Barefoot running

sharky86

Hi Guys,

Can anyone drop any suggestions about bearfoot running or vibrams?
Books on technique etc? when to start..things like that?

Thanks

donothoponpop

sharky86 wrote: »

Hi Guys,

Can anyone drop any suggestions about bearfoot running or vibrams?
Books on technique etc? when to start..things like that?

Thanks

Go to a football field, take off your shoes, and run around it a few times. Over time build up the amount of laps you do as your calf and achilles get used to the increased flex. Once or twice a week initially, depends really on what your training goals are.

No need for vibrams, books, technique, etc.

A0

sharky86 wrote: »

Hi Guys,

Can anyone drop any suggestions about bearfoot running or vibrams?
Books on technique etc? when to start..things like that?

Thanks

That's funny, I'm starting to do "forefoot runs". A friend of mine has Vibram, he got quite sore calves at the beginning.

There are a few things to consider. As most of us, you have run / walked for a long time with "normal" shoes (city shoes, runners, etc.) and running barefoot will lead to a lot of biomechanical changes - adaptations, physiological too (as you are not used to run with the fore part of your feet, energy cost will be higher at the beginning).



I'd suggest to start running with flats or shoes having a concept like "Nike free", as you'll naturally run pretty much like with a Vibram but will have some cushion at the heel to prevent overload when you are fatigued.

Then, once you are used to this new way of running, may be do a couple of short runs with Vibram (on grass), you'll probably have sore calves I'm doing some long-ish runs (7-8 miles) where I try to never heel strike or mid-foot run, I've been really sore on a couple of occasions but it's getting better!

As for books, I don't know any...

Overall, try to be smart enough and don't push it too hard as changes in running gait may lead to injuries. As usual, progression will be the key!

Forgot to add: and if it doesn't work the way you want, don't try too hard as your (our) natural way of running is often the best, most efficient one.

BobMac104

Great advice from the previous posters!

my big thing would be to take it very easy at first.as said already one lap of a football pitch just then see how you are the next day and build from there. i have read many incidences of people buying vibrams and getting nasty injuries when they do "too much too soon" in them. you can obviously run away in your runners as you were doing before just very slowly up your barefoot runs over a few months.


this is a great forum for advice when starting out.

http://www.runnersworld.com/community/forums/runner-communities/barefoot-running

the stickies on the top are well worth a read.

best of luck.

Brianderunner

A0 wrote: »

Forgot to add: and if it doesn't work the way you want, don't try too hard as your (our) natural way of running is often the best, most efficient one.

+1, you only need to look at marathon WR holder Patrick Makau's heel strike to show you how silly this latest barefoot running craze is. I see so many runners out these days trying their hardest to run on the forefoot and to be honest they look like kangaroos hopping along and look far from natural.

BobMac104

Brianderunner wrote: »

+1, you only need to look at marathon WR holder Patrick Makau's heel strike to show you how silly this latest barefoot running craze is. I see so many runners out these days trying their hardest to run on the forefoot and to be honest they look like kangaroos hopping along and look far from natural.

Its very difficult to argue in favour of trying out barefoot running without spewing out the usual speil that gets the :rolleyes: reaction from runners who dont agree with the idea.

if running barefoot either entirely or as part of their training does nothing else for people but strenghten their lower legs and feet and maybe help identify a running style that feels most natural to them and not the way their running shoes forces them to (very difficult not to heel strike in many running shoes) then i think its a great thing to do. If after a while they think " i still feel like a heel strike suits me best and feels more comfortable" then great buy a shoe that best suits this style. on the other hand if the runner realises that they are mid/forefoot striking without shoes and heel striking with shoes then this could point out that a new choice in running shoe to help him keep their natural running style is a good way to go.

