Trail running questions

5t3ph4n13

Barefooters
Jan 29, 2012
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After my 8 mile trail run yesterday, and also after my trail Half in April 2012, I have reconsidered running in shoes. While the parts of the trail that are packed dirt with a cushion of dry leaves, cool mud, etc. are extremely pleasant to run on, the parts that are rocky or gravel cause enough bruising on my arches to make me want to strap something on my feet. I actually had my Bikilas strapped to my water belt just in case but I didn't "really" need them. I probably would have been faster and not having to walk gingerly today if I had put them on. My legs had miles left on them but my soles did not.

For those of you that run trails, especially technical trails, what do you run in? Do you train with a mix of barefoot and minimalist shoes? Would it be potentially harmful to do all my weekday roadrunning barefoot and my weekend trail runs in minimalist shoes? I have 2 Half-Marathon road races planned in October & November (that I'll have no problem doing barefoot) and Big Sur in April 2014 but outside of that I would like to focus on trail races- Halfs, Fulls, and eventually Ultras. I truly enjoy barefoot running- 100% of the time on roads and 75% of the time on trails.

I know I've talked about this before but humor me!
 
I'm no expert, and I don't do races. After the initial transition process, I started running on trails, too. I prefer sand/dirt trails. However, often there are rocky parts. I'm too lazy to bring shoes for the 30 feet of rocks (that the park service put down so that their trucks don't get stuck in the muddy stream), so I'll walk those portions. On another trail, there's about a quarter mile of concrete from the parking area to the trail.

What I've noticed when alternating between minshoes and barefoot on asphalt, and barefoot between sand, grass, and concrete, is that my previous form carries over for a few steps. Then I either consciously or unconciously switch to a lighter forefoot step when on a hard surface or a firmer midfoot step when on a compliant surface.

There were a few months when I was doing asphalt barefoot and minshod and trails barefoot throughout the whole time. I didn't notice too much trouble switching it up.
 
I run barefoot when by myself during the week, but when my dear hubby takes my out on the trails in the nearby desert, I always wear my Moc3's. I wouldn't survive otherwise. I'm sure I run better overall for doing the bulk of the running barefoot and am working on increasing my ability on rougher surfaces, but I will be shocked if I ever run out there barefooted. Tooo many medium sized, closely spaced sharp rocks. The Moc3s are just enough to protect my feet, but let me keep working on correct form.
 
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I'm pondering this too, but my big sticking point is always the time it takes to stop and change. I'm a lazy runner, and if I stop there's no guarantee that I'll actually start again.

Of course, I'm sure some of the superhero types on this site can slip on/slip off a pair of huaraches and do up the laces without breaking stride. :)
 
I'm a lazy runner, and if I stop there's no guarantee that I'll actually start again.

Of course, I'm sure some of the superhero types on this site can slip on/slip off a pair of huaraches and do up the laces without breaking stride. :)

AMEN!
Most of the reason I just start in my huaraches. I hate to stop, for debris in my foot, or whatever. Who knows, a nap could happen at any moment.
 
I would like to focus on trail races- Halfs, Fulls, and eventually Ultras. I truly enjoy barefoot running- 100% of the time on roads and 75% of the time on trails.
After an unfortunate experience with a 1/3 mile rock path, I made a conscious decision that when running trails, I was out there to enjoy what I was doing. I discovered that I enjoyed it the most when running strickly barefoot. I didn't particularly enjoy rock paths, so I avoided those.

If you are going to run races, and you don't get a chance to see the terrain ahead of time, then it's not a bad idea to bring footwear. I really wish that I had brought something to wear, when I was halfway in the middle of this. That's not to say that one can't work up to running on rocks, but you'll have to decide whether you're want to do so or have time for conditioning. Though honestly, if the rest of you are running on this kind of trail, I'd be wearing footwear, too.
Trail-running-dolomites-1024x681-633x421.jpg


The other thing is that it didn't seem to take long for my feet to adjust from pavement to trail. After a month or so, my soles/arches could handle normal trails, but not that crazy rock stuff (which I realized halfway through).
 
I prefer trails and have no reservations about starting a race in my VFF Bikilas if I know or even suspect there's going to be nasty stuff underfoot, or carrying them on a training / pleasure run and putting them on as needed.

While trails around here aren't as viscious as the one in the pic above, we do have plenty of weathered rock ranging in size from hummingbirds to M1 tanks, with ample crushed stone stretches as well. Having not had the priviledge of being born into a barefoot, agrarian, automobile free culture, I feel I have to care for my feet with at least moderate protection. Especially so in the fall, my favorite racing season, when there will be rocks hiding under a blanket of leaves. Even with my Biks I've had enough experiences with "Yow! That'll be a bruise tomorrow!"
 
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I prefer trails and have no reservations about starting a race in my VFF Bikilas if I know or even suspect there's going to be nasty stuff underfoot, or carrying them on a training / pleasure run and putting them on as needed.

While trails around here aren't as viscious as the one in the pic above, we do have plenty of weathered rock ranging in size from hummingbirds to M1 tanks, with ample crushed stone stretches as well. Having not had the priviledge of being born into a barefoot, agrarian, automobile free culture, I feel I have to care for my feet with at least moderate protection. Especially so in the fall, my favorite racing season, when there will be rocks hiding under a blanket of leaves. Even with my Biks I've had enough experiences with "Yow! That'll be a bruise tomorrow!"


