Dear Lee

Having read around the subject of barefoot mechanics/running for a few months, I am now reconstructing my approach to the treatment of running injuries. I have personally ditched the orthotics and have been running in minimalist shoes for 2 or 3 months – to my amazement, the shin splints which have plagued me all my adult life have vanished! I do however have a couple of questions which I hope you will be able to clarify:

In your experience, are mild forefoot aches and pains a normal adaptation response in runners who change from a heel to forefoot strike in a minimalist shoe? There seems to be some scaremongering (particularly amongst the podiatry fraternity) that forefoot running may lead to metatarsal stress fracture. I am yet to see good evidence of this.

From personal experience, changing to a forefoot strike puts significant eccentric stress on an unconditioned soleus causing aching which no doubt will diminish over time with adaptation. Do you recommend supplementing this new running pattern with an eccentric calf loading program such as the Alfredson protocol or similar, or do you simply advise your clients to take it easy and nudge up their mileage slowly.

Thanks in advance.

Sam

Sam,

Building adequate strength, flexibility and elasticity in the plantar arch and achilles is of paramount importance. Jumping rope barefoot is an excellent drill for conditioning this area. The eccentric strain experienced is normal but I would allow 72hrs between each barefoot session to optimise recovery. Metatarsal stress fractures are coming in POSE runners due to ‘active landing’ ie adding muscle action to gravitational acceleration but are rare in true barefoot technique. I would suggest looking at Steven Robbins MD website and research for anatomical aspects of barefoot running.

Regards

Lee Saxby

Hi,

I had been an avid runner for years but have not run in the past 3 years due to heel pain that would not go away- I was on vacation and read Born to Run and I am now re energized to begin the barefoot running technique- I started doing the drills Lee recommends and have been running barefoot in a gym for the last week, 3 days per week, doing quarter mile runs up to a mile and have been going without shoes while at my house- I was wondering how long before I should go out with my new VIVOBAREFOOT shoes? should I wait for my feet to get acclimated while going barefoot? also, what discomfort should I expect when starting the barefoot technique- the only thing I have felt so far is strain around my ankles but that only lasted a few days- thanks for your help

Dominic

Hi Dominic,

You are now ready for a mile outside with your VIVOBAREFOOT shoes! Try to stay relaxed and bouncy (cadence 180bpm) and make sure your heel lightly touches the ground . Keeping the heel elevated will strain your calves/achilles. I recommend you leave 72hrs between each run to allow your muscles and tendons to adapt.

Regards

Lee Saxby

Hello Lee,

I was recently introduced to barefoot running after recovering from an injury, so I’m breaking into it slowly. I’m bad at squatting and getting my butt parallel with the floor without raising my toes off the ground takes a lot of concentration. Besides continuing to practice, what else should I try? Should I work on strengthening my quads and my lower back, maybe? Or could it be that I am too inflexible and need to learn some new stretches?

I’m eager to hear your advice.

Thank you very much,

Sarah

Hi Sarah,

The squat is a very important ‘motor skill milestone’ that develops the strength and flexibility required in the ankles and hips for barefoot running. There really is no substitute for squatting and most flexibility problems are ‘software problems’ due to lack of use rather than an anatomical ‘hardware’ problem. Try squatting whilst holding onto a support (bannister, table leg etc) until you become more skilfull. I strongly suggest conquering the squat before moving on to running.

Regards

Lee Saxby

Hello Lee,

I have a right leg shorter than the left one. I enjoy running and I used to run with nike shoes worn with my compensation sole. I have severely harmed my left knee 2 years ago. I would like to start running again and try VIVOBAREFOOT running shoes. I have to keep my compensaton sole inside a shoe if I don’ t want my right ankle to hurt. Could I wear VIVOBAREFOOT with my sole ? The effects won’ t be less effective ? I hope I won’ t harm me something once again.

Thank you for your response??,

Sincerely

Pieterson

Hi Pieterson,

I suggest you master barefoot walking and the squat before trying to run. If you experience pain from these movements then I am fairly certain running will be even more painful.

