“How do I start barefoot running?”

“What’s the best book/course/coach for learning to run barefoot?”

“Can you show me what barefoot running form looks like?”

I get these questions a lot. And, frankly, I don’t want to answer them. In fact, I’ve resisted writing this post for, well, months.

Here’s why (in no particular order, even though I’m using numbers to delineate my reasons):

1. Frankly, if all you did was take off your shoes, go for a run, stop when it hurts, and experiment to find ways of running that don’t hurt, you would learn more than I, or anyone else, could tell you.
2. Those of us who’ve observed barefoot runners and coached barefoot running are starting to notice the obvious: different runners have different form. That is, when you look at the BEST runners, they may have a few things in common, but they’re not all doing the same thing. So, I don’t want to say something that isn’t going to be relevant for YOU.
3. To be totally candid, I’m in an awkward political situation — as a guy who sells “barefoot-style” footwear, and who would like to have ALL the coaches referring their clients to me, I can’t single out one coach/book/technique over another (or one “under” another, either). I can tell you that if you listen to ALL of them, and then follow a bit of advice I’ll give, below, you’ll appreciate each coach for his/her unique contribution to you barefoot running form.
4. Many runners aren’t aware of what their bodies are actually doing, so certain recommendations won’t be effective anyway. If I say to you, “don’t land on your heels,” and show you a video of how you’re “supposed” to land on your foot, you may be 100% convinced that you’re doing what I suggested, and then a video might show that you are totally heel-striking. In other words, what I say will be less important than what you learn on your own.

That said, here’s some thoughts about getting started with running bare footed.

• Realize that the best coach you have is YOU and your sensations and whatever you can learn from watching video of yourself (especially slow motion video). In fact, you MUST become your own best coach, because no external coach will be there for every situation you’ll encounter as a runner. If you can’t listen to yourself, make adjustments in what you’re doing, and know when to STOP… no other coach will be helpful anyway.
• Start SLOWLY and build up. Check out my post about getting started with barefoot running. There’s no rush in making the transition to barefoot running. And there’s no way to predict how long it will take YOU.
• Remember that this is a never-ending process that you can always improve.

To be slightly more specific and technical, and tell you some of what you would discover on your own with enough time and attention:

• Hard, smooth surfaces are the best for learning. They give you the most feedback.
• You want to land mid-foot or fore-foot. Do NOT reach out with your foot to do this; that’s the opposite of what you want to do.
• You don’t need to stay on the balls of your feet and put extra strain on your calves and Achilles tendons. Once you land on the ball/midfoot, you can let your heel drop if it feels better to do that, and it will feel better/worse depending on whether you’re going uphill or downhill or on a flat, and depending on what speed you’re running.
• Don’t PULL your foot toward you, or PUSH it behind you… that’ll cause blisters as well as put extra strain on your hamstrings (pulling) and calves (pushing). Think, instead, about PLACING your foot on the ground and LIFTING it off. And lift by using your hip flexor. That is, think about lifting your foot off the ground by lifting up your knee, not by pushing off the ground.
• Aim for having your feet land more “under your body” than you’re probably used to. Landing with your foot out in front of you too much is “overstriding” and it’s one of the habits that most of us need to work to overcome. You may need to even exaggerate this to get the feel of it — put your feet “behind you” when you land. You won’t actually be able to do this, but if you try it will highlight what overstriding feels like… and the correct place to put your feet is probably somewhere in between.
• Un-Plop your feet. This is hard to describe, but many of us slam our feet into the ground, or wait for the ground to hit our feet. We plop them onto the ground instead of meeting the ground lightly. There are a lot of “cues” coaches use to teach this: Pretend you’re running on hot coals, or on thin ice, or trying to sneak up on a deer, or that your feet are wheels and you want them to touch where the wheel meets the ground, or that the ground is moving below you like a treadmill and you want to move your feet at the same speed as the treadmill. You will need to find your own way to feel this.
• Core tight… when you run, your body is a spring. If you collapse in your midsection, you’re weakening the spring and making it less efficient and, therefore, making it harder to run.
• Pick up your cadence. Most people think 180 steps-per-minute is some magic number. It’s not. Some successful runners do more, some do less. The point of moving your feet faster than you’re probably used to is that it gives you less time to keep your feet on the ground… and that’ll help you learn to place/lift, “un-plop” and not overstride.
• LISTEN… if you’re running loudly, if you make a lot of noise when your feet hit the ground, you’re doing one of the above incorrectly. This is true if you’re barefoot, in Invisible Shoes, or any other footwear. You can run quietly (not silently), and quiet running is usually a sign of good form.
• WONDER! When I run, I keep a question in my mind, “How can I make this lighter, easier, and more fun… and, sometimes, faster?” Then, I experiment and see what I can find.

Then, most importantly:

• REST. Bodies get stronger when you let them rest. There are no bonus points for not taking a day off.
• HAVE FUN! If it’s not fun, do something different. Try a different surface, a different speed, a different reason for running (compete if you haven’t before, do an obstacle course if you’re usually all about putting in mile after mile).

I’m sure others of you have other simple pointers. Can’t wait to hear them.

Oh, and did I mention, barefoot running can be, should be, and IS (once you get it) FUN… don’t forget that!

Congrats to Ross Tucker and his co-climbers who climbed Mt. Kilimanjaro totally barefoot!

http://www.sportsscientists.com/2012/02/barefoot-kilimanjaro-mission.html

One of the things Ross discusses is how, when he told people that he wanted to make the barefoot attempt, he was met with disbelief, mocking, and all manner of non-support.

