Thursday, October 21, 2010 at 6:00AM | Amy C Barefoot Running (I Blame Hawaii)
barefoot running in my new VibramsI bought a pair of Vibram Five Fingers last week. For those of you who don’t know what they are, they’re minimalist shoes that are designed for walking, hiking and running as close to barefoot as you can, with some protection against rocks, gravel, etc. on the bottom.
Barefoot running, along with the Vibrams, began to gain popularity last year and I, along with many, were skeptical. (I tend to shy away from the popular bandwagons, preferring to do my own research, observe for awhile and see whether something is merely a fad or whether there’s reason for all the hype.)
Since I began running in 2000, I’ve been extremely conscious of the footwear I buy and run in. I’ve experienced a variety of injuries (tendonitis, IT band syndrome, pulled muscles, issues with my sesamoid bones, etc.) and I believe my footwear contributes. I’ve religiously replaced my shoes after 500 miles of use, and wear stability shoes for over pronation.
I believe in buying and wearing shoes that support you. Our feet are our foundation. It’s what holds us up. Our feet are kinda, you know, important.
barefoot in hawaii
I lived in Hawaii last winter. When you’re at the beach, you don’t wear shoes that often. And in Hawaii (or any beach town, really), normal attire is often barefeet (or thin flip flops), bathing suit with a cover-up.
For eight months, I wore nothing (bare feet) and flip flops. I grew calluses. My feet got stronger and able to walk over coarse rocks and sharp lava. I’d be on a hike and watch other hikers pass by without shoes, or in the Vibram FiveFingers. Barefoot hiking seemed the norm.
Everything I’d learned in Colorado about appropriate footwear seemed to be thrown out the window on Kaua’i.
So, at the prompting of my husband, I tried barefoot hiking and absolutely loved it. The connection to the earth. The sense of freedom I felt. I was acutely aware that I’d been resistant because it was different and foreign and not at all what I’d been taught.
But I loved it. I did. And instead of being skeptical of the fivefinger fad and writing it off, I was skeptical, but watchful. I talked to people—friends, colleagues, sales specialists at outdoor stores.
barefoot running
I have to admit there’s a certain mystique and romance about barefoot running. It’s simple. It’s raw. It’s a back-to-nature kind of philosophy that I’m drawn to. Yet the risk of injury seemed high.
Think about it. You’ve worn shoes all your life. For me, that’s 30+ years. And all of a sudden you take the shoes off and go run. Ouch!
Our muscles aren’t generally ready for the new movements. So in order to have the best experience with this, much of the literature recommended you start slow. Really. Really. Slow.
I read Born to Run by Christopher McDougall. I read forums and online reviews. I heard from friends what they liked and didn’t like about them. And I decided to go for it.
The benefits are compelling:
- Strengthening your muscles. Running barefoot helps increase muscle strength in all the muscles of the foot, moving up through the ankles, calves, knees and hips.
- Decrease in injury. The research is showing that if you begin slowly (that’s sloooowly), instances of repetitive injuries goes down. I’m especially interested in this aspect of running barefoot, so will keep y’all posted on my progress.
- Improved Form. This is something I’ve already begun to experience since Hawaii. I rarely heel strike these days. My pace has increased slightly and I’m feeling lighter on my feet with the more mid- to fore-foot strike. It’s a huge reason I bought the Vibrams... running in winter and on Colorado trails is a lot different than a sandy beach.
So my plan is to run between ten and twenty-five percent of my runs in the Vibrams. And only once or twice a week until I feel confident my muscles have adjusted. I’ll continue to do most of my runs in my trail shoes.
reconnecting to the earth
My time on Kaua’i was magical. Challenging and crazy and hard for a number of reasons, but magical all the same. Connecting to the earth—from what I ate, to being in tune with the oceans’ cycles, to going barefoot—this was something I’d been missing on the mainland. And I’ve felt it slipping away in the four months I’ve been back.
This business of barefoot running is an experiment for now. One I’m really excited about and, if you’re interested, I’ll share my progress and experiences with you guys here.
What do you think? Have you tried them? How has it changed your running? Do you think it’s just a fad? A movement? A new way of life?
Share your experiences and resources in the comments. It’s still a really new thing, so let’s help keep each other informed, shall we? Thanks!
