyday!
I want to add that I am not using running shoes. Since I have wanted the Bikila's for awhile I started wearing Croc's sandals. They don't look like croc's, they are very thin all around with two straps that go across the foot close to the ankle and behind the ankle and the sole is pretty thin. They are not the clunky Croc's we are used to, hope my description helps.
I will try online first and if I have to make a trip to the city I will just have to make a day of it 🙂 Thanks for your help.
You're transition may be easier than most, considering the minimal padding of the Crocs. Just be sure to take it easy at first and work your way up 🙂