I think if you read the "running flats" thread on here you can see many people who feel like their times benifit from running in low weight low cushon shoes but cant do more than 5-10k in them as their legs and feet would be too sore. To me an incorporation of some barefoot running into their training would definately help this and reduce the risk of injury when racing in flats.

overall i dont think its "silly" and i think alot of people could benifit from it. Also its free to tryout so i dont see many drawback

A0

That's not really a silly thing. It's, as in everything, something that can be tried but shouldn't be considered as a "must have" in the runner toolbox
I'm trying it but won't keep going if I feel it's not worth it / doesn't suit me. The good thing is that it strengthen you feet ligaments, muscles and calves. So it might be good to implement every now and again in our plans but not to aim at running like a kenyan! It's too late I reckon

So, it's pretty much a subjective thing, if the change works for someone, that's fine, keep going but don't "push it", as there's some risk of injury.

RacoonQueen

Just to point out, our 'natural' way of running is on the midfoot/forefoot.

''If you want to know how to run properly, watch a child run''

You should be running in a way that's comfortable for you, I'm not sure anyone should forcibly change their gait pattern, but, when people run fast they tend to land on their toes anyway.

RacoonQueen

Brianderunner wrote: »

+1, you only need to look at marathon WR holder Patrick Makau's heel strike to show you how silly this latest barefoot running craze is.

Maybe he's wearing the wrong shoes. He should try shoes with a lower heel.

Brianderunner

BobMac104 wrote: »

Its very difficult to argue in favour of trying out barefoot running without spewing out the usual speil that gets the :rolleyes: reaction from runners who dont agree with the idea.

if running barefoot either entirely or as part of their training does nothing else for people but strenghten their lower legs and feet and maybe help identify a running style that feels most natural to them and not the way their running shoes forces them to (very difficult not to heel strike in many running shoes) then i think its a great thing to do. If after a while they think " i still feel like a heel strike suits me best and feels more comfortable" then great buy a shoe that best suits this style. on the other hand if the runner realises that they are mid/forefoot striking without shoes and heel striking with shoes then this could point out that a new choice in running shoe to help him keep their natural running style is a good way to go.

I think if you read the "running flats" thread on here you can see many people who feel like their times benifit from running in low weight low cushon shoes but cant do more than 5-10k in them as their legs and feet would be too sore. To me an incorporation of some barefoot running into their training would definately help this and reduce the risk of injury when racing in flats.

overall i dont think its "silly" and i think alot of people could benifit from it. Also its free to tryout so i dont see many drawback

If your getting a lot of injuries as a result of heel striking then go ahead and try the barefoot running out. But to change to bring down your race times to me is nonsense and you may be making yourself a less efficient runner by forcing yourself to alter your natural stride. Runners like makau, and many others, show that you can be a world beater with a heel strike. many elite or just below elite runners i've talked to don't even know if they are midfoot or heel strikers (and dont particularly care) so why should you?

It would probably be best if all this new wave of runners out there trying this out would focus on the bigger picture, like their mileage and sessions, rather than focusing on small matters like this.

RacoonQueen

Heel striking is not a natural stride. Biomechanically heel striking while running is not natural...

BobMac104

Brianderunner wrote: »

If your getting a lot of injuries as a result of heel striking then go ahead and try the barefoot running out. But to change to bring down your race times to me is nonsense and you may be making yourself a less efficient runner by forcing yourself to alter your natural stride. Runners like makau, and many others, show that you can be a world beater with a heel strike. many elite or just below elite runners i've talked to don't even know if they are midfoot or heel strikers (and dont particularly care) so why should you?

It would probably be best if all this new wave of runners out there trying this out would focus on the bigger picture, like their mileage and sessions, rather than focusing on small matters like this.

I never said anything about forcing yourself to mid/forefoot strike. What I said was that running barefoot if introduced into training should help people move away from heavier shoes in time.If this leads to a change in style or not , so be it. Also in contrast, alot of running shoes force people to heel strike (thus changing their natural tendancies) but i dont see you arguing against this.

