Transitioning from shoes to fivefingers

Line Kolbe

Barefooters
Jul 23, 2013
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Sweden
I did my first run in ever in fivefingers yesterday and I absolutely loved it. I run trails and there are a lot of big sharp stones. A lot of you have already been at me about the being careful (thank you all for that!) and really take time to transition. I know my body well, so I can feel the need to rest my feet after my first run yesterday. I know about second day soreness so I know I might not be able to run tomorrow either, and I also know the feeling of being ready again.

I should maybe say that I've been running on and off for 20 years (in running shoes), lifting weights for 17 years (I've competed in amateur natural bodybuilding competitions and also strength competitions), been doing a lot others activities also (like martial arts and a lot of classes in the gym incl being a spinning instructor for many years) and I also live of my active lifestyle. I'm a personal trainer and nutritionist.

Anyway.. I want to ask you about this: Now that I'm absolutely attacked by this lust of running even though I know I shouldn't.. how much is actually ok to do? Is it ok to go for a walk in my fivefingers while waiting for my feet to give my permission to run again?
 
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Hi, and welcome! It looks like you know how to listen to your body, so do that first and always.

I would go barefoot - completely barefoot - as much as possible starting immediately. Ditch the Fingers except for running and bad surface walking and build the barefoot awareness in your feet. Even though Fingers are awesome, there's nothing like real feet to teach you, and help you understand what's happening (what you may be missing in terms of feedback) with the Fingers.

It's great to have you with us!
 
I'm no expert on this. You sound like an accomplished athlete and probably know how to listen to your body. You might even have strong bones from bodybuilding and martial arts, especially if you practice a lot of kicks on the heavy bag.

However, people can still get injured when starting out with minimalist/barefoot running doing too much too soon. It does seem to be quite important to start barefoot when running on hard surfaces. However, you are running exclusively on trails. If it's a soft trail, the form is going to be somewhat different than running on concrete or asphalt. Keep in mind that even if you do well on the trail, you might have to start transitioning all over if you hit the road.

You've mentioned sharp rocks. It's quite possible to run barefoot on a dirt trail scattered with sharp rocks. However, if the trail is made entirely of sharp rocks, that's going to take some conditioning.
 
I should think it would probably be okay. But others might have insight which would contradict that. The big thing in your favor is that you've got a lot of experience with listening to your body, that helps a lot.

The area which sets you up for the most danger though is the likelihood you're in good shape to start. You probably already have a good cardio base and strong legs, while your feet, relative to your legs, are still underdeveloped. That's the sort of situation where the big muscles can carry you past the limits of the smaller muscles, and less than fully developed bones, tendons, ligaments of your feet. So be mindful of that.

The other thing, which I've seen others urging, is try doing some more stuff barefoot. I believe that if there's one thing I've been learning as I've been transitioning it's that the feet are amazing sensory organs when they're bare. I've got a pair of Xero sandals that I use when I need to move faster on some walks and hikes, and they have a zero-drop 4 mm sole like Vibrams, but they do remove a lot of groundfeel. It really amazes me how much groundfeel that thin layer of rubber removes.

And it's been tempting at times to use the Xeros more often than I have. But I also committed myself to the idea that the feet should be able to adapt, and it's a bit weird almost to think of how I thought of things as I've gone along. 6 weeks ago -- ow! It's uncomfortable to walk barefoot on the chip-seal road I live on. I'll probably need at least some thin sandals if I'll ever run on it. 2 weeks ago -- Hey, I'm walking on the chip-seal and it's okay. How about I try that gravel parking lot there?

I still can't go long distance walking over gravel, but I can walk over it now. I can run on the chip-seal road barefoot too. I figure at some point if I just keep slowly pushing on the edges, some day I'll be able to run across that gravel parking lot. And when I can do that, I'll know that my running form has gotten really good.

I hope that's helpful. Good luck. Exercise can be a whole lot of fun, and pretty much everyone here knows one way or another how much non-fun being injured can be.
 
Thank you Sid.
Yes I do have strong bones, but yes I do feel that my feet are not conditioned for this yet, and that if I overdo it, I will get hurt. They will need time to build strength for what I want to do with them from now on.
So you also say.. go barefoot on the trails.. :D I just tried to go out the door and down the road a bit before I wrote this thread.
:inpain: ouch.. :D I just gave up and turned around and went back in.
I feel the ground and the stones well through the fivefingers. That one of the reasons my feet are sore from yesterday.
 
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Thank you Scratch, it did help.
I can't even imagine running completely barefoot right now. I know a lot of you do it, so I know it's possible, but I really can't imagine myself doing it.
I know what you mean about the being in a good shape and the stronger muscles taking over and therefore overtraining and injuring the weaker parts. I'm very aware of that.
 
Thank you Sid.
Yes I do have strong bones, but yes I do feel that my feet are not conditioned for this yet, and that if I overdo it, I will get hurt. They will need time to build strength for what I want to do with them from now on.
So you also say.. go barefoot on the trails.. :D I just tried to go out the door and down the road a bit before I wrote this thread.
:inpain: ouch.. :D I just gave up and turned around and went back in.
I feel the ground and the stones well through the fivefingers. That one of the reasons my feet are sore from yesterday.

Ahh, I know about that. The first times you try going barefoot on some surfaces, it can be daunting and discouraging. Think of it like this. Imagine that you've been blindfolded for many years. Then suddenly the blindfold is removed and you're in bright light. It's going to hurt, and you're going to want cover your eyes.

