Laurel of Leaves

getting back to my roots: my journey in true health and natural living

Form Focused Fitness

Lose the Shoes Series Introduction

September 2, 2011

With the popularity of my Barefoot is Better post, it seems that more and more people are losing their shoes and opting for a more natural approach to walking and running. As I’ve been making that same transition myself, I’ve been learning heaps about proper barefoot running technique and tips for making the switch. I figured there couldn’t be a better time to share some advice than while I’m training for my first 5K race in my Vibram FiveFingers! So join me each Friday for a new Lose the Shoes barefoot (and minimalist) running tip, as well as updates on my training.

Lose the Shoes: Barefoot & Minimalist Running Tips

Technically speaking, I am actually NOT (gasp!) a true barefooter since I run with FiveFingers. But I plan to keep a bit of protection for my soles for right now until I can consistently work on building up strength and toughness in my feet. After all, we weren’t born with shoes, and plenty of cultures don’t bother with them at all–even when traversing long distances on rough terrain.

People like Barefoot Ken Bob Saxton and author Christopher McDougall have been really instrumental in popularizing barefoot running (re-popularizing?) as well as practicing what they preach. Ken Bob  has run 76 marathons with nothing but his birthday shoes.

I’ve been wearing my FiveFingers for everyday use for about a year now. It’s only been recently that I’ve started running in them (OK–I should say running at all!) I was eager to learn more, so I bought a copy of Barefoot Running Step by Step (by the very same Barefoot Ken Bob & Roy M. Wallack), and it has been invaluable in teaching me proper form & technique.

Learning Proper Form & Technique in my FiveFingers

Turns out losing your shoes is only the first step! There’s so much more to it than just tossing your Nikes aside and hitting the pavement. Many people just focus on a mid-foot or fore-front strike as opposed to the more common heel strike. But then they end up with massively sore calves for weeks and can actually injure themselves more. It doesn’t have to be like this people! Running barefoot has been shown to reduce, and in many cases completely eliminate, running injuries!

I have an arsenal of fantastic tips that I’ve been learning as I go, but I want to hear from you too.

What do you want to know about barefoot & minimalist running?

Leave a comment below and let your voice be heard! Then subscribe via email or RSS feed so you don’t miss any of my Lose the Shoes series posts!

Series Posts:

  1. Lose the Shoes & Keep Your Head Up
  2. Lose the Shoes & RELAX Your Shoulders
  3. Lose the Shoes & Bend Your Knees
  4. The All-Important Barefoot Running Landing
  5. Lose the Shoes & Feel Like You’re Falling
  6. Conserve Energy When Running Barefoot
  7. Training Plan for a Barefoot 5K

This post is linked to Simple Lives Thursday

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  1. Camillia

    September 2, 2011 at 12:51 pm

    I’m recovering from a torn ligament in my ankle and so require a brace for most things. I am however making sure to set time aside each day for barefooted-ness so that I can relearn my stride while getting all of the biofeedback I can from the bottoms of my feet.
    I used to work in a store that sold five-fingers, it was pretty entertaining to watch countless people come up and say, “I’m looking for the … *waggles fingers* shoes.” My standard advice for people was to start slow and pay attention to your body when going barefoot – it’s pretty much learning to walk again and we all know it took more than a day to master that skill!

    1. Lori Winter

      September 8, 2011 at 8:48 pm

      The *waggles fingers* shoes — how funny! I totally agree with you. Listening to your body is so important. I try to walk around barefoot as much as possible, too.

  2. Emily

    September 6, 2011 at 5:47 am

    Unfortunately, some of us must wear shoes w/ orthotics b/c of flat feet and other foot challenges.

    1. Lori Winter

      September 8, 2011 at 8:54 pm

      I think you’ll find that many people have successfully gotten rid of orthotics and other expensive ‘crutches’ by learning to go barefoot :) The shape of the arch is one of the strongest in the world (think of bridges), but when an artificial support is placed under it, it becomes weak and the muscles atrophy from disuse. Letting all the muscles in your feet work the way they should will actually strengthen your natural arches.

  3. Becky

    September 10, 2011 at 12:18 pm

    I got rid of my sneakers this past year and have been walking around my neighborhood in water shoes. They provide enough protection from the pavement but otherwise it feels like I’m not wearing shoes at all. I had been having soreness in my feet and achilles tendon while wearing my sneakers but now I’m foot pain free and I know my feet are stronger for it. I’m a huge fan of barefoot!!