Sound familiar, barefoot runners?

I emailed him in advance of his trip to show him my video of shoveling snow barefoot and let him know I was positive he would make it, and have fun doing it. In fact, I was totally jealous and wished I could make the flight to do the trip with him (besides, since I live at 5600′, I thought I’d have an advantage).

Now, Ross and his team didn’t take this mission lightly. They didn’t wake up one morning and think, “Hey, let’s take a hike… barefoot… up the tallest mountain in Africa!”

They did a lot of preparation — Ross did less than the others because he joined later. I argued that they did more than they needed. But the point is that they built up to the task rather than simply pretending they were still wearing shoes. I say this to the runners who think that they can simply take off their shoes and pop a barefoot marathon (I know people who’ve done that without a problem, but they’re the exception, not the rule).

I can’t wait to see what new barefoot adventures people tackle in the future.

Congrats again, Ross and the team!

You’re not a real barefoot runner if you haven’t said one of these

What are the benefits of barefoot running?

Well, Harvard’s Dr. Daniel Lieberman has another answer. His studies from 2 years ago showed how barefoot runners who forefoot strike put less force into the ground and, therefore, less force into their joints.

Now he has 2 new studies that have just come out that support how proper barefoot running form and minimalist running shoes can result in fewer injuries and more efficient running.

“Foot Strike and Injury Rates in Endurance Runners: a retrospective study” looked at college cross-country runners and found that those who heel-strike (landing on their heels first) had approximately twice the rate of injury than those who forefoot strike. For those of you who’ve been exploring barefoot running know, proper barefoot form involves landing on the forefoot first.

BTW, that doesn’t mean you “run on your toes” — your heel can naturally drop to the ground after the forefoot meets the ground first. In fact, letting your ankle relax is part of the natural spring mechanism of the leg.

You may also know that the easiest way to help train yourself to forefoot strike is to go barefoot or wear something genuinely minimalist, like Invisible Shoes. The more you can feel the ground when you run, the less you’ll want to land on your heel… because IT HURTS!

Be careful, though, many shoes that call themselves “minimalist” still have enough padding and protection between you and the ground that you lose the barefoot feel and can still heel strike. In fact a recent barefoot running study by ACE and some video of barefoot runners made by Pete Larson of runblogger.com showed that a majority of Vibram Fivefinger wearers still heel strike as they run. In my experience, this is probably because the VFFs have enough padding (especially the ones made for running, ironically) that the wearers can’t tell they’re still heel striking.

Dr. Lieberman’s other study, ”Effects of Footwear and Strike Type on Running Economy” demonstrated that runners in minimal footwear have increased efficiency than those in traditional running shoes.  Specifically, the study concluded that ”Minimally shod runners are modestly but significantly more economical than traditionally shod runners regardless of strike type, after controlling for shoe mass and stride frequency. The likely cause of this difference is more elastic energy storage and release in the lower extremity during minimal shoe running.”

If minimal shoes make you more efficient, that’s good news for us, since Invisible Shoes are about the most minimalist running shoe you can find.

Barefoot hiking may be the next minimalist/barefoot trend.

While barefoot running is the thing that became popular (thanks in large part to Christopher McDougall’s book, Born to Run), I’ve noticed in the last few months that:

• Many new barefoot runners haven’t read, or even heard of, Chris’s book
• A significant percentage of our customers are not runners, but hikers, walkers, gym-goers, yoga practitioners, and CrossFit-ers

And, more and more, I get emails and photos from people showing them at the top of some mountain, either barefoot or in their Invisible Shoes. A lot of times their emails will say, “I brought my running sandals with me to use around the campsite or if I was going through water and didn’t want my shoes to get wet. But it was so much more fun to feel the ground as I hiked, that I just put my hiking boots in my pack and wore my huaraches instead.”

I know the feeling. I haven’t worn real shoes for anything like a hike since the Summer of 2009, and the idea of balancing on my stiff hiking boot soles instead of gripping the rocks and roots isn’t at all appealing. And it’s  definitely one of my favorite moments when I come upon a small stream to cross, and see a handful of hikers trying to figure out how to make it without getting their feet wet… and then I just plod through the water without breaking stride

Frankly, I love the idea that minimalism and barefoot and natural movement make it beyond the world of running, beyond the question of performance (e.g. “do you run faster barefoot?” or “is barefoot running better than shod running?”). After you’ve been barefoot for a while, you simply love the way it feels in every circumstance.

Granted, I also think that being barefoot or truly minimalist has other advantages — all those nerves in the bottom of your feet are there for a reason; use ‘em or lose ‘em. But if the only reason people take off their motion-controlled shoes is for fun, that’s good enough for me! And if they decide to wear Invisible Shoes for those times where a little bit of protection or style are needed, I won’t complain

Oh, backing up to the reason I wrote this post: There’s a great story today about a woman who climbed Kilimanjaro barefoot.

[This post is guest-authored by our friend Rob Raux from www.shodless.com]

Being barefoot and running barefoot is a blissful and consciousness-expanding endeavor. The feedback supplied from the ground is powerful enough to force even experienced runners to try it for only a mile or so, if they make it that far. Barefoot running, however wonderful, should not be subscribed to dogmatically.

There are myriad resources available expounding on the benefits of being barefoot. Most of their reasons, methods, and warnings have merit. Unfortunately many of them sway to heavily towards the one-size-fits-all solution.

