It now seems that barefoot running is picking up steam. I first started experimenting after I read the book "Born To Run" last year, and am still working at building up my calf and achilles muscles as well as my distance. As anyone who has read about or tried barefoot running, you know that once you get past the adjustment period, it's more comfortable and less painful than running in shoes. Aside from the dangers of glass, rocks, and the like, the posture adopted while running barefoot is, especially for me, much more comfortable due to the lessened impact on the heel, which had always caused me pain.

So I was very happy last night when I caught a segment about barefoot running on NPR on my way home from work. As I've learned first hand, and as the anthropologist in the NPR segmente found during his studies, "runners in shoes usually landed heel first. Barefoot runners landed farther forward, either on the ball of their foot or somewhere in the middle of the foot, and then the heel came down — much less collisional force."

I am happy to see that with each passing week that it seems that more research, stories and dialogue are coming into the mainstream about barefoot running. So I'm happy to share this NPR segment from last night with those that are interested.

Study: Humans Were Born To Run Barefoot


Related Links:
Barefoot running update plus Vibram Five Fingers

Labels: barefoot, lifestyle, running

For maybe 4 or 5 months now I've been experimenting with barefoot running. I've written about this before, so I won't bore you with any old details. However, I am happy to report that after nursing my calf injury back to health, I've been able to get out and run 4-5 days a week now, mostly on rocky trails in the canyons near my house. I've not been going totally barefoot, but instead until last week have been going with just a pair of Speedo water socks. They provide adequate protection from the ground (from both the rocks in the trails and from the debris on the roads) and also are minimal enough that I've been able to adapt my running style and moderately strengthen my feet, ankles, and calves.

Because I'm still fairly new to "barefooting", I haven't been going more than 3 miles at a time, but the runs are feeling good, and for the first time in basically my whole life, I am able to enjoy running and am also able to do it pain free. I used to have all sorts of issues, tight calves, shin splints, muscle cramps, and the only way I was able to put any miles on was by stetching like crazy and slowly working at it.

So now come the Vibram Five Fingers. Initially I wasn't going to buy them because I just didn't want to spend the money, and figured the water socks were a good cheap alternative. But now after finally breaking down and buying the Vibram KSOs, I know this is not really the case. Let me tell you, the difference between Five Fingers and water socks is definitely noticeable, as was the difference between running shoes and the water socks.

The reason that I finally caved and bought them is because of my upcoming trip to Thailand. I really only want to bring one pair of shoes, and had read the the Five Fingers make great travelling shoes because they are so minimal. Addionally they are easy to pack and can withstand city walking, light trekking, beaches, and water. So rather than buy shoes for travel, I opted for the Vibrams and now can use them for running too. It took me a while to make my decision, but I finally decided on the KSOs (Keep Stuff Out) in the grey color.

Before purchasing, I dutifully followed the sizing directions on the Vibram site, which tell you to measure your foot, and go by that rather than a standard shoe size. After finding my size, I saw that Vibram was out of the grey color I wanted, but I was able to find them at Summit Hut. The price was perfect, and even free shipping!

So here is my review thus far:

First of all, don't assume your size. As noted, use their chart. My feet measured at just over 11", so I bought the size 44 which are for foot size 11 1/4". I first put them on and thought "Oh no", they seemed way too snug, and I was tempted to send them back for a bigger size. But I did some googling and found that a snug fit is standard, and actually what you want. Several people noted that the ones that felt too snug at first soon adapted and perfectly. So far I am finding the same. So rule #1 is follow the chart and wear them around the house for a few days before you give up and return them for a different size. Barring any strange circumstances, their chart will likely be more accurate than your judgement.