But it doesn't have to stay that way. If you work on adding a bit more to how much you do barefoot, your feet will adapt. The bottoms of your feet will begin to thicken some, and your plantar skin at the contact areas will become something more like soft leather. Your nerves will begin to understand all the new input better and your perception of the sensory information will adapt. The best way to teach your feet those lessons is to challenge them some. Maybe it's just a few minutes at first. But as you challenge them, it'll grow longer.
 
Ahh, I know about that. The first times you try going barefoot on some surfaces, it can be daunting and discouraging. Think of it like this. Imagine that you've been blindfolded for many years. Then suddenly the blindfold is removed and you're in bright light. It's going to hurt, and you're going to want cover your eyes.

But it doesn't have to stay that way. If you work on adding a bit more to how much you do barefoot, your feet will adapt. The bottoms of your feet will begin to thicken some, and your plantar skin at the contact areas will become something more like soft leather. Your nerves will begin to understand all the new input better and your perception of the sensory information will adapt. The best way to teach your feet those lessons is to challenge them some. Maybe it's just a few minutes at first. But as you challenge them, it'll grow longer.


This is such a completely new world to me. There's so much to learn!
What a great way to explain it, Scratch. :)
 
I'll tell you one thing ok maybe two.
I run mostly on roads/paved bike trails but once on a blue moon I ran on dirt trails.
Paved surfaces and dirt surfaces are very diferent running wise.
But, if you think that you're never going to be running on paved surfaces then is totaly fine if you just want to be a Five fingers runner and don't feel bad about not running barefoot if you're enjoying it and having fun is all that matters. VFF's are better that built uo running shoes-for sure.
Still though one of this days go where the paved roads are and give it a go so you'll know what we are talking about. But you don't have to if you don't want to;)
 
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I'll tell you one thing ok maybe two.
I run mostly on roads/paved bike trails but once on a blue moon I ran on dirt trails.
Paved surfaces and dirt surfaces are very diferent running wise.
But, if you think that you're never going to be running on paved surfaces then is totaly fine if you just want to be a Five fingers runner and don't feel bad about not running barefoot if you're enjoying it and having fun is all that matters. VFF's are better that built uo running shoes-for sure.
Still though one of this days go where the paved roads are and give it a go so you'll know what we are talking about. But you don't have to if you don't want to;)


:) well, thanks..
I will try it. I'm inspired by all you true barefooters and I also want to learn.
 
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My main question is still not really answered.
On my rest days, when I feel my feet are not able to run, is it ok to walk?
I guess my feet will tell me if it's ok if I go out and try it...

See? you answered your own question:smug:
 
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Hi Line. I kind of scanned this thread and the other. Have your spouse, friend, kids, dog, hide your shoes on non run days. It's the only way. Then, get off the forum and all other running sites, hide your running magazines, books, and dvds. Put your running clothing in the bottom of the laundry pile. The stinker the the laundry the better. Then there is no way you can run except for barefoot on your off days.

OK, kidding aside, after all those years in shoes, switching to min shoes and hopefully barefoot is very addicting and exciting. Love your attitude. It takes a great deal of self control to transition, which many of us have not had.

Walking should be fine. Preferably barefoot. It's fun and it will reduce the temptation to break into a run.
 
That one of the reasons my feet are sore from yesterday.
My main question is still not really answered.
On my rest days, when I feel my feet are not able to run, is it ok to walk?
If your feet are still sore, then perhaps it would be best to skip the walk for now. As with any sport, one has to give the body time to recover. Sometimes, the toughest thing is to know when to rest.

So you also say.. go barefoot on the trails.. :D I just tried to go out the door and down the road a bit before I wrote this thread.
:inpain: ouch.. :D I just gave up and turned around and went back in.
When I first started, my feet were tender as a baby's. The sidewalk was too rough for me.

Since, you're running on a trail, it can be difficult for people to make suggestions. Trails can vary a lot. Can you take a photo of the trail?

For example, when I came across this section of trail, I really wished that I had brought shoes.
 

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About my transitioning:

Up until now I've run 4 days a week. 3 of the runs are 7 km and the last one is 10 km.
2 days a week, where I don't run, I usually go for a 6 km walk. 1 day a week I rest.

So what I have in mind now is this:
Cut one run away, the long one at 10 km, and run the 3 at 7 km, but walk a lot in them.
Make them run/walks and build up the running parts of them as slowly as my feet demands.
Cut the length of the walks down to 4 km (or even shorter if I feel the need to)

Does this sound good?

(and try out that completely barefoot walking also, just to try it and make all you guys happy ;) )
 
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7 km is really far when brand new to this kind of running. In miles for those of you that don't know, that is about 4 and 1/3 miles at a time. Generally we recommend a mile tops, or 1.60934 km. I was able to do a mile and a half, but that is pretty abnormal. I do hope you listen to us and not try to do too much because you are in such good shape in all your other muscles. Muscles will adapt pretty fast, but bone takes some time.
 
Wolf's law. bones take a few months to adapt to new demands. better to keep the runs short. really short. otherwise fractured metatarsals will force you to rest. that's why everyone recommends bf first. your skin and bones match up pretty well as far as ability. feeling sore? stop.

either way when it's not fun or your getting fatigued. pack it in.

good luck.
 
Up until now I've run 4 days a week. 3 of the runs are 7 km and the last one is 10 km.
2 days a week, where I don't run, I usually go for a 6 km walk. 1 day a week I rest.
That's a solid amount of running/walking! Have you thought about doing some non-ambulatory cardio like rowing or swimming while transitioning, so that you can let your feet and lower legs rest?
 
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