I also disagree that its a small matter. how many times in any given run does your foot land on the ground. its a pretty fundamental part of running in my eyes. Excellent runners on here and elsewhere indeed do focus on milage and sessions but a critical part of these sessions from what ive read is working on "form" and keeping form etc. Is this not just another aspect of form? In the end, the feet are the only point of propulsion.

I am not a barefoot running nut and dont go around preaching to people that they are running wrong or anything. The OP asked for some advice on trying it out and as someone who thinks it is benificial i offered my opinions. What is disapointing in my eyes is the back lash that often comes when someone mentions it.

But i think overall if something works for you and lets you enjoy running then really thats all that matters.

ThisRegard

RacoonQueen wrote: »

''If you want to know how to run properly, watch a child run''

My kid runs with her arms out flailing all over the place and her hips gyrating like a fitting Elvis. I may give it a try the next race I do, if anything it should get me more space at the start line.

A0

ThisRegard wrote: »

My kid runs with her arms out flailing all over the place and her hips gyrating like a fitting Elvis. I may give it a try the next race I do, if anything it should get me more space at the start line.

That's funny, could be worth trying it! I think Racoonqueen's comment was related specifically to feet kinematics.

ThisRegard

Yes, I was aware of what she meant, my post was in jest.

ss43

Brianderunner wrote: »

If your getting a lot of injuries as a result of heel striking then go ahead and try the barefoot running out. But to change to bring down your race times to me is nonsense and you may be making yourself a less efficient runner by forcing yourself to alter your natural stride. Runners like makau, and many others, show that you can be a world beater with a heel strike. many elite or just below elite runners i've talked to don't even know if they are midfoot or heel strikers (and dont particularly care) so why should you?

It would probably be best if all this new wave of runners out there trying this out would focus on the bigger picture, like their mileage and sessions, rather than focusing on small matters like this.

Changing your style may make you less efficient like you say. It also may make you more efficient or more effective. Very few runners here have a good natural stride so to not improve it is negligent if you're trying to reach your potential. Concentrating solely on footstrike probably isn't the best way of doing things but ignoring your technique is lazy. You take thousands of steps per run - how could it not be crucial? The bigger picture should include quite a bit on form in my opinion.

emco

sharky86 wrote: »

Hi Guys,

Can anyone drop any suggestions about bearfoot running or vibrams?
Books on technique etc? when to start..things like that?

Thanks

Anyway Sharky back to your original question, and not the usual debates that always develop when barefoot running is brought up (whether it is more natural, running economy, injuries etc!). It can be difficult and tedious to build yourself into a barefoot style runner, especially if you are trying to teach yourself. I recommend you check out one of Catherina McKiernans Chi running workshops. http://www.catherinamckiernan.com/DesktopDefault.aspx

Its basically the same style you are looking to learn (so are Pose and Evolution running) and you will probably learn more on the day than you would over weeks of teaching yourself.

Dont pay too much attention to the Tai Chi element and focus on the technique.

Running out and spending about €100 on Vibram's wont instantly change much at all.

sharky86

Sorry guys, should have gave more detail.

The reason I wish to wear vibriams is soley for the feeling of them. I hate wearing shoes/runners and much prefer to walk around barefoot already.

That and its now too cold/dark to cycle after work so I will take up running really soley.

I will not be racing in them at all. I quested technique becuase I do want to break myself up from running in them striaght away.

Thanks for the pointers

Gringo78

I've hopped on this bandwagon and bought myself a pair of vibrams - they're a christmas present though so will have to wait till christmas day to try them out.

BobMac104

Good man. Go very easy in them at first. 1 mile is plenty!!!

membersonly

Bit of an online community getting started for this here now of anyone is interested https://twitter.com/Barefoot_IRE

TRR

Regards the posters above who were barefoot running a couple of years ago if like to know if you guys are still doing it and how do you find it? Have you got faster/slower? Any significant injuries?

The reason I ask and I'm a sceptic is that anyone I know who switched to barefoot running got injured. Would love to hear a real success story!

