-->Barefoot Running (Sorta)
These goofy shoes are reinvigorating running
There’s quite a bit of buzz about barefoot running. I’ve been seeing a lot of talk on twitter and a few of my clients have tried it as well. There’s a growing body of research that suggests a forefoot strike during a barefoot runner’s gait is healthier for the joints than the well-padded heel strike of a heavily cushioned sneaker.
Enter VFFs … go ahead Google it and you’ll get all kinds of raves from runner’s blogs. I was impressed at the love people have for them.
VFFs are Vibram Five Fingers, they are essentially padded “gloves” for your feet, with funky individual toe areas and a thin rubber sole. They can be used for everyday walking around, hiking and, of course, running. They cost about $75.
I spoke with Jessica Cordero, a Pilates Instructor and exercise scientist, who recently made the switch from running sneakers to VFFs. She’s got a great understanding of the human body.
Lisa Johnson: What’s the Difference Between Running in Sneakers & Running in VFFs?
Jessica Cordero: A couple of big diffeences, when you run in VFFs you have to run on your forefoot and that dissipates force along your foot so that a lot of the initial shock and ground reaction force that’s generated from each foot strike is dissipated rather than absorbed by your body. There is significantly less force generated with each forefoot strike then with a heel strike.
The second difference is the amount of proprioception that you get. You can tell a lot more easily when your foot is about to roll. It takes less time to feel those and adjust to it in a sneaker. You feel a lot more connected to your environment with the VFFs.
LJ: How long does it take to make the switch?
JC: I think I made it a little more drastically than most. It took me maybe 6 or 7 weeks. I didn’t start running full miles though when I first started wearing them. I was wearing VFFs to get to and from the car, very little walking and standing around and then wearing them longer and longer to train clients. It took about a month before I went the whole day and then I started working out in them.
LJ: How did it feel?
JC: the transition was liberating. I had been dealing with plantar fasciitis for over a year and I’d give up hope for ever being able to run again. It felt joyous to run, it felt like it did when I was a kid. It just felt good to run again.
LJ: Would you say you’re running has improved or do you just like the way VFFs feel?
JC: Yes, my running has improved, the technique [with forefoot strike] has changed my mechanics. I run differently then when I was wearing running shoes, it doesn’t feel like I’m crashing into the ground when I run.
I can’t remember where I read this, but I remember seeing 25% of all people who identify themselves as runners have some sort of injury over the course of a year and it appears the numbers have been going up since the running craze in the 1970s.
LJ: Are you afraid of running on glass or rocks?
JC: I have a pair of the sprints which are the ones with the thinnest soles but I haven’t had any real issues. The only thing I’ve had issues with are rocks that are about the size of my big toe but big rocks and pebbles are no problem.
LJ: Would you ever go back to sneakers?
JC: No
Jessica pointed me to some research conducted by Harvard Professor Dan Lieberman of the Skeletal Biology Lab. You can read more about the technical details here.
My Story
As a little side story, I was at Harvard one summer taking classes and on a lark signed up for a 6 week running clinic. I had no idea at the time but I was being trained by an elite Ethiopian runner who was also visiting that summer (no I don’t remember his name, I wish I did!). I started loping along with heel strikes in my sneakers and he said, “no, no, no! from the toes!”
I ran as instructed and got great results, a year after that class I did a six-minute mile (only once). I was consistently a 7-minute miler and never had any injuries to speak of.
After a couple years of quick 3 mile loops around my neighborhood I aspired for a 10K and joined a running club. The coach yelled at me to switch to heel strikes, which I did. My time slowed and my body hurt more but I never associated this with my footstrike. I struggled and eventually gave up running regularly.
This post has given me hope that I can not only get back to loving running again, but also maybe to that 7-minute mile I miss so much. I am plodding along at an 11 minute currently, sad, but true.
What do you think? Have you tried VFFs? Did you have a good or bad experience?
L–
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Being the type who likes to go barefoot, I can see these fitting well into my life.
I’ve loved the Nike Free shoes for a similar reason. Thanks for the tip!
excellent point on the Nike Free, they are a similar idea … a few of my clients bought those too
I would love to use these, but the type of foot that can fit into them is very specific. If you have narrow/wide (me) feet, of long/short (me) toes, you are out of luck. Going out to try them on was very disappointing.
