Hi

Rob Delisle

Barefooters
Jul 6, 2016
2
3
3
41
Wirral, UK
Hi
Joined up today and looking for some help and advice.
I've never been a big runner but want to get fit and enjoy the freedom and was aiming for a half marathon early next year. I started doing some simple easy runs and built up to about 3km.
I had seen VFF a few years back and liked the look of them. Eventually went and got some after reading about the benefits of barefoot/minimalist running. Started with a short slow run about 1km. Did it every every other day for 3 days. Had killer muscular pains in my calf's which subsided after a few days. The next run I got really bad pain in the top of my right foot so stopped and have rested for 3 weeks. Been out again tonight with no top of foot pain but some pain under the right ankle bone but nothing major.
Did I just over do it or had I done damage? Wanted to ask if I should continue to run between VFF runs in standard shoes but concentrate on moving to fore foot technique to build my fitness?
Thanks in advance
 
What are you doing with your feet and your knees when you run? What part of your feet do you contact the ground with? Where do your feet land relative to your hips? How fast are you running? Have you had health problems related to your legs in the past? Sorry for so many questions, but the answer is different for everyone, we need to know your specific situation in order to give you sound advice. If you're especially worried about the pain, you might try asking one of the doctors who visit the site and offer free suggestions. They have their own forum called "Ask the Docs".
 
Hi.
All new to this so not sure of exact terms but land on the outer side of the foot sort of pad round middle toe. Trying to keep knees slightly bent and landing prob just in front of hip but working on trying to bring that in line with centre of balance. No problems with legs in the past. Runtasti put me at 8.3kph doing 7:15m/km. Hope that helps.
 
Alright, thank you very much for that. Looks like you probably have fairly good form, though it would be hard to tell for sure without a video of you running. Keep on keeping those knees bent, and unless I'm reading this wrong, sounds like you are landing on your midfoot or the ball of your foot, which is what you want. Just as long as you aren't heel striking you should be good (that would also probably cause you to straighten your knees as well) I would tend to suggest that you walk around on the balls of your feet as often as possible. Calves being sore is common, and ice baths are your friend. I am slightly concerned about your top of foot pain, but as I'm unfamiliar with anything that would cause that I'll ask that someone else chime in regarding that. The most important thing is to take it slow, and take it easy. This early in the gaming you shouldn't be pushing boundaries unless those boundaries are literally just getting out the starting gates.

Definitely don't do things like "Well let's see how far or how fast I can run barefoot/minshod" That's how you get hurt, and that's how you slow down your progress more than if you take it easy for a few months. Good luck with your transition! I hope you do well and enjoy yourself! Welcome to the forums!
 
Hello @Rob Delisle ! Welcome to the forums.
I agree with what @Wanderer Jiyuren said. Also, from my experience hitting the ground too hard could result in that pain on the top of your feet. Actually, "hitting" should be avoided. It's hard to explain, but try to "caress" the ground instead. Shorten your stride as you try to seek a "touch and go" of your feet on the ground. And above all, don't get discouraged! If it hurts, rest a couple of days, then try again. There's always something new to learn every time you try. That's how it felt for me for the 4-5 first months.
Cheers!
 
Actually, "hitting" should be avoided. It's hard to explain, but try to "caress" the ground instead.
^This. I chose my words very carefully to exclude any mention of striking, hitting, or pounding your feet against the ground. Its a thing you should think about often when you first start, regardless of how slow you may end up having to run as a result.
 
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Hi Rob –welcome!

Comments above are all good I reckon. As has been said, if you’re worried you have a major problem then the ‘ask the docs’ forum is the place to go.

Speaking as someone who definitely isn’t medically qualified, however, if you want to keep things anecdotal I’m happy to at least share elements of my own journey if that helps. -I do recognise a lot of what you’ve described.

Certainly the experience of calf pain as you transition is something everybody comments on.

This is a link to a BBC programme that went out a few years ago, which one of the other BRS members posted to the site a while back (-might even have been you, Sid. Sorry I can't remember, but a belated thank you if it was. I found it very useful!). There’s an interesting section at around 9-12 minutes, which illustrates well the reason for calf aggravation. The rest of the programme’s quite good as well actually (as long as you’re not too squeamish –be warned!)

https://www.youtube.com/watch?v=EPpNn17Hin0

I have also experienced ankle soreness and some top of foot pain. In essence I think they are all linked (as long as the foot pain isn’t a metatarsal fracture that is).

As your feet and legs deal with a new technique and the undulations of the surface you are running on you will be using muscles you probably haven’t really used that much for most of your life. Hence, the common advice to take it slowly, so that your muscles can build as they ‘acclimatise’ to your new activity.

The stiffness in the calf muscles is probably just an indication that they are tightening. And when they tighten, they will shorten slightly. This then puts additional load on those muscles that run under the ankle, so you feel soreness there as well. Similarly with the top of the foot, any alteration in your gait, or particularly if you are running on uneven surfaces, will mean you are asking more of the relatively small muscles and tendons, etc… that run along its top.

Pain is your body’s way of telling you to stop. So if it hurts, rest until it has recovered (ice if necessary, even if you don’t feel it needs it sometimes)–then go again. Gradually your recovery times will shorten as you become more and more used to it and the muscles develop.

I have found having periodic physio or sports massage therapy on the calf area in particular is very helpful.

I also think it is easier if you start without shoes –putting a layer of anything under the sole of the foot just numbs the sensation and feedback that your body needs while you run. Then go back to the VFFs if you want to once you’ve got your form perfected (if indeed perfection is achievable?!).

As has been said –take it slowly & enjoy the journey.

Good luck & keep us up to date with progress..:barefoot:
 
Welcome, Rob!
 
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Welcome!

Still very much a noob at barefoot running as well. Going on 4 months, im to two 30-45 runs a week. The two things I think that are helping me the most: myofascial release (foam roller, lacrosse ball, and theracane) and a training plan I found on Google. I didn't follow it exactly, I listened to my feet and legs. If I was excessively sore from a session I would go back one or repeat.

This community is extremely helpful. I haven't done it, but I've seen others post videos of themselves running and loads of people dissected it and gave some good tips. I've also abused the search bar, chances are somebody has already asked the question

Best of luck.
 

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The stiffness in the calf muscles is probably just an indication that they are tightening.

Tightness for me continued for almost a year. Compression helped recovery and also ice. Do you lightly touch the ground with you heel after the forefoot landing? Then lift the foot with the glute and don't push off with your foot. It took a bit of deliberateness for me. It's been about twenty months of barefoot running and I don't get the calf tightness anymore.
 
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I have also experienced ankle soreness and some top of foot pain. In essence I think they are all linked (as long as the foot pain

I think it's conditioning of the many tendons and muscles of the foot. My Achilles was particularly irksome. It's probably different for each person but my Achilles almost magically hurt less after about a year! Generally, my whole foot feels stronger. It might be my imagination but it also looks a bit thicker - more muscular, I hope.
 
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Welcome, Rob!
Congrats on going BF! I'll save the advice for later. You're prolly getting overwhelmed with advice by now. :)
Slow down, dial it back, and listen to your body. Everything will fall in to place naturally. All the rest is just more for the sake of more. :)
Talk with you later!! :)