So how much do you train barefoot vs. minshod? I guess I feel if I'm splitting my mileage between the two I'm not fully trained in either so it makes me less confident to race in either.
 
I've been getting better at barefoot trail running this year mostly from just running on the toughest local trails as much as possible. I'm to the point where I would have to go up to the Georgia mountains to find any trails I can't run...there are plenty up there I would need to wear min-shoes on. The cross over from pavement to trail is only partly helpful...I notice if I run one a bunch I start to lose foot conditioning on the other. Running gravel roads seems to carry over very well to both trails and pavement...its a matter finding one that's just the right toughness. If you really want to get to where you can run the rougher trails barefoot its going a lot of time and practice to build up to them...one idea is save your shod running for winter when its cold anyways...summer easy trails, winter tougher trails.
 
Hi Stephanie!

I run barefoot almost always on roads. I run trails on weekends. I'm in New England, and there is almost nothing here that is a trail that can be run barefoot. Walked, yes... but run? Almost nothing. Too rocky and rooty.

One thing about trail runners? Even non-minimalist trail runners tend to have a stash of shoes that work better in different conditions, and I'm no different.

If the trail is really tame, I might take out my Lunas, but Lunas don't work all that great in mud. I like the Merrell Pace / Trail Gloves for most trails - they are snug, and have great rock protection under the arch and toes. But the tread isn't that aggressive.

The most aggressive tread in a min shoe are the Vivo Barefoot Neo and Breatho trails. I had my Breathos up in the White Mountains yesterday - click here to see the trails: http://sectionhiker.com/why-are-the-white-mountains-so-tough/
My footwear definitely outperformed my traveling companions' non-minimalist trail shoes. The problem with these is if you aren't "using" the lugs, you can feel them through the sole. I cannot stand to run roads in these things.

I don't own Mocs, Five Fingers (poor fit for my feet) or the New Balance shoes (again, poor fit) so can't comment.

I know some other barefoot / minimalist runners really like a small bit of cushion for stuff like Sid posted, especially if it's over a long period of time like in an ultra. Merrell makes some of those - I'm not sure what the name is, though. Altra's Superior is another option for a zero-drop trail shoe with a small amount of cushion. While I run ultras myself, I've personally never had the experience that I got to the end of my run with sore feet.

Regarding what to pick for race day for ultras, THAT one is easy! Way too many ultrarunners have blogs, so you can usually find a great description of any race beforehand. Secondly, most ultras offer a drop bag option, so if your footwear isn't working out, you can swap out shoes. Again, not really a minimalist shoe thing - that's a trail / ultrarunner thing.
 
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I wanted to run more trails and more of the trails I like to run have some pretty technical parts - lots of steep downhill and large heavy gravel that would just be insane to run on barefoot if I wanted to really enjoy it. I started transitioning back into shoe for trail running a couple years ago. I decided that for me, running trails meant some sort of shoe on my feet. I bought a pair of huaraches sandals (I have a pair of Lunas that I love!) for when I want to take it slow and chill and have Merrell Pace Gloves/ Mix Masters for when I wanna kill it. Then there are times when I will still run barefoot on the trails (not so much right now as I'm training for my next race where I HAVE to wear shoes) but those times I take it REAL SLOW. They are beautiful and chillaxing runs but nothing like my training.

I would recommend you still add the barefoot running on roads to help with the shod trail running. I've found that running some barefoot has actually helped me out for when I do wear shoes. Since my plantar skin is thicker I don't think I blister as much as I use to and it helps to keep my ankles and feet strong. Plus its such a sensual experience - we need that every now and then. ;-)

That's my two cents anyway...
 
Sid, that gravel looks pretty runnable to me, but that's just a pic. i find the small, crushed stuff to be a pain.

i run some trails here quite a bit and they graveled up large sections throughout. it's made it less fun but is doable. it's easier to run than to walk. it's the relaxing part that is hard. it's even more frustrating when you run with your friends and they fly over the gravel while you find a new religion so you have some hope of making it across.
 
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Sid, that gravel looks pretty runnable to me, but that's just a pic. i find the small, crushed stuff to be a pain.
Quite possibly. The rocks on my local trail are about an inch or two in size. I've been thinking about working up to running barefoot on that, after my adventures in swimming are over. We'll see... It depends on what sport/activity I take on next.

That section of trail isn't used very often. There are several really muddy sections which I imagine keeps the shoddies away. If you're ever in O-town, we can go out there and give it a try!
 
and Otown is where exactly??? ya, people laying down the gravel were telling me it's for my benefit and i laughed. i know it was for the shoddies who complained because that was where all the muddy spots were.
 
Ultimately, I chickened out halfway and started trampling through the saw palmetto, which wasn't fun either. That was a few weeks before I realized that there are eastern diamondback rattlesnakes out there.

I think that the gravel is for the park keeper's truck, when he makes his rounds. Hence, the larger size rocks. There are plenty of muddy trails off the main loop.
 
ah man. i was there a few years ago! oh well. could've used some entertainment too as sitting in a hotel room is boring! at least i got to see Diana Ross sing a year before she left us.
 
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