The secret to running with a limb length discrepancy is to land on the forefoot and keep the knees flexed (more on the left) to level the pelvis.

regards

Lee Saxby

Howdy Lee,

I love your training videos! Thanks so much for taking the time to prepare them!

I have flat feet and normally wear orthotics. I find that my feet are sore after running with regular shoes and orthotics.

Do you think barefoot running is today for flat footed folks? I’d like to give it a try!

Thanks,

Nathan

Hi Nathan,

I think barefoot running is perfect for ‘flat feet’. A natural foot has strong intrinsic muscles that provide an arch when it is not loaded (no weight applied) but the same muscles and the plantar fascia are flexible enough to allow the foot to be ‘flat’ when loaded. This a natural,flexible, elastic foot that is perfect for shock absorption and the best way to develop this is barefoot running. Start with a mile and do not run more frequently than every 72hrs so your body can recover fully between runs.

Regards

Lee Saxby

Dear Lee,

Love the training vids! Thanks so much. I always thought with squats that you wanted to keep your knees behind your toes and weight on heels to protect your knees. Thoughts on the different approach? You feel it’s healthy for knees?

Thanks!

Ryan

Ryan,

Conventional squatting wisdom is as you describe. This is based on emg studies /muscle activation. Biomechanically the body is designed to absorb high loads through the ball of the foot. To illustrate my point just jump up and down in barefoot and feel what happens.

Regards

Lee Saxby

Hi Lee

I got your email from the VIVOBAREFOOT website.

I just got about 2 weeks ago a pair of VIVOBAREFOOT shoes and I am using them for crossfit which involves weight lifting drills and running although our running wont go over a mile every now and then I Started to feel like a fatigue pain at my lower calfs and i think is starting to afect my shins as well, i might be doing something wrong . like today we did some power cleans then 50 squads and then a 400 meter run for 3 rounds and after my last run and rest i could fell some pain.

Any adviced would be highly appreciated.

Thank you

Tony Rivero

Hi Tony,

Sounds like you are over supinating (lateral forefoot strike). Get someone to film you running. It is essential your foot is flat when loaded and you try to land ‘under your hips’ not in front.

Regards

Lee Saxby

Dear Mr. Saxby,

having just started running in my new VIVOBAREFOOT Neos, I really enjoy the experience

(although it is still a brief one – less than one k as of this morning) and your informative instruction videos. Thank you!

I have still have one technical question though. When I run, I seem to land with the outer edge of my foot (beginning under my small toe) first, then landing on the ball of foot. You advise landing on the ball of the foot, which, if I tried to do that, would result in me rotating my foot inwards in an artificial way.

Some of the runners in your videos land the same way (or so it seems) as me. So my question is: am I alright or should I work on really landing on the ball of the foot first? Looking forward to your reply, thanks again for the instructive videos!

Thanks,

Matt

Dear Matt,

The ball of the foot is the body’s natural loading and pivot point (try jumping up and down on the same spot and feel where you are landing on the foot).

The more skillful you are at barefoot running the closer to the ball of the foot you will land. It is a coaching cue rather than a scientific fact but it is important to prevent achilles/ calf problems.

Regards

Lee Saxby

Hi Lee,

I have been running outdoors, 80% offroad, for around 15 years. I have always been an over-pronator with a heel stike. When I was pregnant, I subconsciously started running on the forefoot and it has stuck since. I have always run in Asics, primarily Kayanos but, when it’s very wet in the winter, Morekos. I would like to try a barefoot shoe but don’t know which to start with. Any advice please?

Also, I am a normal shoe size 6 (euro 39) but run in an 8 (42) because anything smaller bruises my toes. What size barefoot shoe would you recommend please? Unfortunately, I live out of town so can’t get in to one of your stores to try them on.

Many thanks in anticipation of your help!

Rach

Rach,

Heelstrike and overpronation come as a package! If you are already a forefoot striker the transition to minimal/barefoot should be no problem. It is important to allow a finger width distance between your toes and the end of the shoe. I would suggest sticking to a 42 or even try a 43.

regards

Lee Saxby

Hi.

