Edgars is an avid runner from the country of Latvia. He’s shared the following story/experience below – any thoughts on how his long distance running in Vibram FiveFingers can be improved?
I bought my first and only pair of FiveFingers this January and have used them actively in my training runs ever since. Now that I have a few months of use in them, I’m beginning to wonder how I would know whether or not I’m ready to run a race in them. I am about to participate in the Hervis Prague Half Marathon this Saturday and am now into the shoe selection phase. My running has not been very much oriented to speed training this winter, so I don’t actually have an idea as to how my feet would act while running at race pace for such a long distance. Also, the surface in Prague (asphalt) differs a lot from that enjoyed by my feet during these past winter months (snow, ice, water).
So, last weekend I put the FiveFingers through a two-part test: 1) can I run fast enough in them?; and 2) can I run far enough in them on asphalt?
This has been my default running surface for the last months!
Can I run fast enough in them?
What would be a better test for this than a short race? Yes, you guessed right – nothing! Therefore I was planning to participate in a local 5K race last Saturday making it my first ever race in minimalist shoes. However, the race was cancelled due to the race route being covered with snow, ice, water etc. – what a foolish reason to cancel the race! So, I was left with no other option than to simulate my own 5K race on a clean, asphalted cycle-path.
I had only one goal – to achieve a new PR! If I was to go for a new PR, I had to run each kilometre in 4:12 or faster. It seemed like a reasonable goal after the first kilometre which I covered in 4:08. However, the next three kilometres were not so good and I had almost lost all hope – 4:15, 4:19, 4:17. There were some people walking around on this sunny morning and looking weirdly at my ape-like feet… I guess, none of them had ever seen shoes like these. Finally, I concentrated all my strength and pushed myself to the limits in the final kilometre making it the fastest one of all – 4:05. The old PR is now improved by 3 seconds – test ONE of my Five Fingers was passed!
Can I run far enough in them on asphalt?
I already knew I could run far enough in them on snow – I had run a couple of 19-20 km runs as well as one extra long 30K run but they were all done mostly on snow. Last Sunday, I decided to give them a try and run a 19K mostly on clean asphalt. Maybe it was too fast, maybe it was because I had run a race simulation the previous day, maybe my foot strikes were not perfect. Anyway – I started to feel pain in my left foot a bit after some 15K into the run. The pain got only bigger and the last 2-3 km I struggled, feeling pain in every step. It was like I had beaten that foot up somehow. Now, a day after the run, I still feel a bit of something in that foot although it is almost fine already – test TWO of my FiveFingers failed.
Conclusion
So, for now the result between racing in Five Fingers and racing in some other shoes is 1:1. However, I am leaning slightly towards the second option since I don’t want to experience any kind of pain late in the race. What about you? Do you have some experience in racing longer distances in VFFs? Maybe some other tests could be useful to be done as well? I would be more than happy to hear any ideas here, as I’d love to be able to enter the race proudly wearing my VFFs.
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If you’re having pain, that’s a sure sign that your feet/legs/stride are not ready for long distance in the VFFs. But don’t despair. I ran a marathon in my Bikilas, almost entirely on concrete, and got a PR.
It’s possible that the soft snow has masked form issues that the asphalt revealed. Fix that, and then by all means, go for it!
I’m not sure how your transition went into VFFs, but I’d look into the teaching of POSE or Chi running (no, I’m not getting involved in the debate between the two :)). Although VFFs naturally improve how you run, those two methods are dedicated to making your running more efficient and ensure that you use proper form that won’t cause extra distress to your feet/joints.
In addition, depending on how many miles you’ve put into the VFFs, your bones have not gained the extra density that is necessary for the long distance support. So the pain you were feeling could have been the very early stages of a stress fracture. By stopping you allow the bone to heal and increase density. Over time your bones will be as strong as they would be if you had never worn shoes for running :)
Good luck!
For asphalt running, you have to have some cushion, because at this stage of life your bones have not developed enough density to withstand that kind of return force (as opposed to trail/soft ground where the force is dissipated).
My best advice if you still want to go in FiveFingers is go with the Vibram KSO Treks or the Komodo Sports, which have cushion.
I’ve run three half marathons in my Vibrams, all with the Chi Running method.
Yes, I know I had to run more completely barefoot before running in VFFs in order to get the perfect form. I wil certainly try to do more barefoot runs now as the Spring comes. Thanks!
Hmm, that bone density seems reasonable, I hadn’t thought about that. So, after a VFF run on asphalt, I should take one day off or run in shoes in order to let the bone heal, right?
Well, that is something new to me that my feet actually do need some cushioning sometimes. I guess I have to try those KSO Treks then. Thanks for advice!
Which VFFs did you use? The little-cushioned ones?
So, I just ran my first marathon in TrekSports. I’ve run in Bikilas and TSs since July, 2010 and don’t think I’ll ever go back to cushioned sneakers (I used to run in Asics). Although I’ve run all my training miles (up to 20) in them, I still wasn’t sure how I’d feel after running a full mary. Also, at 235 lbs, I thought for sure I would have had more problems.
