The Barefoot Running Guide Pt 1

Thanks to the brilliant Spencer Hyman and the book Born to Run - A Hidden Tribe, Superathletes, And the Greatest Race The World Has Never Seen, I've been propelled into the world of barefoot running.

The book is fun but I was most intrigued by the suggestion that running extremely long distances barefoot is better for you and more enjoyable that wearing trainers. According to Chris McDougall brand-name footwear, with its gel-based cushioning and elaborate architecture of super-advanced support, is a common cause of athletic injury, he argues.

So when I was in NYC last month I tried all my favourite running stores to get myself a pair of Vibram Five Fingers. Vibram Fives are weird gecko like shoes that give you the sensation of running barefoot with a minimal level of protection. Think of the bottom of your foot has a thin coating of rubber to protect it form glass and stones etc. and you're not far off. Needless to say the whole of NYC had sold out but I managed to grab a pair online. 

Since they negotiated the postal strike I've been loathed to take them off (my wife makes me). I run to work in them everyday and did a PB on a 7.25m club run last week. Better still barefoot shoes have helped me be a kid again: as a kid, I never wore shoes, preferring always to be barefoot everywhere.

Here are a few hints to enjoying barefoot running and avoiding hurting yourself.

1. Resist the temptation to go for an epic run the first time you put them on. No matter what distance you normally run you should build up the mileage slowly. I did 5 miles on the first outing and because of the strain it generates on rarely used muscles I had a weekend of struggling up and down the stairs.
2. 2 weeks of short steady runs on soft ground. I now use my VFFs to run to work most days but for a couple of weeks I didn't do the full five miles on pavements. When I reached Hyde Park I'd change out of my trainers and into my Vibrams. Learning to adjust your running is far easier on your body when you're not jarring yourself silly on concrete.
3. Bend your knees, shorten your stride and move your feet to under your centre of gravity.
4. Hunt out different surfaces on your run. It's amazing to feel the difference between mud, stones, tree roots, sand, wood chip. 

Comments

[Dave Harte]

Interesting post. A colleague in my running club swears by these. Am interested in the way they alter your running style, something I need to do in order to avoid a recurring injury.

I'll read your progress with interest, especially if you continue to improve your PBs!

[Chris Rishworth]

I;ve just finished the book and bought myself some VFF's! I'm interested to see you wear yours with socks? Am looking forward to experiencing the sensation of barefoot running!