Experiencing life unshod isn’t always the best option. Putting on a pair of huaraches or other minimalist shoes can serve a number of beneficial purposes:

1. Technical Trail Running.
   Many people worry that the rocks, twigs, and roots on a trail make barefoot trail running impossible. Not true. First, you use your eyes and avoid what worries you. Second, your feet aren’t rigid and can grab and grip and mold around many “obstacles.”

   That said, while there’s nothing better than feeling the grass beneath your feet, having your heel land on an embedded rock leaves something to be desired. To be more specific, it could leave behind a bruise that will take at least a week to heal.

   That doesn’t include the chance of damaging the fatty tissue which protects your heel bone from impacting the ground. If any of this sounds painful, trust me, it’s worse than you’re picturing.

   A trail has hazards which you may not wish to risk if you’re still an inexperienced barefooter. When a single false step means a week of no running, it’s just not worth it to be ideological about keeping yourself unshod.

2. Additional mileage
   Your body may be able to take additional mileage, but the bottoms of your feet may not be ready to support it yet barefoot. Now, if you’re looking to become a better barefoot runner, this is good news — when your skin tells you to stop… STOP! Over time it’ll adapt (not callous) and you’ll be able to put in more miles.

   Until then, there’s nothing wrong with protecting your precious footsies, but only if you know your form is correct. If you are transitioning from shoes to barefoot and have yet to perfect the change from heel strike to mid foot strike or a forefoot strike, don’t ask for trouble by adding more miles in a minimalist shoe. You’ll find yourself injured promptly and thoroughly.

   If you are comfortable in your stride, you will find that your feet hit a natural point where further barefoot running may only lead to blisters (that usually means your form has broken down and you’re pulling/pushing the ground, instead of placing/lifting). In these cases, adding a protective covering will give you the opportunity to add those additional miles you crave.

3. Racing
   A foot covering increases your margin for error while running. Proponents of barefoot running tout the pain feedback loop as a beneficial aspect. Any foot covering blocks the pain receptors, which allow you to cause more damage to your body.

   In a race, this can be a necessary evil. A reduced pain feedback loop allows you to run a longer duration of more intensity. The covering may also absorb some of the mistakes you may have made barefoot (stepping on that rock in your mental fatigue).

   There’s obviously a very fine line to be ridden here, and one that you can certainly go too far with. Go with the least amount of covering possible and you should be able to dampen and absorb just the minimal amount of error to improve your results.

   I’d love to say, “If you’re not comfortable running that distance, don’t race that distance.” But I know how some of us… I mean, YOU… can be

4. The bitter cold
   Mother nature yields to no man. Don’t even think about getting the best of father winter.

   If you live in a climate that has a true winter, you know what frostbite feels like. Now try running barefoot.

   Amazingly, there are folks who do it, and enjoy it. And check out Steven shoveling snow in his huaraches. Frankly, I’ve tried it and even I think that’s crazy. Most people are going to need something to keep their feet protected from the elements (wind, snow, slush, etc.). Each person has a different tolerance, which will adapt as they get more comfortable with the colder weather.

   When dealing with the elements it’s best to be safer than pull up limp 3 miles from your house and walk the rest of the way home.

Barefoot In the cold

Here in the Northern Hemisphere, Winter is upon us. And people email me every day asking what to do if they want to be barefoot or minimalist in the cold weather. While I’ve written about running bare foot in the cold before, this is a whole new thing

First let me say: DO NOT TRY THIS AT HOME. In other words, don’t go out and try to imitate me.

I’ve been barefoot running for over 2 and a half years, and haven’t worn a pair of real shoes for more than a total of 3 days in that time. 

Last winter, I thought, “I’ll keep my Invisible Shoes on until it seems too cold.” And the next thing I knew, it was Spring!

So, clearly I’ve acclimated. And that’s not too surprising. Humans (and our hominid cousins) lived in cold climates without shoes for a LOOOONG time. So, we’re kinda wired for it, if we give ourself time to adapt.

Here’s the video I just shot, after we got 18″+ of snow in Boulder. It’s about 15 degrees out.

What I did is this:

• Outside for about 10 minutes
• Inside to dry off my feet and warm them for 5
• Outside for another 10
• Inside to dry and warm for about 3
• Outside for 30+ minutes… by this time my body temp had gone way up. I was sweating quite a bit. And my feet felt totally warm. Not numb. Warm. When I got inside after finishing the shoveling, they didn’t have to thaw or warm up or anything.

Lena wants me point out that you should check the Wiki about frostbite so you don’t do something stupid and get hurt

Invisible Shoes wins Best Huaraches Running Sandal 2011

Christian Peterson, better known as The Maple Grove Barefoot Guy, just announced his first ever Grovie awards for excellence in minimalist footwear.

And we are thrilled to announce that Invisible Shoes won the Best Huarache category.

Here’s what Christian had to say:

2011 was really the year of the huarache.  We saw tons of new sandal companies crop up, all with great new innovative designs.  The big two companies (Invisible Shoe and Luna) also put out some great updates to their original models.  But Invisible Shoes took that innovation to the next level.  They went out and got a former Nike shoe designer to make the FeelTrue sole of their Connect and Contact huaraches.  The result is a powerhouse of a sandal that has no real apparent weaknesses.  

Christian recently reviewed the Connect and Contact version of Invisible Shoes, so we’re especially honored to have 2 mentions in such a short period of time.