Everyone I know who does use them, loves them.
I think I need coaching in forefoot running.
I injured my knee last spring, and while it’s stable now, running isn’t really an option for me. I’m wondering if this might help (I used to enjoy running).
Food for thought – thanks for posting.
Gregory, thanks for the input, I hadn’t heard that and it’s good to know. I can see, with a molded footbed where that would be true.
Jim, I always think coaching when you’re trying something new is a good idea. Fitness isn’t necessarily just putting one step in front of the other … (pun intended!) Sometimes getting expert guidance is the best thing to start off something new. :-)
Nice post Lisa! Jim, since you didn’t mention how you injured your knee- acute or chronic injury- you might want to do Pilates and strength training to strengthen it and then begin working your way back into running. When you begin running, see if you can find a coach in your area who might be able to help you with proper form. There are a number of barefoot blogs that post information about clinics and coaching- Fleet Feet just hosted one this past weekend, they may have some more information.
Thanks Jess, I did use Pilates to rehab my knee! (I’ve been a Pilates instructor since 1998). Good idea about local barefoot running coaches … thanks for the ideas :-) L–
Vibram Five fingers are really a wonderful alternative to true barefoot running. You should slowly acclimate your feet to them. Going all out right away isn’t the right strategy. I use them to run sprints.
Train with purpose,
Sandy Sommer RKC
Thanks for sharing Sandy :-) I agree, you have to build up to them … L–
I switched from traditional running shoes to the VFF KSOs about a month ago, and I’m up to about 3 miles in them now (4-5x/week). I also wear them whenever I’m not at home, and I’m usually barefoot at home.
I like to run half-marathons, so I’m slowly working myself back up to 15+ mile runs over the next 4 months. Slowly is definitely the key; it takes awhile to get the correct running form down so that your calves don’t hurt the next day!
I recently purchases some VFFs (sprints)… I love them! I can feel that my calves are getting more toned.. I’m a walker, not a runner..but since I’ve been walking in these I’ve been dabbling in running more and more. I am definitely a believer now!
I actually have to disagree slightly with Gregory. There are some styles that are better suited to those problems than others, yes, but GENERALLY won’t be out of the question.
For women with *extremely* wide feet, try the men’s. The men’s last is wider and longer. I have wide feet (an E width) and fit the women’s just fine, however.
If you have a longer second toe, then they should be sized and fitted to that toe. This seems to work best in the KSO and Flow rather than the Sprint and Classic.
Also, be willing to try on at least three sizes. I take a 41 in the Sprint and Classic, but a 40 in the KSO. Vibram’s measuring device in my local store says I should be a 40. Performas also size with the Sprint and Classic for most people.
I switched to running in VFF KSOs last year. It took a couple months for the calf soreness to subside. I’ve been wearing VFFs now full-time (I have 3 pair, looking to get the new Bikila model as a fourth) for about 5 months and won’t ever go back to heavily padded sneakers. I’ve had debilitating back problems for many years and this past year, though I still had a few occasions of back issues, they have been progressively less problematic; from having a hard time walking or standing to just a minor twinge in the muscles.
Good point about ankle rolling. With the foot so much closer to the ground, there’s less chance of actually rolling the ankle and if it does happen, it’s not such a big deal. After using VFFs (or possibly other minimalist type shoes, e.g. Terra Plana EVO), your foot, ankle and lower leg are all much stronger, and that strength helps a lot to minimize ankle rolling, as well as being able to react more quickly.
Hi Lisa,
Great write up on VFFs – I got my pair mid-winter this year as a birthday gift, and what a wonderful gift it is.
I broke-in my VFFs(Flow) by just walking with it daily in malls, supermarkets, shovling snow :D a couple of weeks. There after I started engaging in treadmill runs starting with an easy mile twice a week adding a mile each week till I’ve reached 5 miles. Focus was of course on foot strike in conjuntion with heel & knee lift.
Transition was interesting and fun as running in VFFs made me specially aware of how the whole leg suspension system works. VFFs also provided me feedback that helped me tweak my form and with change of course came unfamiliar feelings like tight calves.
After 5 months of exclusively using the VFFs for walking and running on the treadmill I decided to take them for a run on my stay in National Harbor, Maryland on asphalt, cement, wood, sand, grass, and dirt around 45min on an 8 minute/mile pace and it was a blast.