This summer will mark the one-year anniversary of my move to barefoot running (spurred by a bout of injuries and Born to Run). Although most of my injuries have all but disappeared and I am now faster and stronger as a runner, I still have a nagging issue of my IT band (which is only slightly better since beginning my barefoot regimen). I generally run in my Terra Plana barefoot Running shoes (Evo’s) and I have to admit, I am by no means a distance runner (I did my first half marathon last summer).

Is this an issue that is caused by poor running form? Is there a specific fix for this? I’ve been to chiropractors and doctors of all sorts and they cannot agree on what is the root cause – my hips are out of place, I need to stop running hills, and I need to stop running completely – and I just don’t buy it. I’ve done the exercises on the terra plana website and am very conscious of my running form (which has changed dramatically since making the switch) – and cadence. I was just wondering if you had an idea of the root cause of IT band soreness (which manifests itself as a pinching in the outside portion of my knee where the IT band connects) and whether it could be corrected by changing something in my running.

Thanks!

Jess

Jess,

ITB syndrome is caused by a slow sticky running rhythm. The body evolved ‘elastic bands’ in areas where elastic recoil is important (plantar fascia, achilles, ITB etc) The optimum cadence to tap into this elasticity and prevent strains to elastic tissues is 180 BPM. However, this cadence must be relaxed and bouncy, not forced and stiff and your feet must feel that they land directly under your hips not in front. I would suggest running with a clip on metronome to help you maintain 180 (the human brain is not reliable on this matter!)

Regards,

Lee Saxby

Hi Lee,

I’m interested in barefoot sports, especially court sports like squash

and tennis. Is this healthy? I’m having a hard time finding research

outside of running.

Rich

Rich,

All sports that require footwork are best practised barefoot.

Sports such as gymnastics and martial arts where skill and balance are paramount are performed barefoot.

Racquet sports are just as skilful.

regards

Lee Saxby

Coverage of events at Terra Plana's Barefoot Experience at 36 King's Road, on the Run 24/7 website.

Click to read the original article:

Here’s an interview, with Terra Plana‘s very own Galahad Clark, about being barefoot and VivoBarefoot shoes, from the Ottawa Citizen Newspaper.

Here are a view extracts, for the full article, visit the Ottawa Citizen:

“Edenism is the new word,” the Britain-based Clark said as he strolled lower Manhattan shod in his thin-soled creation. “Our shoes are not as good as barefoot, but they’re as close as we can get.”

Clark’s line of running and walking shoes, called Vivo Barefoot, feature a three millimeter (0.11 inch) sole that, he contends, frees the wearer to walk and run as evolution intended.

“We just tried to make the least shoe we possibly could,” said Clark, in what might seem a counter-intuitive move from a man whose family has been making shoes for almost 200 years.

Keep up to date with Terra Plana – become a fan of our Facebook page.

The Cobbler’s Child, and Terra Plana’s very own Galahad Clark, is featured in an article about small businesses around the world and the entrepreneurs that keep them going.

Definately worth a read, for the full article go to the Time website.

The VivoBarefoot Dharma was featured in Tim Ferriss’ Random Episode 8 – 2010 Resolutions with Kevin Rose.

Read the blog or watch the video (skip to 26:45 for the Terra Plana feature)

Is Running Barefoot the Answer to Runners’ Foot, Ankle and Knee Problems?

In an article on americaspodiatrist.com, Dr. Nirenberg talks about running barefoot and the benefits, featuring the Vivo Barefoot Aqua.

To read more please click on link below:

http://www.americaspodiatrist.com/2009/07/is-running-barefoot-the-answer-to-runners-foot-ankle-and-knee-problems/

Fantastic article written by Dr Nirenberg on America’s Podiatrist website, talking about the benefits of running barefoot which mentions Terra Plana’s amazing VivoBarefoot range.