That said, while we’re happy to have won Best Huaraches running sandals, we have LOTS of plans for even more improvements and additional products for 2012. I hope that in next year’s Grovie Awards we win at least two categories, maybe even three!

2011 has been a big year for us: Releasing the only outsoles made specifically for barefoot running (some like to say “bear foot running”) sandals  that were designed with the help of former lead designers from Nike and Reebok, our 2nd Anniversary, and a HUGE upsurge in business.

Between you and me, every time I see Chris McDougall, I practically kiss his feet. If it weren’t for him and the success of “Born To Run,” this whole barefoot running trend may never have taken off.

So, thank you again to MGBG, and to everyone else who has helped us and supported us in 2011.

I can’t wait to hear the comments when we launch all our new barefoot running sandal products in the next year.

If you thought being barefoot was just about running… HA!

And if you worry about things you might step on… HA! HA!

We’re Two!

At the moment I’m writing this post, it was 1 year and 362 days ago that Lena and I launched our barefoot running shoes store

I want to tell you the story of how it happened, because it’s a fun one. But first, let me tell you how we’re celebrating:

Save 25% on EVERYTHING in the store until midnight November 28th!

That’s 25% off on laces, kits and custom-made Invisible Shoes with our exclusive FeelTrue™ outsoles (which are ALREADY discounted), our Classic Vibram Cherry kits, the limited edition Colored Vibram Cherry, laces, and all the decorative add-ons.

Now’s the perfect time to get that extra pair you’ve been thinking of, a few laces to have around, a cute charm… and, of course, it’s a great time for gifts. Not sure what to get someone, no worries, because we now also have:

Invisible Shoes Gift Certificates

These aren’t discounted, of course (it’s a math thing). Find gift certificates in the store (scroll down the page), or click here to get one (that link will open a new page).

One other cool thing for our Anniversary week:

Get Answers To Your Barefoot Running and Invisible Shoes Questions

On Sunday, November 27th, I’ll be hosting a live webinar where you can get answers to any questions you have about barefoot running or Invisible Shoes. There are only a limited number of spaces on the call, so sign up early. You can join the call on your computer, or by phone, whichever is easiest. Hopefully, I’ll get these recorded, too… so if the time doesn’t work for you, sign up anyway and listen to the recorded version.

Sunday, November 27th, 10pm Eastern Time — click here to sign up

Okay, here’s the story I promised:

The story of how an argument started Invisible Shoes

Two years and a couple months ago, I made a pair of Invisible Shoes for Michael Sandler, the author of Barefoot Running. After I laced up his huaraches on him, he said, “You should do this as a business and not just a hobby.”

Up until that point, I had made a couple dozen pairs of sandals, and I was busy with a lot of other things, so I said, “Well, that’s a fine idea, but probably not something I have time for.”

“Well,” he added, “I have this book I’m writing, and if you had a website, I’d put you in the book.”

“Oh… well, why didn’t you say so?!”

When I got home, I shared this brilliant idea with Lena. “How would you like to be in the shoe business?” I asked, and then told her about my conversation with Michael.

“Umm, I think it’s just another one of your distractions and it’s a horrible idea. We’ve got a lot of things that we’re working on, that are almost done, and this is just going to take away from everything you should be doing.”

Okay, maybe her completely accurate assessment isn’t an “argument” per se, but you get the gist.

“You’re right,” I told her… and then I waited until she went to bed and built a website.

Actually, it took about 2 weeks to launch. And the day after it did, we made our first sale. Within 3 months, this was our full-time job. Three months after that, we have some former lead designers from Nike and Reebok giving us business advice and helping us design our new products.

A year-and-change after that, we’ve sold thousands and thousands of pairs of Invisible Shoes to people from ages 6-86 in over 65 countries. And we’ve also got to give back, contributing thousands of dollars to the Tarahumara Childrens Hospital Fund.

And we have a LOT of new things in the works (as someone who can’t keep secrets, it pains me that I can’t tell you what they are yet).

But, most importantly, we have are so grateful for all of our “Barefoot… PLUS!” customers (many of whom have become friends) and for all the emails we get every day from people telling us how much they enjoying being able to…

Feel The World!

Thank you SOOO much!

Now click here and enjoy the celebration sale!

What makes Invisible Shoes the best barefoot running shoes?

We’ve been invited to show Invisible Shoes running sandals (well, walking, hiking, working out, hanging out, too) on television later this month. So we asked some of our customers who liked the idea of being on TV if they would submit a short “Why I like Invisible Shoes” video that we could use.

Kate sent in this video, and I think she sums it up pretty good at the end

Here’s to the all the 50+ white (or other colored) haired people who are cooler than their college aged cohorts when they’re in their Invisible Shoes. Cheers!

A barefoot running vs. running shoes “infographic”

I’m get all geeky over well-presented information, and the graphic about barefoot running and regular running shoes from XRayTechnicianSchoools.net is a pleasure.

Whenever someone says to me “Barefoot running can cause injuries” I remind them of the fact in 1/3 of the infographic: 90% (I heard 80%) of marathoners get injured each year.

When people ask me about wearing barefoot running shoes in the winter, I remind them of that big squiggly time line showing that for hundreds of thousands of years, we would walk and run barefoot, without shoes, in some pretty cold places (in other words, your body, given time, will acclimate).

And, I agree that being barefoot is not appropriate all the time… like when you want to get into a restaurant. Hence the value of our high-tech upgrade on the Tarahumara huaraches running sandals, where you still get a great barefoot feel, but can get into restaurants.