I may not be filling my closet with VFFs nor replacing my running shoes with it – not until Vibram comes out with a formal wear version :D but one thing is for sure, using the VFFs improved my running and that’s the bottom line.
It’s worth the time and effort it took for me to get back to barefoot running form with the VFFs and now I’m free from all the shoe manufacturing hype – the quest for the perfect running shoe is over!!!
Wow, everyone thanks for the comments about the VFFs. I’ve spoken with Vibram and they’re sending me a pair of the Bikila’s and I’ll be road testing them soon and reporting back. :-) L–
I run 10-13 miles a day in my Vibrams. I transitioned very fast, 4 weeks or so. I got used to them quick and I will never run in a conventional pair of running shoes again. I even have a pair that I wear for my everyday events and work. Good bye Nike, Asics and Saucony. Hello Vibrams.
I loved these at first but now have a stress fracture in my foot :(
Kristin thanks for the comment. I’m sure, like everything, VFFs aren’t perfect for everyone and having that perspective (from you) is welcome and needed. There should definitely be a gradual break in with these shoes and even then it won’t always be a good fit for everyone … appreciate the thought. L–
I switched to VFFs very fast. One month fast… I used to suffer from low back issues so severe some days I could barely walk. I also used to have shin splints. I figured if the VFFs could help with that pain, even just when I ran, it would be worth whatever discomfort I felt adjusting to being (almost) barefoot.
I won’t lie. I hurt that first month. I was learning a new running technique on very weak feet and ankles, while still dealing with the effects of being “shod” for so long. After few weeks though, my low back was hardly bugging me anymore and my shins never felt better.
I now run twice a day, usually a few k in the morning to get my day started and end my work day with whatever I can get in – all in VFFs. I shop in them, go out in them and (having converted my boss) work in them. VFFs literally changed my life. I’ll be a VFF girl forever.
Hi Lisa, great article! In response to Gregory, I ordered a pair online at the size I measured to be, but they were too small. I have a narrow foot with long skinny toes and it was really uncomfortable. I then tried trading them for the same size of KSOs as they fit larger and they were more comfy but still were too small around my long finger toes. I then went to a local store that carried them and ended up getting several sizes larger than I measure, but rest assured, if you have have long skinny toes, the sprints are the ones for you because the bigger size will accomodate your toes and you can cinch up all the sides of the shoe in order for it to accurately fit the rest of your foot, so Gregory, there’s hope! If your toes are too short, I would still recommend the sprints as they are the most size flexible and get them from a retailer rather than online.
I also wanted to point out a few other things as I am not a “traditional” runner. I’m 5’11 and weigh 290ish pounds. Most trainers would say, “You, run?!? No. You’ll kill your joints/ankles/etc. You need to walk.” Maybe in regular shoes yes, but I have been running in my vibrams right out of the gate and it’s wonderful! Granted, I’m not a long distance runner yet, but any running is better than none and I’ve worked up to 2 miles of mostly jogging with a few brisk walk breaks during, and I feel great. I have never had luck walking as a)it’s boring and b) it kills my back for some reason. So anyone larger reading this, there’s hope for us larger people trying to get down to a more healthier size!!!
Jenny, thanks for the comments about the fit, good information for people trying to size properly.
Zara, thanks for your comments. I guess people should “convert” over as their bodies adapt and everyone adapts at different rates. The key, I think, is always to listen to your body. :-) L–
gregory, i disagree with your statement. i have a EEE foot sized 8.5 US. i bought size 39 in the VFF and they fit pretty nice. it is a molded base but by nature of the material it is flexible to accomodate variances. the fit is very different than regular shoe sizes and i had to try 4 or so sizes to get the one just right. if youre still interested i would reconsider and take another look at them.
I am a modern dancer as well as pilates instructor. Modern dance is usually done barefoot so I love feeling my feet on the ground. A few dancer friends of mine have these shoes and now that’s all they wear. They say it strengthens their feet. I haven’t heard anything negative about these shoes so I think I will try them.
I’ve switched to a midsole strike and can actually run again! I, however, have switched to Newtons — where all the padding is in the mid sole. Very comfortable and my knees are feeling fantastic.
Thanks very much for that input Trainer Momma. Important to know there are alternatives out there for everyone. :-) L–