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JOIN NOWBarefoot Running: from Start to Marathon
This is my personal experience with barefoot running shoes. My experience might be different from yours as we are all different. I will share with you also some useful tips regarding the transition and injury avoidance.
These five toe shoes caught my attention quite immediately after I started working at Run and Become but it took me a couple of months before I endeavoured to try them on. I remember myself observing other people during races wearing strange shoes and running really lightly. I started imitating them, trying to land on my forefoot rather than on my heel.
Starting Out
I didn't feel very comfortable in my built up shoes, I have to admit. I realised pretty soon that my shoes were actually not right. The 'support' in the shoe was too strong for me which I did not know as I bought them out of the shelf, without anyone analysing my gait. When I came to Run and Become they analysed my gait and fitted me in a neutral shoe. My problems with shin splints disappeared and I realised how important the choice of a running shoe is.
Inspired by the 'ideology' of barefoot running, hearing about all the benefits as posture improvement, feet and lower legs strengthening, better running efficiency... I decided to go for it! I ran to Richmond Park in my regular shoes and then took them off (I hid them in trees) and started running purely with bare feet. After a few strides I just fell in love with it! So beautiful to feel the grass under my feet, the feeling of lightness! I found myself sprinting downhill, feeling like a deer.
The feeling of lightness did not last very long... My calves were killing me the next day. Oh yes, I overdid it! One can get so easily excited that one forgets about the first rule in barefoot running: build up gradually! I did not miss the second rule though: stretching, stretching, stretching! Especially calf stretching. Look for a staircase after your barefoot session. Stretch one foot at a time, carefully though, not to overdo it.
After taking out thorns from my feet that I picked up during my grass runs I realised that barefoot running shoes might be a useful thing. A sturdy rubber outsole does protect your feet very well. One can run more relaxed, without screaming when accidentally stepping on a stone or something sharper. Since that realisation I have not taken my Vibram FiveFingers Bikilas off.
I mean I had to take them off quite a lot in the beginning as the calves get really tight. In our shop we always say: start just walking in them for a few weeks and then go for shorter runs when you feel more confident, it is of paramount importance to build up gradually and listen to your body. Walking is really useful, it helps you transition quicker as the tendon and calves will lengthen naturally.
Barefoot Technique
It started dawning on me after a few weeks of using my Bikilas that core strength is the most important thing if I want to run efficiently, with a good posture and hence injury free. I started doing Pilates and added some core exercises every day to my stretching routine. I have to say it helped significantly! I strongly recommend it.
In barefoot running shoes one ought to land on the forefoot or midfoot. Do not land too much on your toes as that puts a lot of strain on the calves. Land flatter but make sure you do not heel strike! The calf soreness should disappear in a few weeks time.
Cadence is one of the key things. You should be up to 160-180 strides per a minute. That will ensure shorter strides and better posture. You should also lean forward. Lean not from your waist but from the ankles. If you run noisily or if you get any pains, focus on your running style. That is an indicator of doing something wrong.
A Chi Running course helped me to get my barefoot running technique on a higher level, too. I try to keep this article short but it is worth mentioning all these small things because they have made all the difference.
Have I been injury free? No, but I have not experienced anything serious. I was getting a knee pain. A Vibram representative from our barefoot clinic made it clear to me why. I was over striding! Again, it is about cadence. Try the cadence on the spot and then maintain it high while running. I was getting an instep pain on both feet. Guess why! My arches used to be quite low and they strengthened and raised a lot while doing barefoot running for a few months. Hence the pain on my insteps! This is why it is so important to build up gradually, your feet will change and you have to allow your body to adjust. You will undergo the risk of injury, even a stress fraction otherwise. I wish I had taken photos of my feet before I started using my Bikilas! My feet look completely different now.
Running a Barefoot Marathon
I was building my mileage gradually in preparation for a marathon. My first one. I decided to do it in my Vibrams because any other shoe felt too heavy and uncomfortable after using toes shoes. I did the marathon after 8 months of wearing Vibram shoes.
I did train a lot: speed sessions on a track as well as long distances up to 22 miles. I ran almost every day. But I made a mistake, my training was always a mixture of road and off road and the marathon was a road one. The last 3 miles were a real struggle. I felt my Achilles tendon, my calves, they were so tight! I was leaning onto trees and trying to stretch everything out quite often the last one mile. I did survive, I finished in 4 hours and 10 minutes and was very happy and grateful that my calves did not snap! But I did not have any knee pain, nothing, apart from the muscle tightness. It was a good experience which will hopefully make me more efficient next time.