I also got a great flashback from the 1974 timeline: I vividly remember getting my first pair of Nike Waffle Trainers. What’s funny is that most people remember that it allowed you to land on your heel. I remember that it had such a large amount of “toe spring” (a curve up from the ball of your foot to your toes) that it kept me on my toes! (I was, and still am, a sprinter, so I don’t spend much time running on my heels).

AMAZING to see that barefoot running shoes are a $1.7 billion industry, in part because the market has grown MUCH faster than anyone imagined it would. But also because most of the barefoot running shoes are SO expensive. Minimalist shoes clearly doesn’t mean minimalist prices, it seems

And, of course, I agree about the best way to start barefoot running (there’s no rush to make the transition out of running shoes and over to barefoot)

Created by: X Ray Technician Schools

Okay, Pop Quiz time:

Which of the following fictitious barefoot running shoes gives you more of a barefoot feel:

a.) ASICs  Nuttin’-2C with a 10mm thick sole
b.) Brooks Zilch-City with a 1mm thick sole

If you answered B, you’re mistaken.

But if you answered A, you’re also wrong.

Yes, my apologies, but this was a trick question.

In the barefoot/minimalist footwear world, there are several  concepts buzzing around, ideas upon which runners make buying decisions, that are potentially red herrings. In other words, these concepts can be used to inform or mislead, depending on how they’re used and how much other information comes along for the ride.

And “sole thickness” is a biggie.

If you look at ads for various minimalist and barefoot footwear products, sole thickness is highlighted.  Sometimes bragged about. Thinner soles, some believe, are inherently better than thicker. Unless you’re a trail runner, then slightly thicker is better. Confused yet?

You should be. Because, it’s not that simple.

Let’s go back to my trick question.. The reason neither answer is correct is that I didn’t tell you what the soles are made of.

If the 10mm sole was made of cotton candy, you may as well be running on the ground.

But if the 1mm sole was made stainless steel, or carbon nanotubes, you wouldn’t be able to tell if you were on the ground at all.

I’m exaggerating for effect — both comic and practical. But looking out in the market, you’ll see sole thickness used as a seeming shorthand for “barefootedness.” In other words,  “thinner” means closer to barefoot.

I recently had an Invisible Shoes customer call me and tell me about his particular brand of minimalist shoe and how it advertised a 3mm sole. He wanted to know whether I thought his shoe was “more barefoot” than our 4mm Connect barefoot sandal.

“Great,” I said, knowing the shoe in question. “It’s only 3mm thick. But is it flexible? Can you roll it into a tube?”

“Well, no,” he said, clearly trying. “It’s pretty rigid.”

“And if put on that shoe and you stepped on a nail, how similar would  that feel to stepping on it barefoot? “Wait!” I added, hoping I wasn’t too late to avoid a lawsuit, “Don’t actually step on a nail to check!”

I continued, “If you look inside that shoe, can you see the extra 2-3mm of insole padding they added to the 3mm outer sole?”

“Uh-huh.”

I could hear in his voice the first stages of someone starting to see through the fog of marketing hype.

Many shoe marketers suggest, and many minimalist shoe buyers believe, that sole thickness is equivalent to “barefoot feel.” It’s not. It’s more complicated than that.

When it comes to minimalist shoes, I feel compelled to paraphrase a line than no man wants to hear from a woman, “Honey, thickness isn’t everything.”

As the barefoot running boom continues to explode, it’s important that we debunk the mythology that’s sprung up and face some facts. And perhaps the most obvious fact is this:

If you run with anything between your skin and the ground, you are not barefoot runner.

Let me say that again. If you wear Vibram Fivefingers, New Balance Minimus, Merrell Trail Gloves, Altra Adams, Vivobarefoot shoes, Newtons, Inov8 shoes, even our Invisible Shoes huaraches running sandals, you are not a barefoot runner.

I don’t care if your previous shoes were padded stilts and your new shoes are a “zero-drop” natural movement minimalist shoe, if you’ve got something on your feet you’re not barefoot running.

Barefoot running means that you run in bare feet. Period.

Now, don’t get me wrong, I’m not saying that if you’ve just spent $125 on your Vibram Bikilas you need to throw them away, or that if there’s a barefoot running Meetup you can’t be part of the cool clique. And I’m not saying everyone needs to be barefoot. And, clearly, I’m not saying “don’t buy Invisible Shoes”

But it’s important that we differentiate actual barefoot running from minimalist running.

Why?

Because more often than some would like to admit, barefoot running and minimalist running do not produce the same results.

The promise of barefoot running is that the sensations you get when your skin contacts the ground — often known as pain — teach you proper running form. That is, if you change your form to make the pain go away, you’ll have a more efficient, lighter, easier stride, and you’ll be able to run pain-free for life.

Anything that you put on your feet reduces the amount of sensation you feel and can interfere with the feedback loop that barefoot running gives which produces those benefits.

Again, I’m not saying that you don’t get feedback from minimalist shoes. You certainly get more than you do when you’ve got 2″ of padding in your  Nike I Can’t Feel The Grounds. As the developer of Invisible Shoes, I know hundreds of people who switched to our sandals, improved their running  form, eliminated life-long aches and pains, and now enjoy running ultra-marathons. As one of our early customers put it, “Invisible Shoes are just like being barefoot… if they covered the world in a thin layer of comfortable rubber.”