    1. Lori Winter

      September 13, 2011 at 10:27 pm

      That’s fantastic! I love hearing success stories with going barefoot :)

  4. Molly

    September 10, 2011 at 3:58 pm

    I have a question about size and fit. Would I be safe just starting with the same size that I wear in running shoes, or do they have their own special sizing/measurement system? I was thinking about ordering them online.
    Still not sure how “ok” my boss would be with me wearing Vibrams in the workplace. Maybe I should just ask, and present some good research at the same time–couldn’t hurt!

    1. Lori Winter

      September 13, 2011 at 10:31 pm

      Hi Molly,
      FiveFingers operate with a European sizing system, but fit is very important. You can follow their guidelines on their site here: http://www.vibramfivefingers.com/size_fit/index.htm
      Your best bet might be to try them on at a store first to determine the best size for you, then order them online. I like buying from REI because they have a lifetime guarantee policy. If anything ever happens to your shoes they will take them back no questions asked!
      About wearing them to work–you’re right–it never hurts to ask! There are plenty of styles that are very inconspicuous.

  5. Kelli

    September 20, 2011 at 2:54 pm

    So I am a recovering long-distance running addict suffering from disillusion after my first full marathon. Long distance running made me GAIN weight (and not just muscle, I think my body was holding on to fat) and I would feel miserable after my double digit runs. My interest in barefoot running has been piqued. I am curious, however, to know if you have found that “barefoot” running has changed your body shape any? Have you noticed differences in your feet, ankles, and calves?

    1. Lori Winter

      September 20, 2011 at 7:15 pm

      Hi Kelli!
      It’s true–long distance cardio exercise can actually be unhealthy. It can depress your immune system & your testosterone levels and at the same time keep your cortisol levels increased (that’s your ‘stress’ hormone that can play a big factor in weight loss and overall health). Sprints and interval training are the way to go if weight loss is your goal.
      I’ve been working out in other ways for a while now before starting to run on a regular basis, so no noticeable weight loss, but I’ve definitely noticed a big change in my calf and foot strength. I’ll be talking more about proper technique in coming weeks to avoid major soreness in your calves (it’s a major complaint from new barefooters–and it happened to me too!)
      Let me know if you have any other questions and I’ll do my best to answer them! Would love to hear how the transition goes for you if you decide to lose the shoes ;)

  6. Kelli

    September 21, 2011 at 11:30 am

    Cool. I try to be as natural as possible in other areas of my life – why not my exercise as well? :) Can’t say that I ever see myself in a pair of FiveFingers, but I’m pretty interested in a pair of Invisible Shoes: http://www.invisibleshoe.com/ I’ll add you to my Google Reader so I can keep up with the series. Thanks for your insight!

    1. Lori Winter

      October 10, 2011 at 8:59 pm

      Hey Kelli! Thanks for subscribing–it’s great to connect with you! The Invisible Shoes you linked to look awesome. Thanks for sharing that. I’ve seen a very similar sandal online called Luna (which my husband wants very badly!) It’s always good to have options. :)

  7. kfiene

    September 21, 2011 at 7:58 pm

    I do not run because everytime I try I hurt my knee. At 48 years old this concerns me for the future. Is there hope? Last injury took prolotherapy shots to fix it. What am I doing wrong?

    1. Lori Winter

      October 10, 2011 at 9:03 pm

      There absolutely is hope! Getting rid of your running shoes and changing your technique will have a huge impact on the amount of injury sustained while running. It really is a gentler way to run! Check out my post in this series on bending your knees more–which are springs for your body. (https://www.laurelofleaves.com/2011/09/lose-the-shoes-bend-your-knees/)
      I also highly recommend you read Barefoot Running Step by Step by Ken Bob Saxton. There are other similar books like Chi Running as well.

  8. Kristin

    October 11, 2011 at 8:49 am

    This is such a great topic to discuss and have a series based on! I heard a Ted speech once regarding this topic and how we do run best barefoot. And in fact, the history of looking at nomadic humans and hunting skills – humans apparently would run barefoot for miles trying to wear down an animal until it was too tired to continue running and still being full of vitality, the humans would out last the animal and thus supper was served.

    I’m always afraid to step on something that was left behind, such as broken glass, nails, etc. But I do love running and suffer from shin splints. Looking forward to reading more of the articles you have shared!

    1. Lori Winter

      October 15, 2011 at 9:15 pm

      Hi Kristin! If you have a link to that Ted speech I’d love to check it out. Christopher MacDougall talks about that same thing in his book Born to Run. Apparently if you can run 6 miles you’re a lethal weapon in the animal kingdom!
      I’m with you about the broken glass, etc. when running barefoot. That’s what I love about my FiveFingers. But I do recommend learning proper technique completely barefoot first. It really does make a world of difference!

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