Conclusion
In conclusion I have to say that I cannot imagine my running life without these 'strange' shoes anymore. I truly love them. I use them almost on a daily basis for my running as well as working at the shop. But I do admit I cannot use them all the time. My feet do get a bit sore; especially the big joint of my big toe. When that happens I switch to my New Balance Minimus road shoe.
One can speak hours and hours about barefoot running/walking but the best thing is to try it and see if you can derive some benefits from it. You do not have to run marathons to find them useful. You can just wear them from time to time to strengthen your feet. Our body is a great instrument, indeed.
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AlexandraJanuary 2, 2023 at 9:24am
Hey Petra, great sory. I'm after some advice if I may. I've been hike training on my treadmill using vibram alphas for approx 4 months generally 4-5 times a week. I use mi images vivobarefoot boots for footwear and use forest vivobarefoot esc for hiking, currently able to do 10- 11 miles. I'm due to do a road walking marathon in September and unsure what to wear on my feet. I don't like the idea of going back to conventional support trainers but when parts of my hike take me onto roads particularly towards the end of 10 miles my calves and shins start to ache. Worrying that I will not be able to do a full 26.2 miles on road. Any suggestions and guidance would be most welcome. Many thanks ReplyPetra KasperovaJanuary 3, 2023 at 10:48am
Hi Alexandra,
Thank you for your comment. I can see you have been training well in your barefoot shoes, well done! However, I agree with you, a road marathon is a different story, and you might really benefit from having some minimalist trainers to help you finish the marathon with more comfort and joy. I think you might enjoy the Altra brand. They make zero-drop shoes but with nice cushioning and a wide toe box. Many barefoot runners/hikers convert to Altra for long distances. The Escalante is very popular for road training.
There are other minimalist models that you might like. Saucony Kinvara is a 4mm offset shoe, very light and flexible. On shoes tend to have a 6mm offset, and their soles are very flexible and responsive. You might like the feel of CloudFlow, CloudRunner and CloudGo. All of the above-mentioned models can be found in our London store and you are more than welcome to come in to meet our shoe fitting experts to help you find the best shoes for your gait and foot type.
Let me know if you have any other questions :).
Kind regards,
ReplyPetra
PiotrMarch 24, 2021 at 8:37am
Thanks Petra, what a great journey and clear story!When you say "gradually", what does that actually mean? I'm running 15km twice a week in the usual built up shoes and am thinking about changing over to barefoot shoes over time.
But wondering if 3 weeks is about right, start with 3-4km, then go to 6-8 km then 9-12km? is that too quick, or can I do it quicker?
Reply
Petra KasperovaMarch 26, 2021 at 9:04pm
Hi Piotr,
Thank you for your comment!
Transitioning to barefoot running takes time and patience. I remember one of the ambassadors of barefoot running telling our customers that it takes about a year for the foot, the tendons and all the little muscles in your feet as well as the larger muscles like calves to fully adapt! It really is a journey ;-)! Many runners have got seriously injured by transitioning too quickly. It feels great at the time but the next day one cannot walk... snapped calf muscle, stress fracture in the feet, it can happen so fast. One does not realise the strain on the body and later regrets. My advice to you would be to start walking in barefoot shoes, maybe for even a month. In the meanwhile you can get yourself a more minimalist shoe with a lower drop than the one you have been wearing so far. Saucony is a good one with 8mm or 4mm drops in most of their shoes but there are many more. With a lower drop shoe, you might be able to progress in 3 weeks to your normal distance but not in barefoot shoes. After walking in barefoot shoes for a few weeks, you can start doing 5-10min easy jogs. The barefoot ambassadors were recommending to increase the time in your barefoot shoes by 10% a week.
As for minimalist / lower drop shoes, ideally come in to one of our branches once we re-open, to get your gait analysed and to try a few carefully selected shoes from our experts or do our online gait analysis to get some guidance on what is best for our gait and type of feet.
I hope this helps, let me know if you have any further questions :-).
Petra
ReplyKevinsebastinSeptember 17, 2020 at 4:37am
I love your word that one can talk hours and hours about barefoot running but the best thing is try it and see you can get some benefit of it.I was planning to run barefoot and I wanted to know if I would get injure or any hygienic issues.
When I search for this I luckily had the chance to read your article.
I am a regular daily runner of five kilometers with shoes.
I am happy to start my barefoot running tomorrow onwards.
I will share my experience with you soon.
Thank you Petra Reply
Petra KasperovaSeptember 18, 2020 at 10:38am
Dear Kevin,Thank you for your comment :-)!