Kurt Godel

TRR wrote: »

Regards the posters above who were barefoot running a couple of years ago if like to know if you guys are still doing it and how do you find it? Have you got faster/slower? Any significant injuries?

The reason I ask and I'm a sceptic is that anyone I know who switched to barefoot running got injured. Would love to hear a real success story!

Background: severe knee injuries requiring a total running rest. Tried a lot of physio, stretching, shoes, with no success before trying NM Minimus barefoot shoes (had been periodically running barefoot round a field before).

Result: Knee pain diminished, I started to be able to jog again, within a few months I plodded round the DM in the minimus without any issue. Sometimes the soles of the feet would get sore running over stones on trail, but besides that the barefoot shoes were great. I started being able to train a bit more and was running pain free for a good while. I was racing Tri's, and any barefoot shoes I have take ages to put on, so I started to wear cushioned runners in races in order to speed up the transition. Then I started wearing those cushioned runners in training, to get used to them. Picked up a calf injury, which I'm putting down to those runners (or maybe overstretching in Pilates), but I'll go straight back to the barefoot shoes once I'm up and running again.

Abstract: Study of barefoot shoes on Elite runners. Sample size 1. Peer-reviewed (ie. posted on a forum). Suitable for future publication, with p<0.05, under title "Barefoot running increases Sexual Performance and/or might help plodders knee"

Gringo78

Nothing conclusive here....just theories

I got the vibrams about 2 years ago and used them once or twice a week without any adverse effects. I used them only on recovery/easy short runs and felt they 'strengthened' my legs. However I stopped using them after a year and about 6 months after stopping using them I got achilles tendonopathy and had to stop running for 3 months. I think by stopping using them I caused my achilles to shorten back and left my self more open to achilles injury - thinking about going back to the once or twice a week runs with the vibrams but not 100% sure as there's a lot at stake with the achilles, don't want to be out for another 3 months!

Insane1

Pretty straight forward story for me really. Started running in '09 in traditional shoes. Got the usual beginners injuries and ran through them. I think this was my problem as I treated every injury the same as the months went on. Pain? No problem - run through it.. Obviously a silly thing to do when I should have been looking at why I'm getting injured in the first place.. I don't really go for 'Too much, too soon thing' because if it is too much, then why am I able to do it? That's when I decided to change over to barefoot and give it a try..

I got a pair of Vibrams in 2010 and kind of satisfied my own theory. The first time I put them on I went and ran 5 miles to the point of literally not being 'able' to take another step. Feet in bits, calves, Achilles, hamstrings, back, toes and mind, all in bits!! My body was literally telling me that I must quit for the day. I never got this in runners as I would always just 'push through'. The artificial cushioning allowed me to. Not an option when you physically cannot support your own weight from trashed naked feet. I've never worn anything apart from Vibrams since.

Fast forward 3 years later to today and I'm happy to report that I've not had any significant injury that's caused my to stop running for anymore than about a week. One or two niggles from tiredness or fatigued muscles/joints after running long weekly mileage but that's about it.

In those 3 years I gradually built up the barefoot mileage running exclusively in the Vibrams. Initially I didn't start using them to consciously change my gait or foot strike but my running style has drastically changed almost by default. For me it was a case of naturally finding the most comfortable way to run and I think that running barefoot thought me how by not masking weaknesses that the artificial spongy sole of a runner did.

I've heard people say that this barefoot running thing is nonsense and anyone that would do it is just looking for attention or being stupid. My response to that is each to their own. If it's not broken, don't fix it. Maybe it's not for everyone but for me it works. I'm currently running 100 miles a week and will be running my first 100 mile race in four months time. Barefoot of course...
I was asked during the Dingle Ultra at mile 49, were my feet not in bits? To which I answered, show me anyone at this point who's feet are not sore regardless of what's on their feet!

Just to add, for anyone who is wondering if you can be competitive while running barefoot. A guy called Luke Ashton finished second this year only a few minutes behind the winner on the TP100 mile race and is a barefoot runner.