Getting started with barefoot running

Posted by | Posted in Barefoot Running, Training for Running | Posted on 30-06-2010

Imagine that you haven’t lifted weights in a while… or ever.

And imagine that you got the idea that you wanted to bench press 500 pounds.

Would you go to the gym, put 500 pounds on the bar, and just go for it?

Of course not. There’s no way you could budge 500 on day one.

Would you go to the gym and put, say, 100 pounds on the bar and lift it, over and over, until you felt tired… and then do a few more reps until you were wasted?

I hope not.

Would you take a small weight, like 20 pounds, and lift it for an hour or two?

Boy, I wouldn’t.

But for some reason people think they can get into barefoot running with one of those plans.

They think they can just whip off their shoes and replace one of their regular runs with a barefoot run. Or, worse, they think that even if they haven’t run for a decade, it’ll be fine to go for a 5 mile barefoot run. Or they get out for a barefoot run, feel some strain or pain in their feet or calves and think, “Oh, I’ll just work through this, it’ll be fine.”

And they pay the price.

They wake up with freakishly sore calves or Achilles tendons. They get blisters. They get plantar faciitis. They get stress fractures.

Look, over-training is over-training. Doing too much is doing too much.

Especially with barefoot running, TAKE YOUR TIME. There’s no rush to get to the point where you’re running an ultramarathon every day for 1000 days in your bare feet. And there’s no way to rush building up the strength in your muscles and ligaments and tendons, or to develop correct and efficient form.

It happens as it happens. No sooner, no later.

How long that’ll be is a mystery. Maybe it only takes you a week or a month. Maybe it takes you a year.

Who cares?

First of all, it’s not all-or-nothing. It’s not like you won’t be able to be barefoot and then, BAM, 6 months from now you can! It’s a process. Maybe today you can only run 100 yards and then need to ice your feet for 3 days. That’s fine. In a month, guaranteed, you’ll be doing more. And a month after that, you’ll be doing even more.

Secondly, nobody is telling you to throw away your shoes the moment you realize you want to become a barefoot runner. Keep your shoes. Enjoy your shoes. And look forward to when you don’t want or need them.

But, please, give yourself time — the amount of time that YOU need — to make the transition.

Honestly, there’s enough to learn and experience and benefit from if all you ever do is an occasional 1 minute jog without shoes.

I hate to toss out “prescriptions for living,” but in this case I can’t think of any better way to say it than, “Enjoy the journey… because there isn’t really a goal.”

Invisible Shoes in the News

Posted by | Posted in Barefoot Running | Posted on 24-02-2010

A great article about barefoot running in the winter, with a nice section about Invisible Shoes huaraches running sandals:

Invisible Shoes in the news

Barefoot Running is Bad For You!

Posted by | Posted in Barefoot Running, Training for Running | Posted on 24-02-2010

Ever since Chris McDoguall’s book, Born to Run, became popular (interestingly, long after it came out), the debate about barefoot running has become heated.

There was no big argument when Zola Budd ran barefoot, or when Abebe Bikila won the marathon without shoes.

But once “regular folk” started kicking off their kicks, it’s become a rhetorical battlefield out there — the converts touting the great benefits of barefoot running, and the critics assuring everyone that taking off your running shoes is akin to playing Russian Roulette.

Then the Harvard study came out, showing that when you run barefoot, you adjust your stride to put less stress on your body. And, right on the heels of it (pun intended), came editorials about how running barefoot is the worst thing you could do… though, most of those editorials came from people who own or work for shoe companies or shoe sellers.

Just yesterday, someone forwarded me an email saying “Well, I’ve seen people who tried running barefoot and they got injured! I’ve seen people during marathons, sitting on the side of the road in their Vibram Five Fingers, crying in pain!” And right after, I got an email from an Invisible Shoes huaraches running sandal owner, raving about how old running injuries they used to have are gone now that they’re out of shoes.

Mark Plaatjes, world champion marathon runner, physical therapist, and co-owner of the Boulder Running Company, has said that he doesn’t think most people have the correct body type for running barefoot.

Road Runner Sports sent out an email saying, “Well, if you run barefoot, you could step on something and really screw yourself up!” (that’s not the actual quote, which I’m too lazy to look up, but the gist of what they warned).