But, I’ve also met a LOT people who bought a pair of Vibrams or Merrells (or any other minimalist shoe), soon became injured, and now tell everyone they know that “barefoot running” is dangerous… and they’ve never run barefoot!

I’ve been on a number of barefoot running panel discussions and, inevitably, there will be some number of doctors, physical therapists, podiatrists and other medical professionals who say, smugly, “Hey, stick with this barefoot running thing. All the people getting hurt by doing it are putting my kids through college!”

Before they can finish chuckling, I fire back:

Me: “You know, of course, that all you guys made the exact same joke 40 years ago when running shoes were invented, right? And you know that people who have no problems running barefoot — and ones who get cured of injuries by running barefoot — will not come to see you, right?”

Them: “Uh…”

Then I pull out the bigger guns: “And when a patient tells you they got hurt from barefoot running, did you ask if they were actually in bare feet? Did you check to see if they simply over-trained by doing too much, too soon? And, maybe most importantly, did you take a video of them running so you could analyze their form and see if they were simply using the same injury-producing mechanics they used when they wore shoes? Or did you see if they were trying to stay on their toes, putting extra strain on their calves and Achilles, because they have a mistaken ideas about proper barefoot form?”

Them: “Uh…”

Barefoot running is more than switching to a minimalist shoe. And it’s more than simply removing your shoes. Don’t believe me? Go to a barefoot running event, find the people in their minimalist shoes, and see which ones are still landing on their heels, as if they’re still in motion controlled running shoes.

In fact, be on the lookout for runners who are actually barefoot doing the same thing! Some of us are either unable to feel those important form-changing sensations, or unable (without coaching) to actually make form changes in order to find a painless way of moving.

For an example of this, check out Pete Larson’s video of the recent NYC Barefoot Run. Most of the VFF wearers, and a handful of barefoot runners are still landing on their heels. (I was there and noticed the same thing, but I didn’t have the brains to video tape it… so, Thanks, Pete!)

Let’s wrap this up with a wish: If you’re one of those “barefoot” runners who has never run barefoot, I can’t encourage you enough to try it. Don’t think there’s some transition you need to go through before you’re “ready.” Ironically, the best advice I can give you is: Just Do It!

Get on a good clean hard surface (a bike path is great, streets work too) and go for a run. Listen to your feet, if they hurt, try to move in some different way so that they don’t. And if you can’t figure out how, then stop and try again another day. Don’t think you need to build up callouses; none of us who successfully run barefoot have any (they’re another sign that you’re doing something wrong). If you can find a coach or some training, get some guidance.

Report back here with what you discover.

The goal is not to be barefoot all the time. The goal is to be flexible. To be able to run comfortably, easily, and enjoyably under any circumstance. To know when barefoot is the best option and when something under your feet is called for. I wear my Invisible Shoes for all my walking, hiking, and getting into restaurants. I’m barefoot for a lot of my sprinting training. But, hey, I still wear running shoes, too… when I have to shovel a 2′ Colorado snowfall.

Jordan Flowers just posted his review of Invisible Shoes and often mentions “other huaraches”, without mentioning names… but it’s kind of obvious who the comparison is to if you’ve been looking at huaraches.

I must say that I’m thrilled to see someone independently discovering what we’ve been saying for 2 years

Enjoy his review of Invisible Shoes here.

Let us guess, you ditched the cushioned clodhoppers only to find a new host of issues to deal with. Blisters on the bottom of your feet? Sore hips? Calves aching so much you can’t walk? Soak in some Epsom Salt and give yourself a break. No one said changing a lifetime of running habits overnight would be easy. No matter what shoe (or lack thereof) you wear, if you don’t change your stride, it won’t matter.  Not sure if you’re “doing it right?” Below are five common missteps to set your stride straight.

Misstep #1 Incorrect Stride Rate

When it comes to running, we get into a groove and find a familiar, comfortable place. We expect things to feel a certain way. Traditionally, runners trod along at roughly 120 steps per minute. With a forefoot or mid-foot stride, you need to speed up your stride rate and shorten your steps to roughly 180 steps per minute. Initially, it will feel very strange and awkward, and you may need to do some game time internal persuasion to stay consistent. Stick with it and you will be surprised how quickly you become accustomed to your new stride (and the pain-free knees that accompany). Remember, forefoot/mid-foot striding in a minimalist shoe requires stronger calves, Achilles, tendons, ligaments and bones – you will slow down initially, but as you strengthen so does your speed. Take your time and slowly work your mileage up.

Misstep # 2 Over-striding

Over-striding jars the body and puts unnecessary strain on your ankles, knees and back. Watch your feet closely as you run. Do your feet land under your center of mass where they should or in front of your body? The closer they are to you, the better. It is also common for runners to kick their legs out in front, then land lightly on the forefoot, rather than keeping a normal stride. Think of it as a modest can can dance in running form. Why add the extra stride and expend extra energy without the payoff?  Keep your stride short and land under your center of mass.

Misstep #3 Pushing/Pulling Your Stride

Are you taking off for a run only to find a nasty blister swelling on the ball of your foot afterwards? When you push off for your stride, or pull your foot back towards your body to complete your stride, you’re smearing your foot across the ground. All of that extra friction is sure to create an uncomfortable blister or two. Keep your stride light and eliminate the foot smear and you will quickly find your blisters long gone.

