I've been running on and off through injuries for the last year. I'm currently in mild stability shoes and superfeet blue insoles and running fine up to 14 miles I did before my holidays
But for the last two weeks I've been barefoot nothing on my feet for the whole holiday bar flip flop at mealtimes. And my arch feels and looks noticeably higher than previously
So on a whim I ran down the road a few hundred meters barefoot and felt fine i then bought some merrell vapour glove shoes wore them a few days and did a two mile run in them yesterday no problems at all. I've been concentrating on cadence and short strides for weeks so that probably helped anyway
All I've read suggest a slow transition or even only occasionally using minimalist and using usual shoes for the rest. I on one hand don't want to injure myself but on the other don't want to undo my seemingly increased foot strength . As im just back from 2 weeks all inclusive i need to get back on it lol
Any tips from other runners thanks
Your post implies you didn't run for the two week holiday. That's probably why you felt better rather than being barefoot.
If you like it, do it but there is no conclusive evidence that it helps with injury prevention.
That could indeed be right as i didn't run the two weeks at all
Sudden changes must be risky, I'd taper it.
Not barefoot but zero drop shoe runner here (presently injured)
I’ve used vibrant Five fingers in the past and liked them but more for trail stuff.
You run differently barefoot thou.
Rest is a major thing thou and it’s the most forgotten as people get overly keen.
Not running specifically, but I'm currently transitioning to wide toed, zero drop shoes for as much of my life as possible. I'm also using a product called correct toes which increase toe spread and stability.
The argument is that the vast majority of footwear restricts and supports the foot to the point where we fail to build the natural strength required in our feet.
My plan is to get back to the running soon and to do so in a minimalist shoe.
I'm a heavy crap runner, and I've used minimal shoes for a long time without injury. I fancy more padding though so I'm on the lookout for flat wide toed shoes with a little more padding. The mid foot strike is the key I think, which is made much easier by having zero drop/flat shoes.
I tried it using Vivobarefoot shoes. My arches notably improved. I ultimately transitioned to a minimal drop wide toebox shoe as i got tired of staring at the ground trying to avoid sharp stones!
I appreciate the comfort now but miss the feedback of minimal soles.
FYI i moved from normal shoes to minimal fairly rapidly but upped my cadence and concentrated on midfoot/forefoot strike. Didn't have any probs.
BTW if anyone can recommend a minimal drop wide toebox shoe then let me know as New Balance have stopped making mine!
I run in Vibrams, it feels much nicer than classic running shoes. Loads of great info at the foot collective. I follow them on Instagram but they also have a website. http://www.thefootcollective.com/
I use altra. Flexible sole, wide toe box, zero drop. Thin enough sole to be able to feel the ground without wincing at every pebble. Might be worth a look.
I've run in Vibram Five Fingers for at least some of my running for nearly 4 years now. Mostly now up to 10k as part of triathlon brick sessions, but like any exercise start steady and you can work your way up to any distance.
I transitioned to a forefoot strike by running barefoot after suffering repeatedly from shin-splints (or whatever the accepted modern name is) for years. I could tell when the support on the current pair of support trainers was failing as the shin splints started to come on, but they would then disappear with new trainers.
I have never been injured since transitioning to forefoot striking and have run in the Vibrams and various low/zero drop offerings from Innov8. Their road shoes, always had a really wide toe box which allowed the toes to spread. It's odd, because until i break them in I find their trail shoes quite narrow.
There may or may not be evidence that barefoot/minimalist running reduces injury rates, but there is certainly evidence that support/cushioning doesn't.
Matt
After multiple calf tears and ultimately an ankle twist which instantly turned into a hamstring snap I stopped running for three years.
Missing it lots I started back again in zero drop Merrell Trail Glove 4s and haven’t had an injury in 10 months including attempt ok Welsh 3000s (6.5hrs to Ogwen, retired with sore knees).
I don’t think barefoot is essential but it teaches you good technique.
VFFs have been great for me, but are pretty poor for cross country unless on fairly tame terrain. I made the mistake of trying to do my usual 10k in them straight from the off. I had to get a taxi home as my calf’s were crippled after 6k and it took me a week to recover to the point where I could actually walk downstairs. Had to do a number of house viewings in that week and could only get back downstairs on my ass, scooting along like a 3 year old.
As others have said, unless you have an underlying problem which is forcing you toward barefoot, rest will be the prime mover here.
Thanks for all the replies. I did a 7 mile run in the lakes today in my usual shoes as I didn't want to injure myself doing too much. Still felt fine. I guess I may keep wearing the zero drop during the day and work up the runs gradually I certainly prefer the foot feedback on barefoot to stability shoes. I will also gradually remove the orthotics from my regular shoe too. And keep working on my form and foot and ankle strength
Cheers all no tales of ultimate woe 😉
Found the VFF great for trail running, not tried them on tarmac. Great grip, but requires a lot of concentration at first so you don’t smack a little toe on a rock. This seems to become intuitive quite quickly.
As all above have said, you’ll need a gradual build up as your weak feet get used to working for a living. Also got a pair of VFFs for pottering around at work. Toes getting straighter, arches stronger, funny looks now abaiting. Wouldn’t do more than a couple of km at first.
Found the injinji socks good too (and help with getting VFF on at first ).
