Barefoot running has become fashionable with runners all over the world and it is definitely something I recommend.
Runners pay a lot of attention to the strengthening of their core and legs, but hardly any effort goes into strengthening the feet. For years runners have been encouraged by shoe manufacturers to buy shoes with support, which took all the work away from the muscles in the feet and left them almost paralysed.
When working with athletes, I spend hours releasing and activating their tight, weak feet.
Vibrams FiveFingers barefoot shoes have made a breakthrough for barefoot running. If you decide to take the plunge and run as nature intended, please note the following:
Do not run barefoot on hard surfaces such as tar or concrete where the impact could damage your joints. Do your runs on natural surfaces.
Start gradually, first with walks and then progress to running.
Check if your body is neutral by doing these stretch tests and make sure you are equally flexible on your left and right side
If your feet hurt after your session, they are tired and need a day off. Run in your normal running shoes the next day.
Barefoot running will strengthen and broaden your feet. I find that after one year of working and training in fivefingers, I wear a half size bigger shoe. One can physically see the muscle definition after a few months, and reap the benefits.
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Hi, I splashed out R1,500 on a pair of New Balance running shoes 4 months ago only to land up with blisters and sore feet. So I decided to take the leap and bought my first pair of five fingers a month ago (another R1500).
I took it slow like they told me and did 8 sets of 100meter sprints then stopped (I am a 20km runner so a couple of sprints was a walk in the park…..or so it seemed). I have been injured as a result now for 3 weeks. I pulled the muscles in my calves and achilles tendon. It has been a painful recovery.
Thing is I have entered races and I don’t know what shoes to wear now, the New Balance give me blisters from 10km and the Five Fingers will cripple me for life! I can’t afford yet another pair of shoes!!
What can I do???
Leanne
You really have to take it easy for your feet, calves and achilles to adapt. I also injured myself by not taking it easy when I changed to barefoot/minimalist running. Afetr injury, I took a three week break and started very slowly. Walked 1 km and ran back for starters. Increased to 2 km, then 3 and so forth. I was doing this three times a week. I am now up to 10km runs during the week and have completed 18km this last Sunday. I do not run in the 5 fingers but in Huaraches.
Hope this helps!
Ian