Minimal/Barefoot running
Posted in Training
To make it a bit more interesting I thought I would do a series of posts about changing my running style. This was a huge long rambling post till I cut it down. Hopefully I will make it an interesting resource for others who may be thinking about changing styles.
Background
So a bit of background to why I am exploring this. Also because if I am trying this experiment it is only wise that you know where I am coming from. Everyone runs differently and everyone has a different gait and style.
I have had a lot of injuries in the past. ITBS, Achilles tendinitus (both heels), ankle sprains galore (only left foot), and various other ailments to do with the foot and knees. Suprising I still run really.
When running fells I am generally in inov8 330’s but on the roads I am in a pair of heavily cushioned and quite heavy nike air pegasus road shoes. On top of that I am meant to supinate and having gone to two different podiatrists. The first podiatrist recommended insoles with arch support on the inside for my high arches. The second recommended insoles with a wedge on the outside of the sole to stop pronation from heel strike. So who is right? Is either of them right? Or are they just masking the underlying issues with more support. It is worrying that two people in the same profession recommended two such different orthotics. I have currently got insoles with a solid outside wedge and have been running in them.
Currently still get some tendon problems on the left foot (peroneal tendons) but most of that was solved when a chiropracter popped a bone back into place in my foot. Tendon problem is aggrvated more in my road shoes.
At home I am always barefoot. I like the feeling of it and would do it more outside the house i.e. supermarket, local shops etc if the wife would let me. I also often wander around work in socks when I can. The wife thinks I am a bit odd.
But barefoot is a bit odd?
Yep I will agree with that! If I saw someone running down the street in barefoot I would think them a bit odd. There seems to be some strange rules written about your feet and if or when they are covered or not. Stay away from barefoot people they may bite or be part of some kind of cult?
Reading some of the barefoot blogs, it did feel a bit cult like. People coming at it with almost religious fevour. “Barefoot brings you closer to nature!”Barefoot is the only way”, “release your feet” kind of slogans made it seem a bit Californian for my Yorkshire blood. But then other more sensible looking people were saying it has helps as part of a training regime and not the whole regime in itself. This I felt a better way. Go more minimal but also integrate a bit of barefoot work here and there. I have golf courses and a big park near to where I live so no problem with terrain.
So the reason why I put minimal / barefoot in the title is because they are both coming at running from the same angle just with different levels of commitment. I am getting rid of padding, cushioning etc but that will mean racing flats, fell shoes and barefoot. Anton Krupicka put a post on his blog about his philosophy on footwear which is a great read.
So what next?
As I mentioned, this will become an ongoing series. A bit like a very lax, poorly reviewed experiment, using me as a lab rat. If you ever wanted to know how easy or hard it is to change style and what the actual results are then keep reading.
Future posts will include research article, video drills, progress reports and links to other sites where I have found useful information. this all may work great, it may fail spectacularly but there is only one way to find out.
September 4th, 2009 at 10:32 pm
Likewise, I’m interested in the whole idea of barefoot running, and I’m sure in California it’s great but my handy local 5km loop that I do of a winter evening goes past 4 pubs and 3 takeaways, there’s just no way I could do it without shoes. I run more on the road in winter, and then tend to pick up more trouble with my ITB, I’m due some new road shoes and have also decided I’m going to ditch heavily cushioned shoes that are supposed to correct my alleged over pronation. I got momentarily tempted by some Vibram five-fingers, but being more practical am probably going to get some f-lites. Be interesting to read how you get on going minimal.
September 5th, 2009 at 5:44 pm
This is great stuff Anthony. Been meddling with the bare footed running for a few months now, still only doing a mile at a time but 2-3 times a week on grassy fell terrain. It has made a difference to my “normal” running style. Up on the forefoot, heel strike only on the downhill. I’d only ever run like this if i was racing in Walsh racers or mudclaw 270’s something minimal. It’s strange going back into shoes after the mile barefoot and i find foot placing while ascending is very efficient barefooted. I guess even in good fitting shoes there will be some movement making the energy return less efficient. It’s helping with my ankle injury or it’s certainly not got worse. Looking forward to reading your next update.
September 7th, 2009 at 5:04 pm
I think I am going to be more minimal than barefoot and just maybe do a session a week barefoot.
Iain, I know what you mean about putting your shoes back on. Feels weird, but the technique seems easier once you have ran for a bit barefoot. May try it as a warm up to a race soon. Were you a heel striker previously?
Jumbly, Inov8 are about to release some new f-lites so may hold off a few weeks (search f-lite 220 and you may find them). Also have a friend going to the States in November so will get her to bring some fivefingers back.
First session last week and the caalves are in agony!
September 8th, 2009 at 6:35 pm
I’m a secret barefoot runner. Obviously people think you are a complete freak running barefoot, so I only do it when there is no one around. I often run early in the morning so I start in trainers and take them off in a secret location (think large park around the corner from your house Anthony!) and run barefoot. I have often done a maximum of about 3 miles on a mixture of tarmac, grass and paths. I’m lucky not to suffer from running injuries much, so I don’t know if barefoot is a bit of a cure. It certainly feels good (except on gravel!)
September 9th, 2009 at 3:26 pm
Not a secret anymore! Fair few at our club read this blog so will all know your freakish running
Although saying that there is another secret barefooters in club, who SHE may be seen running around a certain wooded valley between my house and yours.
Good luck at the weekend!
September 10th, 2009 at 8:55 am
this is something i’ve never even thought about, so thanks for making me think! just curious about the lack of grip when running off road, are you running more slowly?
September 11th, 2009 at 9:59 am
Kate – I think that ones better for Iain to answer? I am just occasionally tootling round the local park at the moment whilst trying not to overdo it. I am really right at the start of this experiment. Although not even doing that after coming a cropper on my bike earlier in the week. Big fat knee and no running this weekend for me
September 16th, 2009 at 5:03 pm
Vibram Five Fingers shoes are a great shoe for exercise and running that are designed to be as barefoot as possible to help strenghten the feet but offer some protection.
Have a look at:-
http://www.vibramfivefingers.com/
You can get them in the UK at:-
http://shop.primallifestyle.com
Enter gfr246min5 at the google checkout and get a £5 discount
September 18th, 2009 at 1:22 pm
Hi Gary, been looking at them and speaking with a girl at my running club who owns a pair. Very tempted but may wait till a friend goes to the states as they are virtually half the price over there. Cheers for the discout code though, may have another look as Sheffield isn’t too far.
July 6th, 2010 at 11:36 am
it does look weird barefoot.. maybe not even sanitary but if you wear barefoot shoes it makes a bit more sense like wearing the >vibram five fingers shoes. I’d probably go for other shoes like the bikilas since they are the latest and greatest ones:
barefootrunningshoes.org/vibram-fivefingers/men/fivefingers-bikila-men/