Let me first say that because of several reasons, I missed some training runs, but I wasn’t about to be a DNS, nor did I plan to be a DNF. I ran the first 13.75 miles in about 2:30 and then started the lactic acid shuffle…
I did my best to keep moving forward, trying to not stop, other than a pit stop at 17 and at the water stops for water and banana bites. I had someone ask me if my feet were OK at about mile 24ish, noticing the VFFs and I said they were fine, but my legs were on fire!
As I neared the end, I started to pick up the pace as best I could, and with the finish line in sight (less than .75 mile), I refused to walk any longer, even if only trotting along. The entire course was asphalt, concrete, boardwalk (wood) and metal grating on the bridges.
I finished in 5:55:59, 723 out of 737, but regardless of the time, I did not quit! <–Sorry, I have to keep reminding myself of that! :o)
Anyway, as for my feet: I had slight blisters on my left foot (first and second toes near the tips) and my right big toe is a little sore, maybe something to do with the tendon (caused by the time on my feet?). Note: I tried Injinji socks early on and found they made my toes numb, so to deal with rubbing I use BodyGlide on my feet.
I give the overall experience a 9 out of 10 (simply because I'm beating myself over the time).
Yup! A good rest never hurts. Check out birthdayshoes.com for a great forum with lots of different experiences and advice :-)
Edgars: everything I have read on VFF says to go SLOW in the transition. I am a long time runner but new to barefoot. I’d say err on the side of caution. If you know you are going to push like mad for timing on this race, wear your tried & true cushioned shoes. Competition has a way of making us perform beyond pain, and messing with your bone density does not seem wise. However, if you know you have the maturity to stop or slow down midrace, then by all means try your VFFs.
Was it your first marathon in general or just your first in VFFs? Have you run other in traditional shoes? If so, what was the result in terms of finishing time and feelings?
Well, since I know myselft pretty good, I am sure I will do all my best to go for a new PR this race and won’t be able to slow down.. ;) So, I am leaning towards running in my tried shos this time and leave the VFF debut race to later.
This was my first full marathon. And since I have only run in VFFs for 9 months, I wasn’t about to go back to “normal” sneakers.
I completed my first half last May in Asics Gel Nimbus 11s and the ankle, knee and hip pain were unbearable! I knew there had to be a better way.
I found Chi Running and started following barefooters on fb and twitter. Then I listened to Born to Run on audiobook and figured I’d try the VFFs. That’s when I got hooked!
Sorry if off topic.
Haven’t made the transition yet but I am indeed curious about your Winter regimen while wearing VFF and I also notice that you’re sockless. BodyGlide was a commented suggestion what are you using if anything to avoid chafing? Or is this an issue I should even be concerned about?
Above all though I would love to hear your Winter regimen and which pair.
No, I don’t use anything to prevent chafing. For now, I haven’t expierenced any blisters caused by my VFFs yet. And I don’t actually know why :) But I am happy as long as it goes this way.
Would love to know what model if VFF you use to run with during winter. I liven Montreal, Canada and in winter, we have a lot of snow. I was thinking of the Flow model. Let me know if you ever read this!
I have tried only the KSO model for now. I run in them last winter and I am going to run in them this winter as well. We also have a lot of snow here in Latvia, so this is similar to you. I can say KSOs had been quite a good choice when you don’t have to run through deep snow. Running in them ON snow is OK, but running in them IN snow – not so OK :)
I already have a model of the KSO. So, I’ll try to see how it feels with the Injinji socks. But, I might also try the Flow made in neopren to have a fell of that too. The problem with running in Montreal in the winter, is the slush created by melted snow and salt. I would have to be careful anyway with regular shoes anyway. So, we’ll see ! I might come back and post the result as in January for an update !
Cheers !
I run Spring thru Fall in my KSOs and love them! Last winter I bought a pair of FLOWs to deal with the snow/slush in Michigan. They are ok – they take a bit to get used to and they seem to fit a lot tighter due to the neoprene, but they are without question a lot warmer than the KSOs. Never tried socks with either though.
Yeah, I’ll go and try them on at a local outdoor store before putting an order online. I want to be sure about the sizing !
I also want to try on some socks since our temperature here could drop as low as -25C during the coldest moment in winter. Which is could since at that temperature, there’s no slush !
Thanks for your take on this !
Just to add to the winter running discussion… I’ve been running in Bikila VFF for about 8 months. I was able to transition quite easily (through luck, I guess) and completed three half marathons this summer, each one being faster than six others from previous years. So, I’m sold. Anyway, I was concerned with running this winter in the VFF without freezing my toes off. I live in Virginia, so it doesn’t get too cold not lower than 20F) and not a lot of snow. I looked for some alternatives such as soft bottomed mocassins, or Soft Star shoes, etc, even thought about running in slippers. In the end, I had to go to northern Italy for business and had no time to find anything suitable. I did, however, pick up a couple pairs of injinji socks.
Those socks have really done the trick for me. Running over here is Italy, it hasn’t been below 35F yet, but even running in that temperature, through puddles, with wet feet – I’ve stayed nice and warm. I am really surprised. After about 100 meters into my first run with the socks on under my VFF, my feet got wet and I stopped for a second – should I take these wet socks off and put them in my pocket? Should I just keep going? Should I go home? Well, I kept going and after about 5 mins my toes were wet, but nice and warm. I really don’t know why! But, that has been my experience.
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