Misstep #4 Incorrect Placing and Lifting of the Feet

Are you jamming your foot to the ground and using a heavy stride? Going lighter and minimalist not only includes your shoe but your stride as well. When you run, imagine you are sneaking up on an elk in the woods or running on hot coals. Place your forefoot or mid-foot on the ground, then quickly lift it back up. The faster you move, the better.  Doing this will keep your stride light, fast, and put less strain on your body.

Misstep #5 Asymmetry

Have you experienced a blister or soreness on one foot, but not the other? Pain in only one shoulder? Stronger strain in the right Achilles but not the left? Your symmetry is off. This is easy to do but also easy to fix. If you consciously try to have your feet, legs and arms move symmetrically in the same way, you will find most of your problems cease immediately. This becomes more crucial at the end of the run when you are fatigued and your stride isn’t as precise, your arms aren’t as stiff. Strive to keep yourself strong and symmetrical to the last step.

Of course, there is the granddaddy of all missteps – the heel strike. We hope that no one is shedding their shoes only to pound their heels into the pavement (ouch!) Be sure to take on a forefoot or mid-foot stride and let your heel gently touch the ground as you roll through your step.

Have you done any of these? We know we have! If you’ve overcome any stride challenges, do share. Your experiences may help someone else out there.

Feel the World!

I was recently on a panel discussion about barefoot running. At one point, someone in the audience asked “So how do I transition to barefoot running?”

Before I could respond, a well-respected physical therapist suggested the following:

“First, switch to a slightly lower heeled shoe than what you have. Run in that for a few months. Then add a racing flat, maybe one day a week for a while… then add an extra day every month, until you can run in those. Then maybe try something like Vibrams on a soft surface, like grass in a park. Work up to being able to run on the grass… then try a soft dirt path. Eventually you may be able to run on hard surfaces, but don’t do that too often. And I don’t recommend being totally barefoot because you could step on something.”

The only reason I didn’t interrupt him was that I was in shock. I couldn’t believe what I was hearing. But then he tossed out this next line:

“Expect to spend about 2 to 3 years making the transition. That’s how long I’ve been doing it and I’m still not there.”

And that’s when the politeness stopped.

“Hold on,” I said, “this is completely upside down.”

Danny Abshire from Newton jumped in as well, “Right, that’s backwards.”

I’ll tell you what Danny and I proposed, instead, in just a moment. But first, let’s back up to the question that started it all.

“How do you transition!?”

The idea built into the question itself seems to make sense. If you’re wearing a motion-controlled shoe with a 3″ heel and a $400 orthotic, it seems logical that you need to slowly wean yourself from all that support. It seems clear that you would need to get comfortable in a lower and lower heel until you’re ready for barefoot.

But things are not always as they seem.

Here’s the bottom line: There is nothing that “prepares” you for being barefoot. Nothing.

Not “zero-drop” shoes (where your heel is at the same height as the ball of your foot. Not Vibrams. Not a thinner insole. Not even huaraches (more about those in a second).

Anything that you put on your feet will change either your stride and biomechanics or the amount of sensation you’re feeling in your feet (or both) compared to being barefoot. So once you take off your shoes, or fully feel the ground, you’ll need to learn to move differently.

Here’s where some people stop reading what I’m saying and respond with two arguments (to points I’m not making).

First, they’ll say, “Oh, so you’re some sort of barefoot purist! Who are you to tell me what to wear or not wear?”

To be clear, I’m not telling anyone what to wear and I’m not saying barefoot is the only way to be (the majority of my time I am in Invisible Shoes). This article is about the myth of “transitioning”, not about your footwear, or lack thereof.

Secondly, people will say, “Yes, but switching to a racing flat or zero-drop shoe will give your Achilles time to stretch and strengthen, and that better prepares you for being barefoot.”

To them I say, “Not always and, even if it were true, there’s a better way.”

Keep in mind that the biggest reason for going totally barefoot is that feeling the ground with your skin gives you the most feedback about your form. Feedback that, if you attend to it, can inspire you to change your gait to something more efficient, easy, and natural. Running in Invisible Shoes is, really, the same… if they covered everywhere you stepped in 4-6mm of flexible rubber.

I’ve seen hundreds of people in VFFs or racing flats who still heel strike or have some other gait pattern where they aren’t getting much if any extra “Achilles strengthening and stretching”.

So, what’s the better way to “transition” that Danny and I chimed in with?

Take off your shoes (or put on your Invisible Shoes), find the hardest and smoothest surface you can find (like a bike path or street) and run.

But only do it for about 200 yards.

Then see how you feel the next day.

You may be sore, you may be fine. If you’re sore, wait until you’re not. Then go try again, and add 100 or 200 yards. Repeat.

I think of this as the “Shampoo method” of barefoot running. Instead of “Lather, Rinse, Repeat,” it’s run a little, rest, repeat (and run a little more).

Keep in mind, there are two types of soreness. One is from using muscles you haven’t used in a while, or using them in a way you haven’t used in a while (if ever), or using them a bit more than usual.

The other is from doing something wrong. Like doing way too much distance (which part of 200 yards was confusing to you?), or trying to stay on your toes without letting your heels ever touch the ground (Not necessary… land mid- or forefoot, but your heel can touch down. No need to do 200 yards of calf raises).

In other words, a little soreness is probably normal. A lot of soreness is telling you to try something different.

And this idea that you need to be on soft surfaces. Completely wrong. And wrong for the same reason that you don’t want to be in cushy running shoes.

Give yourself a soft surface and the odds are good you’ll heel-strike. Plus, soft surfaces don’t give you the feedback you want, the kind that can help you quickly learn a new and better way to run. I’ve seen barefoot runners who’ve only run on grass, and they usually look like shod runners who lost their shoes.