Having first worn them around the house a few times to get used to them, I've now also worn them out for one long walk with the dogs and two runs. They held up great and the snug feeling has gone away and I forget I have them on. My only problem so far (besides foot fatigue) is that I have a big dog that likes to be so close to my side that she steps on my feet, and obviously, the Vibrams provide no protection against that. I can't fault the Vibrams for this issue though, because their goal is to be minimal. But this does lead to some concern about the durability of the tops of the KSOs. Will roughness and scratching from the top cause the material to rip or tear? Also, I have already stubbed my toes twice, once when my dog got too close, and once on something random. I guess you take for granted how much shoes (or water socks for that matter) actually protect your feet. But with these two exceptions, I am overwhelmingly impressed with these Five Finger shoes so far.

After two runs in them, I have to say, "Wow!" I thought the water socks were minimal and let me "feel" the ground, but these Vibrams simulate barefoot so much better. (In fairness, water/aqua socks are cheap and closer to barefoot than sneakers, but it does not simulate barefoot like the Vibrams). The trail has never felt so rocky, and I had to be careful not to step on big stones since it actually was hurting the bottoms of me feet, something that I only rarely experienced with the water socks. But in time I think this will be fine as my feet toughen up. And as others have noted, it is certainly amazing that I was able to feet sand and grass between my "toes", and even the mud squish under my feet!

All in all, my "barefooting" is going well, but after my conversion from the water socks to the Vibrams, I realized that I still have a ways to go to stengthen my feet. My leg muscles feel fine, but I am noticing significant fatigue in my feet and arches, something I briefly noticed when I switched from sneakers to the water socks as well. I guess this is phase 2, one step closer to real barefooting!


Related Links:
Barefoot running update #2
Barefoot running update

Labels: barefoot, lifestyle, running

I guess it's about time for my barefoot running update. The first couple times I tried to run barefoot I had extreme soreness in my arches and the lower part of my leg, I'm not sure of the muscle, but basically from the calf down to the ankle. There was no pain, but I definitely could feel the soreness, especially when I would get up after sitting for a few hours.

Two weeks ago I finally made it to Sports Authority to buy a pair of aqua socks. I know, not the most stylish footwear, but they do seem to work as far protecting my feet while still allowing barefoot style running. Right around the time I first tried going barefoot, I was having recurring calf pain while running in my sneakers, but since I've gotten the aqua socks, things are feeling better. I'm not even up to three miles yet, but considering that after my first attempt I made it probably barely a mile barefoot (after 1.5 miles with sneakers) and was unable to run for 5 days due to soreness, I'd say I'm doing pretty well. Earlier in the week I ran 1.5 miles in the aqua socks, then another mile barefoot, and then yesterday I did 2.5 totally barefoot, in the grass though, not pavement.

Regardless, I'm happy to report that my feet are feeling great, the soreness is pretty much non-existent, and I'm making good progress. I do have a bit of achiness in my feet and achilles, but again, a good ache, not pain.

Here's to hoping for three barefoot miles tomorrow!

Labels: barefoot, running

Footprints in the sand - Photo credit ApidyaThe running, and more specifically the barefoot running, hasn't been going as quickly as I would like. I am still nursing a sore calf, so any progress is limited as I can only comfortably run 2-3 days per week, and only for 20-30 minutes at a time.

Also, I have been lagging in getting to the store to get a pair of water socks to start running in. I read water socks are actually great minimalist running shoes, which around here I really need since barefoot is hardly an option, unless I make it down to the beach. (There isn't a whole lot of soft grass in San Diego.) The theory behind the water socks is that they provide a fair amount of protection against objects on the ground, but don't provide any real support and don't encourage heel striking, which is what would be avoided going barefoot.

Yesterday morning though, I got in a nice 5-10 minute barefoot run and it felt great! After my 20 minute run which was split between concrete sidewalks and a short canyon trail near my house, I went down to the ball field at the Rec Center, and did a few laps around the field. The best part was that I did a couple sprints, and I have never felt better or lighter sprinting! (Though my conditioning leaves a little to be desired)

Near the end of the barefoot session, I did notice the pads of my feet were beginning to get sore, which is good I suppose. This means I am on my way to toughening them up. And now, about 36 hours later, I do have some soreness in my arches and calves, but have come to understand this is a normal symptom when you first go out without the support of shoes. Hopefully I can continue this training, get my feet to strenghten up, and maybe by the time they are ready to go 20-30 minutes I will have a pair of water socks that I can use.