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Reader Comments (8)
I've also been running since 2000 and have run competitively through the high school and college levels. Since graduating I now run for myself. That is to say that I run because I love it and to keep fit. I was tempted to try the Nike Free's when they came out, but it didn't quite fit into my training (while in school) so I let it pass. Now that I'm governing my own training I could easily add a few days of barefoot running to my regimen. With the Vibram Five Fingers as well as all the other barefoot shoes out there, I'm REALLY interested in trying them.
I've been running in custom orthodics, the most un-barefoot running style there is, for 6 years but I'm convinced that barefoot running will increase my foot strength and possibly reduce my need for orthodics at all. I'm curious about long runs though. Aside from a slow transition into running in barefoot shoes, I get the feeling that you're not supposed to go for long distances in them (even if you've been running in them for a while and built up the proper foot strength). Is there any truth to that? Have you or someone you know gone for long runs in them?
I got the Vibram's and have been doing some light running with them based on past discussions with body workers. I had a knee problem 7 years ago. Solution was to add padding and orthotics to my shoes. I learned that this only treats the symptoms and the problem will manifest itself elsewhere. Which it did.
After some Rolfing to straighten my system out I was instructed to get rid of the orthotics and padding and let my feet figure it out. I have been without such crutches ever since. Running with the Vibram's takes it just one step closer to letting my feet figure it out.
My thoughts on running with them and if it is going to be a fad, only time will tell. The Nike Free's made a big splash a few years back and now I hardly hear about them. For the serious runner, in it for the long haul, I think shoes like Vibrams or Free's will be around. For those looking to check something off their bucket list, they are looking for the quick fix or super pill. Conventional shoes + orthotics or support shoes will also have a place because they offer that solution to what ails me today.
Jim,
Isn't it an amazing feeling to run solely for yourself? I love that. :-) My impression of long-distance running with vibrams or no shoes is that on trails it's a lot easier than on roads (your feet are constantly changing positions and not doing the same motions over and over again). I've heard of folks running marathons and ultra runs in them, so it's certainly possible.
Is it for everyone? Probably not. Would it take years to build up your strength? Probably so. But if it's something you're interested in doing, I'd recommend doing a lot more research on it, trying it out (slowly, of course) and seeing if it's right for you. Keep us posted!
Hi Larry.
Thanks for taking the time to comment. I love the idea of "letting your feet figure it out." It speaks to the philosophy that our bodies are made to run and when given the chance, can adapt quite well outside of the structures of shoes and support we've developed.
I agree with you re: is it just a fad? I'm sure there are a lot of folks who are buying them because they're cool and the "in" thing... but for those for whom it becomes more of a way of life, they'll be there.
Happy, healthy running!
I am interested in your ongoing experience with these and whether you'll be a total convert. I have spied quite a few runners on the trails I use in these and they all seem to love them for many of the reasons you listed above. What a great way to return to the basics while trying out a trend at the same time!
I remember the only time I visited Kauai I went on a 3 mile hike through some pretty rough terrain (for us city folk!) to a waterfall. We had a native Hawaiian as our tour guide, he carried all of our food/water on his back, had a knife in one hand and was barefoot. He said he had never gotten used to wearing shoes- and being in Hawaii they were never required in school. He laughed at us in our hiking gear and shoes and kept a brisk pace while chopping down some bushes for our group to get through. I'll never forget that guy... and his feet! :)
Oh Angie! I bet I know the trail you went on... have you read my "sometimes we need a little guidance" post (link below... having trouble with my links)? The beginning is about our experience with this one hike in particular that just might be the one you went on. :-)
I will definitely keep posting my thoughts as I get into the Vibrams. I'm super-excited about them.
http://www.expandoutdoors.com/blog/sometimes-we-need-a-little-guidance.html
So Amy do tell - your last comment was back in Oct - how've you been getting on with the vibrams since? I'm seriously considering buying a pair for my alpine running but not too sure about the sharp rocks on some of the trails.
Hi Julia.
The vibrams are going well, albeit slow. I haven't had as much time to run in them with the cold and ice we've had. And I keep to trails (avoiding mostly flat and concrete runs). I'm still absolutely loving them.
My longest run has been 5 miles. There's definitely more care taken as I run over elks and roots--every once in awhile I'll hit something wrong and it hurts. But I find I usually only run as fast as I'm able to pay attention and watch the terrain (slower than my usual pace).
I don't get as much flow right now, but it seems to make up in consciousness and connection to the trail.
Thanks for the reminder that I'm up for writing an update on my progress.
Happy running,
A