I am so happy you found the article helpful - hopefully you can learn from my mistakes ;-)!
Good Luck with your barefoot running and let me know if you have any further questions.
Kind regards,
Petra Reply
PiotrMarch 25, 2021 at 6:21am
Kevin,How did it go for you? How long did you take to transition and did you suffer any injuries?
Reply
JeffSeptember 13, 2020 at 2:11pm
Thanks. Very useful info about your experience and the shoes. ReplyPetra KasperovaSeptember 18, 2020 at 10:41am
Hi Jeff,Thank you for your comment :-)!
Good luck with your own experience and do not hesitate to contact me if you have any questions ;-).
All the best,
Petra Reply
scott baileyMay 1, 2020 at 1:11pm
Hi Petra,Wow what a great insight into your barefoot experience. I started my journey in 2017 with Vibrams and vivobarefoot. I managed to run around 12 miles in the shoes and all was going well. After running the London marathon in 2018 in my Altra’s, I decided to run full time in Vibram’s and Vivo’s . Unfortunately I succumbed to running to much to soon and ending up with a stress response to the head of the 3rd metatarsal which was diagnosed in August 2019,,20 months later I’m back running swapping between Altra , on cloud, and Vivo’s , but I have notice that bruised feeling coming back after running in the Vivo’s. Just wondered if you could give me some advice on building up mileage or just excepting that maybe I need a little bit of cushioning Reply
Petra KasperovaJune 1, 2020 at 4:04pm
Hi Scott,
ReplyThank you so much for your comment and apologies for the delay in getting back to you!
You see, barefoot shoes don't necessarily make you a better runner, so if running in On shoes and Altra seem to work for you and you are enjoying your running, that's all that matters. You should not feel any bruising after your runs so if that's what happens with your Vivo's, I would think it's better not to use them.
However, if you really enjoy running in the Vivo's, you might need to be really patient. Try to walk in them and then include a short run once a week. Try to run as ligthly as possible and listen to your body, stretch well after you finish and see what the response of the body is. If the short runs feel good then you can try to increase the distance little by little.
Running should be a way to relax and you should not be worrying about causing yourself a damage. So I would suggest you run in the shoes that make you feel good ;-).
Happy running,
Petra
Matthew DonkerFebruary 28, 2019 at 5:01am
Hi Petra, great read - thanks for sharing your tips and your journey to running barefoot. It's obviously a different experience for everyone, though I was hoping to get your thoughts on something I can't seem to find answers for on google...I transitioned (mostly gradually) to barefoot running (with FiveFingers) in about August last year - at the same time I changed my running style from an over-striding heel striker to a shorter striding mid-front foot striker. The first couple of months saw my calves getting used to the change of style and they have now (I think), but what's truly held me back from starting to really up the mileage (I'm training for my first marathon in May) is the actual pain on the bottom of my feet from repetitive impact. I can only last maybe 1-2 mile running with FiveFingers on concrete - and about 5-6 on gravel trails. After that it hurts to walk... Everything else is fine. Throw on my old running shoes and I'll go 10 miles with no dramas. I just don't like the feel of them anymore!
You also mentioned in a reply to a comment about the calf tightness you were experiencing - I was under the impression (having just myself read up on Chi running last week) that by adopting that running style you would use your calves far less?
Any advice would be much appreciated :) Thanks! Reply
Petra KasperovaMarch 4, 2019 at 5:01pm
Hi Matthew,
Thank you for your comment! Hmm, this is a tricky one... it's a bit unusual that your feet have not adapted yet, especially speaking short distances like two miles. I wonder if you are still running a bit too heavy and with a low cadence; spending too much time on the ground. Might be interesting for you to get a metronome and check your cadence.
Also, some people have naturally more sensitive feet. My feet never really hurt during, or I could feel them a bit but it never got to the point that you are describing. However, my feet were the main reason why I stopped using Vibrams after 5 years or so. They would be a bit achy and clicky in the morning and I started getting a bit of a bunion on my right foot because of my right foot twisting too much in the Vibrams.
You could see our Chi Running coach, Balavan. He would check your running technique and give you some tips on what to improve. Without watching you run, it's hard to tell what the main reason for your pain is. Your feet should have toughened up a bit by now. I wonder if you run with socks – getting a nice pair of thicker Injinjis could help too.
You might also want to try some minimalist shoes, 4mm drop, a bit of cushioning, and see how your feet react. If you no longer like the feel of your regular running shoes but Vibrams are still a bit too much for your half-marathon training, then a minimalist shoe could be the perfect answer.