What amazes me about this back and forth nonsense is how enraged the anti-barefoot gang is getting, and how they’ve thrown out not only their logic and critical thinking skills, but how they’ve ignored what every well-known barefoot running coach has advised.

So let’s address some of the issues, as quickly as possible (which isn’t hard, since the arguments are simple):

  1. Barefoot running will give you plantar fasciitis, achilles tendonitis, ingrown hair, or male-pattern balding (or any other injury). Response: Runners in SHOES get the same injuries! Thoes problems, when they occur are not from “barefoot running”, they’re from OVERUSE.If someone you knew when to the gym for the first time, and did the workout that Arnold Schwarzenegger used in his Mr. Olympia days, they’d end up with all manner of injuries, soreness and overall inability-to-move-for-days-ness. But nobody would scream from the rooftops, “Weight lifting is bad for you!” They would say, to that individual, “Dude, you did too much too soon. Scale WAY back and build up to that slowly.”

    Clearly, the cure for overuse is UNDERuse.  Do less. The only problem is that the only way to know how much you can really handle, is by doing too much… until you’ve done that enough and gotten the hint.

    I will concede though, that barefoot running form may have an overuse bias built into it, and that’s because the motion of absorbing shock is like doing “negatives” in the gym, doing more eccentric contractions of the muscle. With “negatives,” instead of contracting a muscle to move a weight, you try to resist as the weight pulls against you (think about a bench press in reverse — instead of pushing the weight from your  chest, you try to keep a heavy weight from dropping onto your chest). We are much stronger in the eccentric direction, and it doesn’t give the same kind of “burn” you get from the concentric movement… but the next day, you realize you’ve done WAY too much work. This is similar to why walking DOWN a mountain feels fine at the time, but the next day you realize — due to the massive soreness — that it was harder than walking UP the mountain.

    Nonetheless, it’s possible to get smart enough not to over train… just takes some practice.

  2. Some people aren’t built to go barefoot. Response: Not only is there no evidence for this, but what the barefoot running coaches all say is that by running barefoot you develop the skills, strength, and form that allow you to run barefoot.Now, there’s not any real science behind that argument, YET, either (some researchers are working on it)… but, come on, which makes more sense: That someone is physically unable to run barefoot or in minimalist running shoes (the way humans have run for hundreds of thousands of years), but is absolutely fine in shoes… or that, due to lack of use, they may need to build up the strength before they can run barefoot.

    Besides, the only reason they would be okay in shoes and not barefoot, is because they’ve transferred the stress that the muscles and tendons and ligaments would have to deal with  if they were barefooted (and get stronger by doing so) into the bones and joints.

    Again, the message is, Go slowly! (seeing a pattern here?)

  3. You could step on something or, worse, IN something! Response: Yeah, so?  But: a) How bad would it REALLY be?; b) How often is this REALLY a problem, or are you just imagining it happening without knowing the actual numbers?; c) Are these injuries worse than the various problems people have in shoes?; d) If you do step in poo… which is easier to hose off: your feet or a waffle-soled shoe?This argument, of course, cracks me up since I offer a solution on this website — get some huaraches barefoot running shoes and you’ll add a HUGE (but thin) layer of protection with a barefoot feel.

    By the way, I’m a bigger fan of huaraches rather than Vibram Five Fingers, or Nike Free, or the other minimalist running shoes not because I sell huaraches, but because huaraches feel more like barefoot. The VFFs actually have quite a bit of support, the Nike Free have a big thick heel, and anything with an upper that covers your toes… well, it covers your toes.

Finally, what cracks me up about the anti-barefoot gang is the simple denial of the numbers. That is, there are a LOT of people taking off their shoes without a problem. WAY MORE, it seems, than those who have any of the easy-to-solve overuse issues. You don’t end up with a movement like the barefoot running movement without a high percentage of happy converts. This alone should, but doesn’t, temper their argument.

And, again, the answer couldn’t be simpler: Oh, if you’re going to try barefoot running, you may need to go WAY slower than you thought, you’ll have to learn to listen to your body in a way you haven’t, you’ll need time to build up strength to let you handle the same distances you may now be running, and you may want to get something to give your sole a bit of protection. Enjoy.