Barefoot vs five fingers

Due to some confusion (and interest) regarding runnig barefoot, here is some elaboration about my barefoot experince.

Barefoot for me is without anything on the feet. No Vibram Five Fingers or Nike Free Run or whatsoever. Five fingers and free run and so on is only half barefoot and disconnects you with the real contact between the ground and sensors under your feet – which is the key for really learning to run with optimal technique.

Barefoot running makes you shortening the length of the steps, and using all the foot area in the foot placement to the ground – and automatically improves your running technique.

Barefoot makes you using the muscles and natural springs in the body as they are designed for, and has makes you a better runner.

Barefoot have some issues to consider:

-          Barefoot may be painful in the start if not introduced carefully over time

-          Barefoot is very demanding for the calf muscles if not instroduced carefully  or if the runner is not used to forefoot running

-        Barefoot may have some risks regarding foot stress fractures and calf/achilles overuse if introduced in short time. Some may need 3 months, some may need 15 months.

I was very skeptical about running barefoot, thinking it was crazy and that the feet would hurt and become damaged. But eventually in July 2011 I read about it on barefoot Ken’s website, and then I jumped into it.

Remember that it’s on your own risk starting running barefoot, and if you have some kind of foot problem you should consult a specialist before beginning.

I started running barefoot just 100 meter one day and 200 meter the next day in July 2011. And then slowly extending the length to 1km, 2 km and so on. In October 2011, I ran my first 7.5 km and then the winter came and I had to put on the five fingers not to freeze my toes and skiing became the number one sport for some time. In spring I had to start over again getting used to barefoot but not all over again. I started with a 3km run and then extended in normal way up to my first 10K in May. My favourite surface to run at is sand/clay/grass tracks which is almost impossible to find. The second best is well flattended gravel roads. After that is asphalt. Asphalt is easiest to run but it is also that surface causing most friction wear on the skin. The most demanding surface is sharp gravel which I have too much of in my area. The good thing about gravel is that it gives most back to you in training quality. It really forces you to use all the small muscles in the feet, ankles, knees and hips. I can feel my ankles and knee muscles tighten up the day after a gravel run.

The so called pain you feel barefoot is a combination of

- skin and tissue underuse since you were a child

- your mind perception because your feet sensors have been fucked up the last 30-40 years since you started using shoes

-and recklessly running technique caused by cushioned running shoes.

The key factor becoming a barefoot runner is patience, patience and patience. The good thing running barefoot is that you actually have full contact with your body, unlike the “five finger runners” who often gets problems with the calf muscles and achilles because they don’t have direct contact with the surface. Running barefoot is so demanding and takes so long time to adapt to, it keeps you away from injuries. Once you have adapted to barefoot running, you will keep the injuries away because you have full contact with the body and the suface.

I know there are people running marathons ( and ultras) barefoot and I’m convinced the most of us could do it if committed to it.

Lately I have been introducing shoe running because my coach convinced me that there are some dangers as mentioned above running barefoot. He also said to me it it’s easier for me to collect km’s varying between shoe and barefoot running as only barefoot running is so demanding and requires more restitution.

I have not yet decided if I’m going to be a hardcore barefoot runner or just half/half. It has enabled me to run again after 7 years of hip and piriformis problems.

I’m running faster than I ever have and I’m no longer injuried. I also do some really good exercises which I think has made me faster, but they are not the only reason.

I think everyone would benefit (becoming a better runner) from barefoot running, but it should be done with great care and patience. As mentioned above, I prefer running on clean asphalt, but gravel is the surface giving most payback. Variation is king. I have only had a few small cuts from sharp gravels but none have hindered my running. I also had a few blisters from being too eager increasing distance and running on asphalt. All in all, I have had no major damages under my feet.