And you are absolutely right, a good running technique will make it less strenuous for the calves as you will be using bigger muscles (glutes, hamstrings). But to be honest with you, good running technique can be sustained only if the body is strong and conditioned, otherwi Reply
DavidNovember 10, 2019 at 2:52am
Hi Petra thank you so much for this article. Like one of your previous posters, I just don't want to run in anything but the Vibrams. However like you I began to have pain in my right big toe joint possibly due to the Vibrams. Now I'm curious why you say to look for shoes with a drop. Since you transitioned away from barefoot shoes, do you still forefoot/midfoot strike? Or do you heel strike? I thought the purpose of drop is to land on the heel. Please correct me if I'm wrong. What about cushioned zero drop shoes like Altras?As far as the big toe issues, do you think the reason is forefoot striking itself or the Vibrams in particular?
I want to start running again but I don't know if I should go back to heel striking which takes its toll on my knees or getting a cushioned shoe with drop? Or no drop? Thanks again! Reply
Petra KasperovaNovember 18, 2019 at 5:34pm
Hi David,
Thank you for your comment! Sorry to hear you have been experiencing problems with your big toe. Most likely your right foot is rolling in too much when landing hence causing strain for the big toe. In my case I suppinate with my left foot and slightly overpronate with my right, which is what caused my big toe problem. It might be the same case for you.
I would say from my personal experience that the heel drop does not matter that much, provided the running technique and the overall posture are good. I am a mid/whole foot striker and my cadence is quite high because of my past barefoot experience. I don't seem to get knee problems even with higher drop shoes. However, lower drop shoes make midfoot/forefoot landing easier and more comfortable.
The purpose of a heel drop is to give support, not just in terms of cushioning for heel strikers but also giving more ankle/overall support for forefoot/midfoot strikers. Altra shoes might be a great option for you. They did not work for me as the fit wasn't quite right for my feet. This is why I prefer higher drop neutral shoes at the moment as they seem to support me better and I don't get the toe pain.
It is not necessary for you to go back to heel striking, especially as it used to give you knee problems. Try to work on your cadence and find some shoes that will support your foot well so that your arch is not collapsing and your big toe joint not twisting. You can come to our stores and try some zero-drop shoes as well as some minimalist lower drop shoes and see what feels most comfortable.
One cannot blame barefoot running or forefoot striking for the big toe problem. Barefoot shoes promote natural movement, which is a good thing, however, our bodies are not perfect and symmetric so sometimes problems can occur.
All the best, Petra
ReplyMelissaFebruary 10, 2019 at 10:28pm
Hi,This blog was really insightful, I started running with New Balance Minimalist shoes a year ago due to knee problem and that went away completely!
Since December I finally got a pair of Vibram shoes and I started training in them.
I was wondering if you can assist with something, I do get the tightness in my calves and I am not sure what exercises to do to make it go away, I do foam rolling and yoga but except resting for 3-4 days nothing seems to help.
I tried to be more mindful about my running form and to land on the ball of my feet more but I ran a 10K and at the end I got a sharp pain at the side of one of my foot now making it difficult to walk...
Any suggestions to change my running form or to get rid of the pain quickly?
I am training for a marathon but at this point I will most likely run in my new balance shoes, even though I am much slower in them.
Your help is greatly appreciated ????
Reply
Petra KasperovaFebruary 11, 2019 at 7:27pm
Hi Melissa,
Thank you for your comment! I think you might have transitioned to Vibrams a bit too quickly. NB minimalist running shoes are pretty minimalist in terms of the drop and cushioning but Vibrams are a different league altogether. It might take you a year or longer to comfortably built the strength of your calves (not to speak of the feet) up to a marathon distance in Vibrams.
You haven't mentioned when the marathon is taking place but if it is in the next few months, I would say, play safe and run in your New Balance shoes. To help with the foot injury, you might even want to consider a more cushioned minimalist shoes, like the Saucony Kinvara or Brooks Pure Flow or even an 8mm drop shoe, like Saucony Ride. However, it would be better if you could come to one of our stores to help determine which ones are the best for you.
There are ways to strengthen your calves, too. You can try calf raises or running as fast as possible on the spot on tiptoes for 40 seconds, with 2 or 3 repetitions and little breaks in between. Considering your foot injury though, calf raises might be a better option for you at the moment as there is less impact.