Instead of thinking that you can work your way to barefoot or huaraches slowly, go there immediately. But work your way up in time/distance slowly.

All the strengthening that you want to do before you run barefoot, you’ll get that faster by running barefoot.

To misquote Yoda’s famous “There is no try. Only do.” There is no transition, only run.

Do you know how many runners there are in the US? Take a guess. No…a little higher.

There are approximately 49.4 million runners. That is roughly 1 out of 6 people. Runners of all kinds: casual runners, committed runners, weekend warriors, sprinters, 5k runners, marathoners, ultra runners and everything in between.

If you haven’t noticed, as time goes on, races just become longer and longer and longer. Remember when the marathon used to be the ultimate distance running benchmark? Now you can run a 50 miler, the Leadville Trail 100 or the Badwater 135 mile race. Not enough? Try the self-proclaimed (and we agree) coldest and toughest race in the world – the Yukon Arctic Ultra. You can do up to 430 miles through snow and -50 degree temperatures. Still not enough? Line up for the Self-Transcendence 3100 mile race in Queens next June.

We’re not saying these races are new, some of them have been around since the 1920’s, but they are newly popular. Ultrarunning is now glamorized and thanks to the famous Tarahumara in Born to Run and Marshall Ulrich’s feats in Running on Empty, the popularity will only increase.

But what if you don’t want to run that far?

Then don’t.

Face the facts: you’re not Scott Jurek. You never will be. And that is OK. Really, it is. Scott didn’t get to where he was without a lot of hard work, training, and a LOT of running.

Running 5 miles at a time isn’t for everyone – let alone 26.2. If you don’t enjoy it or don’t have the available time to dedicate, then don’t do it! Our CEO Steven Sashen certainly doesn’t. He runs his distances in the shortest increments possible – as a Master’s All American sprinter for the 100 meter dash (and only a 60m dash during the indoor track season).

There are 8,023 5K USATF Active Certified Road Courses and only 847 marathons, with a measly 93 ultras tacked on for good measure.

For those of us that have run longer distances, if you do feel up to the challenge, seize the opportunity and register. Crossing the line after a marathon is a feeling that cannot be duplicated. But getting there requires a lot of training, patience and sacrifice. If you don’t have the interest or time, it’s not for you. In fact, if walking is all you want to do, go for it. Recent research from Kirk Erickson at the University of Pittsburgh shows that walking 6-9 miles per week keeps your brain from shrinking as you age.

Whether it’s the local Turkey Trot or the Boston Marathon, the goal is to have FUN and be healthy. Do a distance that feels good and allows you to enjoy yourself. Be proud of getting yourself out the door and keeping the blood pumping. If you can, leave the Garmin at home. Use your run as an opportunity to pay attention to your body, absorb your surroundings and release stress. Lose yourself in the rhythm and cherish those moments while you are in them. Run for no other reason than the sheer pure joy of running.

On that note…what is YOUR favorite distance or race to run?

Vibrams – $100
Invisible Shoes Kit – $24.95
This video – PRICELESS!

Getting a blister from barefoot running was the best thing that could have ever happened to me.

Let me back up and tell you the whole story so you can understand why.

On my second barefoot run ever, I was so fascinated by the sensations, and so transfixed by experimenting to see the effects of different stride patterns, that I didn’t even notice I had run 5k. Now that may not sound like much to you ultra-marathon guys, but I’m a sprinter. I’d never run more than a mile before!

About 20 minutes after the run, though, I noticed that I had a big blister on the ball of my left foot, under my 2nd toe.

It wasn’t lost on me that I only had a blister on one foot. And it was particularly interesting that it was my left foot, because most of the injuries I’d been getting (the ones that inspired me to try barefoot running, with the hope it would cure me), were in my left leg.

Clearly, I was doing something with my left leg that caused the blister, something I wasn’t doing with my right leg, which felt fine.

A week later, I went out for another barefoot run, well before the blister had fully healed. I thought that I’d experiment some more and see if I could run in a way that didn’t hurt. And, I figured, if I couldn’t find a way to run pain-free in about ten minutes, I’d just stop and try again when the blister was gone.

As a ran, I kept thinking, “How can I stop doing with my left leg what I’m already not doing with my right?” But no luck.  For the first nine minutes of that run I was in pain. I couldn’t find a way to move my leg, or meet the ground, that didn’t hurt.

I put my attention on my good leg, my right leg, and wondered, “How can I just do THIS, whatever that is, with my left leg?”

About a minute later, something changed.

At the time, I didn’t know what it was, all I knew is that I was able to run without my left foot hurting. I wasn’t doing whatever it was that caused the blister in the first place.

And, simultaneously, I started running easier, faster, lighter and with less effort than I ever had. I finished the run (only about 3k this time, but still…) and felt fine.

That was the last time I’ve been injured from running.

What changed? I know now that I was doing 3 things:

1. Overstriding (reaching out with my foot rather than placing it under — or closer to — my center of mass)
2. Pulling my foot towards me (which puts strain on the hamstring)
3. Pushing off with my foot with a slight “pawing back” motion (instead of placing my foot then lifting it off the ground)

I don’t recommend getting blisters, but one of the best things about barefoot running is that you learn to listen to the feedback — sensations — you get, and use those to coach yourself to become a better runner. It’s an ongoing process of continual improvement.

That blister was the best thing that ever happened to me as a runner.