Click on image to read the original article:

“As a podiatrist, my teachers, professors and peers, espoused that feet need help, specifically they need good support, cushioning, and padding. But, more and more, I started reading about people and cultures that go barefoot and not only do they have fewer foot, ankle, knee and even back problems. Now, I am re-thinking everything I learned.

Was The Human Foot Designed to Walk and Run Barefoot?

The human foot is incredible, strong, dynamic and adaptable. For thousands of years our feet survived and functioned fine (maybe even better?) without elaborately padded, supported $100 Nikes. Further, persons without their hands can learn to drive and paint with their feet. Why can’t a runner learn to run barefoot?

Recently, Christopher McDougall has reinvigorated the barefoot running debate with his book Born To Run. Previously, some runners have had great success barefoot, including the late, great Abebe Bikila from Ethiopia.

Runners have been plagued with foot, ankle and knee problems. It comes with the territory: two to three times the weight of the runner’s body coming down on each foot with each stride. The advocates of barefoot running claim they can literally feel the ground and as a result, the biomechanics of their running gait changes to lessen the force of your foot landing.

Advocates of barefoot running contend that shoes worsen the chance of injury.

The scientific literature on barefoot running (and barefoot walking) is scarce, but at this point the published research leans toward running and walking barefoot, and I would have to agree-barefoot is better!

I just may be the first podiatrist to advocate running barefoot, but let me clarify this statement: I don’t believe barefoot running is for everyone. I will discuss who and who shouldn’t run (or walk) barefoot in just a moment. First, let me talk briefly about the medical and scientific literature.

The scientific literature on barefoot running is sparse. But, what is out there supports more foot and ankle injuries in people wearing running shoes than in persons going barefoot. This is also true of plantar fasciitis, some knee problems, and other injuries. It appears that running shoes decrease sensory feedback, interfering with the body’s natural shock absorbing tendencies. Further, running shoes may actually decrease the runner’s awareness of their foot and the foot’s position, increasing the risk of injury.

Our feet have many muscles within each foot and many that attach to our feet that originate in the leg. Wearing running shoes may lessen or diminish the “firing” of some of these muscles. When the foot is not in shoes, it adapts-rapidly-to uneven surfaces, and in theory, forcing us to “use” all the muscles in our foot.

Who Should Run Barefoot (and who should not!)

Reasonably experienced runners in good condition with healthy feet should try barefoot running (when conditions and terrain warrant it). By “healthy feet” I mean their foot has a good, stable structure, and good sensation. Their foot does not have an excessively high arch or low arch and they are not diabetic. Further, their foot should be free of any significant deformities-no bunions, hammertoes, or other bone problems. Persons who are diabetic, have decreased sensation, or a foot that is not healthy or flat or high arched etcetera, likely needs corrective support, such as good running shoes and/or orthotics.

Learning to Run Barefoot

Barefoot runners have a different gait than shoe-wearing runners. Learning to run barefoot takes time and training. I imagine not everyone will be able to teach themselves and their feet to adapt to barefoot running. Remember, some of the superstar athletes who run barefoot may have grown up in cultures where shoes were not the norm and as result, you have someone whose foot is more use to being bare than in a shoe. Further, persons who are in these “barefoot” communities may have a foot with genetic adaptations geared toward barefoot running-meaning, generations of going barefoot have essentially bred a foot that works better when bare.

What to Watch Out For When Running Barefoot

Barefoot running isn’t without risks. Start slow and build up gradually. Research the right way to build up proprioception reflexes in your feet, ankles and legs, and build up the muscles. Don’t run where you can injure your feet-avoid nails, rocks, broken glass etcetera.. (Part of the reason the medical community has strongly advocated shoes is because of the risk of puncture wonds. Every podiatrist has seen his or her share of glass and nails inside their patients’ feet. Further, cold weather can cause frostbite on unprotected feet.)

Vibram makes a shoe that increases the ability to feel the ground, as does Terra Plana and Nike Free (see links below). One scientific study does support that Vibram’s Five Finger’s reasonably simulates barefoot conditions.”