Going barefoot takes patience and time plays a big role in the process. Marathon is a long way to go and it would be a shame to get injured in your Vibrams just to shave some minutes off your time. Doing yoga, foam rolling, this is all great, so definitely keep on doing it ;-). Adding some strengthening will help and transitioning a bit slower will make a difference. But until your foot gets better, I would recommend to use a more cushioned shoe. Also, running in Vibrams is not for everyone. I managed to run in them marathons and up to 52 miles, yet, I never found the recovery of my calves that easy and in the end stopped using them because I did not find them suitable for my long distance training.
I hope this helps, let me know if you have any further questions. Good luck with your training :) Reply
Michael GoggsMarch 12, 2018 at 9:49pm
Hey, I thought I would drop a few lines in appreciation and respect for you sharing your experience with minimalist footwear.I've recently taken the deep plunge and gone with barefoot/minimalist footwear, Vivobarefoot. I have to say that they are flipping amazing! They look great and feel so comfortable.
I have the horrible problem of having naturally high arched feet, or maybe it's unnatural high arches because of wearing military boots and tight footwear for the last 27 years. Either way, high arches are awful for transitioning to my new footwear and barefoot running as the pain in my calves can be pretty bad after a few days training.
However, stretching is essential and the pain and tightness goes relatively quickly. The transition and adaptation to going with a natural running technique, as you mention in your article, will be completed all in good time.
I'll be working my way up to marathon running with barefoot shoes and eventually ultra marathon! Exciting times :D
Thanks for sharing and all the best. Reply
Petra KasperovaMarch 23, 2018 at 6:40pm
Hi Michael,Thank you for your comment - I am glad that my review resonated with your experience :-)!
I do agree that having high arches can make the transitioning process a little longer but on the other hand I know people who have very high arches and have been running with barefoot shoes for years and with no problems - so do not give up :)!
I myself have now strayed away from barefoot shoes - I was using Vibram shoes for nearly 5 years and have done up to 52 miles in them but then started training for multi-day races (6 - 10 day races) so had to embrace cushioning again. I am a big fan of 4mm running shoes with some cushioning (Saucony Kinvara, NB Vongo) as they've enabled me to take my training farther.
My little advise to you is to be open-minded - do not give up on more cushioned shoes all-together. I wish I had started mixing barefoot and minimalist shoes in my training earlier - I think I would be a better runner now if I was more open minded before.
Good luck with your training :)!
Petra Reply
MarcoNovember 10, 2015 at 9:39am
Hello Petra,
ReplyI experienced the same in this days, because I'm preparing Florence marathon at the end of November. On Sunday I covered 22 miles. I run with Vibram Bikila Evo. I began use them about one year ago and I used them for all my workouts in the last year.
During this last workout I felt feet and calves tightness after 18 miles and the situation worst till to the end. I need to stop some times and I'm worried about the race. Should I have more time to complete the adaptation to this effort? Did you prepared other marathons next this one? Did you run all with Vibram?
I'm at 3 week to the race. Do you suggest to put on shoes and run with them?
Thanks for any kind of advice you can provide.
Marco
Petra KasperovaNovember 13, 2015 at 11:39am
Thank you for your comment, Marco. It's a tricky one. Ideally, you don't want to be changing shoes 3 weeks before a marathon. A year of experience with barefoot running is good but it takes up to 2+ years to fully adapt to barefoot shoes and to master a good technique. The longer the distance the more likely you are to get tired and start losing your form. There are 2 options for you. 1) Rest your feet for a few days and do a lot of stretching (stretching, foam roalling, yoga) to recover. You can still do the marathon in your Bikila if you take it easy. You can maybe do a bit of calf stretching during the run and focusing on your technicque (landing mid foot and have cadence of about 180-200 steps per minute). It is important to remember that it is your first marathon in Vibrams, tightness will appear but I think you will be fine. 2) Run in different shoes. The question is, do you have another pair you can use? A shoe you have run in before and are comfortable with? Preferably something with a little bit of cushioning and a heel to toe drop (4-8mm). If you don't have any, you could come to Run and Become to try some minimal running shoes. We have a great range and I am sure you will find a suitable pair. Not ideal but I have had customers who did the same and were fine. You will have to make the decision. It depends how confident you are about your barefoot running. Regarding my barefoot experience, I've done about 5 marathons and some ultras in my Bikila. I am still learning. It is a lot about core strength and upper body strength and actually general strength. One does need to do some conditioning, just running is not enough. I now use other minimal shoes as well, I think it's important. What ever decision you make, I think you will be fine :). It seems like you did your training, now you just have to relax and enjoy the experience. People love Florence marathon, I am sure you will too. I hope this helps, let me know any questions.
Reply