Labels: barefoot, running, updates

There are a few things that I've recently learned about running that have me excited. I've always been a casual jogger, but have never been all that thrilled about it. Really it has been more of an activity to stay active than something that really intrested me. But after reading the book Born to Run, I have a renewed interest in it. I have been taking tips and drawing inspiration from where ever I can, including the book, a DVD called Chi Running, and some of the Superatheletes that were written about in the book Born to Run.

And so far, I'm happy to report that it seems to be working. My issue is still with my conditioning, but my runs -- short though they may be -- have been more enjoyable and with no apparent issues. One of the biggest things I have learned is about how our feet are intended to function, and how wearing high performance running shoes changes that. According to many sources, running shoes generally hurt running performance rather than help. This is for several reasons. Apparently while wearing shoes, the ability for the foot to feel the ground and thus ensure that we are running with proper form is hampered, in turn causing bad form that can lead to potential injuries that would be prevented if running barefoot or with very flat or thin soled shoes. Heel striking is a common injury that wouldn't occur without these "performance" shoes. Also, with feet kept continually in shoes and supported, many of the muscles of the foot are allowed to weaken, which further increases the chance of injury. I have read of people whose running injuries have totally disappeard within months of starting to run barefoot! Additionally, I have heard accounts of people with so called flat feet (like me) who adopted barefoot running and subsequently lost the flatness and developed an arch.

It's just amazing what our body can do.

The biggest thing that I repeat in my head now as I run comes from Caballo Blanco, who was introduced to me in the book Born To Run: Run easy, light, and smooth. Amazing how much that works.

Also what I am focusing on:

• Keeping my knees bent to help absorb the shock of landing, rather than letting the shoe do it
• Avoiding heel striking by being lighter on my feet and taking shorter strides
• Trying to lift up my feet from the ground as opposed pushing down to propel, to make the movement easier, as taught by Danny Dreyer of Chi Running
• Posture - keeping my shoulders over hips, and my hips over feet
• And while my hips stay aligned with my feet, I picture my feet as wheels doing a smooth circular motion rather than scissoring

I am still a beginner at this, but I definitely have a new outlook on running...


Related Links:
Ultra marathons and barefoot trail running

Labels: reading, running

Ultramarathoner Scott Jurek and Tarahumara runner
Photo credit: not sure, I think hereMy new interest. Well, an interest maybe, but that's about where it ends. I do run, but typically only 3 miles at a time. Hardly even a 5K, never mind an ultra marathon. Though I do love the idea of being able to run long distance, it is just so raw and primal and is truly the way we were meant to get around. But is it really possible for anyone to run 100 miles at a time?

I've been reading the book Born to Run and it's just amazing. I'd heard of Dean Karnazes and ultra marathoning in the past, but sort of just figured he was some super human guy and there were only a few crazies out there who did this sort of running. But after flying through the first half of this book in just a few days, I'm wondering if it really is true that anyone is capable of running great distances. Not only does the book thus far tell the interesting story of the Tarahumara natives of Mexico who regularly run distances of 100+ miles, but there are a few profiles of other some interesting people who actually do this sort of running regularly too.

The most I've ever run at a time is when I did a half marathon three years ago, and that took 3 months of training to be able to complete. And for me that was tough, as I've never been a runner and never found running that enjoyable. But maybe there is something to it, a technique that most people just can't figure out. I know that since I've started running semi regularly, I've been able to adjust my technique to a point where I can do it a bit easier, though conditioning is still my issue.

Maybe I'll try it barefoot or with sandals like the Tarahumara. I'll get on it right after my calf heals from when I pulled it running last week...

Labels: adventure, inspiration, interesting, lifestyle, running